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Whether it's 20 minutes or overnight, a simple marinade can transform any cut of meat into a juicy, flavourful masterpiece! Because marinades tenderize the meats, they improve digestibility and the nutrients will be more readily absorbed. They make eating healthy meats more fun, giving a variety of flavoursfor any type of dish.

To make a marinade, you'll need an oil + an acid  + seasonings, including sea salt and pepper.

Oil in a marinade holds in moisture while cooking, and helps prevent sticking and burning. Olive oil is the best choice, as it is a natural oil and very light, so it will penetrate the meat easily with no added flavour. 

The acid helps break down proteins, making the meat more tender and easier to digest. They also protect against potential carcinogens formed from over-cooking. Acids could include vinegar, lemon juice, yogurt, even wine or beer.

Herbs and spices add micro-nutrients and anti-oxidants,  as well as fun and flavour! Don't neglect a variety of seasonings, they have been an important part of traditional diets for centuries. Remember to use good quality sea salt and fresh ground pepper.

You'll want 2x the oil to acid, so the meat is well coated, and enough seasoning to make a difference! Play around with these different combinations:

Lemon Garlic (Chicken, Pork)
- Olive oil
- Lemon Juice
- Fresh garlic, minced
- Italian seasoning (oregano, basil, rosemary, thyme)

 Spicy Asian (Beef - stir-fry, flank steak)
- Toasted sesame oil
- Soy sauce or tamari - Red chili flakes
- Fresh garlic, minced
- Green onion or scallion, chopped finely

Greek (Chicken, Pork)
- Yogurt
- oregano, thyme, basil
- fresh garlic, minced

Steak (Beef) - Olive oil
- Beer (dark, like Rickards Red or Guinness)
- Worcestershire sauce or soy sauce/tamari
- dry mustard
- cayenne
- chili powder

Burgers (Ground Beef)
- 1 egg, beaten
- Worcestershire sauce
- dry mustard
- cayenne pepper
- fresh garlic, minced

What is your favourite marinade? Post to comments!

Learn more about marinades at the ElementWorks: License to Grill session:
Tuesday July 27th, 2010 6 - 8pm