3 immunity-boosting marinade recipes for the summer - Healthy Living Association

3 immunity-boosting marinade recipes for the summer

Summer is here and with it, it’s time for grills and barbecues out in the open! After the spring we’ve had, I’d say we all need a little extra time outdoors, don’t you?

But before dusting off your grill, why not plan ahead? You can prepare delicious meals that also boost your health. Today we’ll share 3 finger-licking marinade recipes that are also great to keep your immune system strong.

Source: Wikimedia Commons

How to make grilling healthier

It’s no secret that high-heat cooking methods, like grilling, can be dangerous for your health if you don’t stick to expert-approved guidelines.

While cooking food, meat especially, on high heat, the smoke and char that naturally occur can have dangerous effects on our health. Does this mean we should forgo grilling?

Not at all! Here are some simple tricks to ensure your grilling is as healthy as it can be:

  • Stick to natural, untreated coal or wood when grilling
  • Don’t use additives to light the fire (like kerosene)
  • Cook on medium heat and avoid high temperatures when possible
  • Don’t burn your food!
  • Use marinades and sauces to add extra health benefits to your grilled meats

Now that you know the basics, here are some delicious marinade recipes full of healthy ingredients. These will boost your immune system this summer!

Source: Wikimedia Commons

Turmeric, lime and ginger immunity-boosting marinade

This aromatic and slightly citrusy marinade gives regular chicken breast a kick. Your guests will be asking for more!


  • Olive oil (2 tbsp.)
  • The juice of 1 big lime or two small ones
  • Chili powder (1/2 tsp)
  • Ground turmeric (1/2 tsp)
  • Chopped rosemary leaves (2 tsp)
  • Minced garlic (1 tsp)

Just mix everything and marinate your chicken in it.

Why it works

Turmeric is a potent anti-inflammatory. Research shows that if we eat turmeric regularly, it can help lower your diabetes risk. This root also helps your body fight off viruses, including the common flu and herpes!

On the other hand, lemon packs a lot of vitamin C. Although it won’t prevent you from getting sick, it can reduce the intensity and duration of a cold and strengthen your immune system if you’re under stress.

The full recipe, complete with cooking times, can be found in here.

Matcha tea antioxidant marinade

Want to boost your immune system but still enjoy a juicy steak? No worries, this healthy matcha marinade is full of antioxidants to help you fight off any virus.


  • Matcha powder (1 tsp)
  • Tamari (6 tsp)
  • Rice wine vinegar (1/4 cup)
  • Freshly minced ginger (2 tsp)
  • Garlic (1 clove)

To prepare, mix all ingredients and slather your steak with them. Check the full recipe here.

Why it works

Matcha powder is just a fancy name for green tea. This herbal tea is full of EGCG that helps your body produce T-cells, reducing inflammation and helping you fight disease. Then we have ginger. This slightly spicy root has powerful anti-inflammatory properties. It can alleviate arthritis, irritable bowel syndrome and asthma while also preventing viruses from sticking to your airways. That means less chance of catching a cold!

Source: Wikimedia Commons

Blueberry chicken marinade

Sweet and sour, this delicious marinade makes your chicken juicy and adds a beautiful glaze.


  • Olive oil (2 tsp)
  • Blueberries (12 oz.)
  • Balsamic vinegar (1/2 cup)
  • Maple syrup (1/3 cup)
  • Fresh rosemary (1 tbsp.)

Mix all ingredients and marinate your chicken. Then, grill the chicken on its own and once it’s seared, pour the marinade over it. You can finish this on a baking dish to keep the juicy blueberries as a sauce. Check the original recipe here to get the full directions.

Why it works

Blueberries are full of antioxidants and polyphenols. These compounds have a strong antimicrobial activity when consumed on a regular basis, helping you stay healthy year-round. In addition, they give a slightly sweet and sour flavor to your meal!

Do you have any favorite marinade recipes for the summer? Let us know in the comments below!


  1. Afsaneh Farhadian, S. Jinap, Faridah Abas, Zaidul Islam Sakar, Determination of polycyclic aromatic hydrocarbons in grilled meat, Food Control, Volume 21, Issue 5, 2010, Pages 606-610.
  2. Chang JS, Wang KC, Yeh CF, Shieh DE, Chiang LC. Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. J Ethnopharmacol. 2013;145(1):146‐151. doi:10.1016/j.jep.2012.10.043
  3. Chao-Lin Kuo, Tung-Sheng Chen, Shaw-Yih Liou & Chang-Chi Hsieh (2014) Immunomodulatory effects of EGCG fraction of green tea extract in innate and adaptive immunity via T regulatory cells in murine model, Immunopharmacology and Immunotoxicology, 36:5, 364-370, DOI: 10.3109/08923973.2014.953637
  4. Hemilä  H, Chalker  E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2013, Issue 1. Art. No.: CD000980. DOI: 10.1002/14651858.CD000980.pub4.

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