Amazing Marinades

A crucial part of healthy eating is making sure that your meals taste amazing.

Bland and boring is never a sustainable way to stay healthy. Getting creative with marinades is a great way to make sure that even a humble chicken breast is something that will never get boring.You can use these marinades for just about any protein. Once you’ve mixed up the ingredients, place your chicken, fish or red meat in a freezable bag or container and coat thoroughly in the marinade.



Greek Yoghurt Marinade


INGREDIENTS

Juice and zest from 1 lemon

1 tsp sea - salt

1 tsp fresh ground black pepper

1 cup full fast Greek Yoghurt

1/2 cup olive oil

1 tsp dried oregano

2 cloves garlic, crushed


METHOD

Mix everything in a blender or NutriBullet until completely emulsified. Coat chicken, beef, pork, prawns or lamb with marinade and leave overnight in the fridge or freeze for a maximum of 4 weeks.

Spicy Mexican Marinade


INGREDIENTS

Juice and zest from 2 limes

1 tsp sea - salt

1 tsp fresh ground black pepper

1/2 cup olive oil

1/2 tsp cumin powder

2 jalapeños chopped

2 cloves garlic, crushed


METHOD

Mix everything in a blender or NutriBullet until completely emulsified. Coat chicken, beef, pork, prawns or lamb with marinade and leave overnight in the fridge or freeze for a maximum of 4 weeks.

French Tarragon Marinade


INGREDIENTS

1/2 cup dry white wine

1 tsp sea - salt

1 tsp fresh ground black pepper

1/2 cup olive oil

1/4 cup capers, mashed

1/4 cup red onion, chopped

1 tsp dried tarragon

2 cloves garlic, crushed

METHOD

Mix everything in a blender or NutriBullet until completely emulsified. Coat chicken, beef, pork, prawns or lamb with marinade and leave overnight in the fridge or freeze for a maximum of 4 weeks.

Asian Marinade


INGREDIENTS

1/2 cup rice vinegar

1/4 cup soy sauce

1 red chilli, chopped

1 stalk lemon grass, chopped

1/2 cup sesame oil

1 tsp ginger, mashed

2 cloves garlic, crushed


METHOD

Mix everything in a blender or NutriBullet until completely emulsified. Coat chicken, beef, pork, prawns or lamb with marinade and leave overnight in the fridge or freeze for a maximum of 4 weeks.

Saucy Spanish Marinade

INGREDIENTS

1/2 cup dry red wine

1 tsp sea - salt

1/2 cup olive oil

1/4 cup black olives, mashed

1/4 cup sun-dried tomatoes, mashed

1/4 cup red onion, chopped

2 cloves garlic, crushed

1 tsp paprika

1tsp cayenne pepper


METHOD

Mix everything in a blender or NutriBullet until completely emulsified. Coat chicken, beef, pork, prawns or lamb with marinade and leave overnight in the fridge or freeze for a maximum of 4 weeks.

wellness@reinventhealth.co.za​   Tel:  010 597 0850

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