Home // Blog Articles // Nutrition // How to Master the Marinade

How to Master the Marinade

by | Aug 25, 2015 | Nutrition

Marinades are one of the easiest ways to punch up the flavour in food. Instead of grabbing store-bought sauces that are filled with unhealthy sugars, oils and sodium, gather a few basic ingredients and make your own!

To help you on your way to marinade mastery, here are some basic tips:

 

1. Fat helps flavours absorb

Adding a fat to your marinade will help the flavours absorb into the fatty tissue of meat, or the fibre of vegetables, and retain moisture while it cooks. Fat also curbs acids from overwhelming the flavour.

Healthy Options: Olive oil, avocado oil, canola oil, peanut oil and safflower oil.

 

2. Acid tenderizes the food

Acids help tenderize the meat and vegetables by breaking down the connective tissue, allowing flavours to penetrate. They also counteract any bad stuff that gets produced when meat or vegetables are cooked at high temperatures, like grilling.

Healthy Options: Vinegar, wine, citrus juice, and Greek yogurt.

 

3. Seasonings build great flavour

With countless possibilities and combinations, here are a few suggestions:

  • Aromatics
    Add a deep flavour base. Examples: Garlic, onion, fresh or dried herbs and spices.
  • Salt
    Helps magnify the other flavours, but don’t use too much as it will draw the moisture out of meat and prevent flavours from absorbing. Examples: Sea salt, light soy sauce.
  • Sugars
    Not mandatory, but can be used to balance the acid. When cooked at a low heat, it will caramelize and add extra flavour, but at high heats it can burn and create an unpleasant taste. Examples: Brown sugar, honey, molasses.

 

4. Soak longer for better taste

A general rule is the longer you marinate, the more time your food has to tenderize and absorb flavours. However, fish is naturally tender, so don’t over marinate or it can become mushy.

Use our guide to marinate your meat, fish, and vegetables, just right:

  • Meat and Poultry – 30 minutes, up to 48 hours
  • Seafood and Fish – 15 minutes, up to 1 hour
  • Vegetables – 30 minutes, up to 24 hours

 

5. Try one of these easy, delicious marinades below:

  • The King of All Beef Marinades
    Worcestershire sauce (½ cup), lemon juice (½ cup), low sodium soy sauce (½ cup), peeled and finely chopped garlic (4-5 cloves), black pepper (to taste)

 

  • Rustic Sweet Vegetable Marinade
    Olive oil (¼ cup), balsamic vinegar (⅛ cup), white wine vinegar (⅛ cup), honey (⅛ cup), rosemary (2 tbsp), salt (1 tsp), pepper (2 tsp)

 

  • Mediterranean Chicken and Fish Marinade
    Olive oil (4 tbsp), lemon juice (4 tbsp), lime juice (4 tbsp), fresh parsley (4 tbsp), coriander (4 tbsp), peeled and finely chopped garlic (3 cloves), paprika (4 tsp), cumin (2 tsp), black pepper (1tsp)

 

Instructions: Simple. Mix the above ingredients together and you’re ready to go!

 

Handy Tips:

  • Do not use metal bowls when mixing your marinade because metal can cause a chemical reaction with the acids and change the flavour.
  • Use glass, plastic or heavy-duty plastic storage bags. Discard your marinade after use if it has been in contact with raw meat which may contain harmful bacteria.

 

Don't Change Much
Don’t Change Much

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference

Donate

Your contribution will further men’s health programming, tool development, and research.

Don’t Change Much is a movement inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every guy and their family can make small changes that will have a big impact on their health.

More From

Nutrition

Five SUPER Benefits of Healthy Eating for Men

Five SUPER Benefits of Healthy Eating for Men

Watch any movie or TV show from Marvel or DC, and you almost never see superheroes chowing down. Don’t they get SUPER hungry? On the other hand, regular guys like you need plenty of fuel for your everyday heroics: shovelling sidewalks, mowing lawns, keeping spiders at...

How Much Water Should You Drink a Day?

How Much Water Should You Drink a Day?

There’s nothing quite like cracking open an ice-cold beer at the end of a hot summer day. The frosty can in your hand, those crisp, golden suds hitting your parched mouth for that first glorious sip … can’t you just taste it? Whether you’re kicking back at your...

7 Simple Health Tips for Everyday Living

7 Simple Health Tips for Everyday Living

Simple healthy habits to start right now Change doesn’t have to be hard. A few small swaps throughout your day can lead to big improvements in your energy level, mood, and overall health. In with muscle-building oatmeal, out with greasy breakfast sandwiches. In with...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest