Author: Linda

07 Nov 2017

Autumn Lamb Hash

I named this dish autumn hash because of its combination of  flavors…squash, pumpkin, and cinnamon.  I used some ground lamb that I had in the freezer but feel free to use ground beef, turkey or sausage.  For a time saving option, purchase fresh, pre-cut and packaged squash in produce section.  No shame involved!  

Ingredients  (serves 4-6)

  • 1 lb ground lamb
  • 1 yellow onion, chopped
  • 1 tablespoon chopped garlic
  • 1 – 15 oz can diced tomatoes, drained
  • 2-3 cups butternut squash, peeled and cubed
  • 1 cup sliced mushrooms
  • 1/2-3/4 cup canned pumpkin
  • 1-2 cups fresh spinach
  • 1-2 teaspoons cinnamon
  • 1 tablespoon coconut oil
  • salt and pepper to taste



  1. Preheat oven to 400 degrees.  Place squash on a sheet pan lined with parchment paper or foil.  Toss with coconut oil and season with salt, pepper, and half of cinnamon.  Roast squash for approximately 15 minutes.  Squash should not be fully cooked.  It will continue to cook when added to the other ingredients.
  2. While the squash is baking, place a large skillet over medium heat.  Add lamb, onion, salt and pepper.  Cook until meat is browned.  Remove excess liquid if necessary.
  3. Return skillet to burner and add garlic.  Cook for 1 minute.  Add mushrooms, diced tomatoes, pumpkin, squash, and remaining cinnamon.  Mix together and allow to heat through.  Over low heat, add fresh spinach and mix until spinach is wilted.  It will not take long.
  4. Plate hash and top with avocados or a fried egg.
05 Nov 2017

Slow Cooker Pulled Pork

You have to love anything in a slow cooker.  Add the ingredients, plug it in before you leave the house in the morning and come home to a hot meal!   Pulled pork gives you the added benefit of serving it throughout the week in different ways.  I usually put everything in the crock the night before, put it in the refrigerator and then it’s ready to go in the morning.  When you get home, a few finishing touches and walla!!  I served mine over a sweet potato topped with tahini slaw and avocado.  (I made the slaw with pre-packaged broccoli slaw and shredded carrots and added tahini dressing I made earlier in the week).

Ingredients (6-8 servings)

  • 3 lbs boneless pork shoulder (4-5 lbs for more leftovers)
  • 1 red onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 teaspoon paprika (I used smoked paprika)
  • 1/2 teaspoon oregano
  • 1/2 cup of beef or chicken stock
  • 3/4 teaspoon himalayan (sea) salt
  • 1/4 teaspoon pepper
  • Primal approved BBQ sauce



  1. In a small bowl, combine chili powder, cumin, paprika, oregano, salt and pepper.
  2. Rub the mixture evenly over the pork.
  3. Place the pork, onion, garlic, and stock in a slow cooker.
  4. Cover and cook on low for 8 hours.
  5. Remove the pork from the slow cooker and place in large bowl.  Use two forks to shred the meat. Take a slotted spoon to scoop out the onions and add to shredded pork.  Discard most of remaining broth, leaving a little behind.
  6. Return shredded meat and onions to the slow cooker and add BBQ sauce.

Serve according to your fancy, stuffed into a sweet potato, placed in a large lettuce leaf, or piled on a bed of your favorite greens.  Add additional toppings such as avocados, feta or goat cheese, or a slaw.  Enjoy!

**Note:  If you are using store bought BBQ sauce, make sure you read the labels.  Many are loaded with refined oils, sugars and other additives.  If you have the time to make your own, I posted my recipe under “dressings and sauces”.

02 Nov 2017

Chicken and Vegetable Frittata

Frittatas are a quick, easy, and extremely versatile meal.  You can serve them as your main entree one night and for breakfast the next morning.  I don’t think you can go wrong.  Any combination of meat, veggies and spices will work.  While you can certainly go with some sort of theme (Mexican, Mediterranean, or seafood), you can just as easily use whatever you have in your refrigerator and get creative! 

Ingredients  (Serves 6-8)

    • 2-3 tablespoons of coconut oil
    • 1 yellow onion, chopped
    • 2-3 cloves of chopped garlic (or 2 teaspoons prepared minced garlic)
    • 1 red bell pepper, chopped
    • 1 cup broccoli, chopped
    • 1 cup cauliflower, chopped
    • 1 cup shredded carrots
    • 1 cup rotisserie chicken, cut up
    • cherry tomatoes (for added color on top)
    • 12 eggs
    • 1 tablespoon Italian seasoning
    • 1 tablespoon dried parsley
    • 3/4 teaspoon salt
    • 1/4 teaspoon pepper
    • paprika (sprinkled on top)



  1. Preheat oven to 350 degrees.  Whisk the eggs in a large mixing bowl, season with salt and pepper, and set aside.
  2. Heat 1 tablespoon of coconut oil over medium heat in cast iron skillet or oven-proof pan.
  3. Add onion and cook for approximately 5 minutes, stirring frequently.  When onions are soft, add garlic and cook for 1 minute.
  4. Add the additional oil and the remaining vegetables (except tomatoes).
  5. Continue to cook the vegetables, stirring frequently, for about 5-7 minutes or until veggies are a tender-crisp.  Stir in pre-cooked chicken or pre-cooked meat of choice.
  6. Pour the beaten eggs evenly over the meat and veggie mixture.  Place tomatoes on top.  Cover pan with lid and let cook on medium heat until eggs start to set around the edges (about 5 minutes).  Remove lid and place in oven for 15 minutes or until eggs are cooked through.
  7. If desired, place under the broiler for the last 2 minutes to give it a nice golden brown top.  Be sure and watch it carefully.
  8. Allow to cool for 5 minutes before cutting.  I paired mine with some yummy Fall Harvest salsa from Trader Joe’s.  You can also serve with feta cheese (or cheese of choice) sprinkled on top.


02 Nov 2017

BBQ Sauce

When buying store bought BBQ sauce, it is important to be diligent about reading labels.  Most are loaded with refined oils, sugars, and other additives.  There are Primal-approved ones available, but you will only find them at select stores. (Of course, you could always order some on Amazon).  This recipe is simple to make, less expensive, and pretty darn tasty.  You can add it to pulled pork, cocktail meatballs, or whatever else you like BBQ sauce on.

Ingredients  (makes approximately 1 1/2 cups)

  • 1 6 0z. can tomato paste
  • 1/2 cup apple cider vinegar
  • 2 tablespoons blackstrap molasses
  • 1-2 tablespoons honey
  • 1 tablespoon coconut aminos
  • 1 tablespoon dijon mustard
  • 1 teaspoon chili powder
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon himalayan salt
  • 1/2 teaspoon pepper


  1. Add all ingredients to a saucepan.
  2. Heat on medium, stirring continuously for 5-8 minutes.
30 Oct 2017

Arugula and Broccoli Slaw Salad with Tahini Dressing

This is a quick salad you can toss together and add as a side to any meal.  Using pre-packaged greens and slaw makes it so easy and convenient.  The dressing can be made in a food processor or blender but as you can see from the pictures, I did’t even bother getting my Ninja out.  I simply added all the ingredients to a jar and whisked it up!  Then I just store the extra dressing right in the jar in the refrigerator.  Dressing will thicken as it sits in the refrigerator, so simply add a little water to thin.

Prep time: 20 minutes


  • 2 cups arugula
  • bag of broccoli slaw (or desired amount)
  • 1 cup packaged shredded carrots
  • 1/4 cup tahini
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon coconut aminos
  • 2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground ginger
  • salt and pepper to taste
  • water for thinning


  1. Make dressing first by combining all ingredients in a food processor or jar.  Slowly add water until dressing is desired consistency.  It should be relatively thick but still pourable.
  2. Combine the arugula, slaw and carrots in a large bowl.
  3. Pour the dressing over salad in small amounts and toss gently.  Add more if needed.  It’s always better to have to add more rather than having a soggy salad with too much dressing.
  4. If desired, you can squeeze some fresh lemon juice over the top and add slices of avocado for a nice finishing touch!
30 Oct 2017

Root Vegetable and Green Bean Medley

I truly love any roasted vegetable!  This combination of root vegetables with green beans  was not only beautiful to look at but so delicious as well.  As you can see, my ingredient proportions are quite large.  This serves two purposes…I always want more the next day (or two days) and  leftovers can be a big time saver later in the week!   Simple serve with any protein of choice.  Feel free to cut the recipe in half  if you do not want all the leftovers.


Ingredients (Serves 6-8)

  • 2 Fennel Bulbs, cut into 1/2″ wedges
  • 1 large red onion, cut into 1/2″wedges
  • 1- 1 lb bag organic whole carrots (I left mine unpeeled), cut into 2′ chunks
  • 1 – 1 lb bag fresh green beans
  • 2 lemons, 1/4′ slices (optional)
  • 2 tablespoon  extra virgin olive oil
  • 2 teaspoon cumin
  • 1 tablespoon coriander
  • salt and pepper to taste
  • 1/2 cup feta cheese (or similar cheese)


  1. Preheat oven to 375 degrees.
  2. Prepare and cut all vegetables and put in large mixing bowl to toss. (If you do not want to dirty an additional bowl, toss directly onto sheet pan lined with parchment paper).
  3. Drizzle EVOO over vegetables and add spices.  Toss well.
  4. Pour onto sheet pan lined with parchment paper and place lemon slices on top.
  5. Bake in oven for 20-25 minutes. Remove and sprinkle feta cheese on top.  Return to oven for an additional 20 minutes or until vegetables are tender.