Category: Recipes

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.
19 Dec 2017

Spinach Bacon Artichoke Dip

Who doesn’t love spinach artichoke dip?  It always seems to be the first dip to disappear at any gathering.  Unfortunately, most are made with questionable ingredients.  This recipe, on the other hand, is one you can feel good about and is a sure winner for any party or potluck.  Serve with fresh veggies and/or home-made plantain chips.  It’s creamy but also has a little bit of crunch with the bacon and water chestnuts.  Enjoy!



  • 10 oz frozen chopped spinach (thawed and squeezed to remove as much liquid as possible)
  • 1- 14 oz can of artichokes (chopped and well drained)
  • 6 slices cooked bacon, roughly chopped
  • 1/2 onion, chopped
  • 2-3 cloves chopped garlic (or substitute with 1/2 teaspoon garlic powder)
  • 1/2-3/4 cup Primal/Paleo mayo
  • 1/2 cup plain hummus (look for brands made with olive oil)
  • 1/2 cup chopped canned water chestnuts
  • 1/2-3/4 cup fresh crumbled feta cheese
  • 1/2 cup fresh grated parmesan cheese
  • salt and pepper to taste



  1. Preheat oven to 400 degrees.
  2. Place bacon slices on a foil lined (or parchment paper) baking sheet and bake for 12-15 minutes, depending on how crispy you like it.
  3. Remove from oven and transfer bacon onto paper towel to remove excess grease.
  4. Once cooled, chop or tear into small pieces.
  5. In the meantime, lower the oven temperature to 350 degrees.
  6. Sauté onion and garlic in olive oil until soft.
  7. In a large mixing bowl, combine all ingredients (reserve a small amount of bacon and the parmesan cheese to sprinkle on top.
  8. Mix until well blended.  Transfer mixture to an oven safe dish.  Sprinkle with extra cheese and bacon.
  9. Bake for 20-25 minutes or until heated through.


Note:  I gave a range for the mayo and the cheese amounts so you can add based on your preferences.  I usually start with the lesser amount and add accordingly.

19 Dec 2017

Baked Plantain Chips

Plantain chips are a great alternative for those highly-processed, fat-laden potato chips.  Baked with coconut oil and sprinkled with a little salt, these chips will satisfy your hankering for something crunchy.  Serve with your favorite primal party dip and friends and family will be very impressed!  They are best served warm right out of the oven.



  • 3 green (or starting to turn yellow) plantains
  • 1-2 tablespoons melted coconut oil
  • Himalayan salt



  1. Preheat oven to 400 degrees. (If I feel like they’re not getting crispy enough, I crank the oven up to 425 degrees.)
  2. Line a large sheet pan with parchment paper.  You may need more than one or do two batches.
  3. Cut off both ends of the plantains.  Score lengthwise down the side of the plantains with a knife.  Be careful not to cut too deep into the flesh.
  4. Peel the plantains and cut on a diagonal as thinly as you can.  Make slices as consistent as possible (can also use a medallion slicer).
  5. Gently toss the plantain slices with the melted coconut oil in a mixing bowl.
  6. Place plantain chips in a single layer on parchment paper and sprinkle with salt.
  7. Bake for 10 minutes.  Remove from oven, flip plantains over and sprinkle with additional salt.
  8. Brown to desired doneness.  I like mine really brown and crispy!
  9. Remove from oven and place on paper towels or baking rack.  Serve warm.
19 Dec 2017

Bacon and Veggie Egg Muffins

This easy make ahead breakfast (or lunch) is perfect if you need something to grab and go in the morning.  Pop them in the microwave for 30 seconds or wrap them up for later.  The recipe can be switched up based on your personal preferences or whatever you have hanging around in your fridge.  Add more or less of your favorite veggies, change the meat or go meatless or just get creative with different spice combinations.  You’re in charge!   

Ingredients (makes 12 muffins)

  • 6 slices of Primal-approved bacon
  • 1/2 yellow onion, chopped
  • 1/2 red or green pepper, chopped
  • 1 cup mushrooms, chopped
  • 12 eggs
  • 1 cup spinach, chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Himalayan salt
  • 1/4 teaspoon pepper



  1. Preheat oven to 350 degrees.
  2. Beat the eggs in a large mixing bowl.  Season with salt and pepper, set aside.
  3. Place a small skillet over medium heat until warmed.  Add bacon and fry until browned.  Use slotted spoon to remove bacon.  Place on paper towels and set aside.  When cooled, cut or tear into smaller pieces.  (Could also cook in the oven.)
  4. Return skillet to heat and add onions, peppers, and mushrooms.  Cook for 5 minutes, until softened.  Add spices and spinach, cook for 1 minute.
  5. Remove skillet from heat.  Add chopped bacon and mix to combine all ingredients.
  6. In a greased muffin tin, divide the bacon and veggie mixture into the individual muffin cups.
  7. Pour the beaten eggs evenly into each cup until almost full.
  8. Bake for 20 minutes.
14 Dec 2017

Peppermint Raspberry Fat Bombs

Fat bombs are bite size snacks or treats that are high in healthy fats and low in carbs.  They are small for a reason…you don’t need much to feel satisfied.  Coconut products are a great way to get some extra healthy fats in our daily diets.  Two common ingredients in most fat bomb recipes are coconut oil and/or coconut butter.  After that, the flavor options are numerous and variable depending on whether you’re looking for something with a little sweetness or something more savory.  Fat bombs can be a quick on the go breakfast, a pre- or post-workout snack or a mid-day pick me up.  These peppermint raspberry chunks of goodness create a flavor combo perfect for Christmas and you will love the beautiful pops of red!

Note:  I used organic therapeutic grade essential oil which is much more potent than extract.  If you use peppermint extract instead, you will need to increase the amount.



  • 1/3 cup coconut oil (softened but not melted)
  • 1/2 coconut butter (softened)
  • 2-3 drops peppermint essential oil (organic, therapeutic grade)  Adjust according to taste.
  • few drops of liquid stevia (optional)  I use SweetLeaf drops.
  • 1/2 cup chopped walnuts
  • 1/8 cup cacao nibs
  • 1/8 cup freeze-dried raspberries, slightly crumbled



  1. If coconut butter is hard, soften by placing in a slightly simmering saucepan of water just until able to stir with a spoon (or microwave for 20-30 seconds).
  2. Combine coconut oil, coconut butter, peppermint and stevia in a bowl.  Use a hand mixer to blend ingredients until smooth.
  3. Fold in walnuts, cacao nibs and raspberries.
  4. Pour into a parchment lined rectangular loaf pan and spread evenly.  Could also use a silicone muffin tin.
  5. Put in the freezer until set, 10-15 minutes.
  6. Take parchment paper out of pan and cut or break into small squares.
  7. Store in an air tight container in the freezer or refrigerator.
11 Dec 2017

Soft and Chewy Paleo Gingerbread Cookies

I’m not normally a big cookie fan but there are a few that happen to be my favorite and gingerbread cookies are one of them, especially around the holidays.  After making these cookies, it has reconfirmed my love for them.  The  combination of cinnamon, ginger, nutmeg, cloves and allspice is so symbolic of the holiday season and the smell that fills the kitchen is amazing!  A little warning…these soft and chewy cookies are extremely addictive!  You may want to plan on gifting some or putting half  in the freezer for later.    


Ingredients (makes approximately  3 dozen)

  • 4 eggs, room temperature
  • 1/2 cup coconut oil, softened but not melted
  • 1/2 cup almond butter
  • 1/3 cup unsulphured blackstrap molasses  
  • 1/2 cup organic coconut sugar
  • 2 teaspoons pure vanilla
  • 2 cups almond flour
  • 2/3 cup coconut flour
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • 1/2 teaspoon sea salt
  • 2 teaspoons ginger
  • 1½ teaspoons nutmeg
  • 1/2 teaspoon cloves
  • 1/2 teaspoon allspice



  1. In a large mixing bowl, beat the eggs, coconut oil and almond butter with an electric hand mixer until smooth.
  2. Add molasses, coconut sugar and vanilla.  Continue to beat until smooth and creamy.
  3. In a separate bowl, combine all the dry ingredients and whisk together to incorporate and remove any lumps.
  4. Add the dry ingredients incrementally to the wet ingredients and beat or use a spoon until fully combined.  The dough will be sticky.
  5. Chill dough in the refrigerator for about 1 hour.  This makes it easier to handle and roll into balls.
  6. Preheat oven to 350 degrees and line a cookie sheet with parchment paper.
  7. Use a smaller scooper to scoop out enough dough to make a small ball.  Roll dough between the palms of your hand and place on cookie sheet lined with parchment or silicone mat.  Gently press down to flatten.  If desired, sprinkle with coconut sugar.
  8. Bake for 8 minutes and remove from oven.  Let sit on cookie sheet for 2 minutes and then transfer to a baking rack to cool.



  1. When measuring the flours, spoon into a cup and level off rather than scooping all at once directly into your cup.
  2. To keep the dough firm, I keep the bowl of cookie dough in the refrigerator between batches.



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.

03 Dec 2017

Buffalo Chicken Dip

This buffalo chicken dip is always a crowd pleaser!  You can adjust the level of “heat” according to your preferences.  Serve with fresh veggies or baked plantains chips (soon to come recipe post).  If you do not tolerate dairy, omit the cheese.



  • 4 cups cooked and chopped or shredded chicken (rotisserie chicken works great)
  • 1/2-3/4 cup Primal-approved mayo
  • 1/2 cup hot sauce (I use Cholula)
  • 1/2 cup grated Parmesan cheese (a little extra if you want to sprinkle some on the top)
  • 2 tablespoons green chiles (optional)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon himalayan salt
  • 1/4 teaspoon pepper
  • dash or two of cayenne pepper



  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, add all ingredients and mix until combined.  Start with 1/2 cup mayo.  Depending on how creamy you like it, you can always add more.
  3. Transfer to a casserole dish.  Sprinkle extra cheese on top, if desired.
  4. Bake uncovered for 30 minutes or until heated through and lightly browned on top.