Rub Combos

Experiment with your own favorite blend of herbs and spices for all sorts of great rubs. You don't need a recipe; just combine flavors that taste good together. Use rubs on tender cuts of meat, poultry, and fish. To apply the rub, gently press the mixture onto the surface of the meat prior to cooking. Flavors usually become more pronounced the longer the seasoning is on the meat.

Citrus rub. Combine grated lemon, orange, and/or lime peel with minced garlic and cracked pepper.

Pepper-garlic rub. Combine garlic powder, cracked black pepper, and cayenne pepper.

Italian rub. Combine fresh or dried oregano, basil, and rosemary with minced Italian parsley and garlic.

Herb rub. Combine fresh or dried marjoram, thyme, and basil.

Looking for more food preparation tips for healthy eating? Check here for ""how-tos:"

  • Find more creative food "prep" ideas—see "Kitchen Nutrition" in many chapters.
  • Add nutrition to speed scratch meals—see chapter 10.
  • Cook healthy and "small" for one or two— see chapter 18.
  • Cook with kids—see chapter 16.
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