Brown stew anything is good to me, and on this particular occasion I am using wings and drumettes for a lighter type of meal. There may be an ingredient in this recipe that is new to you, like Nama Shoyu (organic real soy sauce). It should be at your local grocery store, so don’t be nervous when you see something unrecognizable.

The cauliflower dip is fine as a standalone dish, but it pairs nicely with the brown stew chicken wings because the dip has a little sour cream to offset the heat in the wings.

A common known fact amongst food experts is we should all eat between seven to 13 servings of fruits, grains and vegetables everyday. I know that may be challenging for some of us, so I created this roasted cauliflower dip that is so good you can snack on it all day.

Please keep in mind that my focus is on good tasting food, just prepared a little better for you.

Eating BETTER starts with knowing BETTER, then you can do BETTER.

Forks Up!

Brown Stew Chicken Wings

Serves 3-4

Brown Stew Drummets n Wings


2-3 packs of assorted chicken wings

1 8oz can peel plum tomatoes

2-3 stalks scallions, chopped

1 large onion, chopped

2 garlic cloves, chopped

1 hot pepper, chopped (scotch bonnet optional); can substitute with red pepper flakes

1 medium carrot, chopped finely

1 lime or 1/4 cup lime juice

2-3 sprigs fresh thyme or 2 teaspoons dried thyme

1 teaspoon allspice, cracked

2 tablespoons Raw Organic Nama Shoyu (real soy sauce)

1/2 tablespoon flour or 2 teaspoons cornstarch

1 8oz can coconut milk

1 tablespoon grape seed oil


1.Squeeze lime over chicken and rub well. Drain off excess lime juice.

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