Chef Kirsten Helle | Healthy Jerk Sauce
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Healthy Jerk Sauce

This recipe is so easy and nutritious you’ll want to add it to your weekly rotation. Blitz up the ingredients in the blender and marinate your meat for 10 minutes or up to a couple of days. Better yet double up every time you make it and make an extra batch to pour over more chicken to keep in the freezer. Thaw, toss in the slow cooker and come home to the wonderful aroma and a dinner you didn’t have to work hard to prepare!


You can grill the meat, saute it on the stove top, roast it or cook in the slow cooker. If you grill or saute the meat, simmer the leftover sauce until thickened and bubbly to brush on/pour over.


Put into the blender and puree until smooth.



  • ¼ cup reduced sodium Tamari soy sauce
  • 2 Tb honey
  • 2 Tb rice vinegar
  • Juice of 1 lime
  • 3 cloves garlic, peeled
  • 1 bunch green onions
  • ½” piece fresh ginger, peeled
  • ½ cup fresh cilantro
  • 1 tsp dried thyme
  • 1/8 tsp ground nutmeg
  • 1/8 tsp allspice
  • 1/8 tsp cinnamon
  • 1/8 tsp black pepper

Optional – jalapeno or scotch bonnet/habanero pepper to your taste




Place over meat of your choice in the slow cooker and let cook all day.


Saute meat of your choice, remove when browned but not fully cooked. Remove meat to keep warm. Add the sauce and cook until thickened and bubbly. Add meat back into the pan, lower the heat to low and cover until the meat is fully cooked.


Food photography by Audra Mulkern

Enjoy this recipe? Discover Chef Kirsten’s Meal Plans.
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