SIMPLE MARINADES

Turn a few simple ingredients into a delicious marinade to transform barbecued meats or vegetables, or use as salad dressing for flavourful, filling bowls

Use a few storecupboard ingredients to flavour meats or dress salads

Coconut-chilli marinade

Rub this over chicken thighs or white fish, then marinate overnight to impart all the wonderfully fragrant flavours of coconut, chilli and fish sauce.

SERVES 4 PREP 5 mins NO COOK EASY

Pulse a thumb-sized piece of ginger, grated, 2 roughly chopped chillies, 7 tbsp sesame oil, 2 tbsp fish sauce and 40g desiccated coconut to a chunky paste in a food processor.

GOOD TO KNOW gluten free

PER SERVING 243 kcals • fat 25g • saturates 8g •

carbs 1g • sugars 1g • fibre 2g • protein 1g • salt 2g

Chipotle & lime dressing

Drizzle this over tacos or prawnbased salads. If you love Mexican chipotle chillies, you’ll enjoy this. In the UK, you can find chipotle as a paste or flakes, but traditionally, they’re sold as whole dried chillies or in adobo (a vinegary tomato sauce that preserves them).

MAKES 100ml PREP 5 mins NO COOK EASY V

Whisk 2 tbsp chipotle paste, the juice of 2 limes and 80ml light olive oil together. Season to taste.

GOOD TO KNOW vegan • gluten free

PER TBSP 57 kcals • fat 6g • saturates 1g • carbs 0.3g •

sugars 0.3g • fibre none • protein 0.1g • salt 0.1g

Turmeric-ginger marinade

Slather this on chicken wings or tofu overnight. Turmeric, like ginger, is a root and grows in India and South East Asia. It’s grated or dried and ground into a powder.

SERVES 4 PREP 5 mins NO COOK EASY V

Toast 2 tsp ground turmeric and 1/2 tsp chilli powder in a dry frying pan. Mix with a grated thumb-sized piece of ginger, 2 crushed garlic cloves and

3 tbsp vegetable oil. Season.

GOOD TO KNOW vegan • gluten free

PER SERVING 83 kcals • fat 8g • saturates 1g •

carbs 1g • sugars 0.4g • fibre 1g • protein 0.3g •

salt 0.04g

Peanut, chilli & garlic oil

Spoon this fiery oil over instant noodles, ramen, crispy fried eggs on toast and steak salad. Crispy chilli oil is eaten with dumplings in China, and this is very loosely based on that. Peanuts add crunch.

MAKES 200ml PREP 5 mins COOK 5 mins EASY V

Thinly slice 2 large garlic cloves. Heat 200ml sesame oil in a pan and sizzle the garlic until lightly golden. Leave to cool. Stir in

2 tbsp rice wine vinegar,

1-2 tsp chilli flakes, 2 tbsp soy sauce and 40g finely chopped peanuts. Tip into a 200ml jar, season and shake well.

GOOD TO KNOW vegan

PER TBSP 104 kcals • fat 11g • saturates 2g • carbs 1g •

sugars 0.5g • fibre 0.1g • protein 1g • salt 0.2g

Harissa-honey marinade

Try this on chicken or halloumi skewers, and use as a glaze. Harissa is a Tunisian hot chilli paste made with red peppers, herbs and spices. The ‘rose’ variety also includes finely ground dried rose petals for a floral undertone.

SERVES 4 PREP 5 mins NO COOK EASY V

Combine 2 tbsp rose harissa, 2 tbsp olive oil, 1 crushed garlic clove and 3 tbsp honey. Season with salt.

GOOD TO KNOW gluten free

PER SERVING 113 kcals • fat 6g • saturates 1g •

carbs 15g • sugars 14g • fibre 0.2g • protein 0.3g •

salt 0.1g