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Smokey Chicken – Traeger, Grill or Oven {Gluten Free, Whole30, Keto, Paleo}
This Smokey Chicken recipe comes with a simple rub you can make on your own and a variety of ways to cook it up, from a Traeger Grill, to a regular grill, oven or even the stove top. The best part about this recipe is the long list of ways you can serve it up, it is so versatile.
I love a smokey rub with a little sweetness. We have been going a little crazy with using our Traegar Grill and have wanted to create a rub that is versatile and will provide great flavor whether you use a smoker, cooked in the oven, a gas or charcoal grill, or stove top. One of the necessities was that for this recipe that I didn’t want it to have was added sugar. Not because sugar is good or bad, I was challenging myself to really get creative and figure out how to create a subtle sweetness with adding in any type of sugar. Hint, cinnamon is the secret ingredient to giving the sweet flavor to this smokey recipe. You will be able to use this rub on any protein or even potatoes!
We tried this rub on brisket, chicken, shrimp, salmon, and potatoes. It is fantastic on every single dish we used it with! We also love bbq sauce and if you have someone in the fam that loves a good wet sauce on their smoked chicken, check out our easy to make homemade BBQ sauce here It is also great for dipping the chicken in after with and extra kick of flavor.
There are tons of recipes for seasonings or rubs out there but our favorite part about this one is the kick of smoke and hint of subtle sweetness. Our recipe makes enough for about 2 full chickens or around 8 chicken breasts and depending on the size of your chicken thighs about a dozen and a half. If you aren’t cooking for a crowd this is a perfect rub recipe to store in a jar for the next time you want a smokey slightly sweet seasoning for a protein.
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Grilled Peanut Butter and Jelly Chicken Wings {gluten-free}
This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.
These delicious, grilled chicken wings take the classic flavors of peanut butter and jelly and elevate it to another level. This recipe is the perfect way to make your summer BBQ a legend.
Peanut butter and jelly is a classic combination that I think we can all agree reminds us of childhood. From picnic lunches to after school snacks – it was a staple for so many of us. Budget-friendly eats at their finest, there is something so comforting about peanut butter.
Why leave that PB&J deliciousness in our past? I am bringing you a fun, new, delicious summertime recipe that brings this classic, tasty goodness into adulthood. These Grilled Peanut Butter and Jelly Wings are the perfect summer food. They will wow the pants off of your BBQ guests, and they are so simple to make.
I would LOVE to take credit for these wings, but the original idea comes from my cousin Dave, back home in Buffalo, NY. He is always coming up with unique flavor ideas for his pizzeria, from unique pizzas to fun and funky chicken wings. How very Buffalo of him, I know. His rendition is quite different than mine, without the grilling and only getting sauced after they’ve been deep fried, they are sticky and saucy and far more sweet than mine. For my chicken wing preferences, I want a little char on my wings, and I want less saucy, more savory and definitely more crispy.
Using our famous indirect method for grilled chicken wings, these wings get grilled till they are golden brown and crispy, they take a bath in sauce made from the creamy peanut butter and the sweet grape jelly, with a little garlic in there to keep in on the savory side and back onto the grill they go! This is KEY for getting a little crispy and some crunch and for making these wings the stars that they are!
You can use your favorite peanut butter in this recipe. I opt for creamy, but crunchy would absolutely work here, too! I personally find the flavor of a classic, high quality concord grape jelly to work best here. I offer a range of 1/3 – 1/2 cup, because everyone is different with their preferred levels of sweet. Use your best judgement, taste and adjust as you go. You can use homemade sugar-free or lightly honey-sweetened jelly, if you prefer.
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Keto Strawberry Shortcake with Balsamic Roasted Strawberries and Basil Whipped Coconut Cream {gluten-free, paleo}
What? Low Carb Keto Strawberry Shortcake? Yup, you read that correctly. This dreamy, classic summer treat gets a bit of an update with grain-free, low carb biscuits, tasty balsamic roasted strawberries and a basil infused whipped coconut cream. Real food, no weird ingredients. Just some tasty, clean whole foods.
Let’s start off by saying, if you think I’ve lost my mind and if you want to keep this classic dessert more simple and traditional, you can very very easily follow this recipe, opt simply for fresh strawberries or just roast the strawberries without the balsamic, but if you’ve never had balsamic roasted strawberries, yet, you truly aren’t living. And as for the basil infused coconut cream, will change your life. That has to be said.
This recipe is quite fuss-free, despite the amount of characters required to accurately describe it. Make the easy, grain-free low carb biscuits ahead and while they are baking you can prep the strawberries to go into the oven next and then finally, whip together that delicious, basil infused whipped coconut cream while the berries roast.
As far as I am concerned, strawberries are the quintessential summer fruit. They have such fond memories attached to them, for me. From strawberry picking with my mom and my sisters, to bowls of fresh berries being brought outside out for dessert after a delicious summer meal, enjoy al fresco. My mom loves to bake and she made an incredible strawberry shortcake, with fresh baking soda biscuits, which she always made to seem so effortless. Strawberry shortcake reminds me of backyard meals, towels wrapped around our chilly bodies from spending the entire day in the pool. It brings back memories of no school, being outside all day and late sunsets.
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Lettuce Wrapped Chicken Souvlaki {Paleo, Keto, Whole30}
Blog Post from May 2017: After 4 weeks of loads of travel, I am back home and getting back into real life. Interestingly, I have never been more organized with my content when traveling, especially before 4 weeks of on and of travel. I had plenty of content to share posts just as regularly while I was gone. From this time last month, until right now, I have been in Mexico, Portland Oregon and finally, Buffalo, New York. I’ve been down the road and back again, to say the very least.
This final leg of travel, which I just returned from last night, began as an innocent surprise trip home to see my family. I somewhat randomly selected this week, though it was my Mother’s birthday and my nephew’s first birthday, but it was just all a good excuse to come home and surprise everyone.
Sadly as the trip crept closer, I received word that my Grandfather had fallen ill and it wasn’t looking great this time. His body was failing him and it was his time. He was in Hospice. I kept checking in with my mother, from my trip to Portland, asking how he was and managing the wonder of what would happen if he passed if I was in Portland, mere days before my scheduled surprise trip. Could I book a rush trip back to New York from Portland? I would also have to spoil the surprise that I had worked so hard on and it would be a challenge cancelling a non refundable trip, just to come a couple days sooner.
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Safer Sun Protection. From Sunscreens to Superfoods. How to Protect Yourself in the Most Non-Toxic Way.
Safer Sun Protection. From Sunscreens to Superfoods. How to Protect Yourself in the Most Non-Toxic Way. Check out this post to learn more about non-toxic sunscreen, how much sun is too much, how to eat to support your body’s natural defenses and more.
The topic of sun protection, like SO many things, has gotten a bit confusing for folks. “The sun is bad”. “The sun is good and absolutely necessary to avoiding vitamin D deficiency.” “Sunscreens are necessary, don’t ever leave the house without sunscreen on.” “Most sunscreens are loaded with so many toxic chemicals that they may be more harmful to our bodies than the sun itself.”
Recently, reports from the Environmental Working Group (EWG) and Consumer Reports have warned consumers against using many types of conventional sunscreens, especially on children. Of the 1,400+ sunscreens tested by the EWG, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer.
So, where do we go from here for safer sun protection?
With 1 in 5 Americans being affected by skin cancer, it’s amazing to learn that the majority of folks aren’t wearing sunscreen daily or worse, there aren’t doing anything at all to protect themselves appropriately. By simply wearing a non-toxic, protective SPF sunscreen daily, we can prevent skin cancer and premature aging. But, we need to know what to look for and what to avoid and all the many ways beyond sunscreen that we can support our body for safe sun protection and safe sun exposure – while still reaping the necessary benefits of the sun.
Why Most Sunscreens are Harmful
Chemical Sunscreens vs Physical (or Mineral) Sunscreens.
There are two ways that a sunscreen protects the skin from sun damage – either with a mineral barrier or a chemical one. Chemical sunscreens contain compounds, which create a chemical reaction and work by changing UV rays into heat, then releasing that heat from the skin. They are often referred to as chemical or organic absorbers. Chemical sunscreens are technically sun filters. Mineral sunscreens typically include ingredients like zinc oxide or titanium dioxide, which create a physical barrier to protect the skin from the sun, they sit on the surface of the skin and physically bounce or reflect sun’s rays away from the skin. Mineral sunscreens are great for people with sensitive skin as well as babies and kids.
Chemical Sunscreens
Chemical sunscreens, the type you’ll most often find at the store, contain a slew of chemicals, including oxybenzone and octinoxate, which are absorbed by the skin and both of which are linked to health hazards and have been shown in scientific studies to harm coral reefs. (These are the two chemicals Hawaii recently banned in all sunscreens, effective in 2021). Additionally, many sunscreens also contain avobenzone, octisalate, octocrylene and homosalate. Laboratory studies indicate that some chemical UV filters may mimic hormones, and physicians report sunscreen-related skin allergies, which raises important questions about unintended human health consequences from frequent sunscreen application.
Spray sunscreens have also become quite popular in recent years, and these carry their own additional dangers, especially when inhaled.
Many sunscreens also contain methylisothiazolinone, which has been found to be a top allergen.
Here’s a scary statistic: The chemical oxybenzone, that has been shown to pose a hazard to human health and the environment, it is an allergen and a hormone disruptor that soaks through skin and is measured in the body of nearly every American – in 2018, over 12 years after first reports from EWG were published in regards to this chemical – it still appears in 2/3 of the commercial sunscreens on the market. The reason that hormone and endocrine disruptors are so scary is because they’re especially harmful in small amounts, as they mimic the hormones our body creates daily and can interfere with everything from our reproductive systems to our metabolism. They’re particularly bad for young ones whose systems are rapidly developing.
Recent research shows that many chemical sunscreens may carry more of a risk than moderate sun exposure, so it’s best to simply avoid these sunscreens, unless you have absolutely no other option, there is no shade and you have no cover-up options with clothing. But I would suggest this to be a last ditch effort simply to avoid overexposure and extreme sunburn.
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Mint Mojito Iced Coffee {Paleo and Keto Options}
This Mint Mojito Iced Coffee is the perfect, refreshing way to say goodbye to summer! Bright, fresh, creamy, minty, a little sweet this updated recipe brings lots of options to make without dairy or refined sugar, so you can totally customize your brew!
First off, welcome to the brand new Tasty Yummies website!! This new design and format has been several years in the making and I am so proud to finally be able to share it with all of you. I am hopeful that this new website format will make it so much easier for you to navigate, search and enjoy all of the content I create. I am also excited to have a new home base for everything I envision for the future of Tasty Yummies. I really hope you enjoy. And I also have to say a big huge thank you to all of you for your years of support, for reading, following along and sharing with others. It is my dream to be able to create and share all of these things I am so passionate about with all of you and it’s because of your support and your desire to spread the love, that I am continually able to do so.
OK now, secondly, can we please not rush away summer? We still have several weeks left. I get it the kiddos are heading back to school. The reality of cooler weather and the hustle and bustle of non-summer life are looming. So why not hang on a little longer to the goodness of summer. I am proposing this refreshing drink is the perfect way to do so. Of course, it doesn’t hurt that we are smack dab in the middle of an epic heat wave here in Southern California so enjoying the last bits of summer, for us, shouldn’t be a problem.
My first experience with this drink was at Philz Coffee in Huntington Beach, overlooking the ocean, soaking up all the summer vibes. I had heard about this epic combination of coffee with fresh mint and thought it sounded wackadoo, but I am never one to scoff at a strange pairing. Some of the best things I have ever tasted were fully unexpected.
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Grilled Watermelon Salad with Arugula, Feta and Charred Limes
Fruit and I have certainly had our ups and downs over the years. I like to describe our tumultuous connection using the Facebook relationship status of “it’s complicated”. In the past couple of years as I have worked very, very hard to get my gut issues under control, despite the usual suspects, I have come to find that many fruits, especially those highest in fructose to be one of THE biggest triggers in my chronic bloating, gas and general gastric upset.
This isn’t exclusive to me and it’s actually quite common with folks that struggle with bacterial imbalances in their gut, SIBO, leaky gut, etc. Fruits high in fructose can cause fermentation in the gut, which can lead to some not-so-pleasant after effects.
It took me some time to discover that fruit was one of the biggest culprits and more, it was hard for me to understand how a nutritious, healthful whole food, like fruit could be create such gnarly side effects. Seemed wrong. It was in experimenting with a low FODMAP protocol that I found some of the greatest relief and while there are still some fruits today, that I have to be careful with and mindful of how much I consume, it has changed so significantly over the last few years as I have worked hard to heal my gut and get my gut bacteria in better balance.
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Chilled Zucchini Basil Soup with Lemon Garlic Cream
This Chilled Zucchini Basil Soup with Lemon Garlic Cream is a summertime dream dish. Great as a starter or add your favorite protein for a perfect, super quick one-bowl meal.
Well, it’s that time again. Zucchini season. The abundance of my favorite veggie at the grocery, farmers markets and home gardens everywhere, means a new year to get creative and find new ways to cook up this tasty little green squash.
I personally find zucchini to be incredibly versatile, stepping in as noodles like spaghetti or fettucini or even rice noodles in Pad Thai. It works well in desserts like cookies or muffins, it makes amazing savory fritters, shoot it’s even amazing in smoothies.
I really enjoy pureeing raw or slightly cooked zucchini, as it brings a really hearty creaminess without the need for dairy, dairy alternatives or nuts.
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Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches {+ Video} – Paleo-friendly
With summer upon us frozen treats are a must, but no need to wreck your body in the process. These Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches feature my popular almond butter chocolate chip cookies and a banana soft serve filling. Made without dairy or grains and they are low in sugar.
[This is an updated post from 2013.]
It’s truly been years since I have had an old school ice cream sandwich, ya know the ones, soft chocolate cookies, vanilla ice cream filling. While working an event a few years back, I came across a food truck that specialized in just ice cream sandwiches and they actually had a gluten-free and dairy-free option for someone like me. YAY! It was delicious and messy but probably loaded with sugar and lots of other stuff I prefer not to eat. It immediately got the gears turning in my head. I wanted to make a more healthful ice cream sandwich myself and I of course just needed to find the time to actually play with some recipe ideas.
I know we have all seen the one or two ingredient banana ice cream that has been making it’s rounds all over the internet for the last few years. If you haven’t tried it yet, you must. Stop what you are doing right now, put those bananas in the freezer and make some yummy dairy-free ice cream alternative. It is simple to make and sooo surprisingly creamy and delicious. I realized it would make the perfect ice cream sandwich filling since it is creamy, simple to make and literally has nothing more than bananas in it. A great compliment to some grain-free, dairy-free cookies!
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Grilled Potato and Arugula Salad with Fresh Herbs
This Grilled Potato and Arugula Salad with Fresh Herbs is a summertime backyard BBQ staple around here. A must when we are entertaining. Put all other potato salads to shame with multiple layers of flavor and texture.
[This is an updated post from 2011.]
For well over 6 years now this potato salad has been a staple of our summertime cookouts. Whenever we have people over, whether we are cooking up the most elaborate or the most simple of meals – this side dish stunner is my go-to.
Cooking up the potatoes first allows them to soften up a bit, so when they hit the grilled glistening with the Terra Delyssa olive oil, they get a golden brown char to the outside of them, while still holding their shape.
Try substituting baby spinach, kale or other lettuces or greens for the arugula and even play with different vinaigrette moves, try adding in a whole grain mustard, a little lemon zest, maybe add some red pepper flakes.
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Red Velvet Pudding Pops with White Chocolate Drizzle {Dairy-free, Paleo, Vegan}
In honor of #popsicleweek, I am bringing a traditional cake recipe new life with these tasty Red Velvet Pudding Pops. Of course, there’s a twist. I boosted this sweet treat with nutrient-dense whole foods, so you can have your cake and nutrients and eat it, too!
It wasn’t too long ago that I snuck a little cauliflower into some popsicles here on Tasty Yummies. I’m hoping if you tried that recipe, you still trust me and know that despite these strange ingredient combos, I will never lead you astray. It was a fun surprise to find that the cauliflower brought another level to the treat, with creaminess and also of course, nutrients. While I don’t feel that every dessert should have a veggie snuck into it, I do love the unexpected nutritional boost that this provides. And why not?
So, I am back at it again today with these Red Velvet Pudding Pops. As traditional Red Velvet Cake is simply a subtle amount of cocoa with red food coloring, it’s actually a cake flavor that has forever eluded me. I never really understood it. It’s not chocolate and the red color has nothing to do with flavor. But not too long ago I tried a gluten-free Red Velvet cupcake and I am not gonna lie. I was into it. But, ya know, it was loaded with sugar and grains. Additionally, red food dye used in baking is almost always derived from Red #40 (Allura Red) an artificial food dye. According to a CSPI report, some of the most commonly used food dyes may be linked to numerous forms of cancer, along with hyperactivity and other behavioral problems in children.1http://articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx The European Union has recently placed regulations on labeling food dyes to inform consumers of the health risks, but the United States has no such requirement.
References
1. ↑ http://articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx -
How-to Build an Epic Grain-free Cheese and Charcuterie Board
When it comes to entertaining, boards are the ultimate in wow factor without a ton of fuss. More specifically I am a HUGE fan of cheese and meat boards. Selfishly when entertaining, since I prefer to avoid grains and greasy chips and snacks, cheese and charcuterie boards offer a great, pretty low maintenance way for me to have everything that I want, while still making all of my guests happy.
My cheese and charcuterie boards are generally focused around being totally grain-free and then depending on my guests, I will often have a generous pile of toasted crostini, that I serve to the side, separately for the non gluten-free or grain-free folks. I simple arrange sliced crostini in a single layer on a cookie sheet, brush both sides with olive oil and toss under the broiler for a few minutes on each side. Add a sprinkle of sea salt. It’s the fastest way to lots of toast.
Follow along for all of my tips on How-to Build an Epic Grain-free Cheese and Charcuterie Board.
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Moroccan Mint Rice with Spiced Chicken Skewers
I am always looking for fun, inspired and unique ways to up my culinary creativity game, without too much extra fuss. Enter tea. I find tea-infusing to take the flavor profiles of recipes to new heights, with little to no extra work and the flavor combinations truly are endless.
This Moroccan Mint Tea infused rice is the perfect example. Beyond boiling some water and infusing the tea for 3-5 minutes, that’s about it for extra work. The rice cooks as usual and you are left with an incredibly flavorful dish, that will knock your socks off.
After sipping on a steamy mug of this flavorful Moroccan Mint Tea from Stash Tea, a beautiful blend of both mint and green teas with a hint of lemongrass flavor, I found I was inspired to create a meal focused on the very essence of the tea. Morocco. The rice is fluffy and fully of subtle Moroccan flavors from the mint to the spices and the flecks of sweet raisins and the crunchy toasted pine nuts. All of this pairs perfectly with the Moroccan Spiced Grilled Chicken Skewers which elevate this to a meal. If you want to go deep into the Moroccan flavors, I recommend adding some preserved lemons when serving.
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How-to Make Quick Pickled Veggies
With the end of summer not too far off, it’s time we start planning our graceful exit strategy, for me this usually includes preserving as much of the summer flavors as possible. Besides preserving fresh herbs in olive oil, I find quick pickled veggies to be an excellent way to hang on to the tasty abundance of summer, just a little bit longer.
Sure, canning, fermentation and other more long-term storage options are always available, but this is a super quick method, that you can throw together in a mere 15 or 20 minutes. No mess and no fuss.
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Greek Lamb Burgers with Tzatziki {gluten-free, paleo-friendly}
I am back in New York right now, visiting my family for the week. I’ve been home but a couple of days and it’s been jam-packed with family, friends, fun and of course – eating. We have yet to fill our faces with a Greek feast, but I know it’s coming, that’s always on my MUST-HAVE list when I am home.
In moving to California over three years ago, I have found myself learning how to recreate some of my most favorite Greek dishes that I grew up eating, as well as many that I didn’t. To me, Greek food is the flavor of family and comfort and it’s the taste of home. Good homemade Greek food is always what I crave when I am feeling homesick and missing my family. Lamb is certainly a Greek favorite and while we traditionally enjoy leg of lamb roasted or grilled, I have really come to love ground lamb, as meatballs, in homemade gyro meat, in moussaka or especially these tasty burgers.
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Our 15 Favorite Summertime Salads
I know we are creeping closer to summer’s end, but let’s not get ahead of ourselves. We still have several weeks left of summertime abundance and then, of course, the magical swing season where summer and autumn meet for a brief time and the produce is extra special. For now, I plan to continue to celebrate and indulge in all that the summer’s markets and local farms and gardens have to offer.
Our 15 Favorite Summertime Salads:
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Grilled Romaine Salad with Blueberries, Avocado and Creamy Lemon Tarragon Vinaigrette
As I sit to write the posts for this website, 2-3 times a week, often I find myself lacking the words. I am no writer, have never claimed to be. I am sure my sentence structuring is atrocious, I am certain my posts are littered with typos and poor punctuation skills. I generally didn’t start this website to share my personal thoughts on life or my beliefs, as often as they do trickle into the pages by default. I mostly have always had a strong desire to help make a difference for those, like me, that struggle with their health, are challenged by navigating the ever-evolving landscape of eating and food and what it truly means to be well.
As our worlds are all constantly changing and shifting, as life seems to get busier than ever for us all, I find myself more called to want to simply live my life without a filter, to share my experiences in all their realness and hopefully, simultaneously, inspire you to be excited about getting into the kitchen and tapping into your own creativity. I want you to approach food and your health without fear. I want you all to feel empowered to be your own advocates and to never settle for anything other that feeling amazing, every day. My hope is also that through sharing my recipes, how-to’s and other tips here on the website and on social media, that everyone knows eating well doesn’t always have to be about the crazy flavor combos and complicated ingredients that you can only buy online or at a specialty food store. I think we all have to admit that even though weeknight meals deserve a little flair sometimes, a totally boring, basic
bitchmeal of veggies and some baked fish, that isn’t exactly instagram-able – that’s totally OK, too. -
Summer Squash Salad with Basil Vinaigrette and Crispy Prosciutto
Summer is definitely all about the fuss-free eating, but to me, it’s also all about enjoying the abundance. With so much beautiful produce in season, there is no shortage of foods to be inspired by and get creative with.
To me, zucchini gets all the love during the summer and admittedly, I likely eat a farm’s worth myself every year. But lest we forget about the yellow summer squash, the beautiful golden sibling to the zucchini. While the flavor is very similar, the only real major difference is their skin color, so I find the yellow squash to be as equally versatile as the zucchini and it too is a mainstay in my summer kitchen.
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Chilled Roasted Heirloom Tomato Soup
This Chilled Roasted Heirloom Tomato Soup is so much more than your average gazpacho. It celebrates the tastes of summer by bringing out their very best flavors and honoring the preparation that makes them truly shine. It’s strange, despite the insane heat waves, I still have the days where I find myself craving comfort foods like soup and stews, yet I still want to soak up much of abundant fresh summer produce that I can. But, a girl can’t live on salads, smoothies and popsicles, alone.
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Grilled Greek-Style Leg of Lamb
This is a recipe that I have wanted to share with you all for many years, but my disdain for photographing meat has kept me from it. I know, I know. I’ve been holding out. Don’t hate me. But I have long struggled with how to make charred, brown meat look appetizing, I dunno if I did it – but who cares? I did the best I could and this is far too delicious to keep from you any longer.
This is another Greek recipe I grew up eating. My Dad has perfected his Greek Marinated Leg of Lamb. He has done it bone-in and boneless on the grill, in the oven and even over an open fire pit. Every summer when the Greek side of my family has their big family reunion out at the lake, my dad is always in charge of the lamb and it’s a spectacle for everyone. In all honesty, I feel like half of it gets eaten right off the grill.
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Greek Potato Salad
This light Greek Potato Salad is full of a bright, fresh tang from the freshly squeezed lemon juice, an incredible fresh crunch from the red onions and cucumber this all comes together with the fresh fill and oregano to create perfect Greek flavors. Step away from the mayo and opt for my family’s favorite summer side dish.
Summertime is the time of quick meals, picnics, BBQs and cookouts. As much as I am a big fan of mayonnaise, I have never been able to get down with the idea of it on my cold salads. I have never enjoyed it on potato salad, coleslaw or pasta salad. Not sure why. Maybe it’s too many picnics in my youth, seeing the salad and the mayo baking away in the sun, no one has a care in the world. I won’t ruin it for those of you that like it, but it’s just not for me.
