Pomegranate Molasses

Making your own pomegranate molasses is easy, and you can use if for many different things. We will use a small amount to flavor some cooked veggies such as spinach, or you can use it with meat like in the following chicken recipe.

The molasses is a concentrated solution of several minerals, most notably potassium and manganese.

Active time: 5 minutes
Total time: 90 minutes

• 32oz jar of pomegranate juice
• 2/3rd cup turbinado sugar
• 1/4 cup lemon juice
• 1/2 tsp. salt

Place all of the ingredients into a medium saucepan. Bring to a boil, and then reduce to simmer for around an hour, stirring occasionally. You'll want to reduce it down to 1 to 1 1/4 cup. Allow to cool for 30 minutes. Place in a jar to store; keep your molasses in the refrigerator. It will keep for around 6 months.

Nutritional info: 16 servings (about 1 Tbsp.) at 19g carb.


Pomegranate Chicken 'n Veggies

Time: 45 minutes

• ~2.5 lbs. of boneless skinless chicken thighs
• 1 lb. baby carrots, chopped
• 8 oz. pearl onions
• 1/3 cup pomegranate molasses (see above recipe)
• 1/2 cup dried cranberries

Preheat the oven to 400 degrees. Lay the chicken evenly in a large baking dish, and then add the carrots and onions. Cover with foil, and then bake for 20 minutes.

Remove and drizzle the molasses over the chicken, then top with cranberries. Return to the oven and bake uncovered for 15 minutes, and then it's ready to serve.

Nutritional info: 4 servings at 48g carb, 28g protein, 17g fat.


Pomegranate Chicken 'n Veggies with Sheep Cheese and Rice Pasta


Sheep Cheese and Rice Pasta

This is a quick side dish. It makes use of leftover rice pasta. You can cook some especially for this dish if needed, or you can always use cooked spaghetti squash in place of the rice noodles if you prefer.

You can add salt if you like, but most sheep cheese that I've tried is very salty already. Be sure to taste it first!

Time: 7 minutes

• 2 cups pre-cooked rice pasta
• 3 Tbsps. grassfed butter
• 1/2 cup crumbled sheep cheese

Heat the butter to medium in a small skillet. Add the pasta and cheese, stirring constantly for 1-2 minutes. Serve at once.

Nutritional info: 2 servings at 41g carb, 6g protein, 25g fat.


The old recipe of the month comes to us from the September 2008 issue of the Performance Menu. It was yet another instance where I "Paleoized" a traditional recipe. We'll reverse that this month and do it more traditionally! I also added raisins to this new version.

If you don't do well with dairy, then you may need to use the original. However, I find that coconut milk causes me issues where clean dairy does not. I am definitely not alone in this, either. I've heard from many for who coconut milk can be problematic.

The original:

"Creamed" Spinach
Scott Hagnas – Issue 44 (Sep 2008)

Prep time: 3 minutes
Cooking time: 20 minutes

• 12 oz. bag of spinach
• 1 cup coconut milk
• sea salt
• coconut oil

Pre-heat the oven to 250 degrees. Grease a baking dish with a bit of coconut oil. Dump the bag of spinach into the dish, and then pour the coconut milk over the spinach. Add salt to taste, then bake for 20 minutes, or until the spinach is tender.

Serve warm or chilled.

Zone info: 2 servings at ~1/3 carb blocks, 16 fat blocks


Creamed Spinach (updated, 2015)

Prep time: 3 minutes
Cooking time: 20 minutes

• coconut oil
• 12 oz. bag of spinach
• 1 cup organic half 'n half
• 2 Tbsp. raisins
• salt

Pre-heat the oven to 250 degrees. Grease a baking dish with a bit of coconut oil. Dump the bag of spinach into the dish, pour the half 'n half over the spinach, then sprinkle with the raisins. Add salt to taste, then bake for 20 minutes, or until the spinach is tender.

Serve warm or chilled.

Nutritional info: 2 servings at 14g carb, 3g protein, 17g fat.


Creamed Spinach