Marinade recipes

Marinating helps to tenderise, add flavour or change the taste of meat or tofu. The following marinades are enough for four serves of beef, pork, lamb, chicken or tofu. For best results:

• combine the marinade ingredients and whisk together before adding the meat or tofu
• marinate the meat or tofu in the fridge for at least 2 hours or overnight
• drain the marinade before cooking to prevent stewing and splattering
• cook the meat at a lower temperature than usual if the marinade contains honey or sugar – this will help stop the marinade

Asian 

• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp honey
• 2 tsp garlic
• ground black pepper

Honey mint marinade

• ½ tsp sesame oil
• 1 tbsp lemon juice
• ½–1 tsp minced chilli
• 1 tbsp mint leaves, chopped
• 2 tsp honey

BBQ marinade

• 3 tbsp tomato sauce
• 2 tbsp Worcestershire sauce
• 1 tbsp brown sugar
• ½ tsp mustard (optional)
• 1 tsp vinegar
• squeeze lemon juice (optional)

Lime marinade

•  1/4 cup olive oil
• ½ cup lime juice
• 2 tbsp finely chopped coriander
• 1 tsp sugar
• 1 tsp sesame oil

→ READ MORE: Nourishing drink recipes

Video: How to eat well after a cancer diagnosis

Podcast: Appetite Loss and Nausea

Listen to more episodes from our podcast for people affected by cancer