Learn

Nutrition Flavour, not salt: creative ways to cook lower salt beef and lamb dishes

Flavour, not salt: creative ways to cook lower salt beef and lamb dishes

New Zealand beef and lamb are known for their quality, flavour, and essential nutrients like protein, iron, zinc, and vitamin B12. But they’re also excellent choices for low-salt cooking. Salt, a combination of sodium and chloride, is often added during cooking and can be hidden in pre-prepared products to enhance flavour. While our bodies need some sodium for fluid balance and nerve function, too much can raise blood pressure and increase the risk of heart disease.

Whether you're aiming to cut back on salt or simply looking for healthier ways to cook, here are some simple tips for creating delicious, healthy dishes with New Zealand beef and lamb, just minus the salt shaker.

a large piece of meat is sitting on a wooden cutting board

Get creative with herbs and spices

Salt isn’t the only way to enhance the flavour of beef or lamb. Fresh or dried herbs and spices can add depth and a unique twist to your cooking. Start with garlic, onions, or leeks for a tasty base, then layer in herbs like rosemary, thyme, mint, or parsley for a burst of freshness. Try

rubbing a leg of lamb

with garlic, rosemary, lemon zest, and olive oil for a rich, savoury result. Spices like smoked paprika, cumin, turmeric, chili flakes, and black pepper bring warmth and complexity to a meal. For a

Mexican-style mince

, cook beef with ground cumin, coriander, paprika and chopped tomatoes for a flavour-packed, low-sodium dish. Many spice rubs and blends contain added salt, so it’s worth checking the label if you're keeping an eye on your sodium intake.

Swap salty sauces for smarter alternatives

If you're watching your salt intake, start by reading food labels and choose products with the lowest sodium per 100g. Comparing similar items can help you make smarter choices without sacrificing flavour. Many store-bought sauces, marinades, and condiments are high in salt, but a few simple swaps can go a long way in reducing sodium while still delivering great taste.

Give these swaps a try:

Swap regular soy sauce for a reduced-salt version or coconut aminos. Or mix balsamic vinegar with minced garlic and a little honey for a tasty glaze that pairs beautifully with lamb chops.

Make a
quick honey mint marinade
using sesame oil, lemon juice, fresh chilli, mint and honey.
Use low-sodium stock when cooking casseroles and curries.
Blend up a
vibrant green sauce
with spinach, parsley, garlic, lemon and olive oil.
Serve grilled beef with
creamy baba ghanoush
made from eggplant, garlic, parsley, tahini, cumin, lemon juice, and olive oil.

a plate of food with a salad and a dip on a table .

Elevate your side dishes without salt

You don’t need salt to make your sides shine. With the right ingredients, your sides can naturally enhance the rich flavours of beef and lamb. Try these tasty combinations:

Bombay potatoes
with fresh chilli, coriander and a spoonful of Greek yoghurt – the ultimate sidekick for grilled lamb shoulder chops.
Broccoli and cranberry salad
with crunchy almonds and a homemade vinaigrette, perfect with a juicy beef sirloin steak.
Roast kumara and cauliflower quinoa salad
with orange mustard dressing - a delicious match for slow-cooked lamb shanks.
Colourful cabbage slaw
with mixed seeds and a zesty dressing, ideal alongside grilled lamb koftas.