That's the Rub

by Roberta Duyff, MS RDN FAND

That's the Rub

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.

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About the author:

Roberta L Duyff MS RDN FAND

Roberta Duyff, MS RDN FAND

Author of "Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, Fourth Edition" and "365 Days of Healthy Eating from the American Dietetic Association" (both published by John Wiley & Sons, Inc., New Jersey).




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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