Marinades add undeniable flavor and moisture to meats on the grill. Can marinades really make meat healthier? Researchers from Kansas State University have found this to be true. Marinated meats may decrease the cancer-forming compounds (HCA) which are produced when grilling by more than 70 percent.
In their 2008 study published in the Journal of Food Science, it was explained that, "steaks that were marinated in the Caribbean blend of spices produced the highest decrease in HCA (heterocyclic amines) content (88 percent), followed by the herb blend (72 percent), and the southwest blend (57 percent)."
How Marinades Can Reduce Carcinogens
Heterocyclic amines (HCA) are formed on meats while grilling. Marinades contain antioxidants which can help decrease the HCAs dramatically. Whether marinating with Caribbean, southwest, or herb marinades, there is a substantial decrease in HCAs.
The reduction in HCAs is significant if the meat is placed in the marinade for a minimum of one hour to reflect the results in this study.
Classic Caribbean Marinade
A classic Caribbean marinade should contain fresh fruits, tangy sauces, hot (or mild) peppers, unique tropical spices and a bit of mystery, all rolled into one.
Ingredients:
- 1/4 cup dark brown sugar
- 1/4 cup white vinegar
- 1/2 cup dark rum
- zest and juice of 4 limes
- 1/2 cup olive oil
- 12 scallions, finely chopped
- 1 Tbsp ginger root, minced
- 4 tsp garlic, minced
- 4 habanero peppers, seeded and chopped
- 2 Tbsp salt
- 1/4 tsp ground cloves
- 1/2 tsp cinnamon
- 1-1/2 tsp ground allspice
- 1/2 tsp grated nutmeg
- 3/4 Tbsp cracked black peppercorns
- 1 chicken (5 lb), cut up into 6-8 pieces
Directions:
- Combine rum, lime juice and zest, vinegar and oil in large bowl. Stir well.
- Add into mixture the following: garlic, ginger, scallions, peppers, peppercorns, nutmeg, allspice, cinnamon, cloves, salt and sugar.
- Place mixture together into a large zip-lock bag. Add chicken. Seal bag and place in refrigerator to marinate overnight.
- Preheat grill and place chicken onto an oiled grill rack over med heat for 25-30 mins until meat is firm. Remove chicken to a platter and let sit for a few minutes before serving.
Herb Marinade
Ingredients:
- 1/4 cup lemon juice and zest
- 1/4 cup balsamic vinegar
- 1/4 cup olive oil
- 1/4 cup freshly chopped basil
- 1/4 cup freshly chopped parsley
- 2 cloves garlic, minced
- sea salt & pepper to taste
- 1 Tbsp oregano
- 1 tsp crushed red pepper flakes
- black pepper to taste
- 3 lbs cut up chicken
Directions:
- Put into airtight container and marinate overnight for 12-36 hours. This marinade makes enough to coat 3 pounds of chicken. Discard marinade after removing meat.
Fast and Easy Southwest Marinade
Ingredients:
- 1/2 cup cilantro leaves, chopped
- 1/4 cup orange juice
- 1/4 cup olive oil
- 1 jalepeno, sliced
- 1/2 tsp kosher salt
- 2 cloves garlic, minced
- 2-lb pork loin roast
Directions:
- Stir to blend. Place in large, airtight baggies. Add 2 lbs of pork and refrigerate for 3 hours. Discard marinade after removing meat.
Marinade Tips
Remember that fish marinates quickly, approximately 30 minutes to 1 hour. Marinate chicken for 4-6 hours. Beef, lamb and pork marinate in 6-8 hours. Remember to use glass dishes with lids or plastic zip loc baggies. Never use aluminum to store marinades, as the aluminum reacts to acid, leaving meat with a metallic taste.
For more recipes on the grill:
A Trio of Great Burger Recipes
Great Grouper Recipes on the Grill
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