The BBQ Sauces, Rubs, and Marinades Cookbook ; American and International Barbecue Sauces Recipes for Poultry, Meat, Fish, Sea [3 ed.]

Table of contents :
INTRODUCTION
CHAPTER 1. BBQ Building Guide
BBQ for Newbies
Boosters of Taste: Types, Differences, Ingredients
Equipment for Making Your Boosters
What Can Spoil the Taste of Meat: Common Mistakes and Helpful Tips to Avoid Them
CHAPTER 2. Recipes
POULTRY
Basic BBQ Chicken Rub
Turkey BBQ Dry Rub
Smoked Paprika BBQ Chicken Rub
Sweet BBQ Chicken Rub
Cajun BBQ Chicken Rub
Honey Garlic Chicken Marinade
BBQ Chicken Marinade
Balsamic Chicken Marinade
Mustard BBQ Chicken Marinade
White BBQ Sauce
Mustard BBQ Sauce
Alabama Style White BBQ Sauce
Red Wine BBQ Sauce
Yellow Mustard BBQ Sauce
Buffalo BBQ Sauce
Mango BBQ Sauce
Poultry Garlic Butter
Apple-Butter Barbecued Whole Chicken
MEAT
Sweet and Spicy BBQ Meat Rub
Texas-Style Dry Rub
Caribbean BBQ Meat Rub
Sweet BBQ Rub
Sage BBQ Rub
Smoked Paprika BBQ Rub
BBQ Beef Rub
Beef Brine
Balsamic Beef Marinade
Smoky BBQ Marinade
Beef Kabob Marinade
Pork Chop Marinade
Greek Lamb Marinade
BBQ Marinade
Cumin, Honey, and Mint Lamb Marinade
Lamb Mint Marinade
Satay Sauce
Sweet Mint Sauce
Smoky BBQ Sauce
Brisket BBQ Sauce
Maple BBQ Glaze
Peach BBQ Sauce
Whiskey BBQ Sauce
Mint Orange Sauce
BBQ Butter
Korean BBQ Butter
Mint Oil
Steak Butter
SEAFOOD
Sweet and Spicy Seafood Rub
Cajun BBQ Fish Rub
BBQ Salmon Rub
Smoked Paprika Shrimp Marinade
Mediterranean Fish Marinade
Fresh Herbs Shrimp Marinade
Curried BBQ Fish
Shrimp Citrus Marinade
Shrimp Sour Cream-Marinade
Honey Ginger BBQ Sauce
Cocktail Sauce
Marie Rose Sauce
Peri Peri Sauce
Garlic Butter Sauce
Remoulade Sauce
BBQ Seafood Butter
Lemon Herb Butter
VEGETABLES
Vegetable Spice Blend
Sweet and Spicy Vegetable Rub
Marinated BBQ Vegetables
Aussie Vegetable Marinade
Balsamic Vegetable Marinade
Pesto Vegetable Marinade
Balsamic Herb Marinade
Mustard Vegetable Marinade
Chimichurri Sauce
Cilantro Yogurt Sauce
Yogurt Mint Sauce
Jalapeno Sauce
CONCLUSION
CONVERSION TABLES

Citation preview

THE BBQ SAUCES, RUBS, AND MARINADES COOKBOOK American and International Barbecue Sauces Recipes for Poultry, Meat, Fish, Seafood, and Vegetables

Tiffany Shelton

Copyright © 2020 by Tiffany Shelton All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means, except in the case of a brief quotation embodied in articles or reviews, without written permission from its publisher. Disclaimer The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document. Images from shutterstock.com

CONTENT INTRODUCTION CHAPTER 1. BBQ Building Guide BBQ for Newbies Boosters of Taste: Types, Differences, Ingredients Equipment for Making Your Boosters What Can Spoil the Taste of Meat: Common Mistakes and Helpful Tips to Avoid Them CHAPTER 2. Recipes POULTRY Basic BBQ Chicken Rub Turkey BBQ Dry Rub Smoked Paprika BBQ Chicken Rub Sweet BBQ Chicken Rub Cajun BBQ Chicken Rub Honey Garlic Chicken Marinade BBQ Chicken Marinade Balsamic Chicken Marinade Mustard BBQ Chicken Marinade White BBQ Sauce Mustard BBQ Sauce Alabama Style White BBQ Sauce Red Wine BBQ Sauce Yellow Mustard BBQ Sauce Buffalo BBQ Sauce Mango BBQ Sauce Poultry Garlic Butter Apple-Butter Barbecued Whole Chicken MEAT Sweet and Spicy BBQ Meat Rub Texas-Style Dry Rub Caribbean BBQ Meat Rub Sweet BBQ Rub

Sage BBQ Rub Smoked Paprika BBQ Rub BBQ Beef Rub Beef Brine Balsamic Beef Marinade Smoky BBQ Marinade Beef Kabob Marinade Pork Chop Marinade Greek Lamb Marinade BBQ Marinade Cumin, Honey, and Mint Lamb Marinade Lamb Mint Marinade Satay Sauce Sweet Mint Sauce Smoky BBQ Sauce Brisket BBQ Sauce Maple BBQ Glaze Peach BBQ Sauce Whiskey BBQ Sauce Mint Orange Sauce BBQ Butter Korean BBQ Butter Mint Oil Steak Butter SEAFOOD Sweet and Spicy Seafood Rub Cajun BBQ Fish Rub BBQ Salmon Rub Smoked Paprika Shrimp Marinade Mediterranean Fish Marinade Fresh Herbs Shrimp Marinade Curried BBQ Fish Shrimp Citrus Marinade Shrimp Sour Cream-Marinade Honey Ginger BBQ Sauce

Cocktail Sauce Marie Rose Sauce Peri Peri Sauce Garlic Butter Sauce Remoulade Sauce BBQ Seafood Butter Lemon Herb Butter VEGETABLES Vegetable Spice Blend Sweet and Spicy Vegetable Rub Marinated BBQ Vegetables Aussie Vegetable Marinade Balsamic Vegetable Marinade Pesto Vegetable Marinade Balsamic Herb Marinade Mustard Vegetable Marinade Chimichurri Sauce Cilantro Yogurt Sauce Yogurt Mint Sauce Jalapeno Sauce CONCLUSION CONVERSION TABLES

INTRODUCTION hen spring replaces winter, when the sun starts to shine brightly, and when it starts to get warm, all of the barbecue lovers out there know that it’s time. Time to finally brush the dust off their grills, and cook some good meat! That’s when the season begins.

W

A regular season of barbecuing, which if you’ve been a part of once, you’ll love forever. Because barbecuing is not just about grilling, but about the good time that you share. About gathering with old friends, and making new. About sharing the moment. And if you’re not familiar with barbecuing, it’s time to change that now, with this book! Turn this page and dive into the American’s favorite springsummer tradition. On the following pages, you’ll find everything you need to know to start and keep going!

CHAPTER 1. BBQ BUILDING GUIDE BBQ FOR NEWBIES Grilling is that one activity that we're all starting to get fired up once it gets warm. And whether you're a seasoned grill master or have never ventured near an open flame, it's worth trying to get out of the frying pan and get your hands on a good old-fashioned backyard barbecue. If you're just starting, here's everything you need to know to learn the basics of grills, grilling maintenance and supplies, and grilling tools so you can get going!

Step #1: Choose Your Grill Charcoal Grill Charcoal advocates point out the greater heat output of charcoal and the ability to spread charcoal briquettes around for different cooking speeds and styles. They also feel the smoky flavor imparted to the meat by burning hardwood charcoal makes for a better meal. Another pro is that charcoal grills practically eliminate the danger of flare-ups, which easily happen with

gas grills, especially when cooking pork or other fatty meat. That said, charcoal takes longer to heat up and requires more skill to cook with than gas. TYPES OF FUEL TO CHOOSE FROM

Lump Charcoal: Approximately two-inch-long lumps of hardwood charcoal, lump charcoal produces more heat than briquettes, with the advantage of being 100 percent natural wood. It also burns more fully, producing less ash, so your grill doesn't need to be cleaned out as much. Charcoal Briquettes: Perfectly uniform charcoal bricks made in factories by pressing together a mix of wood chips, charred sawdust, and a binding agent. They produce more even heat but don't burn as hot as lump charcoal. Instead, they burn more slowly than natural charcoal, so they're perfect for slowcooking large-cuts. HOW TO START A CHARCOAL GRILL

You can start your charcoal grill in one of five ways: fire starter liquid, a charcoal chimney, fire starter cubes, self-igniting briquettes, or an electric charcoal starter. ☐ If you're using lump briquettes or charcoal, a charcoal chimney is preferable. It's a metal cylinder that's commonly launched with a burning newspaper at the bottom to ignite a few coals dumped into the grill to ignite the rest. ☐ Firestarter cubes can be used even in windy conditions. Just place them beneath unlit charcoal, throw a spark at them and they're good to go. ☐ Lighter fluid is another good option for lump coal or regular briquettes. Just drizzle it on and light it. A small amount is enough. If you light this way, let the charcoal burn for a while before cooking to avoid the fluid's toxic fumes. ☐ Some fancy new grills have gas or electric ignition systems for easy, convenient lighting. ☐ Specially formulated self-igniting briquettes have flammable chemicals mixed in at the factory, allowing them to ignite almost instantly at the touch of a lighter or match. Again, if you light this way, let the charcoal burn for a while before cooking to avoid the fluid's toxic fumes. HOW MUCH CHARCOAL SHOULD YOU USE IN A GRILL?

It depends on how hot you want the grill and what you are cooking. ☐ Small pieces like chicken legs, individual steaks, and sausages will need a quick hit of high direct heat. In this case, you'll want a full chimney of lit

coals – about 100 of them – so you can build a scorching fire of around 450-550°F quickly. ☐ For more delicate things like vegetables, fish fillets, or chicken breasts you don't want to dry out, you should shoot for a medium heat of 350450°F, using a chimney that is from ½ to ¾ full of lit coals (around 50 to 75 coals.) ☐ And for some other foods, low-end temperatures of around 250-350°F, and ¼ full chimney of burning coals will be enough to get going. Of course, if the takes too long, you can always light more coals in the chimney and add later. ☐ Keep in mind that the thinner the layer of charcoal is, the less intense the heat will be, and the quicker it will burn through. Though, this is fine for a quick cook of sausages or hot dogs where you don't need too much heat. ☐ On the other hand, build your coals up thick and multi-layered, then you will have more intense heat and for longer.

Gas Grill Gas grills are fueled by propane or natural gas. Most come with a cookbox mounted on a wheeled cart for portability. Their work idea is simple: metal burners emit small flames beneath the cooking surface, radiating heat upwards and towards the food. They can either draw fuel from household gas supplies, or portable tanks connected to the burners with a regulator and a hose. PROS AND CONS OF GAS GRILLS

Gas grills are surprisingly easy for almost anyone to use, even those with no prior grilling experience. Propane models are portable and easy to move around, so they can be used anywhere. All gas grills reach cooking temperatures quickly, becoming fully ready 10 or 15 minutes after lighting. All grills develop grease and soot after a while, but gas grills are easier to clean than charcoal grills. They also deliver more controllable and even heat. That said, gas grills are more expensive to fuel than charcoal units. They also don't give the food the same smoky flavor as charcoal grills. HOW TO SAFELY START AND SHUT OFF A GAS GRILL

First, make sure your grill is in a well-ventilated outdoor area. Do a quick inspection of the regulator and hose before lighting, making sure there's no

obvious damage to them. If you have a propane grill, check the tank and make sure that it is in good shape and not rusty or dented. ☐ If everything looks fine, you can proceed further. ☐ Start by opening the lid, then slowly open the tank valve to the max. If your grill has an igniter, press the responding button and hold it while slowly turning the first burner control dial to the "low" position. Repeat the process to light up all of the remaining burners. ☐ If your grill doesn't have built-in igniters or if they're not working properly, just use a lighter wand instead. ☐ To shut down your grill turn all the burner control knobs to the "off" position, then close the tank valve all the way down. When the grill chills down, close the lid and protect it from the weather with a grill cover. GAS GRILL TEMPERATURE CONTROLS

Burner dials regulate the heat output. They regulate the volume of gas flowing through the burner tubes, changing the intensity and the size of the flames that cook your food. A thermometer mounted in the lid of many grills gives a rough idea of interior temperature, but only when the lid is closed.

Essential Equipment for Grilling Choosing between gas and charcoal is a lifestyle choice, but the tools you use when headed to the great outdoors can make or break a grilling session. Here are the top tools, from the very basic to more specialized, which will give you great results. LONG-HANDLED SPATULA

A good grilling spatula should allow you to slip under food with ease. Metal and silicone spatulas work best for grilling, and a long offset handle to keep the heat away from your hands and ease slipping under the food is the best. Spatulas work best with delicate foods like fish fillets that need a swift flip. GRILL MITTS

There are a lot of choices on the market today, with mitts coming in an array of high-tech fire-retardant materials, such as silicone, heavy-duty cotton, leather, and more. The main goal is to find something comfortable that will protect you from the heat and flames, while not restricting your movements too much, when flipping burgers, handling coals or moving food from one side to the other. MEAT THERMOMETER

Since grills can often cook at very different rates, it's important to check meat near the end of the recommended cooking time with a thermometer to prevent both overcooking and undercooking. To do that, simply insert the thermometer away from the bone, into the center of the thickest part of the food. BRASS-BRISTLE GRILL BRUSH

Keeping the grill rack clean is the first safety precaution for healthy grilling. Meticulously brush the grates with a grill brush, and clean the grates so they're smooth and free from food leftovers. LONG-HANDLED TONGS

Tongs are an essential tool for grilling, especially those with spring-loaded handles. They can be used for any food—from thin asparagus spears to hamburgers and thick steaks. Using tongs rather than a fork will help to maintain the shape and juiciness of the food—a fork would pierce it and let the flavorful juices escape. GRILL BASKET

All-purpose grilling baskets are especially useful for grilling sliced vegetables, delicate fish, fruit, and other small food that you don't want to fall through the grill rack. WOODEN SKEWERS

You may call them skewers or shish kebabs—these two words refer to the same thing. Either way, kebabs are accommodating, easy to customize, and they're a natural for mixing ingredients and flavors. Wooden ones are inexpensive and available in your grocery store. Just be sure to soak them in water for 30 minutes before using, or they'll burn. If you grill often, invest in a set of metal skewers, which can be reused, require no soaking, and come in a variety of fun shapes and sizes.

Step #2: Get the Right Temperature A 2-ZONE SETUP

To cook delicious food, you need to learn to control your cooking temperature because different food reacts differently to different levels of heat. Meats, for example, are composed of fat, collagen, protein, water, and some sugars, and each of these components changes drastically at different temperatures. The most common mistake that outdoor cooks make is burning things by using too much direct heat. That's also how foods become dry and tough.

A 2-zone setup is an excellent way to avoid this. It gives you much better control over applying heat and temperature than a single-zone. In a 2-zone setup, one side of the grill is hot and producing direct radiant heat, and the other side is producing no heat, cooking food by indirect convection heat. To use a charcoal grill in this way, just push the coals to one side to set up a 2-zone cooking system. For a gas grill, turn off a burner or two-three and place the food over the burners that are off to roast with indirect convection heat. TWO ZONES FOR DIFFERENT FOODS

A 2-zone setup is especially handy for cooking more than one food at once when the thickness and water content of the two foods are different, so they cook at different rates. For example, you might put stuffed peppers or stuffed tomatoes in the indirect zone for 20 minutes to roast lightly, and then put chops or steaks on the direct zone to sear quickly. TWO ZONES FOR SLOW ROASTING

Roasts, like beef roasts, pork loin, or even whole chickens, will burn badly if put over direct heat. They need to go in the indirect zone. Here's a useful technique: When you are cooking with convection heat indirectly, you are roasting. If you, then, add smoke to the atmosphere, you begin smoke roasting. And if you place a water pan under the meat, you are adding moisture to the atmosphere, and if the water pan is above the heat, you are further protecting the meat from direct heat, and the water absorbs heat, helping to keep the temperature down.

Step #3: Know Hot to Smoke The soul and heart of any BBQ operation, be it small or large, is THE SMOKER. Depending on the scale of the operation, a smoker can be everything from homebuilt rigs or even entire smokehouses to a kettle grill over professional smokers. But generally speaking, it's an enclosed environment capable of fitting not only the meat to be prepared but also the heat source over which to prepare them and the smoke source with which to flavor them. The purpose of any smoker remains the same regardless of size: to be able to comfortably fit your desired quantity of meat while offering enough airflow, space, and reliable temperature control to wonderfully smoke and cook your meat over slow and low heat for extended periods, until it is bursting with

smoky flavors and is coming apart tender.

What about wood? Different kinds of wood have slightly different aroma and flavor profiles, and since BBQ generally involves subjecting pieces of meat to smoke for extended periods – often upwards of six hours or more – these subtle differences often become quite pronounced. Here's a brief guide to some of the most popular types of smoking wood and their subtle differences: HICKORY: Hickory imparts a heavy bacon-like, slightly sweet smoke flavor that works really th beef, pork, poultry, and pretty much everything else. Hickory is a pretty good agent for all-round smoking, but it requires special attention as it easily becomes overpowering and bitter if burned too hot or used in too large quantities. MESQUITE: has a strong, some say earthy flavor that is sweeter and more delicate than hickory. Mesquite is the perfect accompaniment to richly flavored meats such as duck, lamb, and beef. OAK: Oak imparts a mild smoke flavor with no considerable aftertaste. It adds quite a bit of attractive color to the meat smoked over it. Oak is particularly good with beef brisket. APPLE: Applewood has a slightly more perfumed, more subtle, and lightly fruity smoke note than hickory or oak. It doesn't have that much of an apple taste. It's a less pungent, lighter smoke note that works really well with white meat, such as pork or chicken. BOURBON/WHISKY: This type of smoking wood comes from repurposed Whisky or a bourbon casks. These casks are mostly made of oak and hence may carry some of the pungency of regular oak wood. At the same time, though, these particular oaks have been soaked through with Bourbon/Whisky for years and years, which has given them an incredibly complex fruity and Whisky-like quality, which easily transfers over to whichever meat you smoke over them. But despite all the difference between wood types, what matters more than anything when dealing with BBQ is not the type, but the amount of woodsmoked and the temperature and speed with which it burns. A common mistake in an effort to do well is to use too much smoke wood and pile it on too aggressively. Please don't. If you use too much wood, your meat will be

overstocked and take on a stale, bitter taste. If you smoke it too aggressively, i.e., let the wood get so hot that it starts smoking aggressively or even catching fire, your meat will be left with an undesirable off-taste of soot and tar. Generally speaking, for smaller, thinner pieces of meat: fish, pork chops, sausages, 30 – 60 minutes of smoking is ideal. For larger all day (or longer) projects like pork shoulder or beef brisket, which often involve 10-16 hours of cooking time, I would say that 6-8 hours of smoke does the trick. Incidentally, smoke wood comes in different shapes and forms: usually dust, chips, and chunks. Smoking dust (sawdust, basically) smolders rather quickly, releasing a relatively large amount of smoke in little time, ideal for fish and smaller meats. Wood chips smolder slower, giving off a slower, more controlled amount of smoke – ribs anyone? Large chunks, obviously, burn the longest and perfect for those big succulent chunks of pork shoulder or beef brisket.

Step #4: Choose Your Meat Beef Tenderloin is, as its name implies, the most tender cut of beef. It exists next to the backbone, beneath the ribs. Those who do not enjoy the marbling of strip loin and the ribeye will thoroughly enjoy the tenderloin. SCOTCH FILLET/RIBEYE: you can have it as a thick or thin steak, or turn it into steak sandwiches with onions. It's always tender and nice. T-BONE: This large piece of steak is called that because it has a T-shaped bone. It also has very little fat, which makes it ideal for the BBQ. RUMP: The beef rump is a boneless piece of beef that covers the hip bone of the animal. It is cut from the hindquarter, and it is a great full-flavored piece of beef. FILLET/TENDERLOIN:

Pork Thick or thin, bone-in or boneless pork chops are cut perpendicular to the spine of the pig, often from the loin. Pork chops from the loin end are less fatty than pork chops from the shoulder end. If you have chops from the shoulder, longer, slower grill cooking is needed. This way, PORK CHOPS:

you can render all of the fat. The fillet is a thin, long muscle, that is a part of the loin cut found on the inside of the ribcage. Know that cooking it for too long can dry the meat out. PORK RIBS: People say the ribs are the holy grail of barbecuing, and once you have mastered the art of barbecuing ribs, you can almost cook anything on the grill to perfection. That may be true because this the part of the pig that requires a lot of patience and skills. It should be grilled slowly so that it will be evenly cooked on the outside and inside. The recommended grilling time is approximately 90 minutes, keeping in mind that it should never be taken off the grill in less than 40. PORK FILLET:

Lamb Lean, flavorful, and tender. Loin chops resemble a T-bone steak, containing part of the backbones, they are the most tender and lean chops on the lamb. They are best when they're cut thick and cooked hot, dry, and fast. Take it out an hour before you plan to cook it, so it can come to room temperature, and give it a rub with some good olive oil. LOIN:

Chicken It is white meat with very little fat, and it is the perfect cut to slice up and cook straight on the BBQ. Chicken breasts may be the most versatile meat. THIGH: Chicken thighs are available as thigh cutlets with bone and skin attached, or with these removed. The thigh meat is brown and has a little more fat than the breast, but also slightly more flavor. BREAST:

BOOSTERS OF TASTE: TYPES, DIFFERENCES, INGREDIENTS Marinade Marinades work on shellfish, meat, fish, and vegetables. The more acidity a marinade has the better it works with tougher cuts of meat, as its tenderizing effect can break down the chewy fibers and allows the magnificent flavor of these cuts to shine through. Food with more subtle notes, such as pork chops, and chicken breasts, benefit from the taste and moisture-boosting effects of a marinade. The basic marinade is a mix of oil, acid, seasonings, and salt — you can leave out the acid if you don't want to tenderize your meat. The basic formula includes one part acid, one part oil, one to two parts seasoning, and salt and pepper to taste. Feel free to adjust the ratio of acid to oil, depending on how much you need to break down any toughness in the meat. Common acidic ingredients are vinegar, citrus juice, beer, wine, yogurt, and buttermilk. You can use canola, olive, or vegetable oil — each of them helps keep lean meats nice and moist during the searing. For seasoning, take some dried or fresh spices, herbs, chilies, garlic, salt and pepper, or soy sauce.

Brining If you brine your meat, it will make the meat juicier, but not impart much flavor to it. Brining is ideal for meat that would otherwise dry out, like

chicken or turkey. The way you brine food is by soaking it in a solution of saltwater. You may add other things too, like sugar or spices, but the salt is the main ingredient that's doing all the work. The process of osmosis ensures the liquid is absorbed into your meat, so it becomes much juicier than before. The main disadvantage of brining is that it can dilute the natural taste of meat due to replacing juices that might be in the chicken or turkey with water. That's the reason why some chefs don't use it. Anyway, it's a nice trick to have when you have to do something with meat that's in danger of drying out in the oven or on the grill.

Curing Just like brining, the main component in curing a piece of meat is salt. But unlike brining, you don't cure meat to lock in moisture, and you cure meat to keep it. Packing your meat in salt is one of the ways to preserve it by drawing out its moisture, preventing the meat from spoiling due to bacteria growth. You can cook meat after curing it or, in some cases, like gravlax, the meat can be eaten after curing it since the curing serves as a method of "cooking" the food. Curing is also called "dry brining," while brining is called "wet curing," which makes things more confusing. Brining is what home cooks might do regularly, while curing is a technique often used for more specific applications.

Rub Spice rubs add a flavorful coating to poultry, meat, or fish and help to tenderize the flesh. Rubs that include sugar enhance root vegetables and meats and through caramelization. Dry rubs rely on natural moisture on the surface of the flesh to adhere, so they're good to use on fish or meat, whereas wet rubs get a helping hand from a liquid — just enough to form a paste — so they work on meat, fish, and vegetables. Dry rubs are the most beneficial for cooking at high temperatures and for creating a crust on already moist ingredients that will contrast with the natural flavor on the inside. Wet rubs are perfect when you low and slow cook, and for when you want their flavor to permeate right through the main ingredient. Dry rubs are a mix of ground salt and dried herbs or spices. It's better to use mortar and pestle to grind the spices if you want to get the most concentrated

flavors. Typically, ingredients include heat makers such as chilies, paprika, cayenne, and mustard powder; robust herbs that can stand up to the heat of the grill, like sage, rosemary, and thyme; and flavor enhancers such as lemon zest. Brown sugar is often added to encourage caramelization. You can transform a dry rub into a wet one by adding some liquid such as oil, wine, beer, yogurt, or water, so you have a slightly wetter or rough paste and a saucier consistency, depending on how strong you want the flavors to be.

Sauce A great barbecue sauce is the grace note to anything savory and grilled. It's used to create a glaze over ribs at the end of cooking and is poured onto a burger as a condiment. There a lot of regional variations abound, but the basic American BBQ sauce contains spices, vinegar, mustard, sugar, and a ketchup base. Some recipes are fruitier — pineapple juice is a popular ingredient — and some are on the hot side, with a bigger dose of chili pepper. To round out the flavors, barbecue sauces often incorporate Worcestershire or molasses sauce. The easiest way to use barbecue sauce is pouring it over grilled meat, fish, or vegetables as a condiment. Save the spicier, hotter, and thicker variations for red meat, and lean toward fruity and runnier ones for fish or white meat. Barbecue sauce can be a great dip for grilled vegetables and can also be used for basting your meats — just reduce the grill temperature to avoid burning if your sauce includes sugar, and apply it with a basting brush only at the very end of cooking.

EQUIPMENT FOR MAKING YOUR BOOSTERS Blend a few herbs to get a nice dry rub, or mix it with some lemon juice, sauces, and oil — bang! You have a marinade for poultry, meat, or seafood. You can drizzle it over grilled vegetables or meat. The purpose of the marinade, rub, or sauce is adding flavor and moisture to your dish. They are so powerful that they can change the texture of your food, making it soft and crusty at the same time! But what tools will help you to cook these taste boosters? MORTAR

Spices are more pungent and tasty when you freshly crush or ground them. Traditional mortar and pestle are useful for grinding dry spices and for blending wet rubs. BRUSH

For basting, you need to get a mop to hold on to thinner sauces. A thicker one can be spread evenly with a barbecue brush: a silicone one is easy to clean

while bristles are good for uniform coverage. JARS

To make and store rubs or marinades, use glass bowls and air-tight containers, such as glass jars. They will keep your spices from the environment RESEALABLE FREEZER BAGS/ZIPLOCS

They are essential for marinating foods. Double-bag the ingredients you're marinating, and make sure you seal the bags tightly to prevent odors from entering or escaping. To keep drips at bay, you should place the bag in a bowl or on a tray in the fridge. GRATER

A four-sided one will do for vegetables and nutmeg. It’s better to get one with a detachable bottom to hold grated ingredients. SKILLET/FRYING PAN/5SAUCEPAN

Some sauces require small pans and others larger ones, especially in the case of the pasta being added to the sauce for a final toss or mix. MEASURING SPOONS

Measuring spoons are essential tools when you need to measure an amount of spice or liquid when cooking. They can be made of plastic, wood, metal, and other materials. They are available in teaspoon and tablespoon size and more. KNIVES

You should have sharp knives of different sizes in your kitchen. An 8-inch or 6-inch chef knife for chopping, and slicing, 5-inch, and 4-inch paring knives. You will see how easy you can chop, slice, or dice with a good-quality, sharp knife. FOOD PROCESSOR

It's great for chopping, dicing, preparing pesto, and pureeing sauces. WOODEN CHOPPING BOARD

Find good quality, heavy boards that will not splinter. Two-three sizes are enough. One for meat and vegetables. Also, think about buying an additional board for cooked meat (don't slice cooked meat on the same board where you cut it raw). WOODEN SPOONS

You can find lots of them in varying sizes with handles of varying lengths for stirring, mixing, and tasting sauces.

WHAT CAN SPOIL THE TASTE OF MEAT: COMMON MISTAKES AND HELPFUL TIPS TO AVOID THEM Mistake #1: Not Cleaning the Grill Grates or Grids The most popular grilling mistake is not cleaning the grids or grates before you start grilling your meat. It means that your food will stick to the leftovers from the previous meal. It will not only affect the taste of your grilled food but will also impact how your food sticks to the grates. It could cause the meat to tear or rip when flipping. So, it's a necessity to clean your grilling grates before using them again. TIP: It's easy to take care of this with a grill brush. The best solution is to perform the grill brushing while preheating the grill for your next meal.

Mistake #2: Start Charcoal Grill with Lighter Fluid When starting a charcoal grill, people often get the impression that you need to squirt enough lighter fluid over the coals to get the fire going faster. But the reality is that people unknowingly spoil the taste of their meat. It happens because lighter fluid has a significant impact on the flavor because of its

chemical components. It will taste like you cooked your food on a hint of gasoline. TIP: Instead, you need to consider using a charcoal chimney. It takes a bit longer to light – usually, you'll need 20 or 30 minutes before your charcoal is ashy and white. This way, the food will not be affected at all.

Mistake #3: Oiling the Grates Instead of the Meat If you grease up hot grill grates before putting food on the grill, you’re making a common grilling mistake. You probably want to research online to know more about it, because you might have seen a lot of recipes saying you need to do this. You will find a lot of contradicting information. It is believed that greasing your grates helps to keep your food from sticking. However, the truth is that oil will carbonize and smoke. Also, it can cause dangerous flareups as the oil will drip down into the fire. All these things don't help the meat taste and affect the result of your meal. TIP: You can avoid this problem by putting some oil on the meat itself before throwing it on the grill, and it will help your food stick to the grates less.

Mistake #4: Putting Too Cold Meat on the Grill If you put the cold meat on the grill, I can guarantee that the outside will finish before the insides are cooked thoroughly. Then, the meat needs more time to finish, and the chances of burning the outside of the meat are highly increased. You have no choice but to continue grilling, increasing the odds of overcooking. TIP: You should take your meat out of the fridge and let it warm to room temperature before grilling. It will reduce the chance of charring the outside of the meat before the inside finishes.

Mistake #5: Opening the Lid Too Often to Check on Food If you do this while you grill, you need to stop. Why? If you use a gas grill, you will slow the cooking process because it loses the heat. For a charcoal grill, it has the opposite effect. You will let the oxygen in, making the coals burn hotter, leading to burnt meat. TIP: You need to be more patient and learn the timing of flipping your meat.

If the recipe says to flip at 5 minutes, wait until then. Use a timer so you can be sure that you are doing everything right. Don't flip at your whim or wing the time in your head. You should be aware of the heat that can be gained or lost when opening the lid.

Mistake #6: Pushing Your Meat Down with a Spatula Pushing the meat down is the reason why the juices come out of it. It also creates big flare-ups that engulf your meat. All these do is char the food and make it taste like rubber. TIP: Only flip your meat, and you will avoid squeezing all of the juices out.

Mistake #7: Not Seasoning or Marinating Your Meat Before Grilling You will regret it when you take the first bite of your meat. It will have no flavor and even sauce won't be able to fix it. The meat is the main star of BBQ, and it should shine with an abundance of tastes and aromas. TIP: Your meat will have so much more flavor than if you did not marinate it beforehand. There are a lot of great spice rub or marinade recipes that can enrich the taste of meat. If possible, marinate your chicken, steak or other cuts of meat the night before you are planning to grill. It will take more time, but it's worth it.

Mistake #8: Basting Your Meat with the Marinade You Used to Flavor Raw Meat We're all for boosting the flavor of plain chicken, but not at the risk of getting sick. You don't want to be brushing the same marinade you rubbed on raw meat onto partially cooked or fully cooked meat on the grill. It may increase the chance of getting sick because of harmful bacteria that don’t die due to a lack of thermal treatment. TIP: Marinate in the fridge, then throw this marinade away. Rather use that marinade, mix up a new portion only for basting your meat while grilling.

Mistake #9: Putting Baste to Sauce on Meat Too Early One of the most common grilling mistakes is putting your sauce, for

example, BBQ sauce, on meat too early. The sauce starts to burn if you put it when your meat needs more time on the grill. This ruins any cut of meat that you are cooking. It will go from a perfectly cooked to completely ruined piece of meat. TIP: Just be patient and wait until the very end to put your sauce on your cut of meat, or your dream of glazed fall-off-the-bone ribs will never come true.

Mistake #10: Not Checking the Inner Temperature of Meat with a Thermometer You think your steak is almost cooked. But are you sure about it? You may have heard that you can poke the steak with a finger to determine if it is done. Or, maybe it's enough to cut into your steak and look at it. Both methods are wrong. TIP: How can you make sure the meat is ready? Buy a meat thermometer. Next, learn the temperatures of rare, medium, and well-done meat for each type, cut, and size of meat. When you're wondering if your meat is done, check with the thermometer following its instructions for an accurate temperature reading. This is a way better solution than cutting or poking your steak. You'll also increase your chances of not over-cooking or undercooking your meat, avoiding dried out, extremely rare, chewy and difficult to eat meat.

Mistake #11: Slicing or Serving the Meat Too Soon After you finish grilling your meat, you can't just cut it and serve. After cooking, the meat always needs a rest. It allows the juices to run back into the center. If you wait, those juices will become thicker and redistribute within your flesh. More juices stay within your food, and less liquid will occur when you cut into them. TIP: So, you should wait about 10 minutes or more, depending on the size of the piece of meat, before cutting and serving.

CHAPTER 2. RECIPES POULTRY BASIC BBQ CHICKEN RUB SERVINGS:

CARBS

3 cups

– 18 g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients ¾ cup paprika ½ cup sugar ½ cup salt ¼ cup ground black pepper

COOK TIME:

5 min.

CALORIES

– 65

2 Tbsp thyme 2 Tbsp dry mustard 1 Tbsp cumin 1 Tbsp cayenne pepper 1 Tbsp sage RECOMMENDED MEAT:

Chicken, turkey, duck

Directions 1. Mix all of the spices well and transfer them into an air-tight container. 2. When ready to use, rub onto the meat and leave in the fridge for 1-2 hours before smoking or grilling.

TURKEY BBQ DRY RUB SERVINGS:

CARBS

–9g

3

PREP TIME:

FAT –

1g

5 min.

PROTEIN

COOK TIME:

–1g

Ingredients 1

⁄4 cup brown sugar, packed 2 Tbsp chili powder 2 Tbsp paprika 1 Tbsp cumin ½ tsp cayenne pepper 1 Tbsp garlic powder 3 tsp mustard powder 2 tsp salt

5 min.

CALORIES

– 50

2 tsp black pepper RECOMMENDED MEAT:

turkey, chicken

Directions 1. Mix all of the spice ingredients in a bowl and rub onto turkey. Cover and place in the fridge for 6-24 hours. 2. Grill the turkey in a way you like.

SMOKED PAPRIKA BBQ CHICKEN RUB SERVINGS:

CARBS

1 cup

–8g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

COOK TIME:

–1g

5 min.

CALORIES

Ingredients 1 ¼ cups brown sugar 1 Tbsp black pepper, depending on heat preferences 2 ½ Tbsp chili powder 2 ½ Tbsp kosher salt 1 Tbsp cumin 1½ tsp smoked paprika 1½ tsp garlic powder RECOMMENDED MEAT:

– 32

chicken, turkey, duck

Directions 1. Add all of the ingredients to a medium bowl. Mix well using a wire whisk until combined. 2. After combining, transfer into an air-tight container.

SWEET BBQ CHICKEN RUB SERVINGS:

CARBS

1 cup

– 16 g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients ¼ cup light brown sugar 1 Tbsp smoked paprika 1 tsp ground cayenne pepper 1 tsp chili powder 1 Tbsp salt 1 tsp garlic powder 1 tsp onion powder ½ tsp ground black pepper

COOK TIME:

5 min.

CALORIES

– 66

RECOMMENDED MEAT:

chicken, turkey, duck

Directions 1. Add all of the ingredients to a bowl. Stir until well combined. The brown sugar should be fully broken up. 2. Store in an air-tight container. When ready to use, sprinkle and rub onto meat before grilling.

CAJUN BBQ CHICKEN RUB SERVINGS:

CARBS

–6g

2

PREP TIME:

FAT –

24 g

5 min.

PROTEIN

COOK TIME:

– 15 g

Ingredients 1 tsp garlic powder 1 tsp paprika ¾ tsp salt ½ tsp black pepper ½ tsp cayenne pepper ½ tsp dried oregano ½ tsp dried thyme ½ tsp onion powder

5 min.

CALORIES

– 296

¼ tsp crushed red pepper 2 Tbsp olive oil RECOMMENDED MEAT:

chicken, turkey

Directions 1. Combine all of the spices and mix well in a small bowl. 2. Put your meat onto a baking sheet and pat dry. Drizzle with olive oil and rub to coat evenly. 3. Sprinkle one half of the spice mixture over the meat, turn over, and sprinkle the second half of the spice mixture on the bottom side of each piece of meat, so they are evenly coated in seasoning. 4. Grill the way you like it.

HONEY GARLIC CHICKEN MARINADE SERVINGS:

CARBS

2

– 27 g

PREP TIME:

15 min.

FAT –

PROTEIN

1g

COOK TIME:

–1g

Ingredients 3 Tbsp soy sauce 1 Tbsp honey 1 Tbsp vegetable oil 1 tsp lime juice 1 tsp chopped garlic RECOMMENDED MEAT:

4 skinless, boneless chicken breast halves

15 min.

CALORIES

– 144

Directions 1. Whisk the honey, soy sauce, lime juice, vegetable oil, and garlic in a bowl. Put all of the meat into the mixture, and turn to coat. Cover, and leave for 30 minutes or more in the fridge. 2. Preheat your outdoor grill to a high heat. 3. Remove all of the marinade and oil your meat a little. Grill the breast halves for 6-8 minutes on each side. 4. Check if the meat is ready with a thermometer (it should be 165º).

BBQ CHICKEN MARINADE SERVINGS:

CARBS

1

–8g

PREP TIME:

FAT –

1g

10 min.

PROTEIN

COOK TIME:

–1g

Ingredients ½ cup brown sugar ½ cup balsamic vinegar ½ cup of soy sauce ¼ cup olive oil 2 Tbsp Worcestershire sauce 2 Tbsp sesame oil 4 cloves garlic, chopped ½ tsp ground black pepper

10 min.

CALORIES

– 135

RECOMMENDED MEAT:

4 skinless, boneless chicken breast halves

Directions 1. Mix the vinegar, brown sugar, olive oil, soy sauce, sesame oil, Worcestershire sauce, garlic, and pepper in a bowl. The sugar should be completely dissolved. Add the meat and coat it with the mixture. Cover and marinate in the fridge for at least 1 hour. 2. Preheat your outdoor grill to a high heat. 3. Discard all of the marinade, oil the meat, and grill the meat for 6-8 minutes on each side. 4. To make sure the meat is ready, check its inner temperature with a thermometer (it should be 165º).

BALSAMIC CHICKEN MARINADE SERVINGS:

CARBS

–2g

2

PREP TIME:

FAT –

13 g

10 min.

PROTEIN

COOK TIME:

– 10 g

Ingredients ⅓ - ½ cup extra virgin olive oil 3 Tbsp fresh lemon juice 3 Tbsp soy sauce 2 Tbsp balsamic vinegar ¼ cup brown sugar 1 Tbsp Worcestershire sauce 3 garlic cloves, minced 1½ tsp salt

40 min.

CALORIES

– 131

1 tsp pepper RECOMMENDED MEAT:

2 lbs. chicken breasts tenders, or thighs

Directions 1. Mix the lemon juice, oil, balsamic vinegar, soy sauce, Worcestershire sauce, brown sugar, garlic, salt, and pepper in a bowl. 2. Pierce the surface of the chicken breasts with a fork and place in a Ziploc bag. Then, pour the marinade over the meat. Leave for 4-5 hours in the fridge. 3. Preheat your grill to a medium heat. 4. Brush the halves with oil and grill for 5-6 minutes or longer on each side. Check its inner temperature with a thermometer (it should be 165º).

MUSTARD BBQ CHICKEN MARINADE SERVINGS:

CARBS

1

– 12 g

PREP TIME:

FAT –

7g

45 min.

PROTEIN

COOK TIME:

– 21 g

Ingredients ½ cup extra virgin olive oil ½ cup balsamic vinegar or other vinegar ¼ cup soy sauce ¼ cup Worcestershire sauce ⅛ cup lemon juice ¾ cup brown sugar 2 tsp dried rosemary 2 Tbsp Spicy Brown mustard

25 min.

CALORIES

– 115

2 tsp salt 1 tsp ground black pepper 2 tsp garlic powder RECOMMENDED MEAT:

6 chicken breasts, boneless and skinless

Directions 1. Mix all of the components except the chicken in a bowl. Remove half a cup of marinade and reserve to baste the chicken later. 2. Put the chicken in a Ziploc bag and pour over the marinade. Marinate for 4-24 hours. 3. Preheat your grill to medium-high heat and oil the grates. 4. Remove the meat from the marinade to drip off the excess liquid. 5. You can grill the chicken in your preferred way, basting it occasionally with the reserved marinade.

WHITE BBQ SAUCE SERVINGS:

CARBS

1¾ cup

–1g

FAT –

PREP TIME:

35 g

5 min.

PROTEIN

–3g

Ingredients ½ cup mayonnaise ¼ cup cider vinegar 2 Tbsp horseradish, drained 1 Tbsp lemon juice ¾ tsp sugar ¼ tsp cayenne (ground red) pepper ¾ tsp salt ½ tsp black pepper

COOK TIME:

30 min.

CALORIES

– 315

RECOMMENDED MEAT:

4 lb. assorted chicken parts (thighs, drumsticks, wings)

Directions 1. Whisk all of the components in a bowl until smooth. 2. Transfer ¾ cup of sauce into another bowl. Generously brush your meat with the sauce and turn to coat. 3. Grill for 5 minutes or more until the meat is ready. Brush and turn the chicken twice while grilling. 4. Check if it is cooked through with a thermometer (it should be 160165°F). 5. Serve with the rest of the sauce.

MUSTARD BBQ SAUCE SERVINGS:

CARBS

– 21 g

2

PREP TIME:

FAT –

1g

2 h.

PROTEIN

COOK TIME:

–2g

2 h.

CALORIES

Ingredients 2 Tbsp extra-virgin olive oil, + more for the grill ¼ cup apple cider vinegar ¼ cup light brown sugar 2 Tbsp honey 2 tsp Worcestershire sauce 1 tsp garlic powder 1 tsp paprika ¼ tsp cayenne pepper

– 87

½ cup + 2 Tbsp country-style mustard 2 Tbsp + 2 tsp kosher salt, divided, + more RECOMMENDED MEAT:

5–6 lb. skin-on, bone-in chicken breasts and/or whole legs

Directions 1. Mix the vinegar, Worcestershire sauce, brown sugar, garlic powder, honey, paprika, cayenne, and ½ cup of mustard in a bowl and set aside. 2. Prepare the grill for 2-zone heat. Clean the grate. Season the chicken with salt on all sides, lightly oil it. Grill the meat over direct heat for 5-8 minutes (skin side down), turning halfway through to lightly char it. Transfer the meat onto the cooler part, cover with the lid, and grill for 15–20 minutes, turning it and keeping it covered until the inner temperature of the meat is 140°F. 3. Uncover and baste the chicken well with the mustard sauce using a brush. Grill for 6 more minutes, turning the meat every 2 minutes and basting the other side. When the inner temperature is 160ºF, the meat is ready. 4. Let it rest for 10 minutes before slicing and serve.

ALABAMA STYLE WHITE BBQ SAUCE SERVINGS:

CARBS

–1g

12

PREP TIME:

FAT –

14 g

5 min.

PROTEIN

COOK TIME:

–1g

Ingredients 1 cup mayonnaise ⅓ cup apple cider vinegar 1 Tbsp water 1 tsp Worcestershire sauce ½ tsp kosher salt ½ tsp garlic powder 1 tsp fresh ground pepper ½ tsp onion powder

5 min.

CALORIES

– 130

⅛ tsp cayenne RECOMMENDED MEAT:

chicken, turkey, duck

Directions 1. Mix all of the components in a bowl until combined well. Cover and put in the fridge for 2-3 hours to get a deeper taste. 2. Divide the sauce between serving sauce cups and serve with grilled chicken, turkey, or duck.

RED WINE BBQ SAUCE SERVINGS:

CARBS

– 17 g

2

PREP TIME:

FAT –

2g

30 min.

PROTEIN

COOK TIME:

–2g

1 h.

CALORIES

Ingredients 2 Tbsp extra-virgin olive oil, + more for brushing 2 shallots, minced 2 garlic cloves, minced 1 cup ketchup 1 cup Pinot Noir 2 Tbsp packed light brown sugar 1 chipotle chili in adobo sauce, seeded and minced 1 Tbsp Dijon mustard

– 145

Kosher salt, to taste Pepper, to taste RECOMMENDED MEAT:

12 mixed chicken drumsticks and thighs

Directions 1. Add 2 Tbsp oil to a saucepan and heat. Add the shallots and garlic, then cook for 3-5 minutes over a moderate heat, stirring. Add in the wine, ketchup, sugar, mustard, and chipotle. Let it boil then simmer on low heat for 15 minutes, stirring occasionally, until thickened. Let the sauce cool slightly, then puree in a blender until smooth. Season with salt and pepper. 2. Preheat your grill. Put the chicken on the grill over a medium heat skin side down. Cover the grill and cook 15 minutes. Turn the chicken and brush with the red wine sauce. Cover the grill and cook for 20-40 minutes, brushing with the sauce occasionally, until the inner temperature is 165°F. 3. Let the meat rest for 10 minutes before serving and serve with the rest of the sauce.

YELLOW MUSTARD BBQ SAUCE SERVINGS:

CARBS

1

–6g

PREP TIME:

FAT –

24 g

30 min.

PROTEIN

COOK TIME:

– 15 g

Ingredients 1 cup prepared yellow mustard ¼ cup packed dark brown sugar 2 Tbsp apple cider vinegar 1 Tbsp ketchup 1 tsp Worcestershire sauce ½ tsp garlic powder ½ tsp bottled hot sauce, + more to taste RECOMMENDED MEAT:

25 min.

CALORIES

–302

Chicken

Directions 1. Mix all of the ingredients except the meat in a saucepan and set on a back burner over a medium-high heat. Cook for 2 minutes, stirring constantly. 2. Turn the heat to medium-low, and cook for 5-7 minutes until the sauce has thickened more. When done, the sauce will be thick enough that a spoon leaves trails through it when you stir. Let it cool. 3. When it chilled, reserve ¾ cup into a small bowl for brushing the meat. 4. Season the chicken to taste and brush with the sauce before putting it on the grill, then cook the way you like it, brushing your chicken with sauce once more during the cooking. 5. Let it rest for 10 minutes before serving and serve with the remaining sauce.

BUFFALO BBQ SAUCE SERVINGS:

CARBS

2

–3g

PREP TIME:

FAT –

2g

5 min.

PROTEIN

COOK TIME:

–4g

CALORIES

Ingredients 6 Tbsp unsalted butter 1 clove garlic, minced ¼ cup + 2 Tbsp bottled cayenne pepper sauce ¼ tsp kosher salt ½ tsp onion powder ½ tsp chili powder ¾ tsp sugar RECOMMENDED MEAT:

25 min.

– 150

Chicken wings

Directions 1. Mix the butter and garlic in a saucepan and melt the butter on a low heat. Turn off and add in the hot sauce, onion powder, salt, chili powder, and sugar. Set aside. 2. Dip the grilled wings in the sauce and serve or serve the wings plain with the sauce on the side.

MANGO BBQ SAUCE SERVINGS:

CARBS

2

– 11 g

PREP TIME:

10 min.

COOK TIME:

FAT –

PROTEIN

–1g

2g

CALORIES

Ingredients 14 oz. mango fruit pulp, thawed 1 cup barbeque sauce 2 Tbsp + 1 tsp chili powder, divided 2 tsp all-purpose seasoning + pepper, divided ¾ tsp ground cumin, divided Black pepper, to taste RECOMMENDED MEAT:

30 min.

– 60

3 boneless, skinless chicken breast halves

Directions 1. Mix the fruit pulp, barbeque sauce, 1 tsp chili powder, ½ tsp allpurpose seasoning, ½ tsp ground cumin and the pepper in a saucepan and bring to the boil over a medium-high heat, stirring. Switch to low and simmer for 10 minutes, stirring occasionally. Let it cool and set aside. Reserve 1 cup for brushing the meat. 2. Mix 2 Tbsp chili powder, 1½ tsp all-purpose seasoning, pepper, and ¼ tsp cumin in a bowl. Sprinkle the spice mixture over the breast halves. 3. Preheat your grill to a medium-high heat. Oil the chicken (if needed) and grill for 3 minutes on each side, until they are a light goldenbrown color. Brush the tops with sauce. Cook for 5 more minutes, flipping occasionally and brushing with sauce, until the inner temperature is 165ºF. 4. Let it rest for 5 minutes, then transfer to a plate and brush with sauce. Serve with the remaining sauce.

POULTRY GARLIC BUTTER SERVINGS:

CARBS

1

–8g

PREP TIME:

FAT –

20 min. + 12 h.

35 g

PROTEIN

– 10 g

Ingredients 1

⁄4 cup butter 2 large garlic cloves, minced 1 ⁄4 tsp black pepper 1 tsp lemon juice ¼ cup parsley, finely chopped RECOMMENDED MEAT:

COOK TIME:

40 min.

CALORIES

– 391

Chicken, turkey, duck

Directions 1. Mash the butter, pepper, garlic, and lemon juice in a small bowl until it has a uniform texture and is slightly coarse. DO NOT over mix to a fully smooth texture because it will take more time to firm up. 2. Transfer the butter on a piece of plastic wrap and then form it into a log, using plastic to form a casing. Place in freezer to firm up for 30 minutes – 1 hour before serving the meat. 3. Right before serving, remove the plastic wrap and slice it into the number of pieces you need.

APPLE-BUTTER BARBECUED WHOLE CHICKEN SERVINGS:

CARBS

– 42 g

2

PREP TIME:

FAT –

1g

15 min.

PROTEIN

COOK TIME:

–1g

1 h.

CALORIES

Ingredients 1 tsp salt ¾ tsp garlic powder ¼ tsp pepper ⅛ tsp cayenne pepper 1 can (11½ ounces) unsweetened apple juice ½ cup apple butter ¼ cup barbecue sauce

– 171

RECOMMENDED MEAT:

1 roasting chicken (6 to 7 pounds)

Directions 1. Mix the garlic powder, salt, pepper, and cayenne pepper in a bowl, then sprinkle over the chicken. 2. Using a drip pan, prepare the grill for indirect heat. Pour half of the apple juice into another bowl and set aside. Make a few additional holes in the top of the can with a can opener. Holding your chicken with the legs down, put the chicken over the can to fill the body cavity. Put the chicken on the grill rack over the drip pan. 3. Grill, covered, for 1 hour 30 minutes – 2 hours over an indirect medium heat until the inner temperature is 180°F. Mix the barbecue sauce and apple butter, then baste chicken occasionally during the last 30 minutes. 4. Remove from the grill, cover, and let it stand for 10 minutes. Remove the chicken from the can before carving.

MEAT SWEET AND SPICY BBQ MEAT RUB SERVINGS:

CARBS

1 cup

–1g

PREP TIME:

FAT –

1g

10 min.

PROTEIN

–1g

Ingredients ¼ cup of sea salt ¼ cup turbinado sugar ¼ cup garlic powder ¼ cup onion powder ¼ cup Hungarian paprika 3 Tbsp black pepper

COOK TIME:

10 min.

CALORIES

–2

2 Tbsp brown sugar 2 Tbsp cumin 1 Tbsp chili powder 1 Tbsp chipotle chili powder 1 Tbsp ground mustard 1 tsp cayenne pepper RECOMMENDED MEAT:

beef, pork, lamb

Directions 1. Mix all of the spices in a bowl until well-combined. Transfer the spice mix into an air-tight container. 2. Rub it onto your meat 30 minutes before grilling or smoking.

TEXAS-STYLE DRY RUB SERVINGS:

CARBS

1 cup

–4g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients 5 Tbsp paprika 3 Tbsp kosher salt 2 Tbsp garlic powder 2 Tbsp onion powder 1 Tbsp black pepper 1 Tbsp dried parsley 2 tsp cayenne pepper 2 tsp ground cumin

COOK TIME:

5 min.

CALORIES

– 21

1 tsp ground coriander 1 tsp dried oregano ¼ tsp hot chili powder ½ cup brown sugar RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Mix the paprika, onion powder, garlic powder, black pepper, cayenne pepper, salt, dried parsley, cumin, oregano, coriander, hot chili powder, and brown sugar in a bowl until combined. 2. Sprinkle the rub onto the patted meat. Rub it until the entire surface is covered. Turn it and repeat it for each side. 3. Cook the meat according to your recipe.

CARIBBEAN BBQ MEAT RUB SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients 1 Tbsp onion flakes 1 Tbsp onion powder 2 tsp brown sugar 2 tsp dried thyme ground 2 tsp coarse salt 2 tsp dried chives 1 tsp black pepper 1 tsp cayenne pepper

COOK TIME:

5 min.

CALORIES

–9

½ tsp nutmeg ½ tsp ground cinnamon RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Combine and mix all of the ingredients well. Transfer into an airtight jar for further use. 2. Cover the meat with the spice mix and rub well into the outside of the meat 30 minutes before grilling or smoking.

SWEET BBQ RUB SERVINGS:

CARBS

1 cup

–3g

PREP TIME:

FAT –

0g

5 min.

PROTEIN

–1g

Ingredients 1 cup black pepper ½ cup kosher salt 2 Tbsp cumin 2 Tbsp sweet paprika 2 Tbsp ground garlic 2 Tbsp ground onion RECOMMENDED MEAT:

COOK TIME:

5 min.

CALORIES

– 15

Beef, pork, lamb

Directions 1. Add all of the spices to a mason jar, cover the jar with a lid and shake until well-combined. 2. When ready to use, rub onto your meat 30 minutes before grilling or smoking.

SAGE BBQ RUB SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients 1 Tbsp salt 1 tsp garlic 1 tsp ground sage 1 tsp paprika ½ tsp black pepper 1½ tsp onion powder RECOMMENDED MEAT:

COOK TIME:

5 min.

CALORIES

–8

Beef, pork, lamb

Directions 1. Mix all of the ingredients in a bowl and use for beef, pork, or lamb meat. 2. Rub the spice mix onto your meat right before grilling or leave for 30 minutes to get more flavor.

SMOKED PAPRIKA BBQ RUB SERVINGS:

CARBS

1 cup

–1g

PREP TIME:

FAT –

2g

5 min.

PROTEIN

–5g

Ingredients 3 Tbsp paprika 2 Tbsp smoked paprika 2 Tbsp chili powder 3 Tbsp kosher salt 1 Tbsp powdered ginger 1 Tbsp chipotle powder 6 Tbsp brown sugar 1 Tbsp black pepper

COOK TIME:

5 min.

CALORIES

–7

1 Tbsp ground nutmeg 2 Tbsp dry mustard powder 1 Tbsp ground oregano 1 Tbsp ground thyme 2 Tbsp garlic powder 1 Tbsp ground coriander 3 Tbsp onion powder 1 tsp ground cumin 1 tsp cinnamon RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Mix all of the ingredients and pulse in the food processor to break any brown sugar lumps. 2. Transfer into an air-tight jar and store with other spices. 3. When ready to use, rub the spice mix thoroughly into your meat before grilling.

BBQ BEEF RUB SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

0g

15 min.

PROTEIN

–1g

Ingredients 2½ Tbsp dark brown sugar 2 Tbsp paprika 2 tsp mustard powder 2 tsp onion powder 2 tsp garlic powder 1½ tsp dried basil 1 tsp ground bay leaves ¾ tsp ground coriander seed

COOK TIME:

15 min.

CALORIES

– 11

¾ tsp ground savory ¾ tsp dried thyme ¾ tsp ground black pepper ¾ tsp ground white pepper ⅛ tsp ground cumin 1 tsp salt to taste RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. In a small bowl, mix brown sugar, bay leaves, onion powder, mustard powder, garlic powder, basil, coriander, thyme, savory, white pepper, black pepper, paprika, cumin, and salt. 2. Transfer into an air-tight jar and store at room temperature until ready to use. 3. When it’s barbecue time, rub the spice into the meat before grilling.

BEEF BRINE SERVINGS:

CARBS

– 16 g

1

PREP TIME:

FAT –

14 g

5 min.

PROTEIN

COOK TIME:

– 68 g

Ingredients 2 quarts water (preferably distilled/filtered) ½ cup of coconut sugar 1 cup kosher salt 1 Tbsp mixed peppercorns 1 tsp juniper berries 1 tsp whole cloves 1 cinnamon stick 1 tsp whole allspice

1 h.

CALORIES

– 482

3 dried bay leaves 1 Tbsp beetroot powder RECOMMENDED MEAT:

3-4 lb. flat cut beef brisket

Directions 1. Add all of the ingredients in a large pot, except the meat and beetroot powder, and bring to a boil. When the salt and sugar have completely dissolved, turn off the heat. Let the mixture cool completely. 2. Then, add the beetroot powder and brisket to a 2-gallon plastic bag and place this bag into a large container that fits your fridge (it should catch any accidental drips). 3. Pour the brine into a plastic bag and seal it. Lay the plastic bag flat inside of the container and put it in the fridge for 5-6 days. 4. Every day carefully turn the plastic bag upside down to mix the brine and check if the beef is submerged. 5. When ready to cook, discard all of the brine with spices and rinse your corned beef thoroughly.

BALSAMIC BEEF MARINADE SERVINGS:

CARBS

–6g

1

PREP TIME:

FAT –

37 g

5 min.

PROTEIN

COOK TIME:

– 47 g

Ingredients ¼ cup balsamic vinegar ¼ cup Worcestershire sauce ¼ cup soy sauce ¼ cup olive oil 1 Tbsp Dijon mustard 2 tsp honey 3 garlic cloves, minced 1 tsp freshly ground black pepper

1 min.

CALORIES

– 350

1 tsp dried rosemary RECOMMENDED MEAT:

4 (8 oz) steaks

Directions 1. In a mixing bowl combine the Worcestershire sauce, vinegar, olive oil, soy sauce, mustard, honey, garlic, pepper, and rosemary, and mix well. 2. Put the steak inside a gallon size Ziploc bag. Pour the marinade over the meat, seal the bag while pressing out the excess air. Put in the fridge for 30 minutes – 8 hours. 3. Then, remove the steak from the marinade and grill according to your recipe. 4. Rest for 5 minutes before slicing and then serve.

SMOKY BBQ MARINADE SERVINGS:

CARBS

1

– 24 g

PREP TIME:

FAT –

1g

10 min.

PROTEIN

COOK TIME:

–1g

Ingredients 2 garlic cloves, finely chopped 1 Tbsp smoked paprika 2 Tbsp brown sugar ¼ cup golden syrup 1 Tbsp white wine vinegar 1 Tbsp olive oil 2 Tbsp BBQ sauce RECOMMENDED MEAT:

5 min.

CALORIES

– 103

Beef, pork, lamb

Directions 1. Mix the paprika, garlic, sugar, vinegar, syrup, oil, and barbecue sauce in a bowl. 2. Put your meat into a Ziploc bag and pour the marinade over the meat. Seal the bag and leave in the fridge for 1-2 hours. 3. Discard the marinade and grill the meat in a way you like.

BEEF KABOB MARINADE SERVINGS:

CARBS

– 21 g

2

PREP TIME:

FAT –

3g

10 min.

PROTEIN

– 29 g

Ingredients ¼ cup Worcestershire sauce ¼ cup soy sauce ¼ cup olive oil 1 Tbsp Dijon mustard 1 Tbsp minced garlic 1 Tbsp brown sugar 2 Tbsp lemon juice 1 tsp dried basil

COOK TIME:

1 h.

CALORIES

– 374

1 tsp dried parsley 1 tsp black pepper RECOMMENDED MEAT:

1½ pounds sirloin steak, cut into 1-inch cubes

Directions 1. Mix the soy sauce, Worcestershire sauce, garlic, oil, mustard, sugar, basil, lemon juice, parsley, and pepper in a bowl until wellcombined. 2. Put the meat cubes into a plastic Ziploc bag and pour the marinade all over it, then seal and squish. Put in the fridge for 1-6 hours. 3. Then, you can grill your meat according to your favorite beef kebob recipe.

PORK CHOP MARINADE SERVINGS:

CARBS

– 13 g

8

PREP TIME 5

FAT –

7g

min.

PROTEIN

–1g

Ingredients ½ cup olive oil ¼ cup lemon juice freshly squeezed 1 Tbsp garlic minced ¼ cup balsamic vinegar ¼ cup soy sauce ¼ cup Worcestershire sauce ⅓ cup brown sugar 2 tsp dried Italian seasoning

COOK TIME:

1 h.

CALORIES

– 128

1 Tbsp Dijon mustard 2 tsp kosher salt 1 tsp black pepper RECOMMENDED MEAT:

2-3 pounds pork chops

Directions 1. Put all components for the marinade in a large bowl and whisk to mix well. 2. Place pork chops in a Ziploc bag and pour the marinade over it. Seal and squash. Leave in the fridge for 1-12 hours, depending on how much time you have. 3. Then, cook the meat with the cooking method of your choice.

GREEK LAMB MARINADE SERVINGS:

CARBS

–8g

2

PREP TIME:

FAT –

7g

10 min.

PROTEIN

COOK TIME:

–1g

4 h.

CALORIES

Ingredients 2 lemons, juiced ¼ cup olive oil 3 cloves garlic, minced 2 Tbsp fresh oregano leaves, finely chopped 1 tsp fresh thyme, roughly chopped 1 whole bay leaf 1 tsp sea salt ¼ tsp coarse ground black pepper

– 92

RECOMMENDED MEAT:

Lamb

Directions 1. Squeeze the lemon juice into a small bowl. Whisk in the olive oil by drizzling it slowly. Add the rest of the ingredients and leave to stand for 10 minutes. 2. Use this marinade on any cut of lamb. Small cuts need about 4-5 hours while larger cuts need a double portion of the marinade and 824 hours to marinate. Grill as you wish.

BBQ MARINADE SERVINGS:

CARBS

4-6

– 17 g

PREP TIME:

FAT –

2g

20 min.

PROTEIN

COOK TIME:

–2g

2 h.

CALORIES

– 83

Ingredients 1 tsp cumin seeds 2 Tbsp fennel seeds 5 cloves, finely chopped Sea salt, to taste Ground black pepper, to taste 1 bunch thyme leaves, chopped 1 bunch rosemary leaves, chopped, a few sprigs reserved 1 orange, zested and juiced

4 tsp sweet smoked paprika 1 garlic, broken into cloves and peeled 6 Tbsp balsamic vinegar ½ cup tomato ketchup 8 Tbsp olive oil 10 bay leaves RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Preheat the oven to 350ºF and light the barbecue about 40 minutes later. 2. Make the marinade: add the cloves, cumin and fennel seeds, salt, and pepper, then grind with a pestle. Add the rest of the ingredients and mix well. 3. Rub your meat all over with the marinade. Place it in a roasting pan, top with the leftover marinade, and loosely cover with foil. Bake for 1 hour 30 minutes for pork ribs and lamb, for 1 hour for pink lamb. 4. Prepare a medium-hot barbecue. Place the lamb on the bars and sear each side well. Using rosemary sprigs, baste your meat with the juices from the bottom of the pan. Cook, turning and brushing it until you get a crust. Transfer onto a plate and let it rest for 5-10 minutes. 5. You can serve it with the marinade juices from the pan.

CUMIN, HONEY, AND MINT LAMB MARINADE SERVINGS:

CARBS

–4g

1

PREP TIME:

FAT –

12 g

15 min.

PROTEIN

– 22 g

Ingredients ¼ cup chopped fresh mint 1 Tbsp balsamic vinegar 2 tsp ground cumin 1 tsp dry mustard 2 tsp honey ½ tsp salt ½ tsp ground black pepper

COOK TIME:

4 h.

CALORIES

– 223

RECOMMENDED MEAT:

8 lamb loin chops, 1-inch thick, trimmed

Directions 1. Mix all of the marinade ingredients in a small bowl and stir well. In a single layer, place lamb in a shallow dish, then rub it with the mixture evenly on both sides. Cover and leave for 4 hours in the fridge. 2. Prepare the grill. Then, place the oiled lamb on a rack. Grill for 4 minutes, turn and grill for 4 more minutes. Use a thermometer to check if it has reached the correct temperature.

LAMB MINT MARINADE SERVINGS:

CARBS

–1g

8

PREP TIME:

FAT –

7g

15 min.

PROTEIN

–4g

Ingredients 2 Tbsp olive oil Juice and zest of one lemon 1 tsp salt ½ tsp pepper 1 tsp oregano ½ tsp cinnamon 1 clove garlic 2 Tbsp mint, 10-12 leaves

COOK TIME:

2 h.

CALORIES

– 74

½ cup onion, about ¼ of an onion RECOMMENDED MEAT:

8 1" cut Aussie lamb chops

Directions 1. Mix all of the components in a food processor except the chops. Spread the mixture evenly over all the sides of the lamb chops and leave in the fridge overnight to marinate. 2. Grill over a medium-high heat for 3-4 minutes on each side or following your recipe.

SATAY SAUCE SERVINGS:

CARBS

1 cup

–4g

PREP TIME:

FAT –

43 g

10 min.

PROTEIN

COOK TIME:

– 33 g

15 min.

CALORIES

Ingredients 2 tsp brown sugar 1 lime, juiced 3 Tbsp light soy sauce 1 garlic clove, crushed 5cm piece fresh ginger, peeled and finely grated 1 red chili, seeded and finely chopped 160 ml of light coconut milk 2½ Tbsp crunchy peanut butter

– 509

Handful of fresh coriander, to serve RECOMMENDED MEAT:

12 lamb chops

Directions 1. Add the garlic, ginger, chili, and brown sugar to a preheated frying pan. Cook for 3-4 minutes over a low-medium heat, stirring, to dissolve the sugar and sizzle the mixture. Add the coconut milk and peanut butter, turn heat up a little and simmer for 3-4 minutes. Stir in the lime juice and soy sauce. Cover with the sauce and let it cool to just warm. 2. Serve the grilled lamb with the warm satay sauce.

SWEET MINT SAUCE SERVINGS:

CARBS

2

–3g

PREP TIME:

20 min.

FAT –

PROTEIN

0g

COOK TIME:

–1g

Ingredients 2 Tbsp brown sugar Juice and zest 1 lemon 125 ml olive oil 8 Tbsp balsamic vinegar 2 garlic cloves, crushed 4 Tbsp chopped mint RECOMMENDED MEAT:

20 min.

CALORIES

– 21

Lamb

Directions 1. Mix the sugar, lemon juice, zest, oil, and balsamic in a bowl. Mix in the sugar until dissolved. Add the garlic and mint, then stir well. Reserve half of the mixture for the dressing. 2. Pour the marinade on top of the lamb and turn to coat. Cover, using cling film, and leave overnight in the fridge. 3. Remove the lamb from the fridge and remove the excess marinade into the tray. 4. Grill your meat according to your preference or recipe. 5. Let it rest before serving for 5-10 minutes then serve by pouring the reserved marinade over the lamb.

SMOKY BBQ SAUCE SERVINGS:

2 cups

PREP TIME:

10 min.

CARBS

– 13 g

FAT –

PROTEIN

1g

COOK TIME:

–1g

Ingredients 4 Tbsp butter ½ grated onion 1 15-ounce can crushed tomatoes ½ cup cider vinegar 2 Tbsp brown sugar ¼ cup molasses 1-4 chipotle chilis in adobo, finely chopped 1 tsp liquid smoke

1 h. 10 min.

CALORIES

– 70

1 Tbsp finely chopped fresh sage Salt to taste RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Heat and melt the butter in a heavy pot over a medium-high heat and add the onion. Sprinkle with a pinch of salt and sauté for 4-5 minutes. 2. Add the chopped chipotle to the onions, then add the vinegar, tomatoes, sugar, molasses, liquid smoke, and sage. Stir and simmer for 5 minutes. Taste and adjust salt if needed. 3. Simmer the barbeque sauce for 1 hour uncovered. 4. Serve with beef, pork, or lamb grilled in the way you prefer.

BRISKET BBQ SAUCE SERVINGS:

CARBS

4 cups

– 17 g

PREP TIME:

FAT –

1g

20 min.

PROTEIN

–2g

Ingredients ½ cup onions, finely chopped 2 cloves garlic, minced 2 Tbsp unsalted butter 1 cup tomato sauce 1 cup ketchup 1 cup vinegar ¾ cup brown sugar ½ cup honey

COOK TIME:

40 min.

CALORIES

– 91

⅓ cup chili sauce 3 Tbsp Worcestershire sauce 3 Tbsp maple syrup 3 Tbsp lemon juice 1 Tbsp paprika 1 Tbsp dry mustard 1 Tbsp chili powder 2 tsp black pepper 1 tsp garlic powder 1 tsp allspice RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Melt the butter in a saucepan. Then, add the onions and garlic. Cook for 3-4 minutes. Add the rest of the ingredients and stir well. Let it boil over a medium-high heat. Then, turn to low and start simmering for 15 minutes or more until you get the desired thickness. 2. When it’s ready, turn off the heat and let it cool for 10 minutes. 3. Serve with beef, pork, or lamb grilled in the way you prefer. You c use the sauce to baste your meat at the end of grilling it.

MAPLE BBQ GLAZE SERVINGS:

CARBS

–5g

4

PREP TIME:

FAT –

18 g

15 min.

PROTEIN

– 18 g

Ingredients ½ cup brown sugar ½ tsp cinnamon 2 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1 tsp salt ½ tsp cayenne pepper ⅓ cup maple syrup

COOK TIME:

2 h.

CALORIES

– 307

RECOMMENDED MEAT:

2 racks pork back ribs

Directions 1. Mix the brown sugar, paprika, cinnamon, garlic and onion powder, salt, and cayenne pepper in a bowl to make a rub. 2. Pull any membrane off the back of the pork ribs. Rub each side of the ribs with the spice mixture. 3. Heat one side of the grill and leave the other side without a flame. Preheat the grill to 300ºF. Put a drip pan under the grates. 4. Place your ribs away from flames, in a ribs rack and cover with the lid. Cook for 1 hour 30 minutes – 2 hours or more until the ribs are done. Check occasionally for flare-ups and check the inner temperature. 5. When it’s ready, remove from the ribs rack and place it on the grill grates, meat side up. 6. Brush with maple syrup and cook for 5-10 more minutes.

PEACH BBQ SAUCE SERVINGS:

CARBS

1 cup

– 10 g

PREP TIME:

FAT –

2g

15 min.

PROTEIN

COOK TIME:

–1g

45 min.

CALORIES

Ingredients 1 Tbsp canola oil 1 cup Vidalia onion finely chopped 2 cloves garlic minced 2 large peaches, peeled and cut into ½ inch cubes 2 cups ketchup ½ cup firmly packed brown sugar 1 cup peach preserves 3 Tbsp apple cider vinegar

– 50

1 tsp ground ginger 1½ tsp ground black pepper 1 tsp kosher salt 1 Tbsp honey 2 Tbsp butter cut into small cubes RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Preheat the oil over a medium heat in a saucepan. Add the onion and cook for 5 minutes, stirring. Add the garlic and cook for 2 more minutes. Then, stir in the peaches and cook for 5 minutes. 2. Stir in the ketchup, peach preserves, brown sugar, vinegar, and ginger. Simmer on a low heat for 30 minutes until it thickens. 3. Puree until smooth in a blender. Put the sauce back into the saucepan. 4. Stir in the salt, pepper, and honey. Add the butter and stir until melted. Let it cool before serving.

WHISKEY BBQ SAUCE SERVINGS:

CARBS

4

– 12 g

PREP TIME:

15 min.

COOK TIME:

FAT –

PROTEIN

–1g

1g

Ingredients ¾ cup whiskey 4 cloves garlic minced ½ onion minced ½ tsp fresh ground pepper ½ tsp salt 2 cups ketchup ¼ cup tomato paste ⅓ cup vinegar

30 min.

CALORIES

– 50

2 Tbsp liquid smoke ¼ cup Worcestershire sauce ½ cup brown sugar packed 1 tsp hot sauce RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Add the onion, garlic, and whiskey to a skillet over a medium heat. Simmer for 10 minutes, then stir in the black pepper, ketchup, salt, vinegar, tomato paste, Worcestershire, brown sugar, hot sauce, and liquid smoke. 2. Bring to a boil and reduce the heat to medium-low. Simmer for 20 minutes. 3. For a smoother sauce, you can strain it to remove the onion and garlic. 4. Transfer the sauce into jars and let it cool. Put jars in the fridge overnight to let the flavors develop.

MINT ORANGE SAUCE SERVINGS:

CARBS

5

PREP TIME:

– 12 g

FAT –

10 min.

30 g

COOK TIME:

PROTEIN

– 27 g

Ingredients ¼ cup orange marmalade 1 pinch hot chili flakes ½ Tbsp rice vinegar 1 Tbsp chopped fresh mint RECOMMENDED MEAT:

Beef, pork, lamb

4 h. 15 min.

CALORIES

– 438

Directions 1. Add the marmalade, mint, chili flakes, and vinegar to a bowl. Mix until well-combined. 2. Brush the sauce over the grilled meat and serve.

BBQ BUTTER SERVINGS:

CARBS

– 21 g

1

PREP TIME:

FAT –

5g

5 min.

PROTEIN

COOK TIME:

–3g

2 h.

CALORIES

– 80

Ingredients 1½ Tbsp BBQ spice rub 1 stick (4 oz) salted butter, softened to room temperature RECOMMENDED MEAT:

Beef, pork, lamb

Directions

1. Mix the spice rub with butter in a small bowl until completely combined. 2. Transfer the butter to a piece of parchment paper and shape it into a log. Roll the paper around the butter and twist its edges closed. 3. Chill for 2 hours in the freezer before using it.

KOREAN BBQ BUTTER SERVINGS:

CARBS

2 cups

– 19 g

PREP TIME:

FAT –

7g

10 min.

PROTEIN

COOK TIME: 20 min.

–3g

Ingredients 6 Tbsp soy sauce 2 Tbsp granulated sugar 1 Tbsp light brown sugar 1 Tbsp sesame oil 1 tsp Korean chili flakes (gochutgaru) 3 garlic cloves, minced 2 scallions, trimmed and finely chopped One 1-inch piece ginger, peeled and minced

CALORIES

– 90

1 pound butter, softened RECOMMENDED MEAT:

Beef, pork, lamb

Directions 1. Mix the sugars, soy sauce, and sesame oil in a saucepan. Bring to a boil and cook for 5 minutes to thicken. Then cool to room temperature. 2. Add the chili flakes, garlic, scallions, and ginger to a food processor and pulse to finely chop them. Add the butter and pulse to combine. While pulsing, stream in the soy sauce to form a smooth compound butter. 3. Using plastic wrap, roll the butter into a 1½-inch-thick log and chill until firm. Serve with hot grilled beef, pork, or lamb.

MINT OIL SERVINGS:

CARBS

–2g

1

PREP TIME:

FAT –

42 g

5 min.

PROTEIN

COOK TIME:

– 28 g

CALORIES

Ingredients 2 Tbsp olive oil, divided 2 tsp chopped fresh rosemary 1 pinch salt and ground black pepper to taste FOR THE MINT OIL:

¼ cup mint leaves, chopped 3 Tbsp extra-virgin olive oil 1 Tbsp lemon juice

2 h.

– 508

RECOMMENDED MEAT:

½ 8 lamb chops

Directions 1. Brush the chops with 1 Tbsp oil and season with and salt, pepper, and rosemary. Put in the fridge for 2 hours. 2. Mix the mint, lemon juice, olive oil, and lemon zest in a blender, then blend until smooth. 3. Grill the marinated lamb chops until the inner temperature of the meat is 145ºF. 4. Let it rest for 5 minutes, then transfer to a serving plate and drizzle the mint oil over the lamb chops.

STEAK BUTTER SERVINGS:

CARBS

– 20 g

4

PREP TIME:

FAT –

82 g

5 min.

PROTEIN

COOK TIME:

– 124 g

Ingredients 4 Tbsp butter, softened 1 Tbsp chopped fresh parsley 1 Tbsp fresh lemon juice 1 ⁄4 tsp garlic powder RECOMMENDED MEAT:

Beef, pork, lamb

50 min.

CALORIES

– 1398

Directions 1. Mix the butter, parsley, lemon juice, and garlic powder in a bowl until well combined. 2. Place the mixture in plastic wrap and roll to form a log. Chill in the fridge or freezer until firm. 3. Serve your grilled beef, pork, or lamb with slices of chilled garlic butter.

SEAFOOD SWEET AND SPICY SEAFOOD RUB SERVINGS:

CARBS

6

– 12 g

PREP TIME:

10 min.

COOK TIME:

FAT –

PROTEIN

–2g

1g

10 min.

CALORIES

– 57

Ingredients 2 Tbsp packed light brown sugar 1 Tbsp chili powder 1 tsp ground cumin ⅛ tsp salt ⅛ tsp freshly ground black pepper 6 (6-ounce) salmon fillets, skin, and any pin bones removed

1 Tbsp olive oil RECOMMENDED SEAFOOD:

Salmon, shrimp, swordfish, mahi-mahi

Directions 1. Mix the cumin, chili powder, brown sugar, salt, and pepper in a bowl 2. You can use this time to barbeque the recommended fish and seafood. 3. Brush the seafood with olive oil, then rub with the spice mixture.

CAJUN BBQ FISH RUB SERVINGS:

CARBS

1 cup

–4g

PREP TIME:

FAT –

3g

15 min.

PROTEIN

–1g

Ingredients 1 Tbsp paprika powder 1 tsp garlic powder 1 tsp onion powder 1 tsp thyme powder 1 tsp cayenne pepper powder 1 tsp salt 1 tsp freshly ground black pepper 2 Tbsp melted butter

COOK TIME:

35 min.

CALORIES

– 32

RECOMMENDED SEAFOOD:

Shrimp, salmon, swordfish, mahi-mahi

Directions 1. Add all of the seasoning ingredients to a bowl and mix until wellcombined. 2. Rub the spice mixture into the seafood and grill according to your recipe.

BBQ SALMON RUB SERVINGS:

CARBS

–4g

1

PREP TIME:

FAT –

1g

5 min.

PROTEIN

COOK TIME:

–1g

Ingredients 1 Tbsp Cumin 2 Tbsp Paprika ¼ cup Chili Powder 1 tsp salt 1 tsp pepper 1 Tbsp garlic powder RECOMMENDED SEAFOOD:

5 min.

CALORIES

– 45

Salmon

Directions 1. Mix all of the ingredients in an air-tight jar, cover with the lid and shake until well-combined 2. When ready to use, rub the spice mix into your salmon before grilling.

SMOKED PAPRIKA SHRIMP MARINADE SERVINGS:

CARBS

6

–9g

PREP TIME:

FAT –

3g

10 minutes.

PROTEIN

–1g

Ingredients 2 Tbsp sweet paprika 2 Tbsp smoked paprika 2 Tbsp lime juice ½ tsp ground cumin ⅓ cup extra virgin olive oil 2 garlic cloves, minced ½ tsp Kosher salt ½ tsp freshly ground black pepper

COOK TIME:

40 min.

CALORIES

– 62

RECOMMENDED SEAFOOD:

1 pound large shrimp, cleaned and peeled

Directions 1. Soak the skewers in water for 1 hour or more before grilling. 2. Mix the sweet and smoked paprika, garlic, cumin, salt, pepper, lime juice and olive oil in a bowl. Add the shrimp and toss well to coat. Leave in the fridge for 30 minutes – 1 hour. 3. Prepare your grill for medium-high direct heat, then thread the marinated shrimp onto skewers. 4. Grill the shrimp for 2-4 minutes on each side, depending on size. 5. Remove the shrimp from the grill and serve.

MEDITERRANEAN FISH MARINADE SERVINGS:

CARBS

–3g

4

PREP TIME:

FAT –

30 g

15 min.

PROTEIN

COOK TIME:

– 28 g

Ingredients 6 to 12 garlic cloves, peeled 1 tsp Spanish paprika ⅓ cup extra virgin olive oil 2 Tbsp fresh lemon juice, more for later ¾ tsp cumin 1 tsp coriander ¾ tsp salt ½ tsp freshly ground black pepper

10 min.

CALORIES

– 392

RECOMMENDED FISH:

4 swordfish steaks, 5 ounces each

Directions 1. Blend the spices, lemon juice, olive oil, garlic, salt, and pepper for 3 minutes in a food processor. 2. Pat the swordfish steaks dry and place them in a dish and coat with marinade on both sides. Leave for 15 minutes or more while you’re heating the grill. 3. When ready to cook, grill the steaks according to your preference.

FRESH HERBS SHRIMP MARINADE SERVINGS:

CARBS

1

–1g

PREP TIME:

30 min.

FAT –

PROTEIN

7g

COOK TIME:

–1g

Ingredients 2 Tbsp minced fresh herbs, finely chopped 3 garlic cloves, minced 2 Tbsp fresh lemon juice ½ lemon zest 2 Tbsp olive oil 1 tsp soy sauce ¼ tsp kosher salt Pinch red pepper flakes, optional

00 min.

CALORIES

– 65

RECOMMENDED SEAFOOD:

1 pound peeled and deveined shrimp

Directions 1. Whisk the lemon zest, olive oil, lemon juice, soy sauce, red pepper flakes, salt, garlic, and herbs in a medium bowl. 2. Add the shrimp to the marinade bowl. Toss well to coat. Cover and leave in the fridge for 30-45 minutes. Grill for 1-2 minutes on each side on a preheated grill or follow your method of cooking.

CURRIED BBQ FISH SERVINGS:

CARBS

–7g

4

PREP TIME:

FAT –

18 g

5 min.

PROTEIN

COOK TIME:

– 28 g

Ingredients 2 Tbsp soy sauce 2 Tbsp curry powder 2 Tbsp olive oil 1 garlic clove 1 tsp cumin 1 tsp dark sesame oil 1 tsp finely grated fresh ginger pinches salt

10 min.

CALORIES

– 302

RECOMMENDED SEAFOOD:

Tilapia or haddock fillets, salmon

Directions 1. Mix the olive oil, soy sauce, ginger, garlic, curry, cumin, and sesame oil in a small bowl. 2. Place the fish of choice in a Ziploc and pour the marinade over it. Squeeze the air out and seal the bag tightly. Leave for 15 minutes at room temperature to marinate. 3. Meanwhile, heat the barbecue to medium-high. 4. Remove the fish from the marinade. Place on the grill and cook covered for 5 minutes on each side, until it is firm to the touch.

SHRIMP CITRUS MARINADE SERVINGS:

CARBS

4

–7g

PREP TIME:

FAT –

3g

15 min.

PROTEIN

COOK TIME:

– 16 g

Ingredients 1 lime ½ of an orange, juiced ½ tsp grated fresh ginger 1 tsp honey 2 tsp olive oil 2 Tbsp chopped cilantro + more for serving ½ jalapeño, seeded, deveined and minced Kosher salt to taste

10 min.

CALORIES

– 12

Ground black pepper to taste RECOMMENDED SEAFOOD:

1 pound large shrimp, shelled and deveined

Directions 1. Mix all of the ingredients (everything but the shrimp) in a medium bowl and set aside. 2. Heat the grill to medium-high. Thread your shrimp onto skewers and season with salt and pepper to taste. Place onto the grill and cook for 1-2 minutes on each side depending on the size. 3. Remove the shrimp and put into the bowl with the marinade. Toss to coat and adjust the salt and pepper if needed. 4. Transfer to a plate and sprinkle cilantro on top.

SHRIMP SOUR CREAM-MARINADE SERVINGS:

CARBS

1

– 26 g

PREP TIME:

FAT –

14 g

30 min.

COOK TIME:

PROTEIN

–2g

Ingredients 1 cup sour cream 6 garlic cloves, minced 1 tsp cumin seeds 1 tsp garam masala 1 tsp cracked white and black peppercorns 1 tsp ground cumin 1 tsp ground ginger ½ tsp turmeric

20 min.

CALORIES

– 168

Salt to taste 3 Tbsp unsalted butter, melted RECOMMENDED SEAFOOD:

12 jumbo shrimp, shelled and deveined

Directions 1. Mix the sour cream, cumin seeds, garlic, peppercorns, garam masala, ginger, turmeric, and ground cumin in a shallow dish. Reserve ⅓ of the marinade in a cup. Add the shrimp and toss to coat with marinade. Cover and leave in the fridge for 3 hours. 2. Heat the grill. Remove the shrimp from the marinade and thread them onto skewers, season with salt to taste. Grill the shrimp for 2 minutes on each side over a high heat until almost cooked. Brush with butter and grill until glazed and cooked through. 3. Remove from the grill to a plate and serve with reserved marinade as a sauce.

HONEY GINGER BBQ SAUCE SERVINGS:

CARBS

1 cup

– 74 g

PREP TIME:

FAT –

1g

15 min.

PROTEIN

–1g

Ingredients 1½ cups apple cider vinegar ½ cup mild honey ½ cup ketchup 1½ Tbsp hot sauce, such as Tabasco 4 large garlic cloves, minced 2 Tbsp minced peeled ginger 1 tsp salt RECOMMENDED SEAFOOD:

COOK TIME:

20 min.

CALORIES

– 301

1 pound large shrimp, shelled and deveined

Directions 1. Mix all of the ingredients in a heavy saucepan and simmer for 25-30 minutes, uncovered, stirring, until it’s thickened and reduced to 1 ¼ cups. 2. Grill the shrimp in a way you like or according to your recipe. For the best result, turn and brush the shrimp with the prepared sauce to glaze them. 3. When the shrimp is cooked, transfer to a plate and serve with the sauce.

COCKTAIL SAUCE SERVINGS:

CARBS

1 cup

– 28 g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–2g

Ingredients 1 cup ketchup 1 tsp Worcestershire sauce 1 Tbsp red wine vinegar 2 Tbsp prepared horseradish ½ lemon, juiced Dash hot sauce to taste RECOMMENDED SEAFOOD:

COOK TIME:

10 min.

CALORIES

– 124

1 pound large shrimp, shelled and deveined

Directions 1. Mix all of the components in a bowl (except the shrimp). Put in the fridge until chilled. 2. Serve the sauce with the shrimp, grilled the way you like them.

MARIE ROSE SAUCE SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients ½ cup mayonnaise ¼ cup ketchup 2 Tbsp brandy 2 tsp freshly squeezed lemon juice 1 tsp hot sauce, such as Tabasco 1 tsp Worcestershire sauce Kosher salt to taste Freshly ground black pepper to taste

COOK TIME:

5 min.

CALORIES

–9

RECOMMENDED SEAFOOD:

Shrimp, salmon, swordfish, mahi-mahi

Directions 1. Add all of the sauce ingredients to a medium bowl, then season with salt and pepper, and mix until well-combined. Cover and leave in the fridge until chilled. 2. Divide evenly between small sauce cups and serve with seafood of your choice, grilled to your preference.

PERI PERI SAUCE SERVINGS:

CARBS

1 cup

–4g

PREP TIME:

FAT –

10 g

30 min.

PROTEIN

COOK TIME:

–7g

30 min.

CALORIES

– 136

Ingredients 2 large chargrilled red bell peppers 1 large chargrilled red onion 4 cloves garlic, minced ½ cup lemon juice ¼ cup red wine vinegar, or apple cider vinegar zest of one lemon, finely grated 10 small red Thai chilis, roughly chopped (more to taste for hotter sauce)

1½ tsp smoked paprika or plain paprika 1½ tsp dried oregano 2 bay leaves 1½ tsp kosher salt 1 tsp black pepper FOR FINISHING THE SAUCE:

¼ cup lemon juice zest of one lemon, finely minced ¼ cup red wine vinegar, or apple cider vinegar ½ cup extra virgin olive oil RECOMMENDED SEAFOOD:

Salmon, shrimp, swordfish, mahi-mahi

Directions 1. Roast the peppers and onions in a cast iron grill pan. 2. Chop them and add to a food processor. Add the lemon juice, garlic, vinegar, lemon zest, chilis, oregano, smoked paprika, salt, and pepper and puree until smooth. 3. Remove the sauce and put into a saucepan, add the bay leaves and simmer on a low heat for 20-30 minutes. 4. Turn off and let it chill a little. Remove the bay leaves and put the sauce back into the food processor. 5. Add the additional lemon juice, vinegar, and zest. Puree for 3-4 minutes until very smooth. Gradually stream in oil as the processor is running. 6. Serve grilled seafood of your choice with the prepared sauce.

GARLIC BUTTER SAUCE SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

10 g

10 min.

PROTEIN

–1g

Ingredients 2 sticks unsalted butter 3 garlic cloves, minced 3 Tbsp lemon juice 2 Tbsp Old Bay seasoning 2 Tbsp chopped fresh parsley 1 Tbsp chopped fresh tarragon 1 Tbsp chopped fresh thyme ½ tsp lemon zest

COOK TIME:

10 min.

CALORIES

– 93

Dash of cayenne hot sauce RECOMMENDED SEAFOOD:

Shrimp, salmon, swordfish, mahi-mahi

Directions 1. Melt the butter in a saucepan. Then stir in the lemon juice, garlic, parsley, seasoning, lemon zest tarragon, thyme, and hot sauce. Mix until well-combined. 2. Pour half of the butter into 4 dipping cups. The rest of the butter can be used for brushing your seafood during the grilling process. 3. Serve the garlic butter with seafood of your choice grilled the way you like it.

REMOULADE SAUCE SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

1g

30 min.

PROTEIN

–1g

Ingredients 2 Tbsp finely chopped green onions ½ tsp finely minced garlic ½ cup light mayonnaise ¼ cup finely chopped celery 2 Tbsp finely chopped parsley 2 Tbsp mustard 2 Tbsp prepared horseradish 2 Tbsp ketchup

COOK TIME:

5 min.

CALORIES

–9

2 tsp freshly squeezed lemon juice 2 tsp white wine vinegar 1 tsp Worcestershire sauce ¼ tsp tabasco sauce ½ tsp salt ¼ tsp dry mustard ¼ tsp paprika RECOMMENDED SEAFOOD:

Shrimp, salmon, swordfish, mahi-mahi

Directions 1. Mash the green onions and garlic in a bowl. Stir in the rest of the sauce ingredients. 2. Chill in the fridge, using plastic wrap to cover, for 24 hours. 3. Serve the sauce with shrimp or fish, grilled how you like them.

BBQ SEAFOOD BUTTER SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

11 g

5 min.

PROTEIN

–2g

Ingredients 6 Tbsp butter, at room temperature 2 tsp BBQ seasoning 1 tsp grated orange zest ¼ tsp kosher salt, + more as needed ¼ tsp cayenne pepper Extra-virgin olive oil, for brushing Freshly cracked black pepper 2 pounds asparagus, trimmed

COOK TIME:

30 min.

CALORIES

– 97

RECOMMENDED SEAFOOD:

Halibut, tilapia, mahi-mahi, haddock

Directions 1. Mix the oregano, butter, scallions, seasoning, zest, salt, and cayenne pepper in a small bowl. 2. Transfer the butter onto a piece of plastic wrap. Using the plastic wrap, shape the butter into a log, then wrap and chill in the fridge or freezer until firm. 3. Serve your grilled fish hot with a slice of butter on each portion.

LEMON HERB BUTTER SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

COOK TIME:

–1g

5 min.

CALORIES

–9

Ingredients 125g butter, softened 1 garlic clove, crushed Handful parsley leaves, finely chopped, + extra to serve 1 tsp Dijon mustard Small pinch chili powder, optional 1 lemon, juiced RECOMMENDED SEAFOOD:

Shrimp, salmon, swordfish, mahi-mahi

Directions 1. Make the butter by mixing all of the ingredients in a bowl, season, and set aside. 2. Transfer the butter onto a plastic wrap and shape it into a log, using the wrap. 3. Chill in the fridge or freezer until the butter is firm. 4. Slice before serving and top each portion of your chosen seafood.

VEGETABLES VEGETABLE SPICE BLEND SERVINGS:

CARBS

1 cup

–7g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients 1 Tbsp celery salt 1 Tbsp garlic salt 1 Tbsp garlic powder 1 Tbsp onion powder 1 Tbsp fine sea salt ½ Tbsp ground black pepper

COOK TIME:

5 min.

CALORIES

– 23

1 Tbsp dried basil 1 Tbsp dried oregano 1 Tbsp dried rosemary 1 Tbsp dried marjoram 1 Tbsp dried thyme 1 Tbsp dried savory 1 Tbsp dried parsley

Directions 1. Mix all of the ingredients in an air-tight jar. Cover with the lid and shake until well-combined. 2. You can make a finer spice mixture by pulsing the ingredients in a food processor first.

SWEET AND SPICY VEGETABLE RUB SERVINGS:

CARBS

1 cup

–2g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

–1g

Ingredients ¼ cup kosher salt 2 Tbsp paprika 2 Tbsp dry mustard 2 Tbsp black pepper 2 Tbsp dried oregano 2 Tbsp dried thyme 1 Tbsp chili powder 2 Tbsp brown sugar

COOK TIME:

5 min.

CALORIES

– 13

1 tsp cayenne pepper

Directions 1. Mix all of the ingredients in an air-tight jar. Cover with the lid and shake until well-combined. 2. Sprinkle on cut potatoes or other vegetables before grilling.

MARINATED BBQ VEGETABLES SERVINGS:

CARBS

1 cup

– 14 g

PREP TIME:

FAT –

1g

20 min.

PROTEIN

COOK TIME:

–3g

CALORIES

Ingredients ⅓ cup lemon juice 2 tsp white sugar ⅓ cup extra virgin olive oil 2 garlic cloves, minced ½ tsp each dried parsley, basil, thyme, oregano ½ tsp each salt and pepper ½ tsp chili flakes RECOMMENDED VEGETABLES:

20 min.

– 206

2 red bell peppers 2 yellow bell peppers 2 red onions 1 eggplant, halved lengthwise, then 0.5" thick semi-circles 2 zucchinis, ⅓ " thick slices on diagonal 2 bunches asparagus, ends trimmed 7 oz button mushrooms

Directions 1. Put all of the marinade ingredients in a jar and shake until combined. Set aside for 10 minutes or more to develop the flavors. 2. Meanwhile, grill your vegetables in a way you like. Remove from the grill onto a plate and while the vegetables are hot, drizzle them with the prepared marinade and toss. Vegetables absorb flavor much better when they’re hot.

AUSSIE VEGETABLE MARINADE SERVINGS:

CARBS

1 cup

– 17 g

PREP TIME:

FAT –

18 g

1 day

PROTEIN

COOK TIME:

–7g

Ingredients 1

⁄2 cup olive oil

1

⁄2 cup lemon juice

1

⁄2 cup soy sauce 2 Tbsp garlic RECOMMENDED VEGETABLES:

10 min.

CALORIES

– 246

2 green zucchinis, chopped 1 eggplant, chopped 1 large red capsicum, chopped 1 large green capsicum, chopped 10 mushrooms, chopped 250 g punnet cherry tomatoes

Directions 1. Place the vegetables in a glass dish. 2. Mix the olive oil, juice, soy sauce, and garlic in a jug and stir well. 3. Pour all of the marinade over vegetables and mix to coat. Cover and leave to marinate for 24 hours. 4. Cook the vegetables over a hot BBQ plate for 10 minutes, flipping occasionally.

BALSAMIC VEGETABLE MARINADE SERVINGS:

CARBS

1 cup

– 10 g

PREP TIME:

FAT –

8g

1 h.

PROTEIN

COOK TIME:

–3g

Ingredients 2 Tbsp olive oil 2 tsp balsamic vinegar 1 clove garlic, minced 1 Tbsp fresh rosemary, chopped Salt & pepper to taste RECOMMENDED VEGETABLES:

1 small zucchini, sliced ½" thick

30 min.

CALORIES

– 114

1 red onion, cut into wedges 1 bell pepper cubed 8 ounces mushrooms, halved 1 cup grape tomatoes

Directions 1. Add all of the components in a bowl and toss well to combine. Marinate for at least 30 minutes up to 8 hours. 2. Preheat your grill to medium heat. 3. Remove the vegetables from the marinade and thread them onto skewers. Grill for 8-12 minutes or until done.

PESTO VEGETABLE MARINADE SERVINGS:

CARBS

1 cup

–5g

PREP TIME:

FAT –

5g

5 min.

PROTEIN

COOK TIME:

–1g

Ingredients ⅓ cup pesto 2 Tbsp olive oil 2 Tbsp fresh lemon juice 1½ tsp lemon zest Salt to taste RECOMMENDED VEGETABLES:

2 lbs. zucchini, cut into 1-inch chunks

5 min.

CALORIES

– 73

1 yellow pepper, cut into 1-inch chunks 1 red pepper, cut into 1-inch chunks 1 orange pepper, cut into 1-inch chunks 10-12 large cherry tomatoes

Directions 1. Mix the pesto, olive oil, lemon juice, and lemon zest in a large bowl until combined. Add salt to taste. 2. Add in all of the vegetables and toss to coat evenly with pesto. Cover, using plastic wrap, and place in the fridge for at least 2 hours up to overnight to marinate. 3. Remove the vegetables from the marinade and grill how you like.

BALSAMIC HERB MARINADE SERVINGS:

CARBS

1 cup

–3g

PREP TIME:

FAT –

1g

10 min.

PROTEIN

–1g

Ingredients 4 Tbsp olive oil 6 Tbsp balsamic vinegar 2 cloves garlic, minced 1 tsp fresh parsley, chopped 1 tsp fresh basil, chopped 1 tsp fresh chives, sliced finely 1 tsp salt ½ tsp ground black pepper

COOK TIME:

10 min.

CALORIES

– 10

RECOMMENDED VEGETABLES:

1 eggplant, sliced into ½ inch slices 5 Cremini mushrooms, sliced into ½ inch slices 2 zucchinis, sliced into ½ inch slices 1 large carrot, sliced into ¼-inch slices 1 red onion, sliced into ½-inch slices Asparagus spears, tough ends trimmed off Green onion, trimmed at the root end 2 sweet bell peppers, sliced into large pieces

Directions 1. Mix all of the marinade ingredients in an air-tight jar, cover the lid and shake until combined. 2. Grill the vegetables according to your preferences. Then, transfer them onto a plate and drizzle with the marinade or serve it alongside.

MUSTARD VEGETABLE MARINADE SERVINGS:

CARBS

1 cup

– 12 g

PREP TIME:

FAT –

10 g

25 min.

PROTEIN

–3g

Ingredients ⅓ cup olive oil ¼ cup fresh lemon juice ¼ cup water 3 Tbsp Dijon mustard 2 Tbsp honey 2 cloves garlic minced 1 tsp basil, parsley & oregano (each) ½ tsp salt

COOK TIME:

10 min.

CALORIES

– 133

½ tsp freshly ground black pepper RECOMMENDED VEGETABLES:

8 cups vegetables of choice, cut into bite-sized pieces

Directions 1. Soak the wooden skewers in water for 1 hour or more. 2. Mix all of the marinade ingredients in a bowl. Put the vegetables in a Ziploc bag and leave to marinate for 4 hours or overnight, flipping occasionally. 3. Preheat the grill to medium. Then, thread the vegetables onto skewers and grill for 10 minutes or until done.

CHIMICHURRI SAUCE SERVINGS:

CARBS

1 cup

–4g

PREP TIME:

FAT –

1g

5 min.

PROTEIN

COOK TIME:

–1g

5 min.

CALORIES

Ingredients 5 cloves garlic, peeled and crushed 1 medium serrano pepper, seeds, and stem removed 1 cup cilantro, bottom stems cut off 1 cup flat-leaf parsley 3 Tbsp ripe avocado ¼ tsp salt + more to taste 3 Tbsp lime juice 1 Tbsp maple syrup

– 25

1 Tbsp avocado oil 3 Tbsp water to thin RECOMMENDED VEGETABLES:

1 large sweet potato, chopped 4-6 baby red potatoes, quartered 1 red bell pepper, chopped 1 yellow bell pepper, chopped 1 red onion, peeled + chopped 2 Portobello mushrooms wiped clean, chopped 1-2 Tbsp avocado oil for brushing 1 pinch sea salt 1 pinch black pepper

Directions 1. Add the garlic, pepper, parsley, cilantro, salt, avocado, lime juice, syrup, and oil to a food processor. 2. Process until smooth, then add water to get a semi-thick sauce. 3. Adjust the flavor if needed, adding more garlic for spice, serrano pepper for heat, salt for saltiness, avocado for creaminess, syrup for sweetness, or lime juice for acidity. 4. Transfer to a serving container along with the grilled vegetables.

CILANTRO YOGURT SAUCE SERVINGS:

CARBS

1 cup

–3g

PREP TIME:

FAT –

4g

5 min.

PROTEIN

COOK TIME:

–3g

Ingredients 1 garlic cloves, peeled 1 cup cilantro leaves + more for garnish ½ cup plain Greek yogurt 1 Tbsp olive oil 1 tsp honey 1 tsp garlic chili sauce Dash salt and pepper to taste 2+ Tbsp water

5 min.

CALORIES

– 52

Directions 1. Blend all of the components in a blender until smooth. If still too thick, add water (1 tbsp at a time) until the mixture is thin enough to drizzle. Put into the fridge and chill until ready to serve.

YOGURT MINT SAUCE SERVINGS:

CARBS

1 cup

– 21 g

PREP TIME:

FAT –

5g

15 min.

PROTEIN

COOK TIME:

– 11 g

20 min.

CALORIES

Ingredients 1 cup 0% Greek yogurt ¼ cup fresh chopped mint, divided 2 cloves minced garlic, divided 1 tsp extra virgin olive oil Salt and black pepper RECOMMENDED VEGETABLES:

2 red bell peppers, seeded and cut 1-inch pieces

– 196

1 red onion, sliced into rounds 1 pound asparagus, trimmed 1 yellow squash, sliced ¼ inch thick 1 large zucchini, sliced ¼ inch thick 2 Tbsp extra virgin olive oil 2 Tbsp lemon juice 1 tsp dried Zaatar seasoning ½ tsp kosher salt ¼ tsp pepper

Directions 1. Mix the yogurt, half the mint, half the garlic, ¼ tsp salt, and black pepper Transfer to a small bowl. Swirl in a little bit of olive oil on top and garnish with mint. 2. Heat the grill to a medium-high heat. 3. Add the olive oil, lemon juice, garlic, zaatar, ½ tsp salt, ¼ black pepper to a bowl and toss with the vegetables. Grill the vegetables, flipping occasionally, for 6-10 minutes or until done. 4. Serve on a platter with the prepared mint yogurt sauce.

JALAPENO SAUCE SERVINGS:

CARBS

1 cup

–3g

PREP TIME:

FAT –

5g

10 min.

PROTEIN

COOK TIME:

–1g

20 min.

CALORIES

– 53

Ingredients 1 pound jalapeno peppers 16 peeled garlic cloves ⅓ cup canola oil, + more for drizzling on peppers and garlic ¼ cup fresh cilantro leaves 1–2 tsp salt, depending on preference

Directions

1. Turn on your broiler. 2. Toss the jalapeno peppers in oil, then arrange in one layer on a baking sheet. Broil until almost blackened and soft, for 10-12 minutes, flipping after 5-6 minutes. 3. Place the peppers in a bowl and cover, using plastic wrap, to steam. Leave for 10 minutes. 4. Meanwhile, toss the garlic cloves with oil and transfer onto the used baking sheet. Broil for 4-5 minutes until browned and NOT BURNT. 5. When the jalapenos have chilled, remove the skins and seeds. Leave ½ seeds for a spicy sauce. 6. Add the peeled jalapenos, garlic, cilantro, and salt to a blender. Puree until mostly combined, then gradually stream in olive oil to get a creamy and smooth sauce. Adjust salt to taste, if needed. 7. Serve the sauce with grilled vegetables.

CONCLUSION Thank you for reading this book and having the patience to try the recipes. I do hope that you have had as much enjoyment reading and experimenting with the meals as I have had writing the book. If you would like to leave a comment, you can do so at the Order section>Digital orders, in your Amazon account. Stay safe and healthy!

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