Category: Main Dishes

04 Jan 2018

Sheet Pan Chicken Sausage with Shaved Brussel Sprouts and Sweet Potatoes

One pan and minimal clean up…who doesn’t love that?!  Sheet pan meals are very popular right now and are so easy to throw together.  I used pre-packaged shaved Brussel sprouts and spiraled my own sweet potato.  Short on time or don’t own a spiralizer, purchase spiraled sweet potatoes in your produce section.


Ingredients (4 servings)

  • 14 oz bag shaved Brussel sprouts
  • 1 large sweet potato, spiralized
  • 1 onion, sliced
  • 12 oz package Aidells chicken and apple sausage (or flavor of choice)
  • 2-3 tablespoons avocado oil (I use “high heat” avocado oil from Primal Kitchen)
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • 1/2 teaspoon tumeric (optional)
  • salt and pepper to taste



  1. Preheat oven to 400.  Line a large sheet pan with foil.
  2. In a large bowl, combine Brussel sprouts, sweet potatoes and onion.  Drizzle with oil and toss.  (You could also do this directly on your lined sheet pan.)
  3. Sprinkle with spices and gently toss.  Roast in oven for 20 minutes.
  4. Meanwhile, slice sausage on a diagonal into ¼-½″ slices.
  5. Remove pan from oven.  Stir and gather veggies to one side of pan.  Add sliced sausage in single layer to the other half of the pan and return to oven.  Roast for an additional 10-15 minutes or until desired doneness.
  6. Serve as is or gently combine veggies and sausage for a skillet style meal.


04 Jan 2018

Primal Meatloaf with Veggies

Do you have memories of your Mom’s meatloaf growing up?  Whether those are good or bad memories, I feel like most of us don’t think about making meatloaf anymore.  This recipe isn’t filled with bread crumbs and ketchup like I remember.  Instead it is grain-free and loaded with veggies!  The veggies make this meatloaf super moist and delicious and the finicky ones in the family won’t even know they’re in there. 


Ingredients (serves 6)

  • 1- 1½ lbs ground beef
  • 1/2 small onion, finely chopped
  • 1/2 red pepper, finely chopped (about 1/4 cup)
  • 1/2 green pepper, finely chopped (about 1/4 cup)
  • 2 teaspoons minced garlic
  • 1 handful of chopped fresh spinach
  • 1 tablespoon of olive oil
  • 2 eggs, whisked
  • 1/4 cup tomato paste
  • 3/4 cup flaxseed meal or almond flour
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 2 teaspoons dried parsley


  1. Preheat oven to 400 degrees.
  2. Heat olive oil in medium skillet over medium heat.  Add onions and peppers and cook until softened.  Add garlic and spinach and cook for an additional minute.
  3. When veggies are done cooking, add to a large mixing bowl.  Add all the remaining ingredients and mix until everything is well incorporated into the beef.  Using your hands may work best.
  4. Transfer to a lightly greased bread pan and press down.
  5. Bake for 45-50 minutes.  Edges will get very browned.  Make sure the middle of the meatloaf is completely cooked through.
  6. Top with hot sauce or primal-approved BBQ sauce.
01 Jan 2018

Fajita Beef Stew


I had some beef stew meat in the freezer but wasn’t feeling the traditional beef stew with carrots, onions and potatoes.  I snooped around a bit and saw a recipe that inspired me to make this dish.  This could be served over a bed of cauliflower rice, stuffed in a sweet potato or served in a lettuce leaf.  Finish it off with some avocado slices or guacamole and nothing but yumminess!!!  


Ingredients (4-6 servings)

  • 1½-2 lbs. cubed beef stew meat
  • 2½ teaspoon chili powder
  • 1½ teaspoon cumin
  • 1 teaspoon Himalayan salt
  • 2 tablespoons coconut oil
  • 1 onion, thinly sliced
  • 1 green pepper, thinly sliced
  • 3-4 garlic cloves, chopped
  • 1/2 cup shredded carrots
  • 1/2 cup salsa (no sugar added)
  • 1/2 can tomato paste
  • 1 can fire roasted diced tomatoes
  • 2 tablespoons balsamic vinegar



  1. Preheat oven to 300 degrees.
  2. In a bowl, combine meat, chili powder, cumin and salt.  Toss well.
  3. Melt 1 tablespoon of coconut oil in an oven safe dutch oven over medium-high heat.  Add meat and brown on all sides (about 2 minutes).  Transfer meat to a bowl.
  4. Return dutch oven to medium heat and melt the remaining tablespoon of coconut oil.  Add onions and peppers.  Sauté for about 3 minutes.
  5. Add carrots and garlic, continuing to stir for 1 minute.
  6. Add tomato paste, stirring into the veggies and cooking it down for 30 seconds.
  7. Remove dutch oven from heat and add salsa, diced tomatoes, stew meat and balsamic vinegar.  Toss gently to combine.
  8. Cover and bake for 1½-2 hours or until beef is tender.  Do not overcook.
06 Dec 2017

Italian Spaghetti Squash Pie

When my kids were growing up I would make a spaghetti pie recipe that would make them do a happy dance.  It was of course made with spaghetti noodles and a few other unhealthy ingredients.  This recipe reinvents that old favorite and turns it into a healthy and very tasty version.  You might even fool your family into thinking it’s spaghetti!


Ingredients (serves 8)

  • 1 spaghetti squash (on the larger size)
  • 1 tablespoon extra virgin olive oil
  • 1 lb organic ground pork (beef or turkey)
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 2-3 cloves garlic, minced
  • 1 16-24 oz jar marinara sauce (no sugar added)
  • 3-4 handfuls of fresh spinach
  • 3 eggs, whisked
  • 2 tablespoons ghee (or grass fed butter, melted)
  • 3/4 cup fresh grated parmesan cheese (more or less based on tolerance)
  • 1 tablespoons Italian seasoning
  • 1 teaspoon sea salt
  • 1/2 teaspoon pepper



For the squash:

  1. Preheat oven to 375 degrees.
  2. Cut spaghetti squash in half lengthwise.  Scoop out the seeds, drizzle and rub the flesh of the squash with olive oil.  Turn face down on a parchment or foil lined baking sheet.
  3. Bake for 30-35 minutes or until squash is soft to touch.  Remove from oven and allow to cool.
  4. Once cooled, scrape flesh with a fork to remove spaghetti strands.  Place in a large mixing bowl and set aside.

Remaining steps:

  1. While squash is cooking, heat 1 tablespoon of ghee in a large skillet over medium-high heat.  Add pork, onions, green pepper and garlic.  Season with salt and pepper.  Cook until pork is browned and veggies are soft.
  2. Add spinach and stir together over low heat until spinach is wilted.
  3. Remove from heat, drain any excess liquid and stir in the marinara sauce.
  4. To the spaghetti squash, add whisked eggs and spices.  Mix until well combined.
  5. Transfer squash mixture to a greased 9×13 casserole pan and gently press down.
  6. Pour the meat mixture over the top and sprinkle with cheese.
  7. Bake in a 350 degree oven for 35-40 minutes.  Will get very bubbly.
  8. Let sit for 5-10 minutes before cutting.


Note:  Omit the cheese if you are strict paleo.

29 Nov 2017

Salmon and Sweet Potato Stuffed Portabello Mushrooms

Do you love (or even just like) mushrooms?  If so, these mushrooms on steroids are the way to go!  Portabellos are large and meaty mushrooms that can be stuffed with a variety of fillings.  They have “stand alone” quality and can easily be the centerpiece of your meal.  If desired, you can serve a small salad or veggie on the side, but you will find that they are very satisfying on their own.

I decided to concoct a salmon and sweet potato filling that really turned out quite delicious!  You could even make the filling a day or two ahead and refrigerate until ready to use. 

Ingredients (serves 4-5)

  • 4-5 large portabello mushrooms
  • 2-3 tablespoons avocado oil
  • 1 onion, chopped
  • 1 sweet potato, cooked and peeled (I popped mine in the microwave for about 4 minutes, flipping over after 2 minutes)
  • 2 teaspoons chopped, prepared garlic (or 3 cloves)
  • 1 can Wild Alaskan salmon, drained
  • 1/4 cup Primal-approved mayo
  • 1/2 cup sun dried tomatoes
  • 1 cup chopped spinach
  • 1 lemon, juiced
  • 3/4-1 cup grated parmesan cheese
  • 2 tablespoons capers (optional)
  • 1/2 teaspoon Himalayan salt (1 teaspoon if not using capers)
  • 1/2 teaspoon pepper



  1. Preheat oven to 400 degrees.
  2. Prep the mushrooms by removing the stems (chop and save for later), scrape out the gills with a spoon, and gently wipe caps off with a wet paper towel.
  3. Brush the mushroom caps with 1-2 tablespoons of oil and place on a large sheet pan lined with foil (gill side up).
  4. Roast mushrooms for 10 minutes and remove from oven.  There will be excess liquid due to the high water content of mushrooms.  I simple take paper towels and blot the liquid off of the sheet pan and gently out of the insides of the mushrooms.
  5. While mushrooms are roasting, add remaining avocado oil to a small skillet over medium heat.  When pan is hot, add onions and cook until soft, about 3 minutes.  Add mushroom stems and garlic, cook for 1 minute.  Remove from heat.
  6. In a large mixing bowl, add peeled sweet potato and mash well.
  7. Add salmon, mayo, onion mixture, sun dried tomatoes, capers, lemon juice and 1/2 cup cheese.  Mix well to combine.
  8. Divide the salmon mixture evenly between all the mushroom caps.  Fill generously, gently spreading and pressing down.  Make sure to spread to the edges of the mushrooms.
  9. Sprinkle the remaining cheese over the tops.  Bake for 10 minutes and then place under high broiler setting for 2 minutes.


07 Nov 2017

Chicken Sausage, Apple and Kale Skillet

I love using apples in savory dishes this time of the year.  Toss in some kale, pecans, and cranberries and you have a delicious and festive dish.  Buying fresh quality ingredients whenever possible will increase the nutritional value and flavor of your dishes as well.   The chicken sausage I bought was Coleman from Costco.  Aidells is another popular brand.  Both are organic, with no hormones, antibiotics, or additives.   

Just a little side note…I recently bought a Le Creuset dutch oven and used it for the first time today.  I never thought I’d get so excited about a pan, but it was awesome!  If you already own one, you know what I’m talking about.  If not, you may want to think about getting one.  Warning…they are not cheap.  But then, Christmas is right around the corner!

Ingredients (serves 4-6)

  • 16 oz. organic pre-cooked chicken sausage, sliced into 1/2″ pieces
  • 1/2 red onion, chopped
  • 1 sweet potato, unpeeled and chopped
  • 1 large or 2 smaller apples, cored and cut into similar size chunks (any variety)
  • 3 handfuls of kale, torn into pieces (be sure to remove woody stems)
  • 2-3 tablespoons of extra-virgin olive oil
  • 1 cup pecan halves, toasted
  • 1/2 cup dried cranberries
  • 1 teaspoon dried sage
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup water or broth



  1. Preheat oven to 350 degrees.  Spread pecans on a parchment lined or sprayed sheet pan.
  2. Heat 1 tablespoon of EVOO in a large skillet or dutch oven over medium heat.  Add chicken sausage and cook just until browned.  Set aside in a separate bowl.
  3. Return pan to medium heat and add remaining oil.  When oil is heated, add onions, sweet potato and spices.   Saute for 7 minutes, stirring occasionally.  If needed, add additional oil or have a small glass of water or broth near stove and add 1-2 tablespoons at a time when mixture starts to dry out.
  4. While onions and sweet potatoes are cooking, put pecans in the oven and toast for 5 minutes.  Set a timer so you don’t forget about them!
  5. Add chopped apple to sweet potato and onion mixture.  Cook for an additional 3 minutes, stirring continuously.  Add small amount of water or broth, if needed.
  6. Stir in the chicken sausage.  Turn heat to low and add kale.  Place a lid on the pan for several minutes.  Remove lid and stir kale into rest of ingredients.  When kale is wilted, remove from heat and stir in toasted pecans.
  7. Plate and sprinkle with dried cranberries.
  8. Enjoy…beautiful and yummy!


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.