Healthy Marinade Recipes

Sometimes it’s difficult to stay healthy and eat good quality food when our lives are so busy.  Especially when it comes to the evening meal.

The following healthy marinades can be used with good quality lean protein eg organic chicken breast (or Lilydale if you can’t afford the organic!), fresh fish/seafood and organic (if possible) red meat.

Quantities should be enough to serve 4 but you can always halve or double the amounts.  Just mix ingredients together and throw in the protein, marinade for a short time then grill, roast or barbeque.  Easy!

Number 1 – good with chicken

¼ cup olive oil
1/3 cup lemon juice
2 teaspoons ground turmeric
4 cloves garlic, crushed
2 teaspoons grated or finely chopped ginger

Number 2 – good with red meat & chicken

¼ cup olive oil
¼ cup lemon juice
2 teaspoons dried oregano
1 teaspoon dried basil
Black pepper & salt to taste

Number 3 – good with chicken or red meat

¼ cup olive oil
2 tablespoons lemon juice
1 teaspoon ground cumin
1 teaspoon ground coriander

Number 4 – good with fish

2 tablespoons lemon juice
¼ cup olive oil
2 cloves garlic, crushed
2 tablespoons chopped dill
½ cup chopped parsley
¼ cup rinsed & drained capers

Number 5 – good with seafood or chicken

1 tablespoon peanut oil
1 tablespoon sesame oil
2 tablespoons soy sauce
1 tablespoon mirin (optional)
½ teaspoon chilli flakes
2 tablespoon finely chopped coriander
1 tablespoon finely chopped mint
2cm piece lemongrass, finely chopped
1 clove garlic, crushed
1 teaspoon grated/finely chopped ginger



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