Jamie Oliver’s Killer Jerk Chicken

I understand that getting dinner on the table can be a challenge. Especially when you’re working, looking after kids and trying to find that balance that allows you not only the time to create something nutritious for your family but the head space and the energy to pull it all together. In an effort to help I am pulling together a few thoughts, ideas, and workable solutions to help bring that balance into play.

As many of you know, I’m passionate about seeing individuals and families thrive rather than strive so today marks Day 1 of a number of posts where I will tackle ‘WorkPlace & Family Balance‘ and hopefully provide solutions for busy people who desire to find, create and live balanced lives. Endeavouring to do so ultimately offers the best to your family, your workplace and allows you space to create quality and quantity time. I’m excited because this is a space that I love to occupy.

ONE CHALLENGE we all face is food. With the rise in obesity, the lure of take away and the absence of time it can ~ and for all of us has been challenging. Today, I’m going to share a solution from our home which comes in the form of a recipe. Every recipe, thought and idea I share here are all ‘Tried and True‘ through our personal test situations. (I promise to share some of the disasters too!) Here we go… If you’re interested to follow on Twitter or Instagram you can check out everything that is offer.

The other day my beautiful 8 year old daughter, Ella, and I found ourself glued to the TV watching the Food Network and another edition of Jamie Olivers 30-Minute Meals. On this particular episode, Jamie was making his Killer Jerk Chicken. A few things I loved about this show:

    1. Nothing was pre-prepared for Jamie, he had to open every packet, get everything from his fridge, turn on and preheat his own oven, boil his own water {you know how on some cooking shows everything is usually ready and waiting and the chef just goes to work and makes it look like it’s 30mins… when in actual fact our ‘at-home-experience’ turns out to be more than a 1hr endeavour}. I loved this!
    2. Although there were a number of ingredients, most we all probably have in our pantry’s with the exception perhaps the chilli’s, black beans and fresh herbs. I like these recipes.
    3. I made the Jerk Sauce in the morning and it took only minutes, popped it in the fridge and it was ready and waiting for the dinner prep.
    4. Cooking times were exact so I was able to tell my family ‘Dinner will be ready in 6 minutes’ all based on the oven setting. Sometimes cooking times can vary. I like when they work according to the recipe/chef.

So, here you go…

Jamie Oliver’s Killer Jerk Chicken Recipe with Rice & Black Beans & Cinnamon + Grilled Corn.

On the show Jamie included a salad which I will do next time, just didn’t have the head space to make it last night. In saying that, I have included the recipe for you). Now go, create and gather your family around the table and enjoy!


30 Minutes Preparation30 Minutes Cooking. Serves: 6. (Note: This recipe is actually for 4, but I simply added 2 extra thighs and made it serve 6 without adjusting anything. It works!)



  • 6 x 180g chicken breasts {Jamie uses skin on. I used thighs and skin off}
  • 1 tablespoon runny honey
  • a few sprigs of fresh rosemary
  • a few sprigs of fresh coriander


  • 5 large corn on the cob, husks removed {I used medium cobs}


  • 2 spring onions
  • 1 cinnamon stick
  • 250g long-grain rice
  • 600ml organic chicken stock
  • 1 x 400g carton of black beans


  • 4 spring onions
  • a small bunch of fresh thyme
  • 3 fresh bay leaves
  • ground cloves
  • ground nutmeg
  • ground allspice
  • 6 tablespoons golden rum (if you don’t have rum just buy the tiny bottle from the liquor store it’s exactly 6 tbsps)
  • 6 tablespoons white wine vinegar
  • 1 tablespoon runny honey
  • 1 Scotch bonnet chilli {I used a Jalapeño instead}
  • 4 cloves of garlic


  • olive oil
  • extra virgin olive oil
  • sea salt & black pepper


  • 1 x 250g pot of natural yoghurt
  • a few sprigs of fresh coriander
  • 1 lime


TO START: Get all your ingredients and equipment ready. Fill and boil the kettle. Put a large griddle pan and a large saucepan on a high heat. Turn the oven on to 220°C/425°F/gas 7.

CHICKEN: Put the chicken breasts on a plastic board and halve each one, leaving them joined at the top of the breast. Drizzle with olive oil, sprinkle with salt & pepper, then rub all over both sides of the chicken. Put into the hot griddle pan, skin side down, and leave to cook. Clear away the board and wash the knife and your hands.

CORN: Put the corn into the saucepan with a good pinch of salt and cover with boiling water. Put the lid on.

JERK SAUCE: Trim and roughly chop the onions and put into the liquidizer with the leaves from most of the bunch of thyme, 3 bay leaves (stalks removed), a large pinch each of ground cloves, nutmeg and allspice, 6 tablespoons each of rum and vinegar, 1 tablespoon of honey and 2 teaspoons of salt.Remove the stalks and seeds from the Scotch bonnet chilli {I used a Jalapeno for extra zing} and add the chilli to the liquidizer, then quickly crush in 4 unpeeled cloves of garlic and blitz with the lid on until you have a really smooth paste. Add a drizzle of extra virgin olive oil to loosen, if needed.

CHICKEN: The undersides should be golden now, so turn the chicken over. Pour the jerk sauce into a snug-fitting baking dish and use tongs to lay the chicken on top, skin side up {if you have skin on}. Drizzle over 1 tablespoon of runny honey and scatter over a few sprigs of rosemary and the remaining thyme sprigs {I rub these with olive oil to keep them moist whilst cooking}. Put on the top shelf of the oven and cook for 15minutes, or until cooked through. Carefully pour away the oil from the griddle pan and wipe clean with kitchen paper, then put back on a high heat.

RICE & BEANS: Put a large wide saucepan with a lid on a medium heat. Trim and finely slice the spring onions and put in the saucepan with the cinnamon stick, a good lug of olive oil and a big pinch of salt & pepper. Stir and let soften for a minute or so, then add the rice and chicken stock. Drain and rinse the beans, then add to the pan. Stir gently. Bring to the boil, then reduce to a medium heat. Pop the lid on and leave for 12 minutes. OR, you can do what I did to save time and stress… I popped it all in my rice cooker {if you have one} and let it do the work. Saved time and turned out beautiful!

YOGHURT: Tip the yoghurt into a small serving bowl. Finely chop a few sprigs of coriander and add to the bowl with a pinch of salt and a good lug of extra virgin olive oil. Finely grate over the zest of 1/2 the lime and squeeze in the juice. Stir in, then take to the table with the other lime half for squeezing over.

CORN: Use tongs to move the corn to the hot griddle pan and drizzle over a little olive oil {I added a bit of salt too} . Cook and turn frequently until charred. Once ready, put on a platter and take to the table.

TO SERVE: Take the chicken out of the oven, sprinkle over some coriander leaves and take straight to the table – I cooked it in an oven-proof pan so it looked amazing and went straight from oven to table. I used a cutting board and put my rice (from the rice cooker) on the board and then the corn and it looked beautiful. When serving, spoon over the jerk sauce from the bottom of the baking dish.

Tired of trying to be perfect? Download the first chapter of my new book “True You” for free here.

Peter Walsh in CALGARY

Calgary was ignited on Saturday night with Peter Walsh.

Peter was live at the Boyce Theatre and he brought his wit and wisdom and filled the Theatre with laughter and a few tears were shed as he touched on issues close to the heart.

The impeccable skill of a seasoned motivator ignited the crowd and took the message of organisers, GetRealLive, and their Calgary focused endeavour #CalgarySpringClean to a new level. The event was in support of WINS (Women In Need Society) and every attendee was asked to bring a donation to this very worthy cause. Throughout the night, Peter masterfully weaved his world-renowned ability through the crowd. His infectious humour wowed the crowd and he had each person captivated from the moment he stepped on the stage.

Peter was in Calgary for this event only. He and his manager/partner, Ken Greenblatt, definitely left their mark on our city and have left Calgary better, simply because they came and gave of themselves. We are, forever grateful and can’t wait to see them again

Here are just a few comments from people who attended:

‘Thanks to GetRealLive and their show with Peter Walsh I have been encouraged and inspired me to take steps towards and uncluttered life’

‘Saturday was a fun, safe event that has given me freedom and security to deal with my clutter throughout my life. From the inside out’

‘Peter Walsh is an inspiring individual that provides practical strategies to concur clutter and take control of your life back. He gave me permission to let go of items that I felt obligated to hold on to – I easily collected 3 bags of clothing items the next day for donation’

‘As a young girl (14) Peter Walsh was impacting on the importance of organising your life, in order to live a better life’

‘As a man I wasn’t sure what to expect from a GetRealLive event and from Peter Walsh. Thankfully, I was pleasantly surprised and I enjoyed every moment. Firstly, it wasn’t the ‘chick’ event I anticipated and more importantly, Peter spoke to everyone and really incorporated both male and female perspectives. His wisdom and humor were enjoyed and his obvious passion and professionalism appreciated. I am now a fan of Peter and a follower of GetRealLive’
‘Peter Walsh gave me the strength and incentive to do what I know needs to be done but I’ve hated to do. I feel I now have the confidence to tackle what’s in front of me and put it behind me so I can live for today’

More info and pictures to come… This is just a little teaser with much more to come… Enjoy!

Peter Walsh Press Release

 Contact: Susan Sohn or Nicole Liboiron                                 FOR IMMEDIATE RELEASE

Phone: 403-803-0310

Email: susan@getreallive.com or Nicole@getreallive.com

Organisational Expert Peter Walsh In Calgary Saturday Only

Oprah’s Organisational Expert, Peter Walsh comes to Calgary for one night only.  GetRealLIve is hosting Peter in a live event Saturday, April 20th at 7pm in the Boyce Theatre.  Peter Walsh will be discussing how to ‘de-clutter’ and sharing tips and tools for leading your best life.

Peter is most well known for his many appearances on The Oprah Winfrey Show. Peter is also featured in on the OWN Network in his own program called Extreme Clutter. Peter is a regular contributor to O Magazine and has shared the platform for Oprah tours along side Gayle King, Suze Orman and Dr. Phil. Recently, Peter has made several appearances on The Rachael Ray Show. He is also the author of such books as ‘Enough Already’ and ‘Its All Too Much’.

This event is in support of WINS (Women in Need Society) of Calgary.  Attendees to the event are encouraged to bring donations for women and their families in low-income situations. Peter will be on location at WINS Friday, April 19th, 2013 in support of this worthy cause.

The event has created a buzz throughout Calgary engaging with our cities most influential social media.  The hash tag #CalgarySpringClean, has reached over 3.4 million impressions to date.  This is all in an effort to encourage Calgarian’s to not only give back to their community, but to engage in a greater message.

GetRealLive is a Calgary/Australian based organization building online conntectivity and hosting live events in an effort to encourage healthy families, relationships and strengthening communities.  This happens with the assistance of industry experts who can provide helpful tips, practical knowledge and informational tools.

Further information and registration details for the event can be found on the GetRealLive website at www.getreallive.com.


The Calgary Spring Clean to Support Women In Need Society

The Calgary Spring Clean is all about Supporting our Friends at WINS (Women In Need Society). On April 20th our friends at 1 800 GOT JUNK will be on site at The Boyce Theatre for GetRealLive Presents Peter Walsh! They will be collecting all items to be donated and taking these directly to Women In Need Society (WINS).Simply drive right up to the venue and 1 800 GOT JUNK will glady take ALL Your donations for WINS!

  • Bring a Bag of ‘Gently Used’ clothing items to be donated to WINS or
  • Make a Monetary Donation to WINS
  • You will be entered to WIN one of many great prizes such as
  • $3000 Make Over California Closets towards any space in your house
  • iPad MINI
  • 1 of 5 $100 Home Outfitters Gift Cards
  • $500 Home Depot Gift Card/ Staples Gift Cards and more!
PLUS Everyone at the Event is receiving

Sarah Wilson Author of I Quit Sugar on GetRealLive

‘I Quit Sugar’… Yes, this is something I can say with about 80% certainty… Why only 80%?  The answer is simple and it goes like this. I’m a busy mother of 3 and as much as I would love to feed my children, husband and myself perfectly 100% of the time ~ I don’t! 80% of the time I think I get it right and the other 20% is when I’m exhausted or simply can’t be bothered (anyone ever felt like that before?).

In saying ‘I Quit Sugar‘ for the most part I have and I feel wonderful. Where did this stem from and why did I start? Well, one of my besties, Jane Kennedy (amazing person and founder of A Girl and Her World) has been talking about sugar, fructose and a collage of other things that have, at times, totally confused me.

But the sugar thing caught my attention. For over 1 year I have been listening to Jane talk about her journey of living a sugar-free life. Finally, I started to listen and quietly did my own research. In doing so, I was introduced to a beautiful Aussie girl called Sarah Wilson. Sarah’s story resonated with me because she simply started to experiment with something and through her determination and questioning mind, she has created a movement. Yes, #IQS or #IQuitSugar started to roll off the tongues of people around the globe. Exciting, indeed.

As someone who loves to cook and be in the kitchen I started to play.

I was armed with Sarah’s book in one hand, my stick blender in another and my counter covered with new ingredients. Coconut flakes, coconut cream, cacao beans and chia seeds (who knew chia seeds actually existed I was only aware of the chia pet….). The rest is history and I am now on week 7 of no sugar and I have no plans to turn back.

Sarah is a journalist, tv host and blogger with an integrated voice across television, radio, magazines, newspapers and online. She is the former editor of Cosmopolitan magazine and was the host of the first series of MasterChef Australia, the highest rating show in Australian TV history. She has also been a commentator and fill-in host on Channel 7′s Sunday Night, The Morning Show and Sunrise, and The Ten Network’s Good News Week and The Project.

Sarah is an adept social commentator, following a career that’s spanned politics, health advocacy, restaurant reviewing, opinion writing and trend forecasting. She’s also a qualified Health Coach with the Institute of Integrative Nutrition in New York. Sarah is the author of two best-selling ebooks: I Quit Sugar: an 8-week program. And most recently,  the recent follow-up, I Quit Sugar Cookbook.

I hope you enjoy our GetRealLive conversation with  Sarah Wilson, author of I Quit Sugar.  Sarah stopped by GetRealLive to talk about making this energizing change in life!

You can listen below on demand, Podcast or download from iTunes!

Listen to internet radio with Susan J Sohn on Blog Talk Radio

GetRealLive Presents PETER WALSH LIVE in CALGARY APRIL 20th- Book Tickets NOW!


Peter Walsh is the Organizing Expert featured on The Oprah Winfrey Show, OWN ,O Magazine and The Rachael Ray ShowPeter Walsh’s fun and practical approach motivates and inspires people to live the best life within all the spaces they own. Peter is famous for asking the question, Does the Stuff you own help you live the life you want‘? Peter is unmatched in his level of speaking when it comes to dealing with the clutter that exist within ones life; from physical, mental, emotional and even relational. This one night LIVE event featuring Live Music, Media and give-aways is a great night out for friends, family and beyond. Don’t miss out on what will be an incredible and inspiring night motivating you to live your best life! Tickets are only $60 and ticket packs are available for groups!

The Calgary Spring Clean is all about Supporting our Friends at WINS (Women In Need Society). On April 20th our friends at 1 800 GOT JUNK will be on site at The Boyce Theatre for GetRealLive Presents Peter Walsh! They will be collecting all items to be donated and taking these directly to Women In Need Society (WINS).Simply drive right up to the venue and 1 800 GOT JUNK will glady take ALL Your donations for WINS!

  • Bring a Bag of ‘Gently Used’ clothing items to be donated to WINS or
  • Make a Monetary Donation to WINS
  • You will be entered to WIN one of many great prizes such as
  • $3000 Make Over California Closets towards any space in your house
  • iPad MINI
  • 1 of 5 $100 Home Outfitters Gift Cards
  • $500 Home Depot Gift Card/ Staples Gift Cards and more!
PLUS Everyone at the Event is receiving

a Rafflecopter giveaway


Special Room Rates Available at Hotel Arts For This Event








Are Main Stream Artists Pushing Boundaries or Pushing Buttons; Art Vs Sexuality

After Beyonce’s Superbowl Performance many sang the pop star praises. Yet, it raised some concerns from conservatives groups in America pointing out that Beyonce is ‘over sexualizing her body’ and is ‘a poor role model for girls’. Another argument was that Beyonce performance is too arousing for  young boys potentially encouraging them towards Pornography. Dani Blum of Connecticut expressed her thoughts in an article found here saying she’ became disgusted at what she saw’. Yet ‘The Week’ said the performance was ‘far more exciting than the games lethargic first half”. The conversation was highlighted by Donald Trump from his appearance on The Howard Stern Show calling the performance ‘Suggestive’ and ‘Inappropriate’. It does seem a little ironic that this is coming from the man who heads  The Miss Universe Pageant, judging women while they parade around in bikinis.

GetRealLive shared the story our Tuedsay Feb 11th Show and one gentleman contacted us via Twitter post show saying he agreed with the Donald. This began the discussion of Art vs Sexuality and its place in the modern world. Art has always involved sex in some manner. Take for example, The Statue David; how it is received is really up to the viewer. Some may admire it as a work of art while another may potentially find it erotic or simply unnecessary. Nonetheless, judging by history sexuality expressed in art  is not going away anytime soon.

The listener called in on Thursday Feb 14th show to discuss his point and express his concern as a family man when it comes to watching these kinds of performances on the air. (You can listen to this show below on demand or click HERE).  What are we to do with this? Are main stream performers over sexualizing their bodies? Should Beyonce be singled out and finally, is this really different than any other artist from other generations?

GetRealLive is committed to sharing the stories and having the conversations that help build families and relationships. We would love to hear from you!

Below is Beyonce’s Performance at the Superbowl. What did you think!

Listen to internet radio with Susan J Sohn on Blog Talk Radio

One Inch Short Of A Footlong: How Do You Measure Up?

A New Post By Scott Bakken of GetRealLive

After all these years of standing in line at Subway and ordering those footlongs, it has finally been revealed to us by that these famous sandwiches fell short of what we had believed they were all these years. After an Australian teenagers photo went viral of him measuring the beloved footlong at one inch less than previously believed, the lid was lifted on this fast food giant. With the power of his measuring tape, the teenager answered the question no one was asking.

Yet we were all shocked at what was discovered. All of these years, no one complained, and everyone smiled as they enjoyed their self-designed masterpiece and Jared himself was singing Subways praises all the way to the bank.  Now, our world is disgruntled and shocked at this astounding news, or are they? How could we have been so fooled! First of all leave it to a man to actually measure and point out the issue that size does indeed matter. There have even been lawsuits against the fast food restaurant with some crying ‘fraud’.  Women don’t seem to be bothered by this ‘missing inch’.

If people get this upset over a sandwich, what about in real life! We all just want to measure up and somehow we think we do. Just when we think all is fine, someone comes along and points out our shortfall. Highlighting what no one was looking for in the first place only to disrupt our state of peace and tranquility.

One can only be left with the question, ‘what is the standard’? What is too nice, too thin, too fat, and too successful? Where do we get these ideals from and whom are we really trying to impress? And why in the world does someone else’s opinion even matter to us?

There is an epidemic in our society. It has been diagnosed as ‘the one inch shortfall’ syndrome.  Treated by wasting our money on expensive product to impress the neighbor, only to find out they don’t really care and we are the ones stuck with the debt of it.  We work at talents that are not anywhere within our gifting only to just to satisfy a parents dream. Adorned with all the latest gadgets, accessories and toys because we are on a mission to prove that we can indeed roll with the best of them.

While we are trying to please everyone around us, have lost sight of what pleases us? What makes us happy? Gives us peace and drives our purpose? Maybe these are the questions we should be asking. This is also the attitude we should reciprocate to those around us.  Most likely people won’t measure up to what we think they should be and the ability to be in peaceful relationship with others exists in one’s ability to reconcile to this.

So, for this young Aussie left disappointed, hopefully he finds that extra inch to make himself happy. To the rest of us, maybe we should put away the measuring sticks and just keep enjoying what we were already were in the first place.


GetRealLive Wednesday Show With That Should Be A Crime, Twitter Time and more..

GetRealLive Wednesday show did not disappoint!! The Daily Buzz had Susan and Scott all worked up about all the latest! Sesame Street is now brought to us by the letter ‘D’ for divorce as this iconic  Children’s Television show is now out to teach kids all about this family dynamic. A texas women is all worked up about her work outs. Jamie Johnson is upset about the exercises she deemed ‘inappropriate’ and comments made to her by her personal trainers.

A waitress is fired over posting a receipt with the phrase’ I give 10% to God, why would I give you 18%’ written by the patron. Susan and Scott spoke up about this and certainly had something to say. Honey Boo Boo’s mom is losing weight and GetRealLive is here to unveil the secret to this 102 Lbs weight Loss. You will be shocked!

Twitter Time had us asking #explaintomewhy. Listen as GRL scrolled through the latest hashtags that had everyone tweeting away!

That Should Be A Crime was all about those cats on Facebooks. The Crime today; Photos of Cats with Expressions posted on Facebook. Crime or No Crime?? The jury weighed in and the comments came flying in from Facbook and the chat room.

Greg Moore called in to talk about the contest geared to help people with their ‘Bad Profile Pics’. This hilarious conversation had everyone talking about those overexposed coffees on instagram and the terrible profile shots people use on Twitter. You can read more all about the contest with Looks Matter here! and be sure to watch the video below! It may touch a nerve and having you nervously laughing thinking ‘oh no..I think I have done that’.

Listen to the show below on demand, Podcast or download from iTunes. Keep up with GetRealLive on Facebook and throw us a line. We love to hear from people!

Listen to internet radio with Susan J Sohn on Blog Talk Radio


GetRealLive -Monday Show -Halftime Time Show/ Cats That Workout/ How To Save A ‘Doomed Marriage’

GetRealLive is back to talk all the latest! Susan and Scott bring you The Daily Buzz and add their fun and hilarious spin on whats trending around the world.

The Daily Buzz included the Superbowl Half Time show and Susan is thinking of incorporating Beyonce’s famous strut around the office. You can watch her performance in full below! All the Idol backstories seem to be becoming a little over worked and we talk about how one Marine lied about his story to fuel sympathy towards his audition and help get him to Hollywood week. Susan and Scott talked about what their stories would be to get people to break down into tears.

The OMG! moment was all about the cat who is on a strict workout regime to lose weight. This has everyone scratching their heads is complete amazement.

Can you really save a ‘doomed’ marriage. Susan and Scott go through The Top 10 things you can do to save your marriage!

Levi called in to talk about embarrassing debit card declines and those awkward moments.

You can listen to the show below on demand, Podcast or download from iTunes. Keep up with GetRealLive on Facebook and write on the wall! We love to hear from people!

Listen to internet radio with Susan J Sohn on Blog Talk Radio