Grokfeast in Maryland

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 15 amazing submissions, the best of which will win an entire cow courtesy of US Wellness.

We eat dinner with my parents and siblings every Tuesday night. So as soon as I saw the contest I thought perfect; my family has been listening to me drone on about Primal and Mark’s Daily Apple for 8-9 months, so it’s a perfect opportunity to show them what it’s all about.

In summary of the day the most noticeable thing was, either everyone was really hungry or they must have liked the food because there were basically no leftovers. The steak was, of course, a huge hit. It’s a recipe we have been making for years at tailgates and picnics. We got mixed verbal reviews on the pancakes. However, they were both completely gone, so I’m guessing someone liked them. I made both with blueberries and strawberries and one I also added pecans. The quote of the day came from my father who said something along the lines of “this food is pretty good, I might have to give this Primal thing a try.” I have been trying to convince him to give it a month and see how he likes it, maybe I will mention it again…

After some serious dish cleaning, food digestion, and diaper changing we headed out to our workout “cave”. Now everyone in the family knows of this cave’s existence, but only Kevin and I use it with any frequency. So I figured this would be a good opportunity to re-introduce everybody to the workout/play possibilities a short walk from the house. (It’s on the 2nd floor of our barn/work garage). Kevin and I skipped our typical Tuesday session and instead just did a few Bench/Deadlift reps and then spent the rest of the time playing with the kids, climbing the rock wall, and just fooling around in general. Everyone else did various similar activities; Dad even had to show me that he could deadlift as much I could. I will have to work on remedying that.

So overall I would rate the evening a success. Everyone thanked us for making the food multiple times. It was nice to show everyone how we have been eating instead of just explaining it to them. The kids always have fun in the barn, but we don’t usually let them come out when we are lifting since it’s a little dangerous. So they enjoyed that as a special treat. Thanks for the inspiration to have a different twist on our weekly family dinner.

The Feast

Flank Steak


  • 1 Flank Steak (1-2 lbs) + 1 Sweet onion sliced and peeled

Marinate both together overnight in Ziploc or container with the following:

  • ¼ cup Extra Virgin first cold press olive oil
  • 3 Tbsp Worcestershire Sauce
  • 1 tsp minced fresh garlic
  • ½ tsp garlic powder
  • ½ tsp Oregano
  • ½ tsp basil
  • ½ tsp Old Bay Seasoning (by Mcormick)


Cook on grill on high heat 4-6 minutes per side depending on preference of doneness. Sautee onions in pan; slice steak and enjoy!

Remaining Menu:

  • Tomato and Mozzarella Salad with Basil and Balsamic Vinegar/Olive Oil
  • Mashed Sweet Potatoes with Kerry Gold butter
  • Spinach Salad with Bacon, Red Onions, and Hard Boiled Eggs
  • Broccoli with Lemon and Herb
  • Two Berry Pancakes (from Primal Blueprint Quick & Easy Meals)

Grok On!

The Tribe

Kenny Lethbridge (Me) – Head Grok and your humble narrator
Jodi Lethbridge – Groks wife
Samantha Lethbridge – Grok in training (2 and a half)
Addison Lethbridge – Newest Grok – 2 months
Heather Burroughs – Sister
Kevin Burroughs – Brother in law
Noah Burroughs – Samantha’s partner in crime
Mandy Lethbridge – Sister
Daniel Davis – Future Brother in law
Keith Lethbridge – Papa Grok
Lissa Lethbridge – Mama Grok

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 more than three decades 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 flavorful and delicious kitchen staples crafted with premium ingredients like avocado oil. With over 70 condiments, sauces, oils, and dressings in their lineup, Primal Kitchen makes it easy to prep mouthwatering meals that fit into your lifestyle.

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