The hardest part about our first Whole30 was trying ALL new recipes…recipes we’d never had before, which meant not only did we NOT know if we would like what I cooked, it also meant a LOT more work for me (’cause new is harder than something you’ve made over and over). Eventually, I mastered what I call “recipe renovation” – changing many of our favorite recipes to be Whole30 compliant…family favorites like Jamaican Macaroni.
Unfortunately, the grocery website where I found this jewel has since revamped (Coborns.com), and the recipe is gone. BUT have no fear as I will give you a much healthier version.
Making Worcestershire W30 compliant
One of the key hallmarks of W30 is the exclusion of sweeteners of any kind. Most people balk at this, but once I saw how many sweeteners were in every single thing pre-prepared in any way, it made me really mad. I felt like I’d been duped into the worst addiction of them all: sugar!
And it turns out I’m not far off the mark there…or at least for me. Once I have sugar, I crave it…all the time! Can’t just have a little…I want ALL THE SWEET THINGS!
So, when I saw sugar and molasses (read that as sugar, too) on my Worcestershire bottle, I knew it had to go. I didn’t have a clue it was possible, but I googled “homemade worcestershire” and found this great little recipe! But it still had honey and molasses in it.
I couldn’t have that, so I used something that’s okay by the W30 rules in very small quantities only as a flavoring…apple juice (or in this case defrosted apple juice concentrate). I substituted it in place of the honey and molasses (using the same amounts), and it worked GREAT.
Yes, it’s more liquid maybe and separates out, but I just shake it up, and the flavor works exactly the same for me as regular Worcestershire. Plus, it’s super easy to make, even if you forget to do it until you’re cooking (yes, of course, I’ve done this).
Pasta? NO – Spaghetti Squash
The other big switch I made was using spaghetti squash instead of macaroni. The key to adding spaghetti squash to a recipe like this one is pulling it apart in smaller clumps so you can stir those in evenly. Unlike macaroni, you can’t toss it all in there at once. It doesn’t distribute well with simply stirring. (Check here for the quick way I cook this squash!)
The BEST Jamaican Macaroni
- 1 medium spaghetti squash
- 1 pound ground beef
- 6 carrots, sliced into rounds
- 1 12-ounce bag peppers and onions
- 1 14.5-ounce can diced tomato
- 1/4 c homemade Worcestershire (link and alterations above!)
- 2 tsp garlic powder
- 1 tsp salt
- ½ tsp pepper
- 4 or 5 drops of Tabasco sauce (optional)
Wash and fork-puncture squash on all sides (9 or 10 punctures spread out all around is good). Lay on triple paper towels in microwave and cook on high 5 minutes. Turn it upside down and microwave on high 5 more minutes. Leave door of microwave open 5 minutes to cool a bit. Carefully remove squash from microwave. Cut off both ends and split down the middle. Be prepared as this will release a lot of steam and liquid.
Brown ground beef with carrots, peppers and onions. Stir periodically to cook evenly, continually breaking up the meat.
While meat is cooking, scrape out squash seeds and their threads (they’re a little darker than the “noodles”). Then scrape out “noodles” with a fork.
Once meat is completely browned, drain off fat (spoon into glass jar for trash if possible). Add tomatoes and their juice and remaining ingredients. Stir well, then continue to cook, stirring frequently, to soften vegetables and thicken sauce, 7 minutes more.
During this last cooking cycle, remove the cover and add the “noodles” little by little to the meat mixture and stir them in. Continue until you have the amount you want (depending on size of squash you may have more than you need but you do want a good hearty amount of squash in there). Ready to serve when all is heated through.
Here was the proof for me…my 20-something son proclaimed he liked this version best, and I should never go back to the other way. That’s enough for me…recipe renovation SUCCESS! Got a recipe you’ve renovated OR one you wish I would tackle? Let me know in the comments below!
