Need a healthy recipe for a meal or snack? Look no further! The Highmark Recipe Box features traditional dishes with a healthy twist.

Summer may have come to an official end, but it’s still perfect weather for grilling. If you’re trying to spice up your meat, tofu or veggies, these rubs and marinades will do the trick!

Dry Rubs

Rubs add flavor to grilled foods without adding excessive fat or calories. To use them, you simply mix the ingredients together in a bowl and then rub 2 – 3 teaspoons of the mixture onto the items you’re going to grill. Let them stand for at least 10 minutes before cooking.

Rub #1 Ingredients:

1 tablespoon of cumin

1 tablespoon of paprika

1 tablespoon of garlic, granulated

1 tablespoon of onion, granulated

1 tablespoon of chili powder

1 tablespoon of brown sugar

1 teaspoon of cayenne pepper

2 teaspoons of black pepper


Rub #2 Ingredients:

1/8 cup of sea salt

2 teaspoons of unsweetened cocoa powder

1 tablespoon of sugar

2 tablespoons of dark brown sugar

3 tablespoons of garlic powder

1 tablespoon of ground cumin

2 tablespoons of chili powder

2 tablespoons of black pepper



Marinades add flavor to foods like a rub, but they include liquid in addition to dry spices. You’ll want to allow food to marinate for some time before cooking so the flavors from the marinade permeate the dish.

Your marinating time will vary based on the type of food you’re planning to cook.

Shellfish: 15 minutes

Seafood: 20 – 30 minutes

Veggies: 30 minutes

Chicken or pork: 3 – 12 hours

Beef or lamb: 3 – 24 hours


Always marinate in the refrigerator. And remember, if you’re basting with a liquid in which raw meat marinated, never apply it during the last three minutes of grilling.


Marinade #1 Ingredients:

¼ cup of lemon juice

¼ cup of water

2 teaspoons of olive oil

1 teaspoon of cinnamon

1 tablespoon of pepper

½ teaspoon of turmeric


Nutritional Information:

Calories: 110

Fat: 9 grams

Saturated fat: 1 g

Sodium: 15 mg

Sugar: 0 g


Marinade #2 Ingredients:

1 teaspoon of dried rosemary

2 cloves of garlic, minced

1 tablespoon of olive oil

½ cup of balsamic vinegar


Nutritional Information:

Calories: 140

Fat: 9 g

Saturated fat: 1 g

Sodium: 30 mg

Sugar: 0 g


Rubs and marinades are both popular for grilling, but don’t forget that you can use them when cooking meals in a conventional oven, as well.