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Sharp Health News

5 simple, healthy marinades (recipe)

June 16, 2017

5 simple, healthy marinades (recipe)

Add this soy marinade — or any of these five flavor boosters — to your summer grilling menu.

Outdoor grilling is a great way to prepare tasty summer meals, and marinating your meats and vegetables is an easy technique to infuse your meal with powerful flavors.

The trick to picking the perfect marinade is to use whole foods and find substitutions for less healthful ingredients. For example, when using a salty ingredient like soy sauce, you can skip adding table salt to the marinade.

These five marinade recipes will cover 1 pound of any protein or vegetable. For each marinade below, combine all ingredients and whisk together in a large bowl; immediately use to soak meat, tofu or vegetables in the fridge, or wait to brush on food prior to grilling.

Garlic and Rosemary Marinade

Good for lean steak and fresh vegetables.

1/4 cup water
1/4 cup apple cider vinegar
1/4 cup avocado oil or extra virgin olive oil
2 cloves garlic, minced
3/4 teaspoon dried thyme
1 teaspoon dried Italian style seasoning
1 teaspoon dried rosemary
1/2 teaspoon oregano
1/2 teaspoon sea salt
1 teaspoon ground black pepper

Lemon and Dill Marinade

Good with white fish and fresh vegetables.

3 tablespoons fresh lemon juice (about 1 lemon)
2 tablespoons avocado oil or extra virgin olive oil
2 tablespoons freshly chopped dill or 1 tablespoon dried dill
1 clove garlic, minced
1/2 teaspoon honey

Dijon and Garlic Marinade

Good with lean chicken breast and fish, served with brown rice.

1/4 cup avocado oil or extra virgin olive oil
2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1/2 tablespoon pureed garlic (or 1 clove minced)
1 tablespoon fresh rosemary
1/4 teaspoon ground coriander
Salt and pepper to taste

Soy Marinade

Good with firm tofu and fresh vegetables.

2 tablespoons reduced sodium soy sauce
1 tablespoon avocado oil or extra virgin olive oil
1 tablespoon honey
2 teaspoons rice wine or apple cider vinegar
2 teaspoons fresh ginger, minced
2 teaspoons garlic, minced
2 teaspoons white onion, chopped
2 teaspoons jalapeno, chopped

Greek Marinade

Good with lean chicken breast, served over fresh greens.

1/4 cup plain Greek yogurt
1 tablespoon avocado oil or extra virgin olive oil
1 tablespoon fresh lemon juice
2 teaspoons ground cumin
2 teaspoons lemon zest
2 teaspoons garlic, minced
2 teaspoons chopped fresh parsley or 1 teaspoon dried parsley
2 teaspoons dried oregano
2 teaspoons dried thyme

When grilling with marinades, remember these three tips:

  1. Do not marinate meat for more than 24 hours. When using an acidic marinade that includes citrus or vinegars, which can toughen the meat, limit marinating time to no more than 5 hours.

  2. Allow marinated meat to come to room temperature for 15 minutes before putting it on the grill. This reduces the shock of transitioning extreme cold to extreme heat and can lead to a shorter cooking time and more consistent results.

  3. Dump any remaining marinade and do not use as a garnish for your meal. Sauce that has been in contact with raw meat could be contaminated.

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