Mediterranean Marinades

Laura Mitchell's picture
By Laura Mitchell on June 15, 2018

Marinades add flavor and tenderness to vegetables, meats and seafood, and when you're grilling, the American Institute for Cancer Research recommends them as a good way to reduce the formation of cancer-causing substances.

These recipes are easy to whip up and they skip the sugars and preservatives found in store-bought mixes, making them a great addition to the Mediterranean diet recommended for health and longevity.

Avoid food-borne illnesses when grilling by discarding the marinade used to soak raw meats and seafood. Instead, set some marinade aside before adding it to your food, and use that reserved marinade for basting.

Follow these tips from AICR for more grilling safety:

  • Flip meats with a spatula or tongs to avoid piercing that lets juices run out
  • Use foil between the food and the flames
  • Keep a spray bottle filled with water on hand to keep flames in check
  • Don't squirt starter fluid into coals while foods are cooking

Citrus Marinade
Wake up mild fish and vegetables with this marinade that's rich in vitamin C and diallyl disulfide, a component that makes garlic one of AICR's "Foods that Fight Cancer."

recipe for citrus marinade

Creamy Turmeric Marinade
Cool yogurt and warm turmeric pair off in a tangy, mildly spicy marinade that's not only rich and delicious, it's also boosted by calcium and anti-inflammatory, antioxidant properties that fight cancer.

recipe for creamy turmeric marinade

Herbed Dijon Marinade
"Marvelous mustard" has been shown to improve lung conditions. Together with lemon, garlic and herbs, the mustard in this recipe packs a powerful punch for overall wellness. Try it with chicken and vegetables.

recipe for herbed dijon marinade

Reprinted with permission from the American Institute for Cancer Research. View more recipes at aicr.org/healthyrecipes.