As a follow up to Cancer-Safe Grilling, marinating your meat, poultry and fish before grilling is key. Research suggests that marinating for at least 30 minutes helps reduce exposure to potentially cancer-causing chemicals. Acidic rubs and marinades (e.g., citrus- or vinegar-based) break down some of the muscle in the meat and may help reduce the number of HCAs formed. Some researchers think the marinade also forms a barrier that protects the meat from the heat. 

The following marinade recipe tenderizes with the high acids from the citrus juices and flavors your food in addition to being cancer-preventive. This citrus marinade is from the American Institute for Cancer Research, a non-profit organization and outstanding resource committed to research on diet, nutrition and cancer.

Citrus Marinade
(Yield: 1.5 cups)

What’s In It…

  • 1 cup orange juice
  • 1/4 cup lemon juice
  • 1/4 cup lime juice
  • 2 cloves garlic, minced
  • 1 teaspoon ground coriander
  • 1 teaspoon lemon-pepper seasoning

How It’s Made…

  • Mix all ingredients together in large, wide and shallow non-metal casserole dish or mixing bowl.
  • Add food to be grilled and turn to coat all sides. Cover and refrigerate for 1-6 hours. When ready to grill, remove meat, and discard marinade.

Makes 4 servings.

Per serving: 19 calories, 0 g total fat (0 g saturated fat), 5 g carbohydrates, 
0 g protein, 0 g dietary fiber, 0 mg sodium.

NOTE: The nutrition analysis applies to the approximate amount you would consume, not the whole amount because of the need to discard used marinade.

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

You may also like...