Healthy Ways to Marinate Red Meat

Red meat does not always get the best press on health grounds but if you eat lean red meat in moderation and as part of a balanced diet then it will not negatively affect your health. So is marinated red meat also acceptable as part of a healthy diet?

Eating lean red meat sparingly is not going to affect your health. Lean cuts of red meat can occasionally reduce the heart-related problems associated with the consumption of red meat but the status regarding marinating is a little less obvious.

Marinating steak can dramatically decrease the formation of heterocyclic amines or HLAs which are most commonly caused when meat is grilled, so think of that steak sizzling on the barbeque. There are also healthy marinades available which avoid the use of heavy oils and butter.

What are the best healthy ways to marinate red meat?

Here are some quick, healthy meat marinades which really bring out the full flavour of lean red meat:

·         Horseradish  - an unlikely pairing but one that can certainly kick things up a notch. Not only does utilising horseradish offer zesty sinus-clearing benefits but it also adds moisture to the meat from the amount of wet ingredients giving you tender juicy meat after marinating for just two hours. You can buy premade horseradish sauce or try your hand at making your own. It’s also perfect for dipping.

·         Coriander and garlic – mix four smashed garlic cloves mixed with one tablespoon of ground coriander seeds and two to three tablespoons of a low-sodium soy sauce. Use a pestle and mortar to grind the garlic, coriander and pepper to make a paste and then fork in the soy sauce until all the ingredients are combined.  Marinate with the meat in a plastic bag overnight

·         Honey – the perfect way to make a sweet marinade, nature’s own unprocessed sugar source. Take half a cup of balsamic vinegar and add one tablespoon of extra virgin olive oil, a tablespoon of honey, one tablespoon of minced garlic and some fresh rosemary needles.  This provides a sweet yet tangy low HLA marinade that is delicious with red meat

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