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3 Delicious Healthy Marinade Recipes!

Eating clean sounds easy enough—until dry meat has you running to slather on the sauce, that is! Add flavor to your dishes—without tacking on extra sugar, fat, and calories—with these macro-friendly recipes.

Let's face it, eating "clean" or "healthy"—however you want to describe it—usually sounds boring. Plain grilled meat or fish with boiled brown rice and steamed veggies is hardly going to set your taste buds alight and get your tummy purring.

But you don't have to choose between being fit or enjoying flavor. I'm here to show you how you can add delicious taste to your meals without messing with your macros. Let's dig in!


Clean Ketchup

You don't have to be a kid to understand the power of ketchup. Too bad the real stuff is filled with high-fructose corn syrup. My version of this classic condiment is made of all natural ingredients.

It packs the full flavor of your favourite tabletop condiment without the ladles of sugar and chemicals ketchup usually comes with. Feel free to dress up your sauce any way you see fit: cayenne pepper for a spicy kick, fresh mustard for tang, or Worcestershire sauce for a little extra punch.


Canned tomatoes, drained: 1 can

Tomato puree: 20 g

Cider vinegar or balsamic vinegar: 1 tbsp

Honey or liquid Stevia: 1 tbsp

Himalayan rock salt: 1 pinch

Freshly milled black pepper: 1 pinch

Garlic: 1 clove

Onion: 1 small

Coconut oil: 1 tsp

  1. Chop the garlic and onions. Fry gently in the coconut oil for a few minutes.
  2. Add the tomato puree and cook the mixture for 30-60 seconds.
  3. Add all of the remaining ingredients, and turn down the heat.
  4. Allow the mixture to gently bubble for at least 10 minutes. Then remove from the heat and allow it to cool to room temperature.
  5. Using a handheld blender or food processor, blend the ketchup to your desired consistency. I prefer to keep it reasonably chunky and use it more like a sauce. If you like to smoother, blend further for a more authentic ketchup texture.
  6. Store your ketchup an airtight jar in the fridge. It will last for up to a week.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 3-5 servings
Amount per serving
Calories 33
Fat 1 g
Carbs 5.7 g
Protein 1.1 g


Creamy Lemon and Mint Dressing

Next up is a fantastic creamy dressing that's full of fresh and zesty flavors but is completely fat-free! Yes that's right—I said creamy and fat-free. This recipe is great to use to top salads, smother grilled chicken, or dip veggies in. Still don't believe me? Well, it can be done—here's how!


Fresh mint leaves: 5

Lemon juice: 1 slice

Lemon rind: 1/2 lemon

Honey or liquid Stevia: 1 tsp

Fat-free Greek yogurt: 170 g

Himalayan rock salt: 1 pinch

Freshly milled black pepper: 1 pinch

Water: 1 tbsp (or more for a thinner consistency)

  1. Using a sharp knife, chop the mint into very thin strips.
  2. Place all of the ingredients, including the mint, into a bowl. Give it a good stir. Be careful not to use too much lemon juice or your dressing will curdle. If you want a more lemony flavor, add more lemon little by little, stirring each time. You could also use a bit more rind.
  3. Leave the mixture in the fridge for at least an hour to meld the flavors. When ready to use, add a little extra water and drizzle.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 3-5 servings
Amount per serving
Calories 20
Fat 0 g
Carbs 1.5 g
Protein 3.5 g


Fiery Peri-Peri Rub

This sauce is one of my favorites. Bursting with rich and smoky flavors, it packs a seriously tasty punch. Add as little or as much as you like—I promise having a little extra won't destroy a day of healthy eating. My favorite way to enjoy this spicy rub is mixed with a little olive oil, rubbed onto some juicy steak, and cooked on the barbecue. Give it a whirl. This recipe takes minimal effort but reaps maximum rewards!


Himalayan rock salt: 1 pinch

Smoked paprika: 1 tsp

Chili flakes: 1 tsp

Cayenne pepper: 1/2 tsp

Dried oregano: 1/2 tsp

Fresh ginger: 1 tsp (or 1/2 tsp dried)

Fresh garlic: 1 clove (or 1/2 clove dried)

Sweetener of your choice: 1 tsp

  1. Mix all of the ingredients together and rub over your choice of meat or fish.

Note: If you use fresh ingredients, use the rub immediately. If you use dry ingredients and store in an airtight jar, the sauce will keep for up to a month.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 2-3 servings
Amount per serving
Calories 10
Fat 0.4 g
Carbs 1.9 g
Protein 0 g