Breaking out the barbecue is a summer tradition many of us look forward to year after year—and one that seems relatively healthy.
Although cooking protein over an open flame is more heart-friendly than drowning it in oil or butter, it's not without risks. When beef, pork, fish or poultry are cooked over a scorching hot flame, the amino acids, sugars and creatine (all things naturally found in meat) can form heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), two chemicals that may increase the risk of cancer. Scary? Absolutely. But that doesn't mean you can't enjoy grilled steak and stay safe, too.
Marinating proteins for at least 30 minutes before barbecuing can substantially reduce the formation of these dangerous chemicals by preventing the surface of the meat from getting too hot, according to numerous studies. But most bottled marinades are filled with excess sugar, salt and calories, as well as additives like high fructose corn syrup, which has been connected to an increased risk of diabetes. So your best bet is to make one from scratch.
Here, you'll find some delicious, healthy and easy-to-make marinades that will take your next cookout to the next level. Smother them onto your favourite proteins before they hit the barbecue and round out your meal with some grilled veggie skewers and a whole grain like quinoa or brown rice for the ultimate summer meal!
Pineapple Habanero Marinade
Pairs best with: prawns, scallops, fish, chicken or pork
Dietitian and yoga instructor Mandy Enright of Nutrition Nuptials created this marinade using shallots, garlic, coriander, fresh pineapple and spicy habanero chilli, which is rich in anti-inflammatory capsaicin. After you've gathered all of the ingredients, just toss everything into a food processor and let 'er rip. The sweet n' spicy kick is just what your prawns or mahi mahi filets need to transform into a light, tropical-inspired dinner.
Coffee-Infused Balsamic Marinade
Pairs best with: steak
That cup o' joe isn't just for breakfast, guys! Kara Golis, the dietitian behind Byte Sized Nutrition, uses cold brew to create a creative steak marinade that's sure to wow your taste buds. Though it may seem like an unusual pair, the balsamic vinegar and coffee actually marry beautifully in this four-ingredient recipe.
Blackberry BBQ Sauce
Pairs best with: chicken, fish, steak or tempeh
Nothing says summertime like barbecue sauce. This mouthwatering, low-carb recipe from Sara Korzeniewski of The Organic Dietitian, capitalises on the bountiful summer blackberry season to create a naturally sweet sauce. The fresh ginger and the lycopene-rich tomato paste add an antioxidant bonus to your plate, not to mention, savoury and spicy elements to elevate just about any meal's flavour palate.
Kiwi Lime Marinade
Pairs best with: chicken or pork chops
Sick of dried out barbecue chicken and chewy pork chops? Bathe your meat in this marinade by dietitian Kelli Shallal of Hungry Hobby. Kiwi contains a natural enzyme called actinidin that tenderises proteins, rendering a juicy entrée for you and your family.
Orange Herb Marinade
Pairs best with: salmon
Get a dose of heart-healthy omega-3s with this amazingly easy marinade from dietitian Lindsey Janeiro of Nutrition to Fit. Citrusy orange, Italian seasoning and olive oil meld together to create the perfect complement for salmon. Toss the marinade and some fish in a Ziplock bag, toss it in the fridge while you're at work, barbecue for 8 to 10 minutes, and bam! Dinner is done. Nothing could be easier.
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