[vc_row][vc_column][vc_column_text]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) help break down some of the muscle in the meat and may 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 balsamic vinegar + citrus and flavors your food in addition to being cancer-preventive. This herbed dijon marinade is from the American Institute for Cancer Research, a non-profit organization and outstanding resource committed to research on diet, nutrition and cancer. 

Herbed Dijon Marinade 

(Yield: Makes about 1 cup)


What’s In It…

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1/4 cup finely shallots, chopped
  • 3 garlic cloves, finely minced
  • 3 tablespoons Dijon mustard
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoons lemon peel, grated
  • 1 tablespoon fresh thyme, finely minced, or 1/2 teaspoon dried thyme. crushed
  • 3/4 teaspoon dried tarragon, crushed


How It’s Made…

  1. In medium bowl, combine all ingredients. Pour half into plastic container with lid to reserve for basting while grilling.
  2. Place other half of mixture into large non-metal casserole dish or mixing bowl. Add food to be grilled and turn to coat all sides.
  3. Cover and refrigerate at least 1 hour.
  4. When ready to grill, drain well and discard marinade.

Per serving: 28 calories, 3 g total fat (0 g saturated fat), 1 g carbohydrates, 0 g protein, 0 g dietary fiber, 36 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.[/vc_column_text]


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.

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