August 4, 2014 | Posted in:Gluten Free, Kid Friendly, Nutritious Recipes, Paleo, Toddler Friendly

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The western diet is heavy in carbs and processed food – most of my clients need to increase their protein intake.  It’s easy to get “meat burn out” if you don’t have creative ways to prepare it, which is why I love making Healthy Spice Rubs.

Marinades and sauces add extra calories to meat dishes and have combinations of addictive nutrients that destroy your ability to stop eating when you’re satiated.  Spice rubs are a tasty, calorie-friendly way to enjoy eating meat.   Here are my favorite healthy spice rubs! .

5 Healthy Spice Rubs for Meat

Directions for Using Healthy Spice Rubs

Take the spice rub and coat the meat in it – really rub it in!  Then, cook any way you prefer – baked, roasted, grilled, etc

CHOCOLATE & COFFEE SPICE RUB (BEEF, GROUND TURKEY, PORK, CHICKEN THIGHS)

1.5 teaspoons garlic powder
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 tablespoon unsweetened Ghirardelli Cocoa powder
1.5 teaspoons of your favorite coffee grounds
1 teaspoon brown sugar AND 1/2 teaspoon stevia powder, OR stevia only.
1/2 teaspoon ground pink himalayan salt
1/2 teaspoon black pepper

MOROCCAN SPICE RUB (BEEF, LAMB, PORK, CHICKEN THIGHS)

1 tablespoon sweet paprika
Optional: 1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/2 to 1 teaspoon finely ground pink himalayan salt
1/2 teaspoon black pepper

MEDITERRANEAN SPICE RUB (WHITE FISH, CHICKEN BREAST, SHRIMP, LEAN BEEF)

1 tablespoon fresh thyme OR 2 tablespoons dry thyme
1 tablespoon dried basil
1 tablespoon lemon zest (grated skin of lemon)
2 cloves of garlic, chopped finely
1/2 to 1 teaspoon pink himalayan salt
1/2 teaspoon black pepper

PICKLE SPICE RUB (CHICKEN THIGHS, LEAN BEEF, PORK, GROUND TURKEY)

2 bay leaves, crushed in a mortar and pestle
2 tablespoons fresh dill, chopped OR 3 tablespoons dried dill
1 tablespoon ground coriander
1 tablespoon dry mustard powder
1/2 teaspoon sugar or equivalent stevia powder, as preferred
1/2 to 1 teaspoon pink himalayan salt
1/2 teaspoon black pepper

 

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