Marvelous Marinades

Easy recipes whisked to impress.

The last weeks of summer seem to be the sweetest as you enjoy the fleeting warmth and sunshine with a greater appreciation. Before the season of sun and fun shuts down for the year, you’re probably packing in as many outdoor get-togethers with family and friends as you can—and I bet a good ole fashioned barbeque is on the menu.

Some might argue that what many of us call a “barbeque” is actually more of a “cook out.” Being married to a Texan, I’m privy to the full 411 about what constitutes a “true blue BBQ.” The difference is the cooking style—slow and low vs speedy and high heat.

But the preference goes beyond simply a matter of taste.

Cooking without Carcinogens

Grilling and deep frying (which both rely on high, direct heat) expose your food to a larger number of carcinogenic HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons) than other methods that cook the meat for hours on a lower temp. This is due to the reaction of the proteins, sugar, and creatine in the meat during exposure to these hotter temperatures—typically 400° Fahrenheit and up. HCAs and PAHs have been shown to increase your risk for several cancers, including prostate, lung, colorectal, and esophageal.

That’s certainly not what you want as a side dish! A great temperature range for the slow and low style is 225° Fahrenheit or lower. So, keep in mind that charred = unhealthy.

Now that we have our cooking style set, I want to share a few yummy, Fat Flush friendly marinades that will delight your guests’ taste buds! Do note that while olive oil is a wonderful healthy oil that can be used in many recipes (as well as for gentle frying), avocado oil is our go-to here because it fares the best with heat.

Lemon Zing Marinade

2/3 cup avocado oil
2 tablespoons fresh lemon juice
3 teaspoons dried mustard
2 teaspoons rosemary, finely chopped
1 teaspoon thyme
1 ½ cloves garlic, minced
½ teaspoon Celtic Sea Salt

Spices of the Isles Marinade

1 cup avocado oil
2 teaspoons cayenne
¾ teaspoon cinnamon
1 teaspoon cumin
½ teaspoon turmeric
½ teaspoon Celtic Sea Salt

Do the Fandango Marinade

1 cup avocado oil
2 ½ tablespoons fresh lime juice
3 cups organic cilantro, finely chopped
3 tablespoons red pepper flakes
4 gloves garlic, minced

Each marinade makes enough for about 2 – 2 ½ pounds of meat. Whisk all ingredients in a bowl and use with your choice of free-range or pasture-raised, grass-fed meat.

Have a marvelous time at your next gathering!