7 Quick and Healthy Marinades


The weather has been absolutely amazing these last couple of weeks. I’ve been meditating outside every morning and have literally pulled my office out onto our deck. I’ve got my little workstation all set up, a comfy couch to lounge on, what more could a girl want?

Oh right, a barbecue. Yes, every happy outdoor girl needs a barbecue.

Well, I have one of those, too… in my outdoor office, no less!

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There’s nothing quite like marinated chicken, seafood, tempeh and chickpeas grilled on the barbecue.

Oh man, the marinaded chickpeas!

I’ve been playing around with a couple of my homemade salad dressings, using them as marinades for all sorts of things and thought I’d share my discoveries with you…

Plus there’s a new marinade recipe at the bottom of this post that’s all Indian-inspired and amazing. I just know you’re going to LOVE it!


Ranch-Marinade Smokey-Bear-Marinade Catalina-Marinade

Throw one of these dressings in a ziploc bag, add chicken, fish, vegetables, whatever. Then let it sit for awhile in the fridge. For chicken, I like to add a couple of breasts then throw the baggies in the freezer. They’ll keep for a couple of months like that!

Ranch Marinade – This vegan, nut-free, oil-free ranch will change the way you do salads, dips and sauces.

Smokey Bear Marinade – Low fat sweet BBQ flavored gluten-free sauce. You can easily smother this stuff on just about anything!

Catalina Marinade – A sweet sauce very similar to French dressing. Made with paprika and red wine vinegar.


Creamy-Curry-Marinade Extreme-Green-Salad-Marinade Green-Power-Marinade

These guys can be used the same way that the kid-friendly ones can… just, some kids may not like them. They have bold flavor with a bit of spunk. Awesome adult food, if you ask me!

Creamy Curry Marinade – Highly flavorful sauce made from almond yogurt, fresh lemon and loads of homemade curry powder. So, so, so good. Use on salads, as a marinade or dip.

Extreme Green Marinade – Bright green sauce that can be drizzled on just about everything.

Green Power -Earthy sauce made with fresh cilantro, lemon juice and a pinch of cayenne.

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And I saved the best for last. This marinade is the BOMB (dot) com. For realz.

It can be:

  • made ahead of time
  • frozen in 1/4 cup batches for quick sauce access when you need it
  • stored in the fridge for up to 5 days
  • added to cold salads made up of vegetables, animal protein or legumes
  • stirred into pan-fried vegetables and proteins for a quick, flavorful curry
  • used as a marinade for chicken or fish

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To print, email or text this recipe, click here.

5.0 from 1 reviews
Sweet Potato Curry Marinade
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 
Cook time: 
Total time: 
Serves: 4
Creamy and delicious curry-flavored sauce. Perfect for salads, quick curries and marinading meat or vegetables.
  • 175 grams raw sweet potato (approximately 1 medium), cubed
  • ½ cup sliced red onion
  • 2 cloves garlic
  • 1 tablespoon grape seed oil
  • 1 cup canned lite coconut milk
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon curry powder (I used my homemade curry powder)
  • ⅛ teaspoon sea salt
  • 2 tablespoons tightly packed, finely chopped fresh cilantro
  • 1 teaspoon tightly packed, finely chopped fresh mint
  1. Preheat oven to 400F and set aside a small baking sheet.
  2. Add cubed sweet potato, sliced red onion, garlic and oil to the baking sheet and mix with your hands until everything is incorporated. Slide the sheet into the preheated oven and roast for 20 minutes, or until sweet potatoes are very tender. Remove from the oven and allow to cool for a couple of minutes.
  3. Add coconut milk, water, lemon juice, curry powder, salt and roasted vegetables to the jug of your high powered blender. Blend mixture on high for 2 minutes, until smooth.
  4. Pour mixture into a bowl and stir in fresh herbs. Allow to cool completely and add to any greens salad as a salad dressing, steamed vegetables as a sauce, or fried veggies and meat for a quick curry!
  5. To use as a marinade: Add to a ziploc bag along with 4 chicken breasts. Marinade overnight, or throw in the freezer for up to 2 months.
Feel free to use whatever type of oil you have on hand

View nutrition information (once on page, scroll down)

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Roasting the veggies really help the flavors develop. Don’t skimp out on this stage!


Once everything is roasted, you give it a little whiz in the blender and your marinade/saucy goodness is ready to rock.

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Add to ziploc bags with chicken, other meats or veggies and marinade for awhile…

Quick Marinades (2)

I’d love to hear from you…

Do you enjoy working outside? You know, grabbing your laptop and getting your feet in the grass?

What do you find most challenging to barbecue… or, are you afraid of barbecuing? (I’ve been there, totally!)

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Comments | Leave Your Comment

  1. Hier Leanne , i printed this recipe a while ago and finally got to it tonight. Really good! Used it on a green salad and will use leftovers to marinate some fish. Very rich flavor, really liked it!

  2. So, I’m new to this whole cooking chicken thing! I made the marinade last night and love it on all of my veggie foods, but my boyfriends chicken is sitting in the fridge because I don’t know how long to bake it. Also, I covered the chicken in the sauce and was thinking I could bake it all together. Will the sauce burn in the time it takes to cook the chicken?

    • Hey! For anyone who saw my last comment and was wondering the same: I baked the chicken at 425 for 15 minutes and then flipped them over and cooked another 15 minutes. My boyfriend said it was nice and juicy and the sauce didn’t burn in the process! Thanks for the great marinade, can’t wait to figure out new ways to use it!

  3. Sweetness! I’m going to just make this my screen saver this summer. ;}

  4. woewie i am so gonna make the sweet potatoe curry sauce!
    not so good in working out side, the sun makes me want to snooze, the plants suddenly needs to get water, all these excuses to do something else, like making a shopping list to make a bbq curry sauce. .

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