Grokfeast in Iowa

On September 11th I asked Mark’s Daily apple readers to host a Grokfeast (a picnic/party celebrating the Primal lifestyle) and to send me the results. The following is one of 14 amazing submissions, the best of which will win an entire cow courtesy of US Wellness.

Our Grokfeast celebration was a delightful celebration of all of the finer things in life! The preparation was simple. We wanted the preparation to be pretty simple because we also wanted to spend time together playing in the sunshine with our new-found friend Grok. We spent a little over an hour getting our roast beast dish ready to cook in the morning (see recipe above) and we also cut up vegetables for a delicious green salad and a fruit dish. We then spent much of our day outside with Grok in the various Primal activities that he enjoys. We joined him and Grandma (who is 92) doing T’ai Chi. We all enjoyed doing the slow movements and just being together in the warm sunshine. We tried to video the activity but realized that the person who was holding the camera had forgotten to push the button. Grandma was willing and able to do another take. 🙂

We enjoyed watching Grok and the Burger’s daughter race and watched as Dad Burger finally lifted a stump after two years of trying (he was inspired by Grok’s large muscles :)). We sprinted, we lifted heavy things, and we even danced out in the sunshine.

Our time with Grok has taught us:

  1. To not eat poison (McDonald’s)
  2. To eat plants and animals (just not dogs)
  3. To have FUN!!! To play more and just enjoy each other’s company. To kick off our shoes and dance!
  4. To get adequate sleep
  5. To enjoy the sunshine
  6. To sprint (even if you can’t keep up with one such as Grok)
  7. To lift heavy things (such as stumps)
  8. To avoid stupid mistakes (like trying to make a fire using gasoline)

We also have taught him some things:

  1. To cook good Primal meals (inside of a kitchen)
  2. To use his brain using words and sounds
  3. To move frequently at a slow pace (T’ai Chi)

The actual Primal feast we decided to have at our Iowa farm. We gave thanks for our food and everyone dished up a plate of goodness. The vegetables and the beef cooked in red wine were a perfect compliment to one another. We didn’t know just how tasty our primal feast really was until we started finding little black bugs in our food that seemed to be enjoying our meal as much as we were. Although, they added extra protein, no one but Grok seemed to appreciate them. We had music and dancing that began before the actual meal and finished long after it was done. We even had a friend who wrote a song about Grok’s favorite things. Needless to say, we all slept VERY well. All in all, this day turned out to be one of the best days that our family has had in a long time. Our lives have been changed by Grok and his introducing us to a Primal lifestyle.

The Feast

Burgers’ Primal Feast Menu

  • Garden Fresh Veggie Salad with Lemon-Vinegar Dressing
  • Organic Fruit Bowl
  • Dream Come True Water 🙂
  • Primal Roast

Primal Roast

*The following ingredients are farm fresh, organic, grass fed, and make a tasty combination*


  • 1 onion
  • 3 Bell Peppers (multi colored)
  • 3-5 Tomatoes (multi colored)
  • 5 cloves Garlic
  • 5 lb Roast (or any chunk of animal)
  • 1 -2 C. Red Wine (or more depending on how much you and your friends are sipping while you prepare this meal)
  • Celtic Sea Salt and Pepper to taste


In a 9×13 pan, place the meat. Cut, chop, slice the onion, peppers, tomatoes, garlic, etc, and scatter on top. Feel free to add any other produce that you might have on hand or in your garden. Sprinkle the salt and pepper on top. Pour over the red wine. Cover with lid. Put in the oven early in the morning at 150-250 degrees. You can safely forget about it for the rest of the day. Go play!

The Tribe

Caveman Grok – Christie Bigelow
Reporter – Abby Swanson
Cindy Burger – Noelle Gibbons
Dad Burger – Jake McLaughlin
Kalvyn Burger – Kalvyn Gibbons
Daughter Burger – Rachel Swanson
Friend – Faith Swanson
Grandma Burger – Ivy Juon
Neighbor – Lydia Barrett
“Favorite Things” Friend – Kristie Swanson

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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