Not Jerk Chicken

Everybody loves Jerk, its the meal people ask me to cook for them most often. And the recipe everyone wants to see. Even though Jamie Oliver is out here selling Jerk rice *Laughs out loud*, in order to make Jerk you need a Jerk pan and meat! In my opinion, Jerk has three key elements Scotch Bonnet, Pimento (All-spice) and the method of cooking. All of this is to say the recipe I’m about to give you is not Jerk Chicken but it takes inspiration and borrows some of those flavours to make something delicious and easy to make. 

We already spoke a little bit about the history of Jerk, check out that blog here. But this dish has a different history. One that dates back to around 2009 in my kitchen. I was 12, and fell in love with all the Jerk flavours I discovered in Jamaica. I didn’t have a Jerk pan and England was far too cold to be outside on the BBQ (this was pre-global warming madness). However, I did have an imagination and I knew what Jerk tasted like to me, so I went to work. The product was so good, I was cooking for every church, family and community gathering. I never wrote the recipe down, I refused to share it with anyone but today I’m going to share it with all of you! 

Also, as it’s nearly I though I’d give you all a little gift, a bonus recipe… the best coleslaw you ever tasted. Enjoy! 

Ingredients 

Chicken

  • 600g Chicken
  • 1 Lemon
  • All-purpose Seasoning
  • 1 Onion 
  • 5 Cloves of Garlic
  • 1 Tomato
  • 1/2 Scotch Bonnet
  • Pimento or allspice
  • Thyme
  • 50ml BBQ sauce 
  • 200ml Water
  • 2 tbsp Honey

Method

  1. Squeeze your lemon over the chicken and rub it down in the juice this will help get rid of any raw flavours. 
  2. Cover the chicken in a generous dash of all-purpose seasoning.
  3. Put this chicken in the oven and let it cook until it’s golden brown in colour (30 – 35 minutes) 
  4. Finely chop your tomato, onion, scotch bonnet and garlic 
  5. Heat a frying pan to a medium heat and add your tomato, onion and garlic
  6. Cook them for 4-6 minutes until the onions have caramelised. 
  7. Add your BBQ sauce, honey and water 
  8. Add your pimento, thyme and scotch bonnet then cover your pan and leave it to simmer for 15 minutes
  9. Once your chicken is brown you’re going to add your sauce to the chicken, pour it, brush it, throw it whatever your style is.
  10. Pro Tip – save a little sauce to add to the chicken once you’ve served up
  11. Let it cook for another 20 minutes. 
  12. BOOM! There you have it, NOT Jerk Chicken!

C’Slaw

Ingredients 

  • 1/2 Green Cabbage
  • 1 Red Sweet Pepper 
  • 1/2 Red Onion
  • 2 Carrots
  • 3 Chilli Peppers
  • 1/2 Mango 
  • 1 tsp Honey
  • 100g 0% Greek Yoghurt 
  • 20g Extra Light Mayonnaise 
  • Salt and Black Pepper (to taste) 

Method

  1. Thinly slice your cabbage, pepper, onion and chillies and then add them into a large mixing bowl 
  2. Grate your carrots and add them to the bowl as well
  3. Cut your mango into small chunks 
  4. Then add the honey, yoghurt and mayonnaise 
  5. It’s time to get your hands dirty, get in there and mix it around
  6. Add salt and pepper to taste and maybe even some hot sauce (if you’re brave enough)

Let me know in the comments if you want to see the macros and I will update the post and add that in for you all. 

This one is for all of you that struggle in the kitchen and everyone who wants something that’s nice and easy to make. So get cooking and let me know how you get on. Also, comment your ideas for what I should call this I feel like this dish needs a name so let me know. 

I’m in the process of improving the blog, so expect more regular content… more recipes, more fitness advice, more Flava! Make sure you’re following the blog on Instagram, Facebook and by email so you can stay up to date!

Peace and Love, 
B

Natural Peri Peri Chicken

As the blog grows and develops I want to tell more stories and share recipes and ‘Flava’ from cultures all around the globe. This week I’m going to start with something that might just be the most popular dish in the fitness community and in the country in general. Peri-Peri Chicken! This one has taken the country by storm and I’ve been a fan since way back when my Under-18’s basketball team were sponsored by Nando’s *Living the dream*.

Quick Food History #StayWoke

Food tells great stories, that was one of my main motivations for writing this blog. We pass our culture through our food, so it’s important to strive to know a little bit more about the food that you eat, its history, and its origins.

Just like Jerk, Peri-Peri is a dish with rich cultural history, variations of that famous sauce date back as far as the 15th century. Although it has come to be known as Peri Peri the Portuguese refer to it as Piri-Piri Swahili for pepper-pepper, which hails back to the dish’s African roots. While it’s exact origins are still debated we know that the dish likely originated with Portuguese settlers (Colonizers) in Angola and Mozambique, who discovered the African Bird’s Eye Chilli and combined this with some other seasonings to create the dish we know and love today.

Ingredients:

  • Chicken
  • 2 Red Peppers
  • 1 Red Onion
  • 1 Bulb of Garlic
  • 6 African Birds Eye Chillies
  • 2 tsp Smoked Paprika
  • 2 tsp Crushed Chilli Flakes
  • 3 Fresh Lemons
  • 3 tbsp Oil
  • 2 tbsp White Wine Vinegar
  • 1 tbsp Honey
  • Fresh Thyme
  • Salt 
  • Black Pepper

DSC01320

Method 

  1. Heat a skillet or griddle pan on a medium heat
  2. Slice your onions and pepper and crush your garlic
  3. Add these to the pan and cook them for 5-10 minutes
  4. Slice your chilli peppers 
  5. Juice your lemons 
  6. Add the cooked garlic, onions & pepper to a blender along with your chillies, lemon juice and vinegar 
  7. Blend until it’s smoother than a Marvin Gaye album
  8. Add chilli flakes, paprika and a dash of salt and pepper (blend it some more for good measure) 
  9. Bring it to the boil in a small saucepan 
  10. Slowly add your oil and honey then stir it up.
  11. Add your thyme and let it simmer for 20-30 minutes 
  12. Let it cool and there you have it your very own Peri-Peri Chicken Marinade*
  13. So now to make the chicken all you need to do it smother it in your marinade, let it sit in the fridge overnight and soak it the flava then the next day cook it in the oven for those delicious peri flavours
  14. For extra flava cook the chicken for 5 minutes on each side in a skillet or griddle pan before finishing in the oven.  

*Pro tip: I’ve found that this sauce improves with time so let it sit in your fridge for a few days the flava just keeps getting better. 

Get cooking, I hope you enjoy it. Like, share and subscribe to the blog if you want to see me explore some other dishes from around the world. 

Peace,
B


Blueberry Protein Pancakes

This week I’m bringing a classic. If you watch enough YouTube you already know about this one but I feel I have to add a little fitness and flava twist to it and share it with the world. Pancakes are one of my all-time favourite desserts/breakfasts/snacks, basically, whatever time of day it is I’m down to eat some pancakes. So pancakes that are high in protein, filled with micronutrients and take 5 minutes to cook up, then that’s a dream, right? Well, that is the dream I’m sharing with you all today!

Ingredients:

  • 1 Banana
  • 2 Egg Whites
  • 50g Oats
  • A dash of Cinamon
  • A dash of nutmeg
  • Blueberries

Method:

  1. Add your banana, egg whites, oats, cinnamon and nutmeg into a blender.
  2. Blend until you get a smooth consistency, you need it to be slightly runny if it’s too thick add a dash of milk
  3. Cut your blueberries in half and stir them into the mixture.
  4. Heat a frying pan to a medium heat and add a dash of oil
  5. Once it’s hot, it’s time to get cooking, get fancy with it – show off your pancake flipping skills
  6. Serve and enjoy!

Macros:

Calories (kcal): 365
Carbohydrates (g): 72
Fat (g): 5
Protein (g): 15

Pumpkin Soup

There’s nothing spooky about this pumpkin soup. Growing up in a Jamaican household we don’t really do much celebrating for Halloween, but while the rest of the country is carving pumpkins, we’re cooking pumpkin soup. So I’m going to let you in and show you this secret winter recipe. It’s time to get rid of all that trick or treat chocolate and let the flava into your life!

Soup is a staple of any good Carribean kitchen, we can *Jamaican accent* ‘tek anyting an mek soup’. So over the winter months, I’m going to share a variety of different Flavas, hit that follow button and go check out my Instagram, so you don’t miss out. But we’re going to start with one that’s super easy to make and tastes amazing!

Ingredients

  • 400g Pumpkin
  • 40g Coconut Milk
  • A Clove of Garlic
  • A Finger Chilli (for some spice!)
  • A Stock Cube
  • Dried Thyme
  • Black Pepper

Method

  1. Peel, dice and boil your pumpkin for 10-15 minutes
  2. Drain the water from your pan and add your coconut milk, garlic, chilli and stock cube.
  3. Blend the contents of your pan until it’s smooth, like an 80’s jazz band
  4. Add your stock cube, thyme and black pepper
  5. Let it simmer for 10 minutes, stirring it occasionally
  6. Serve and enjoy the flava

Macros

Calories (kcal): 140
Carbohydrates (g): 18
Fats (g): 6
Protein (g): 2

Jamaican Browned Stew Fish

Inspired by my recent trip to Jamaica, I’m coming back to the blog with some real Caribbean cooking. I spent a lot of time living it up by the beach and tasting everything the ocean had to offer, this has to be one of my favourite meals from the trip. I’m going to recreate it for you all. So you can bring the Flava into your life.

This recipe shows what fitness n flava is all about. Delicious food that will help you stay on track towards your fitness goals. Fish is a great source of Omega 3, Vitamin D and many other minerals. Helping to do everything from lowering blood pressure and improving brain function to reducing inflammation in your joints. This is definitely a recipe to add to your meal prep rotation.

Ingredients

  • 1 whole fresh fish (in Jamaica Snapper is a favourite, I’ll be using Sea Bass)
  • 1/2 Onion
  • 1/2 Sweet Pepper
  • 3 Cloves Garlic
  • 1 Tomato
  • 1/2 Scotch Bonnet Pepper
  • 2 Tbs Vinegar
  • All Purpose Seasoning
  • Vegetable Stock Cube
  • A Dash of Pimento/Allspice
  • Thyme
  • 50ml Coconut Milk

Method

  1. Make sure your fish is scaled and clean your fish, you can get the fishmonger to do this, it saves time or you can cook the recipe with fish filets.
  2. Rub down the fish with vinegar.
  3. Chop your onions, pepper and scotch bonnet, slice all of these into rings.
  4. Add 2 tablespoons of oil to a frying pan and cook these of a low heat for 5-7 minutes
  5. Once these are cooked remove them from the pan and place them to the side.
  6. Lightly dust your fish with some all-purpose seasoning on both sides.
  7. Using the same oil you cooking you fresh seasonings in, fry the fish for approximately 5 minutes each side (Until cooked)
  8. Slice your tomato and dice your garlic then add these to the pan along with the fresh seasoning prepared earlier.
  9. Add 1 cup of water along with your thyme, coconut milk, stock cube and pimento.
  10. Let is all simmer for 8 minutes
  11. Serve and enjoy!

500 kcal French Toast

Forget your avocado on toast, Fitness n Flava is here to take your brunch game to a new level. I love this recipe, perfect for the summer vibes, and the Marcos will keep your summer body intact whatever your goals may be! Check it out and let me know what you think in the comments!

Ingredients:

  • 260g White Bread Baton
  • 3 Egg Whites
  • 50ml Milk
  • Tsp Cinnamon
  • Tsp Nutmeg
  • 200g Strawberries
  • More fruit to decorate

DSC00830

Method

  1. Slice your bread into roughly 8 even pieces, then place them in a baking tray
  2. Grab a bowl and whisk your milk, egg whites, cinnamon and nutmeg together
  3. Pour your mixture over the bread and then drain the excess from the baking tray
  4. Repeat this process until all the mixture has been absorbed by the bread
  5. Grab a non-stick frying pan and cook your bread until it’s brown on both sides
  6. For your strawberries, slice them into halves heat up a saucepan and cook them on a high heat for 2-3 minutes
  7. Serve and Enjoy!

Macros (2 Servings):

Calories (kcal) – 454
Fat (g) – 3
Carbohydrates (g) – 87.1
Protein (g) – 20g

DSC00831

Escovitch Fish and Sweet Potato Pieces

If the first three blogs didn’t make it clear I LOVE chicken. But I’m not trying to promote any stereotypes here and it’s not everyday chicken, sometimes you have to switch it up. All the fitness ‘Bro’s’ out there know that there’s only so much chicken, brown rice, and broccoli you can eat before you go insane. And even with all the flava coming out of my kitchen variety is still the spice of life. This dish will revolutionalize your meal prep Mondays and help you stay on track towards your fitness goals.

As well as being delicious, salmon is high in protein, which will aid in building and retaining muscle. It’s also a great source of omega-3 fatty acids which have been linked to improved cognitive function, reduced risk of heart disease and improved joint health, among many other benefits. So this is definitely a recipe to add to your meal prep rotation.

Ingredients (Serves 2):

  • 2x100g Filets of Salmon (use a fish of your choice)
  • 2 Limes
  • 2 Cloves of Fresh Garlic
  • Black Pepper
  • All Purpose Seasoning
  • 1 tsp Onion Powder
  • 1 tsp Chilli Powder
  • 2 Red Onions
  • 1 Green Sweet Pepper
  • 1 Red Sweet Pepper
  • 1/2 a Scotch Bonnet Pepper
  • 2 tbsp White Wine Vinegar
  • 1/2 tsp Allspice (pimento)
  • 2 Sweet Potatoes
  • Dried Thyme
  • 1.5 tbsp Oil

Escovitch Salmon Seasoning

Method:

Fish

  1. Lightly score the surface of the fish and squeeze one of your limes over it.
  2. Finely chop up your garlic
  3. Rub your garlic, black pepper, onion powder, chilli powder and all-purpose seasoning into the fish and set this aside in the fridge to marinate for at least 1 hour.
  4. Grab a frying pan and add a tiny bit of oil so the fish doesn’t stick.
  5. Cook the fish on a medium heat for 4-6 minutes each side.

Sweet potato

  1. Wash your sweet potatoes leaving the skin on
  2. Cut them up into little bite-sized pieces
  3. Boil them for 8-10 minutes
  4. Take them out and place them on a baking tray, add 1 tbs of oil and mix them up so they are evenly covered.
  5. Add thyme and all-purpose seasoning
  6. Bake them at 180 degrees for 15-20 minutes or until they’re golden brown and crispy.

Escovitch sauce (Vegetables)

  1. Neatly slice your onions, both sweet peppers, and your scotch bonnet pepper.
  2. Heat up a small frying pan with 1/2 tbs of oil
  3. Slowly saute your onions, sweet peppers, and scotch bonnet pepper for around 5 minutes.
  4. Add in the white wine vinegar, all-spice, and squeeze in the juice of a lime, then stir it up!
  5. Cook on a low heat for 6-7 minutes
  6. Serve everything up and enjoy!

 

Escovitch Salmon

Macros

  • 519 Kcal
  • 24g – Fat
  • 48g – Carbohydrates
  • 26g – Protein