Steak, burger and kabob marinade 

Prep time: 5 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, blender, knife, cutting board and a rubber spatula 

Nutritional information: per 1/6 of recipe (recipe makes 6 portions)
Calories: 55 g
Fat: 5 g
Carb: 3 g
Protein: 0 g

Ingredients:
1/2 onion
2 sprigs fresh rosemary
2 tablespoons Montreal steak spice
2 cloves garlic, chopped 
1/2 cup olive oil

Quick tip:
Use this marinade on steaks, kabobs, burgers, meatballs or meatloaf mix.

Method:
Combine all of the ingredients in a blender and blend until smooth.

Transfer the mixture to a container using a rubber spatula and store in the fridge for up to one week.

Smokey barbecue marinade and sauce

Prep time: 10 minutes
Cook time: 20 minutes 
Skill level: Easy 

Equipment needed:
Measuring cups and spoons, small pot, bowl and a whisk 

Nutritional information: per 1/6 of recipe (recipe makes 6 portions)
Calories: 70 g
Fat: 0 g
Carb: 17 g
Protein: 1 g

Ingredients:
3/4 cup ketchup
1/2 cup soy sauce
1/2 cup maple syrup
1/2 cup apple cider vinegar
1 tablespoon blackstrap molasses
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon chipotle powder
1 teaspoon Worcestershire sauce
1/2 teaspoon liquid smoke

Quick tip:
Use this sauce on ribs, skinless chicken and other pork cuts like shoulder and tenderloin.

Method:
Combine all of the ingredients in a bowl and whisk thoroughly until smooth and uniform in texture.

Take half of the mixture and use it to marinate raw meats like ribs and chicken breast.

Take the remaining half of the mixture and place it in a small pot, cook it on the stove over medium heat for 15 to 20 minutes, or until it has reduced by a third.

Remove the pot from the heat and let cool.

This is a barbecue sauce to use on the marinated meats just before they come off the heat or as a dipping sauce for once the meat is cooked.

Citrus and herb marinade

Prep time: 15 minutes
Skill level: Easy 

Equipment needed:
Measuring cups and spoons, blender, knife, cutting board and a citrus zester

Nutritional information: per 1/6 of recipe (recipe makes 6 portions)
Calories: 75 g
Fat: 8 g
Carb: 6 g
Protein: 0 g

Ingredients:
1 lime, juiced and zested 
1 lemon, juiced and zested 
1 orange, juiced and zested 
2 green onions
1/2 cup xylitol sweetener
1/2 cup olive oil
1/4 cup fresh parsley
2 cloves garlic 
Sea salt and pepper to taste

Quick tip:
Use this on bone-in skin-on chicken, white fish and tofu.

Method:
Zest and juice the lemon, lime and orange.

Combine all of the ingredients in a blender and purée until smooth.

Transfer the mixture to a container and store the fridge for up to a week.

Use half of the mixture as a marinade and reserve the other half to drizzle on the meat once cooked.