Meat soaked in spices and herbs is a common practice from around the world to increase tenderness and flavor. Naturally, even when eating raw, meat is especially high in AGEs (advanced glycation end-products). Frying, grilling, roasting, and searing increase AGEs. Thankfully, marinating dramatically reduces AGEs. Try it with chicken, pork, beef or with vegetables! Here’s a video to show you how:
I made a fabulously quick and tasty marinated steak last night! On medium high, I allowed 1/2 cup broth come to a simmer. I cooked the steak for 2 minutes on each side, and allowed it to rest 10 minutes for medium rare. While the meat rested, I added chopped greens to the liquid, and cooked until wilted. Perfect!
Marinade is a mixture of oil, acid, spices and herbs. Uribarri’s 2010 study used almost 1 oz meat (25 g) with 2 teaspoons lemon juice. Marinating for an hour reduces AGEs by 50%. I’ve kept the same proportions in the marinade recipe below.
Cooking the meat with a liquid decreases AGEs, as well. So, prepare the meat in the marinade, if you desire! Make sure the marinade has come to a boil before serving.
Marinade Recipe:
| Pork, Chicken or Beef | 2 pounds | 1 pound |
| Avocado Oil | 3 tablespoons | 1/3 cup |
| Lemon Juice | 1/4 cup | 1/2 cup |
| Garlic Cloves, minced | 2 each | 4 each |
| Parsely, chopped | 1/4 cup | 1/3 to 1/2 cup |
| Pepper | 1/2 teaspoon | 1/2 teaspoon |
Tips to Decrease AGEs:
- Lower cooking temperatures
- Shorten cooking times
- Add moisture
- Marinate with vinegar or lemon or lime juice
- Cook with a liquid: poach, braise, steam and stew meats
Resource: Uribarri’s 2010 study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/
You must be logged in to post a comment.