Building an effective marinade is simple once you know the formula. Add one element from each column, then marinate foods for at least 20 to 30 minutes (or up to several hours for deeper flavor), and grill as usual. Research shows that this combination can reduce HCA formation by 60 to 90 percent, says integrative registered dietitian Kellie Blake, RDN, LD, IFNCP.
FAT (2–3 tbs.)
- Olive oil
- Avocado oil
- Sesame oil
ACID (2–3 tbs.)
- Lemon or lime juice
- Red- or white-wine vinegar
- Plain yogurt
HERBS AND AROMATICS
(1–2 tbs., or to taste)
- Rosemary and thyme
- Oregano and basil
- Garlic and black pepper
- Turmeric and ginger
UMAMI BOOSTER
(1–2 tsp.)
- Soy sauce, tamari, or coconut aminos
- Fish sauce
- Worcestershire sauce
- Miso paste
MARINATION TIME
- Quick (20–30 minutes): Offers measurable protection and is ideal for weeknights and delicate foods like fish
- Standard (two to four hours refrigerated): Provides deeper flavor penetration
- Overnight (refrigerated): Best for tougher cuts; results in maximum flavor and tenderness
Your Healthy Grilling Guide
Grilling can produce harmful compounds. Find tips for reducing carcinogens, improving flavor, and adding nutrients to your next cookout at “Your Healthy Grilling Guide,” from which this article was excerpted.
Comments (0)