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basic marinades (celiac and diabetic)

September 3, 2007

marinade basics ::

you will note that each marinade below has a few things in common.

each marinade is oil based (except seafood marinade) with an activator (the activator is the ingredient that carries the flavor down into the food and is usually acidic – citric juices, such as lemon and lime, soy sauce, vinegar, wine, etc).

likewise each marinade calls for a leafy green ingredient and dry flaked garlic rather than fresh minced (these ingredients become saturated with the marinade and stick to the food, giving you an extra little explosion of flavor in every bite).

below are a couple points of note that apply to all marinades

  • marinade used with animal flesh of any kind should be discarded after use.
  • do not pour raw marinade over cooked meat
  • marinade used only on veggies can be saved and refrigerated
  • substitutions should always be like for like – ie, herbs can be substituted with other herbs, oils with other oils, and activators with other activators

asian marinade ::

1 cup olive oil

1/8 cup soy sauce

1 tbsp dry flaked garlic

juice and pulp of 1 orange

1 tsp orange zest

1 tbsp sesame seeds

3 tbsp dry parsley

southwest marinade ::

1 cup olive oil

juice and pulp of 2 fresh limes

1/4 cup fresh chopped cilantro

1 tbsp dry flaked garlic

1/4 tsp cumin (or chili powder)

1 pinch red pepper flakes

italian marinade ::

1 cup olive oil

juice and pulp of 1 medium lemon

1/4 cup chopped fresh basil

1 tbsp dry flaked garlic

1 tsp medium to coarse ground pepper

greek marinade ::

(this marinade also makes a fabulous salad dressing)

1 cup olive oil

1/4 cup balsamic vinegar

1 tbsp dry flaked garlic

2-4 oz crumbled feta

1 tsp thyme

3 tbsp dry parsley

savory seafood marinade* ::

1/2 cup light white wine (sauvignon blanc or pinot grigio work well)

juice and pulp of 1 medium lemon

1 tsp sea salt

1 tsp medium to coarse ground pepper

3 tbsp dry parsley

* do not make this marinade ahead of time. make what you need and use immediately.

directions ::

combine all ingredients in medium bowl. keep refrigerated (up to two weeks)

proportion & time ::

you will want to use about 1/4 cup of marinade per pound of meat or half pound of veggies

lamb, beef, poultry, and veggies should marinade 1 hour to overnight.

seafood should marinade 15 minutes (for thin, delicate fillets like grey sole) to 45 minutes for steaks (tuna, halibut, salmon, shark, sword) and shellfish (marinading seafood too long usually ends in mushy meat)

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