Mediterranean
2 tablespoons olive oil
Fresh oregano (or other herb of your choice)
1 crushed clove of garlic
Juice of 1 lemon
Indian
1 teaspoon of turmeric
1 teaspoon fresh grated ginger
1 crushed clove of garlic
1 tablespoon of good curry paste
150g low fat natural yoghurt
Spicy BBQ
2 tablespoons BBQ sauce
1 teaspoon smoked paprika
1/2 teaspoon finely chopped fresh red chilli (or dry or pre chopped if easier - add more if you like things hot)
1 tablespoon wholegrain mustard
1 tablespoon dark brown sugar
These all make enough marinade for 4 pieces of fish, pork or chicken.
Mix together all the ingredients in a blender or by hand. Put your meat or fish in a non-metallic dish and cover with marinade, turning to make sure all the surface is covered. Cover and allow to marinade in the fridge for at least 30mins.
When you are ready to cook the meat or fish, wipe off any excess marinade and grill until cooked through.
Arthritis diet notes
A marinade is a great way of making meat or fish tender and flavoursome without alot of fat or salt. Each of these marinades has anti-inflammatory herbs or spices packed into them: the Indian marinade combines turmeric and ginger; the BBQ has chilli; and, the Mediterranean one uses powerful oregano. You can read more about the effects on arthritis of including garlic, turmeric and ginger in your diet by checking out the 'Arthur investigates...' series of posts.
Try them on pork, fish or chicken rather than red meat, which has been linked to an increased risk of inflammatory arthritis.
