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Old-Fashioned Advice On Healthy Eating

from the Blog:


A healthy recipe is a satisfying recipe. It should be fresh, tasty and easy to make. No need for fat free, sugar free, taste free!

Cheating Jerk Chicken


  • 1 small jar of Thai Green Chili Paste (most large grocery stores have it)
  • ½ cup of Plum Sauce any brand will do
  • ½ cup of canola, peanut or grapeseed oil (plus extra for coating the pan)
  • 1 bunch of green onions, cleaned and sliced. (Save one for garnish if you like). Note: dicing up a small onion works too
  • 1 teaspoon of Salt and 1 teaspoon of ground Black Pepper
  • 2 tablespoons of any hot sauce, chili sauce, siracha sauce that you have in the house. Note: 4 packages of Chinese take-out food- hot mustard of hot chili sauce works well too and I know you have them in the house!
  • ½ teaspoon each of ground Allspice and ground Cloves (if you want it to have that real authentic taste. If you don’t have these spices a teaspoon of pumpkin spice also works)
  • 2 ½ pounds of chicken pieces, any cut you like, skin on-bone in


  • Preheat oven to 375 F
  • Mix all the ingredients, except for the chicken, in a bowl and stir until well blended. I use my hands and blend until I have a smooth paste with bits of green onions sticking out
  • Rub the chicken pieces with the paste until well coated. I use chicken breasts, cut in half  
  • Line a large baking pan with foil and put it in the oven, let it heat up a bit then coat the bottom with some oil
  • Put the chicken on the pan spreading out so they have some space
  • Roast 45 minutes to 1 hour, turn once halfway through cooking, garnish with sprigs of the saved green onion
  • I like to serve with Baby Bok Choy that I split in half, rubbed with sesame oil, salt and pepper and put into the oven to roast and of course, your favourite rice dish


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