Tone and Tighten

Real Fitness For Real People

Caribbean Jerk Grilled Vegetables

Throw these flavorful Caribbean Jerk Vegetables on the grill for the perfect healthy side dish. Enjoy a taste of the islands with flavorful seasonings that pair perfectly with this veggie medley. This recipe will spice up your backyard barbecue with fantastic flavor in this healthy veggie side dish. Get the recipe below. 

 

Caribbean Jerk Grilled Vegetables

Keep reading for the recipe.

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

 

Spice up your backyard barbecue with amazing flavor in this Caribbean Jerk grilled vegetables dish. 

Traditional jerk seasoning is a Jamaican flavoring that uses a mix of amazing spices for island flavor in a favorite barbecue meal. These veggies are the perfect side dish to pair with my Grilled Caribbean Jerk Chicken recipe. 

Now you don’t have to travel to the Caribbean this summer, you can enjoy delicious island food from your own backyard all season long. If you haven’t tried Caribbean Jerk Chicken yet, you’re missing out! Give it a shot! 

Get the recipe below. 

 

 

Calling all mamas!

Introducing my all-new Mommy Tummy Fix program!

We all know that in order to tone the legs and arms that we need to do some exercise and lift some weights, but tightening the tummy? Yep – that requires more than just crunches and planks.

That’s where this program comes in.
 
A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.
  • ​Six phases of workouts to ensure your continued progression
  • ​Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
  • ​The exact same workout plan my wife used for her amazing results
The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.
 
Check out the program here: The Mommy Tummy Fix

 

What is Caribbean Jerk Seasoning?

“Jerk” refers to the way that a meat, vegetable, or fruit is seasoned and cooked. Traditional jerk flavoring uses a marinade or paste containing allspice and habanero peppers.

The meat is marinated and then slow cooked over fire or a grill. You can make your own seasoning, or buy it in a bottle. 

What Does Caribbean Jerk Flavoring Taste Like? 

Jerk seasoning is a Jamaican style dish that brings an amazing blend of spices to create an island flavor.

The flavors typically come from a mixture of allspice, ginger, garlic, nutmeg, and thyme, and sometimes habanero peppers for a little heat. 

With a fantastic seasoning blend and a delicious smokey grill flavor, these Caribbean Jerk grilled vegetables are sure to be a favorite. 

What Side Dishes Go With Jerk Chicken?

This recipe is the answer to that common question, ‘what side dishes should I make for Caribbean jerk chicken?’. The mixture of veggies such as zucchini squash, yellow squash, bell peppers, mushrooms, and asparagus pair amazingly with this delicious seasoning mix below.

Try it- this is the perfect side dish for jerk chicken. It’s the best blend of veggies you need to go with Grilled Caribbean Jerk Chicken. 

Some other great side dishes for jerk chicken are coleslaw, grilled corn on the cob, green beans, baked beans, or fruit dishes. Try some of my favorites to pair with the chicken and veggies:

Easy Herbed Rice

Island Fruit Salad

Crispy Oven-Baked Sweet Potato Fries

Now on to the Caribbean jerk grilled vegetable recipe below. Happy grilling! 

 

 

Print
Caribbean Jerk Grilled Vegetables
Recipe type: Side dish
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Throw these flavorful Caribbean Jerk Vegetables on the grill for the perfect healthy side dish.
Ingredients
  • Jerk Seasoning:
  • 1 Tablespoon onion powder
  • 1 Tablespoon ground allspice
  • 1 teaspoon five-spice powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground nutmeg
  • ½ teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 1 Tablespoon dried thyme
  • Salt and pepper, to taste
  • Vegetables:
  • 1 zucchini, thickly sliced
  • 1 yellow zucchini squash, thickly sliced
  • 1 bunch asparagus, tough ends removed
  • 1 cup sliced mushrooms
  • 1 red bell pepper, sliced
  • 1 orange bell pepper, sliced
  • 2 Tablespoons olive oil
Instructions
  1. In a small bowl, mix together all spices for jerk seasoning.
  2. Wash, cut, and prepare vegetables as directed.
  3. Place vegetables in a single layer on a large cookie sheet. Drizzle with olive oil and sprinkle jerk seasoning over the vegetables, then gently toss so that the vegetables are equally coated.
  4. Let vegetables sit for 10 minutes.
  5. Heat your grill to medium-high heat.
  6. Add vegetables to grill and cook for 10-15 minutes or until desired doneness, turning occasionally.
  7. Note: If you find that your vegetables are falling through the grates on the grill, feel free to use a grilling pan or even a disposable aluminum foil pan.

 

 

Nutrition facts for Caribbean Jerk Vegetables:

 

 

Be sure to not miss another post!
Follow Tone and Tighten on Instagram | Facebook | Pinterest | YouTube

Have you checked out my YouTube channel?

 

Looking for more amazing and healthy grill recipes? Try some of my favorites:

Easy Grilled Asparagus

25 Healthy Grilling Recipes

Grilled Hawaiian Chicken

Grilled Chicken Protein Bowls

The Best Grilled Chicken Recipe (only 4 ingredients)

Healthy Grilled Chicken Fajita Kabobs

 

 

 

 

Healthier Mac and Cheese {Macro Friendly}

Creamy, cheesy macaroni and cheese made healthier with whole wheat pasta, whole wheat flour, light cream cheese, skim milk, and reduced-fat cheese. Both kids and adults LOVE this dish!

I will admit that I am a grown man who loves macaroni and cheese. I mean, what’s not to love? Cheese + pasta – does it get any better than that?

Today I wanted to share a lightened up version of macaroni and cheese that you can feel good about eating and serving your family.

Like all the recipes I share, it’s made using simple ingredients you probably have at home right now and is easy to throw together.

How to make healthier mac and cheese:

While this isn’t a dish that I would recommend you eat everyday, it’s definitely a lot better for you than any boxed macaroni and cheese.

  • Start by cooking 12 ounces of whole wheat pasta. You can use elbow macaroni, rotini pasta (like I used in the picture), penne pasta, or any whole wheat variety that you have available. Set cooked pasta aside.
  • While the pasta is cooking, add flour and salt to a separate saucepan and mix together. Add in milk and whisk together.
  • Turn the heat to medium-high and add in cream cheese to the milk mixture. Stir constantly until it starts to boil, then reduce heat to low and let it simmer for 1-2 minutes or until it starts to thicken up.
  • Remove saucepan from heat and add in shredded cheese. Stir until cheese is completely melted.
  • Pour cheese over cooked pasta, mix together, and enjoy!

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

 

What are the nutrition facts for this healthier mac and cheese?

Macros for this healthier mac and cheese:

15.9 g Protein | 37.5 Carbs | 8.6 g Fat

Want to learn more about macros? Check out this post that is all about macros and how to count them!

 

Want to know what I eat in 4 weeks to lose weight?




Here’s my 4 Week 1500 Calorie Healthy Meal Plan – breakfast, lunch, dinner, and snacks.
Each day is perfectly calculated to 1500 calories by a registered dietitian with balanced macros.
All recipes are family-friendly and budget-friendly – it makes weight loss taste good!

Other things to add to Mac and Cheese:

  • Steamed broccoli
  • Cooked and crumbled bacon
  • Cooked peas
  • Hot sauce
  • Ground beef
  • Cooked and chopped ham
  • Grated Parmesan cheese
  • Diced onion
  • Garlic salt

 

 

  •  

What to serve with Mac and Cheese

Need some healthy main dish ideas? Try one of these:

 

Print
Healthier Mac and Cheese
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Ingredients
  • 12 ounces whole wheat elbow macaroni (or your favorite whole wheat pasta)
  • 3 Tablespoons whole wheat flour
  • 1 teaspoon salt
  • 2½ cups skim milk
  • 4 Tablespoons light cream cheese (I used Greek yogurt cream cheese)
  • 2 cups reduced-fat shredded cheddar cheese
Instructions
  1. Cook 12 ounces of whole wheat pasta as directed on package (you can use elbow macaroni, rotini pasta (like I used in the picture), penne pasta, or any whole wheat variety that you have available). Set cooked pasta aside.
  2. While the pasta is cooking, add flour and salt to a separate saucepan and mix together. Add in milk and whisk together.
  3. Turn the heat to medium-high and add in cream cheese to the milk mixture. Stir constantly until it starts to boil, then reduce heat to low and let it simmer for 1-2 minutes or until it starts to thicken up.
  4. Remove saucepan from heat and add in shredded cheese. Stir until cheese is completely melted.
  5. Pour cheese over cooked pasta, mix together, and enjoy!

Recipe adapted from Malzisfit

Be sure to not miss another post!
Follow Tone and Tighten on Instagram | Facebook | Pinterest | YouTube

 

Have you checked out my YouTube channel?

My most popular video is all about how to get rid of muscle knots by yourself – you are going to want to see it!

 

 

 

Crispy Oven-Baked Sweet Potato Fries

These Baked Sweet Potato Fries turn out crispy and delicious every time! They are easy to make and perfectly seasoned with ingredients that you have in your pantry right now.

 

These Baked Sweet Potato Fries will quickly become your favorite side dish or snack – they are easy to throw together, use minimal ingredients that I guarantee that you have on hand, and no one can resist them.

My favorite part about them? No fryer needed! You BAKE them in the oven! AND – they are super crispy, they way that fries should be.

Pair these sweet potato fries with my Slow Cooker Pulled Pork Sandwiches and you have the perfect meal!

How to make the best sweet potato fries:

  1. Preheat oven to 450 degrees. Place large baking sheet in the oven while it preheats so that the baking sheet gets nice and hot (for extra crispy fries).
  2. Peel and cut the potatoes into sticks 1/4-1/2″ wide (the thinner they are, the crispier your fries will be).
  3. In a large bowl, toss the potatoes with the oil and seasonings.
  4. Spread potatoes on baking sheet in a single layer.
  5. Bake until brown and crisp on the bottom (about 10-15 minutes, depending on the width of your fries), then flip and cook for about 10 more minutes.
  6. If desired, turn oven to broil and let fries broil for 2-3 minutes to make them extra crispy (totally optional).

 

How do you make sweet potato fries crispy in the oven?

When it comes to getting perfectly crispy fries in the oven, there are a few things that you can do:

  • The thinner that you cut your potatoes, the crispier they will be – so keep that in mind as you prepare this dish
  • Cook the fries at a higher temperature (450 degrees). This will make the outside crisp, but the inside soft and creamy
  • I prefer to use parchment paper to cover my baking sheets – I personally feel that this helps make them crispier
  • Some swear that cornstarch is the trick to crispier fries, though I have not personally tried it. They say to just add a generous pinch to the fries before tossing and baking for extra crispiness
  • Preheat your baking sheet in the oven – stick your pan in the oven as it preheats and by the time it’s preheated, your pan will be nice and hot!
  • Make sure to spread your potatoes out in a single layer so that they don’t overlap – that will make your potatoes steam instead of roast
  • After they are finished cooking, turn on your broiler and let them broil for 2-3 minutes (until they start to turn brown and crispy to your liking). Be sure to keep an eye on them because they will burn fast!

 

Other variations of sweet potato fries to try:

  • Instead of using olive oil, swap it out for coconut oil
  • Instead of cutting sweet potatoes into long strips, cut into circle discs (about 1/4″ thick)
  • Sweeten them up by swapping the seasonings for cinnamon and sugar
  • Add spice by tossing in some cayenne pepper
  • Don’t peel the skins off – keep them on for a different texture and added nutrients

 

Are sweet potatoes healthy?

YES! Sweet potatoes are a great source of fiber (which is something we all need more of!).

Sweet potatoes also have iron, calcium, selenium, and most of our B vitamins and vitamin C. Just one sweet potato contains more than double the vitamin A that you need in a day!

It’s also a complex carbohydrate that contains protein, so it’s a double win giving you energy and keeping you full.

Did you know that just one medium sweet potato counts towards one of your five-a-day (unlike white potatoes, which do not count)?

 

Want to know what I eat in 4 weeks to lose weight?



Here’s my 4 Week 1500 Calorie Healthy Meal Plan – breakfast, lunch, dinner, and snacks.
Each day is perfectly calculated to 1500 calories by a registered dietitian.
All recipes are family-friendly and budget-friendly – it makes weight loss taste good!

Looking for more sweet potato recipes? Try these:

 

Print
Crispy Oven-Baked Sweet Potato Fries
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 4-5 servings
 
These Baked Sweet Potato Fries turn out crispy and delicious every time! They are easy to make and perfectly seasoned with ingredients that you have in your pantry right now.
Ingredients
  • 4 medium sweet potatoes (plan on about 1 potato per person)
  • 2 Tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper
Instructions
  1. Preheat oven to 450 degrees. Place large baking sheet in the oven while it preheats so that the baking sheet gets nice and hot (for extra crispy fries).
  2. Peel and cut the potatoes into sticks ¼-1/2" wide (the thinner they are, the crispier your fries will be).
  3. In a large bowl, toss the potatoes with the oil and seasonings.
  4. Spread potatoes on baking sheet in a single layer.
  5. Bake until brown and crisp on the bottom (about 10-15 minutes, depending on the width of your fries), then flip and cook for about 10 more minutes.
  6. If desired, turn oven to broil and let fries broil for 2-3 minutes to make them extra crispy (totally optional).
Nutrition Information
Serving size: ⅕ of recipe Calories: 158 Fat: 5.8 Saturated fat: 0.8 Carbohydrates: 25.9 Sugar: 0.6 Sodium: 474 Fiber: 4 Protein: 1.6 Cholesterol: 0

Be sure to not miss another post!
Follow Tone and Tighten on Instagram | Facebook | Pinterest | YouTube

 

Nutrition facts for Crispy Baked Sweet Potato Fries:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Have you checked out my YouTube channel?

Watch as I make some of my favorite healthy side dishes in my Instant Pot!

 

 

Slow Cooker Sweet Potatoes


This is the EASIEST way to cook sweet potatoes! It literally takes 5 minutes. Try it and let me know what you think!

If you are looking for more healthy recipes to keep your eating on track, be sure to check out my 1500 Calorie 14-Day Healthy Eating Plan!

…

Read More »