Caribbean Jerk Chicken with Summer Mango Ceviche

This recipe is outrageously good. I literally have to make a double batch  because it's impossible not to go for seconds!

This flavor combination is absolutely delicious.

Distinctive taste with a spicy-sweet tang!!!! 



Chicken - 2 + lbs of thighs or breasts or combo of both- I love using the boneless the thighs for this recipe!

The RUB:

2 TBSP.  ground allspice
1 TBSP onion powder
1 teaspoon garlic powder
1 TBSP Ground ginger

1/4 teaspoon salt and ground pepper

Mix well in a small bowl and set aside. 


The Marinade:

1/3 cup fresh onion, diced

2 teaspoons ground ginger

1/4 cup coconut aminos or light soy sauce

1 tbsp allspice

1/8 tsp cinnamon

1 garlic clove minced or shaved, or 1 tsp jarred

1 tbsp olive or avocado oil

1 tbsp red wine vinegar or apple cider

1 teaspoon ground mustard

1 tbsp thyme

1/2 teaspoon black pepper

1/4 teaspoon salt

1/8 tsp red pepper or cayenne - optional

Whisk vigorously in a bowl and refrigerate for 30...

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Chicken Tikka Masala

Chicken Tikka Masala



1 lb -1.5 lb chicken breast ( all cut in half)
1 Can full fat coconut milk
1 -8oz can tomato sauce
1 -14 oz can tomatoes ( diced)
2 Tbs butter or coconut oil
2 cups fresh spinach
1 can chickpeas (rinsed and drained) - pull skins off if possible
1/2 yellow onion, minced
1-2 garlic clove, minced


1 tsp Curry powder
1 tbsp Cumin
1 tbsp Garam masala ( find anywhere)
2 tsp Smoked paprika ( can use regular )
1 tsp Turmeric
1-2 tsp Chili powder
2 tsp ground Ginger
1 tsp Coriander - optional *
1/8  tsp Crushed red pepper- optional
Salt / pepper to taste
1 Lime juiced
1 tbsp Maple syrup
Olive oil spray

Serve with jasmine rice, Brown, or cauliflower ! Or eat alone!


Preheat oven to 375.

Heat an oven proof skillet to medium- high and add butter.

When butter is frothy, add the chicken.

Pan sear 3-4 minutes each side until golden brown. Remove chicken and set aside.

Turn the heat down to medium.

Add 1 tbs. olive oil /spray to pan. add...

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Healthy Cauliflower Chicken Fried Rice



You will never need to order this out again! This dish is EASY and  so delicious. The biggest problem is trying not to eat the entire pan.



2 eggs (whisked)
1 small yellow onion, minced
1 garlic clove, minced
2 tsp minced ginger or 1 tsp ground ginger
3 cups fresh riced cauliflower (buy in bag) 12 oz bag is perfect!
(Or buy 1 small head of cauliflower and put in food processor)
5 TBSP Coconut amino or light soy sauce
¼ tsp red pepper flakes
1 pound chicken breast chopped into very small thin strips
16 oz frozen pea and carrots mix
2 tbsp. unseasoned rice vinegar
2 tbsp. Sesame oil & 1 tbsp. olive oil
Sesame seeds for garnish
* 1/2 cup of Edamame optional - can also replace the peas of you don’t like them
* Salt and pepper

How to:

Heat up sesame oil in pan on medium/ high  heat. Add the bite sized chicken. Sprinkle the chicken with italian seasoning, salt and pepper.

Cook the chicken until no longer pink. Turn down the heat to medium. Add in...

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Creamy Tomato - Basil Chicken with Spinach

The best flavors!  you'll love this meal!


  • 4 chicken breasts
  • 1 can full fat coconut milk
  • 1 8 oz. can tomato sauce
  • 1 handful fresh basil
  • 1-2 cups Fresh Spinach
  • 1/4 tsp Red pepper flakes
  • One cup diced tomatoes or one can diced tomatoes
  • Italian seasoning
  • 1 small onion minced
  • 1/2 tsp. Minced garlic
  • 1 tsp Ground mustard
  • 2-3 Tbsp. Butter
  • Few tbsp wine or chicken broth
  • salt and pepper to taste
  • Optional : Parmesan cheese
  • Serve over rice, or comparable


Place a rack in the center of your oven and preheat the oven to 375 degrees F. Season the chicken with salt and pepper.

In a large, ovenproof skillet, melt 2 tablespoons of butter and minced onion over medium heat. Add the chicken and sear on both sides until deeply golden brown, 10 to 12 minutes total. Transfer to a plate.

Reduce the heat to medium low. deglaze the pan with wine or broth. Add the remaining tablespoon butter, garlic, chopped tomatoes and then the spinach,  Italian...
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Thai cucumber Salad

These cucumbers are great for any cookout ! They are light and refreshing and simply delicious! You'll want top double the recipe as this will be gobbled up in a blink!

For the cucumber salad:

1 very large English Cucumber thinly sliced
1/2 of a red pepper minced
1 -2 tsp Sesame seeds ( I like the black sesame seeds for the look in this recipe)
1-2 Tbsp fresh Cilantro finely chopped
1/4 cup finely minced red onion *optional

For the vinaigrette:

1 Tbsp avocado oil
1/2 teaspoon of sesame oil ( shake well )
1 Tbsp Unseasoned rice vinegar
1 Tbsp Maple syrup
1/4 tsp Red  Pepper Flakes
1/4 tsp sea salt
Black Pepper to taste



Add VERY thinly sliced cucumber, minced red onion, diced red pepper, and sesame seeds to a medium size bowl. Set aside.

In a small bowl mix together rice vinegar, maple syrup , avocado oil , toasted sesame oil, red pepper flakes, & sea salt.

Add dressing to the cucumber bowl. Toss to mix everything.
Serve immediately.

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Peach Power Summer Salad

This salad is loaded with goodness!  With lightly pickled cucumbers and onions, peaches, blackberries, pistachios, crispy turkey bacon and Feta cheese... This salad has so much flavor! SO many textures and tastes... This one is a winner!


Serves 6 (as a side)

1- 2 Tbs. tablespoon sugar (or honey)

1/2 cup apple cider vinegar

1/2 cup water

1 teaspoon kosher salt

1 teaspoon coriander seeds-optional*

1 English cucumber, peeled and diced 1-2 cups

1 small red onion sliced into thin long slices


1 tablespoon Red Wine vinegar
1 teaspoon whole-grain mustard
3 tablespoons extra virgin olive oil
1/2 teaspoon  salt

1 tsp lemon juice

2 cups mixed greens of choice
1 handful  of fresh herbs (basil, cilantro, mint all work well!)
3 large peaches (sliced)
1 cup blackberries
1/2 cup crushed up lightly salted pistachios or (slivered almond work )
1/2 cup cubed FETA ( goat /gorgonzola ) work too

4 slices turkey bacon (cooked crispy) and...

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Buffalo Sloppy Joes!

Good one for the whole family!

GET READY! Here is a list of what you need:


1 pound lean ground turkey

½ onion minced

1 -2 ribs of celery minced

2 cups shredded carrots 

Salt and pepper to taste

½ tsp minced garlic (optional) or 1 clove minced

1-8 oz can tomato sauce

¼ + cup franks hot sauce

 1 Tbsp. Apple cider or white vinegar

 2 tbsp Worcestershire sauce

¼ cup Chicken stock or dry wine

1 tbsp Honey or maple syrup

 1-2 tbsp tbsp olive oil

1 tsp ground mustard 

Bleu cheese crumbles or shredded cheese (optional)

On the side:

Serve on Bun, lettuce wrap, low carb wrap OR

serve over rice cauliflower or with a side salad!



  1. Heat oil on med - high heat in a large non stick skillet.
  2. Add onions and garlic and let sizzle for 1 minute.
  3. Add in the shredded carrots and celery. mix well
  4. Ad the ground turkey. Break up and stir. reduce heat to medium.
  5. Stir in a  1/4 cup of chicken broth
  6. ...
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Caprese Ground Turkey- Quinoa Skillet


We will be making a delicious Caprese Ground Turkey - Quinoa skillet dish! 


It's quick , easy, healthy and DELICIOUS! The perfect anytime meal!

I worked on perfecting it today ! This is what it looks like right from the oven.

I am excited I get to eat it twice this week! 

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Goat cheese , Herb and Sundried Tomato stuffed Chicken


 Goat Cheese - Herb & Sun Dried Tomato Stuffed Chicken!!

This recipe simple enough for any night of the week but impressive enough to serve for guests!


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The Best 4-ingredient Energy Balls


Who wants a Power Ball ?

Ok I’m not talking lottery ticket, although you will feel like you hit the lottery when you taste how GOOD these are !!!

Only 4 ingredients - cuz that’s how I roll !

•1.5 cups rolled oats
•1/2 cup nut butter ( I used cashew )
•1/3 maple syrup
•1/3 cup big flake unsweetened coconut flakes

Or/ and

Optional : 1/3 cup mini dark choc chips

Mix well - refrigerate for 30, then roll into balls !

Store in fridge — enjoy !


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