Some bottled marinades are essentially liquid salt or sugar with a little garlic thrown in. But others are made from a combination of antioxidant-rich superfoods like citrus juices, olive oil, honey, tomatoes, hot peppers, fresh rosemary, cilantro, and ginger. The ingredients in these wholesome sauces boost your nutrient intake, protect you from harmful bacteria, and lower your cancer risk.
Why I’m Mad for Marinades
Healthful marinades have a couple of key components. The first is natural acidic ingredients such as vinegar, wine, tomatoes, and fruit juices, which tenderize meat by breaking down protein structures. This also allows moisture and flavors to seep in, makes meat easier to digest, and may slow the growth of harmful bacteria, such as Listeria. The second is antioxidant-rich ingredients, such as herbs, spices, citrus juice, fruit and vegetable purees, and honey. These components may act as anti-agers and disease fighters, but they also counteract some of the risks associated with grilling. When meat is heated to a high temperature, cancer-causing substances called heterocyclic amines, or HCAs, are formed. But according to the American Institute for Cancer Research, briefly marinating may reduce HCAs by as much as 99%. A new study from scientists at Kansas State University found that marinated steaks had 87% fewer HCAs, a reduction that correlated directly with the amount of antioxidants present in the sauce.
Marinate the Smart Way
3 tips for a healthier and tastier meal: To save calories, use about 1/2 cup of marinade for every pound of meat–that’s about 2 tablespoons per 4 ounces raw, enough to properly coat without excess. If you choose marinades made with oils, compensate for the extra calories by trimming fat from other parts of your meal, such as using less oil in a salad dressing or when sautéing veggies. To prevent food poisoning, follow these food safety rules: Always marinate in the refrigerator (marinades can slow but not stop bacteria growth, and germs multiply rapidly at room temperature), never taste a marinade after adding uncooked meat (you can’t see, smell, or taste the bacteria that can make you sick), and never reuse uncooked marinades once they’ve been mixed with raw meat juices. For a health boost, marinate tofu or veggies in place of meat. Plant foods do not produce HCAs, and swapping some meat for veggies can also help you cut back on calories–10 medium asparagus spears provide just 32 calories, compared with 130 in half a boneless, skinless chicken breast. Cynthia Sass, MPH, RD is Prevention’s nutrition director. As a registered dietitian, she’s been helping women healthfully navigate grocery aisles for more than a decade. Eat smart today! For more ways to eat well and lose weight, read Cynthia’s blog at prevention.com/foodforthought.
My Favorite Bottled Sauces
For chicken: China Blue Spicy Chili Bean Glaze 80 calories* For tofu: Drew’s Sesame Orange Dressing and 10 Minute Marinade 140 calories For pork: Stonewall Kitchen Vidalia Onion Fig Sauce 15 calories For shrimp: The Ginger People Ginger Lemon Grass Dressing & Cooking Sauce 100 calories For beef: Annie’s Naturals Organic Mango Cilantro Marinade 40 calories For vegetables: A Perfect Pear Roasted Pepper Pear Vinaigrette 50 calories *All per 2-tablespoon serving
Feeling inspired? Make your own Ginger-Lime Marinade
Combine in a large bowl: 3 Tbsp freshly squeezed lime juice 1 Tbsp rice wine vinegar 1 Tbsp olive oil 2 tsp honey 1 tsp grated fresh ginger 1 tsp minced garlic Whisk until combined, and refrigerate until ready to use.
Shopping Tip
The number one rule of thumb for choosing the healthiest marinade is this: Always read the ingredient list. Here’s what to look for (and avoid). Look for: Herbs such as rosemary or oregano Spices like ginger Fruits or fruit juices Vegetables Oils Avoid: High fructose corn syrup Artificial colors such as Red 40 Artificial flavors like artificial tomato flavor
