Jerk Seasoning / Jerk Chicken

After traveling to Jamaica and tasting the local jerk chicken I was determined to recreate it in my own kitchen.  My whole family likes “spicy” so we crank up the spice.  You can adjust the seasonings to your taste.  Smoking the chicken makes it even more flavorful.  It makes for wonderful leftovers you can use for salads, for making jerk chicken salad, or just on its own in a lunchbox.  This recipe is so delicious it is a staple in our house.

Jerk Seasoning

tablespoons thyme
1 tablespoon rosemary (ground)
1tablespoons sea salt
teaspoon onion powder
teaspoon ground black pepper
2  teaspoons cinnamon
34  teaspoon ground nutmeg
tablespoon allspice
tablespoon ground ginger 
3teaspoon garlic powder
34  teaspoon paprika
teaspoons ground scotch bonnet or habanero pepper powder (adjust to taste)  
12 bay leaves (finely crumbled)

Mix all spices well.  Use on chicken, to make jerk mayonnaise, on sliced sweet potatoes for jerk sweet potato fries, on zucchini/summer squash, or mixed in grass-fed beef meatloaf.

Jerk Chicken

(Pictured:  smoked jerk chicken with smoked broccoli (in the smoker for 40 minutes at 250 degrees) and riced cauliflower with coconut milk and lime zest)

2 lbs organic chicken thighs

Rub chicken with avocado oil then rub in spice mixture.  Let sit in the refrigerator for at least 30 minutes to 2 hours.

Oven:  Put chicken on parchment lined baking sheet and cook at 375 degrees for about 30 minutes depending on the size of the chicken thighs.

Smoker:  Smoke for 2 hours (longer if bone-in) at 250 degrees or until chicken is done.

 

 

Healthy Pasta-less Potstickers

Advanced & Core Plan
Keto
Paleo

Makes 12-15 potstickers

These little guys hit the mark in trying to duplicate a potsticker.  The cabbage leaves were the perfect substitute for the typical wonton wrappers.  You can be creative with the spices and filling ingredients and even the dipping sauce.  Even my picky eaters who do not like cabbage at home loved them!  They are a bit more work than most of my recipes but so worth it.  Make extra and freeze them or have lots of leftovers.


1 lb free range ground chicken (if you can’t find ground free range chicken, simply cut organic chicken breasts into chunks (works best if you freeze the chunks for 20 min or so) then put in small batches into a food processor)
1/2 small onion
1 inch fresh ginger, microplaned
1 small green onion, chopped
small handful cilantro or 1/4 teaspoon dried cilantro
2 tablespoons coconut aminos (or liquid aminos)
1/4 teaspoon Chinese 5 spice powder
1/2 shredded carrot (core plan only)
1 tablespoon sesame oil
dash sea salt (to taste)
dash cayenne pepper (to taste)
Coconut oil

10 or so cabbage leaves (cut the core out then carefully remove the leaves, trying to keep them in tact)

Boil a large pot of water and add 1 teaspoon salt. Boil cabbage leaves until tender, about 6 minutes. Drain. Cut the large leaves in half, cutting away hard spine of the cabbage.

Mix the ground chicken, onion, ginger, green onion, cilantro, coconut aminos, 5 spice powder, carrot, sesame oil, salt and cayenne. Mix well.

Stuff the cabbage leaves with the chicken filling and roll tightly, If possible, tuck in the ends. Steam for 15 minutes or until chicken is done.

Heat 1 tablespoon of coconut oil in a skillet. Add the dumplings in small batches and fry until golden brown. Turn and brown the other side.

Sauce

1 tablespoon organic peanut butter or cashew butter
1 tablespoon sriracha sauce or red chili paste (check ingredients)
1 teaspoon sesame oil
1 clove garlic, diced
1/4 cup coconut aminos or liquid aminos
1/2 teaspoon rice wine vinegar
Juice of 1/2 lime

Mix everything together and use for dipping.

Indian Spiced Lamb Chops

Advanced & Core Plan

Serves 6-8

This is a very simple, robustly spiced dish.  The flavors match wonderfully with the lamb and you get the health benefits of all of these pungent spices.  Turmeric has widely known healing properties and it gives the lamb a beautiful golden crust and distinct taste.  

  • 6-8 organic, grass-fed lamb chops (looks like a mini t-bone)
  • 3 tablespoons avocado or coconut oil
  • sea salt
  • cumin
  • smoked paprika
  • ground black pepper
  • tumeric
  • ground coriander
  • ground nutmeg

 

 

 

Heat oil in a large cast iron (or other non-toxic skillet) (I love cooking with cast iron- if you don’t know the ins or outs of cooking w/ cast iron, google it).  Sprinkle both sides of lamb chops generously with sea salt, cumin, smoked paprika, black pepper and turmeric.  Sprinkle less generously with coriander and nutmeg.  

Add chops to oil and cook for about 3-4 minutes on each side for med-rare.  

 

Great served with broccoli and black bean pasta with olive oil, butter, and garlic.  

Grass Fed Steaks with Creamy Peppercorn Sauce

Advanced & Core Plan

Serves 4

Grass fed beef steaks are a culinary delight.  They are far superior to conventional beef – in nutrition, in taste, and for the environment.  This is a great alternative to grilling steaks outside and the sauce is outstanding.  It makes for a beautiful presentation so it would be perfect for guests.

NOTE:  Grass fed beef is best cooked rare – medium rare.  

1-2 tablespoons, freshly ground whole peppercorns with a course grind (don’t skip this step and use regular black pepper, it will compromise the flavor)

4 grass fed steaks (filets or NY Strip)

1 teaspoon sea salt

2 tablespoons grass fed butter

1 tablespoon avocado or coconut oil

1 large shallot, finely chopped

⅓ cup grass fed beef broth (homemade or store bought but check ingredients)

1 cup organic heavy cream

Sprinkle both sides of the steak with salt and crushed peppercorns.  Press the peppercorns into the steaks.  

In a large, heavy non-toxic skillet (cast iron works best), melt the butter and avocado oil (do not let the butter smoke).  Cook steaks until desired doneness.  A 6 oz steak will typically take about 3 minutes on each side.  When done, transfer to a dish and cover.

Add a little more oil if necessary and cook shallot until soft (a minute or two).  Add the remaining butter and melt then pour in the broth and let cook for another minute.  Add heavy cream and stir frequently until reduced to a thick sauce (6-7 minutes).  Add a pinch or two of sea salt and taste for appropriate seasoning.  Return steaks (and any juices that escaped) back into the skillet and cover well with sauce.  Serve with any remaining sauce.  

Great served with mashed cauliflower and oven roasted broccoli.

Apple Turkey Sausage Stuffed Acorn Squash

Advanced Plan & Core Plan

Serves 6

This is a great fall recipe!  It comes together really quickly and makes for a beautiful presentation (don’t you love how fruits and vegetables look so amazing?)  This is an Advanced Plan recipe that makes you fall more in love with your commitment to eating well.  This should end up in your recipe rotation.

Note:  squash should be eaten in moderation on the Advanced Plan and it is fine on the Core Plan.

3 acorn squash
Avocado or coconut oil
dried Italian seasoning
sea salt
cayenne pepper, optional
1 lb mild Italian turkey or chicken sausage
1 small onion, finely diced
2 ribs celery, finely diced
1 large granny smith apple, diced
1 cup shredded parmesan cheese, optional (leave out for a dairy free alternative)

 

Preheat the oven to 425 degrees.  Cut the stem end and the bottom ends (as little as possible) of each of the squash.  Cut them in half (they should easily stand up).  Scoop out the seeds with a spoon and discard. Put on a parchment lined baking dish.  Drizzle with avocado or coconut oil and sprinkle with Italian seasoning, sea salt, and cayenne pepper if desired.  Bake for about 40 minutes or until soft to the fork (don’t overcook as it will lose its shape).

Cut casings off of sausage and sautee in a pan with onions and celery.  Break up the sausage into small bits.  When browned, add the apple and saute for 2-3 more minutes.  Stir in 3/4 cup parmesan cheese.

Put mixture in the acorn squash and sprinkle with additional parmesan back in the oven for about 10 minutes.

Serve hot

Instant Pot Grass-Fed Roast

Advanced Plan
Serves ~4

Although pot roast is pretty simple in the crockpot, I feel the Instant Pot better fits my cooking style (i.e. like to cook dinner at dinner time therefore not good at preparing dinner in the morning). The flavor is unbelievable.
4-5 lb grass-fed chuck roast
1 teaspoon sea salt
1 teaspoon fresh black pepper
1 teaspoon garlic powder
1 teaspoon oregano or italian seasoning
2 tablespoons coconut oil
1 large onion, sliced
2 cups bone broth (preferably homemade in the Instant Pot)
8 carrots, peeled and cut into chunks (Core Plan Only)
4 tablespoons grass-fed butter
sprig of fresh thyme, optional
Cut the roast into large chunks, trimming some of the fat off. Sprinkle with seasonings, cover well and set aside. Put the InstantPot on Saute and add coconut oil and onions. Satue for about 5 minutes and then place the meat over the top of the onions. Add the broth. Set to manual for 40 minutes. Meanwhile, cut carrots if using. When the 40 minutes is up, release pressure and remove lid. Add the carrots and reset on manual for 10 minutes. Once finished, release pressure, open lid and remove meat and vegetables, putting them in a serving container. To make gravy, add butter and thyme and set to saute to reduce slightly. Pour over the roast and veggies and serve.

This is great served over cauliflower “rice”