A marinade is any sauce in which a food, usually meat, is soaked before cooking. The earliest marinades were made mostly of salty water (or brine) or seawater⁠— hence their name, which comes from the word marine!

[To go straight to the marinades, click here!]

The main difference between marinating and pickling, a somewhat similar process, is that marinating is generally only done for a few hours while food may be left to pickle for days!

However, both processes can make a healthy food a lot more flavorful without necessarily adding many calories. Most modern marinades have as their base some sort of acid, like vinegar, wine, soy sauce, or, as is the case in the recipes below, citrus juice!

This might benefit your health as well as your palate. Along with making meat tenderer and tastier, acid-based marinades may prevent or slow the growth of bacteria on your food and make it easier for you to digest.

Even better, marination may also make you food less carcinogenic! By creating a barrier between your meat and the high heat it is cooked at, marinades have been found to reduce the formation of heterocyclic amines, chemicals that have been associated with increased cancer risk.

Other common marinade ingredients include oil, herbs, other fruit juices, and spices. However, you'll want to avoid the sort of marinade you'll likely find in your local supermarket; these are usually loaded with preservatives, corn syrup, added sugar, and way too much salt.

Our healthier marinades get their flavor instead from fat-burning spices like ginger, turmeric, and black pepper along with healthy extras like apple cider vinegar and Stevia.

We must also remind you that since the Citrus Ginger and Sweet Orange marinades contain orange juice, they should only used before 12 pm on Phase 2 of the 123Diet—for instance, as part of an early lunch.

However, the Lemon Pepper dressing, which might give you an even bigger weight loss boost thanks to the fat-burning properties of lemons, is A-OK to indulge in at any time of day!

So, it's time to get cooking! Or if you're more in more of a salad mood, the first two of these can also be used as dressings, and vegetarians need not despair—you're perfectly free to marinate tofu or veggies instead of meat!

Citrus Ginger Dressing/Marinade

citrus ginger marinade

Fight inflammation and get your fill of Vitamin C with this Citrus Ginger Marinade! Estimated nutritional value of 54 calories and .7g fat.

Prep Time
5 minutes
Cook time
N/A
Yield
Makes 1-2 servings (1 fruit). Serve with additional orange slices to complete a fruit serving

Ingredients

  • 1 tablespoon lemon juice
  • 2 tablespoons orange juice
  • 1 teaspoon apple cider vinegar
  • 1 tablespoon Bragg’s liquid aminos
  • Ginger fresh or ground to taste
  • Salt and fresh black pepper to taste
  • Stevia to taste

Directions
Combine spices with liquid ingredients. Enjoy over salad or double the recipe for use as a marinade. Warm slightly to enhance the flavors.

Recipe provided by

Sweet Orange Dressing/Marinade

sweet orange dressing

Who needs storebought marinades when this one is twice as tasty? Estimated nutritional value of 24 calories and .4g fat.

Prep Time
10 minutes
Cook time
5 Minutes
Yield
Makes 1-2 servings

Ingredients

  • Juice of 3 orange juice segments
  • 2 tablespoons lemon juice
  • 1 teaspoon apple cider vinegar (optional)
  • ¼ teaspoon ginger powder
  • Pinch of turmeric
  • Pinch of orange zest
  • Stevia to taste

Directions
Dissolve spices and stevia in juice mixture. Heat the dressing slightly in a saucepan then chill until ready to use. You may double the recipe for a marinade. Serve with remaining orange slices.

Recipe provided by

Lemon Pepper Marinade

lemon pepper

Make your meat the tastiest it can be with this lemon pepper marinade! Estimated nutritional value of 35 calories and .7g fat.

Prep Time
5 minutes
Cook time
N/A
Yield
Makes 1-2 servings

Ingredients

  • 4 tablespoons lemon juice
  • 3 tablespoons chicken or vegetable broth
  • Salt and black pepper to taste
  • Stevia to taste (optional)

Directions
Mix ingredients together. Marinate protein for 20 or more minutes.

Recipe provided by

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