Tag: Primal recipes

Grilled Greek Summer Veggies Recipe

When planning a BBQ menu, the meat is usually the star, and the sides are an afterthought. With this Grilled Greek Summer Veggies recipe, a platter overflowing with colorful marinated and grilled vegetables steals the show.

This is the perfect vegetable side dish for summer. It’s very no-fuss, keeps well in the refrigerator to eat throughout the week, and can feed a crowd.
Customizing Your Greek Grilled Veggies
You’ll find that this recipe adapts well to small tweaks to suit your tastes. Here are a few ways to make it your own:

Use your favorite veggies. Feel free to swap out vegetables and grill what you love.
Make them thicker if you’d like. We sliced each of these vegetables around ¼-?” thick so they will grill quickly, but you can slice them thicker if you like meatier veggies.
Switch up the dressing for fun. This dish would also be tasty with the Primal Kitchen Italian Dressing or Primal Kitchen Oil and Vinegar Dressing in lieu of the Greek dressing.
Stovetop option. If you don’t have a grill, these can be made in a grill pan on the stovetop, or even roasted on a parchment-covered sheet pan in your oven. Roast at 400 degrees for 15 minutes on each side, or until nicely browned.

Here’s how to make your new favorite BBQ side dish.
Grilled Greek Summer Vegetables Recipe
Time in the kitchen: 20 minutes

Servings: 4
Ingredients

1 medium eggplant, sliced into rounds
1 medium zucchini, sliced
1 yellow squash, sliced into rounds
1 red bell pepper, cored and cut into thick slices
1 small red onion, sliced into rounds
8 oz. cremini mushrooms (you can cut them in half if you’d like)
? cup Primal Kitchen Greek Dressing, divided
2 Tbsp. Primal Kitchen Avocado Oil
2 cloves grated garlic
Pinch of salt and pepper
Chopped parsley
Optional: chopped oregano, crumbled feta cheese

Directions
In a bowl, combine ¼ cup of Primal Kitchen Greek Dressing, Primal Kitchen Avocado Oil, garlic, salt and pepper. Toss all of the vegetables in the sauce. Allow the vegetables to marinate for 30 minutes, tossing them once or twice during this time.

Preheat your grill over medium heat. Once hot, carefully place the vegetables on the grill. After 1-2 minutes, turn each of them 90 degrees to get nice grill marks.

Grill for an additional 1-2 minutes, then flip over the vegetables and grill for an additional 2-3 minutes, or until they are nicely grilled on the outside and tender on the inside (this time will depend on how thick you slice them).

Drizzle the remaining Primal Kitchen Greek Dressing on top and garnish with chopped parsley and feta if desired.

 

Nutrition Info (4 servings):
Calories: 222
Fat: 18g
Total Carbs: 14g
Net Carbs: 9g
Protein: 4g
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Gluten Free Nashville Style Hot Chicken Recipe

Chicago is known for its deep dish pizza. In Southern California, you have tacos on every corner. Philadelphia loves their cheesesteaks. And you know you’re in Nashville when every third restaurant claims they have the best Hot Chicken in town. If you’re looking for the crispy kick of hot chicken but you’re nowhere near Music City, we’ve got you covered. Our Nashville Hot Chicken recipe tastes just like the real thing, without the fried food hangover from oxidized frying oil and grain-based breading. Yes, it can be done. This recipe is fairly involved, but it’ll be worth it in the end. Not sure about the heat factor? You can adapt this recipe from slightly zingy to three-alarm fire. If you want to break a sweat, taste the coating mixture and the hot chicken sauce before you apply, and add more cayenne. If you want to scale back the spice level, simply reduce the cayenne pepper accordingly. If you want your chicken to have just a subtle zip, you can completely omit the cayenne. The chicken will still have a nice kick thanks to the Primal Kitchen® Buffalo Sauce. The best way to make the prep for this dish run smoothly is to set up a station with three coatings. Move the chicken like an assembly line down each coating mix. Some of the almond flour coating will clump up as you start dredging the chicken in it. That’s okay! Press these clumps into the chicken as you bread. It will create great texture for the final product. If you don’t have chicken thighs, you can use chicken breast. Follow the same directions, and bake at 400 degrees instead. You can also lightly spray the chicken with a spritz of Primal Kitchen Avocado Oil Spray prior to baking to prevent the chicken from drying out. We used coconut sugar in the sauce since it melts with heat and helps the sauce come together. If you’d prefer to use a sugar substitute, your best bet may be a liquid sweetener, like a monk fruit extract based sweetener, but we have not tested this substitution. Here’s how to make it. Gluten Free Nashville Style Hot Chicken Recipe Ingredients 1 lb. boneless chicken thighs 1 cup almond flour 7 Tbsp tapioca starch ? cup coconut milk (or other full-fat milk) ¼ cup Primal Kitchen Buffalo Sauce 1 Tbsp coconut flour 1 tsp lemon juice ½ tsp paprika ½ tsp onion powder ½ tsp garlic powder ½ tsp salt ½ tsp black pepper ?-1/4 tsp cayenne pepper Butter lettuce or iceberg lettuce Pickles Sauce 1.5 Tbsp Primal Kitchen Avocado Oil 3 Tbsp Primal Kitchen Buffalo Sauce 3 Tbsp water 1 tsp paprika 1 tsp sweetener ¼ tsp cayenne pepper ¼ tsp chili powder ¼ tsp garlic powder ¼ tsp salt Directions Pound the chicken between two pieces of parchment paper until they are of even thickness. Set up three containers or shallow dishes. In the first, mix together two tablespoons of tapioca starch and one … Continue reading “Gluten Free Nashville Style Hot Chicken Recipe”

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How to Cook and Eat an Artichoke

Artichokes are a mysterious vegetable, and a lot of people are intimidated by them. How do you cook an artichoke? How do you cut into it? What parts do you eat? And how does it taste? You may have had marinated artichoke hearts that come in a jar, or you’ve noticed little strips of artichoke in your spinach dip. But eating a whole artichoke is a lot different than having prepared hearts. In this article, I’m going to show you how to prepare and eat an artichoke, along with my favorite dipping sauces. Are Artichokes Good For You? Coming in at 6g of net carbs per whole artichoke, it’s something you’ll want to add to the rotation if you’re keto. Artichokes are also an antioxidant powerhouse, and they have lots of gut-happy resistant starch. How to Buy Artichokes If you’ve never bought whole artichokes before, you might wonder how to choose good ones. Here’s what to look for: Tight leaves. Your artichoke should look like a giant flower bud. Leaves should not be curling out like a blooming flower. Heft. Pick up a few, and feel their weight. Heavier artichokes are fresher, and lighter ones are older and perhaps dried out. Brown streaks on the outside, or not. A little browning on the outside is nothing to be concerned about. Some people say that the ones with brown streaks are sweeter because the frost that caused them brings out the natural sugars. Once your artichokes are cleaned and steamed properly, the leaves and heart are excellent vehicles for dips. How to Cook an Artichoke (Steam Method) Serves: 2-4 Time in the kitchen: 45 minutes, including 35 minutes steaming time Ingredients 2 artichokes Primal Kitchen® Mayo with Avocado Oil, or Rosemary and Garlic Vegan Mayo if you cannot tolerate eggs 1 lemon Fresh cracked black pepper Directions To prepare an artichoke, first cut off most of the stem on top, leaving about ¼” of the stem left intact. Cut off the tough bottom of the artichoke, about 1” worth. Use kitchen scissors to trim the tough prickly ends of the artichoke leaves. Cut a lemon in half and rub the cut side all of the cut end of the artichoke. Set up a steamer by filling a pot with some water and a squeeze of lemon. Once the water is boiling, set the heat so the water is at a steady simmer. Set up the steamer basket inside and place the artichokes in the basket cut side down. Place the lid on and allow the artichokes to steam for around 30 minutes, 35 minutes if they’re quite large. You know they’re finished when you can put a knife through the center of the stem with little resistance. Allow the artichokes to cool. Combine your favorite Primal Kitchen Mayo with a squeeze of lemon and fresh cracked pepper. How to Eat an Artichoke This part is easy. Once your artichoke is cooled, peel the leaves off of one by one, dip in … Continue reading “How to Cook and Eat an Artichoke”

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Keto Burrito Recipe

Everyone loves a good burrito. They’re hearty, filling, and you can stuff them with whatever you’re in the mood to eat. Wrap them up, and they make a convenient and flavorful meal on the go. Can you have burritos when you’re keto, though?

When you’re keeping your carbs low, good burritos can seem out of reach. Traditional flour tortillas send your carb counts through the roof, and inflammatory grains drain you of all of your energy. Other store-bought tortilla options are either just as carby, they have questionable ingredients, or they simply just don’t hold up.

We found a way. This keto burrito recipe has all of the flavor you’re looking for, without the carb-loaded carrying case. Instead, we use a thin, crepe-like egg pancake that compliments any burrito ingredient combination you can dream up.

Here’s how to make it.
Keto Burrito Recipe

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Instant Pot “Sous Vide” Egg Bites Recipe

The low-carb community was pretty pumped when coffee shops first started to serve sous vide egg bites. Until then, most breakfast options came between a couple of slices of a bagel or croissant. Coming in around $5 for two little egg bites, it was only a matter of time before people started looking for make-at-home versions. Do You Need a Sous Vide to Make Egg Bites? Let’s first put it out there that food cooked sous vide is delicious. The temperature is so precisely controlled that there’s virtually no risk of overcooking or undercooking, and for the most part, it’s a hands-off cooking method. Still, it’s cost-prohibitive for a lot of kitchens – you’re looking at a couple hundred dollars for a decent system, which is more than the average household wants to spend on an appliance they’ll use only occasionally. The solution? These adorable little egg bites are not actually made in a sous vide, but instead in an Instant Pot. The end result is a light and fluffy egg bite bursting with flavor. Ideally, these egg bites would be made in a silicone egg mold, but they also turn out well in ½ pint mason jars. If you don’t have an Instant Pot, there is an oven modification below. This recipe makes 10 egg bites (5 egg bites of each flavor) which are great for an on-the-go breakfast or protein-packed snack. Feel free to experiment with your favorite add-ins. Instant Pot “Sous Vide” Egg Bites Recipe Serves: 5 Time in the kitchen: 25 minutes, including 18 minutes cook time Ingredients 7 large eggs 3 Tbsp. milk of choice (unsweetened and unflavored if you’re using non-dairy milk) ½ cup chopped cooked broccoli florets 1 oz. Crumbled Feta Cheese 3 slices crumbled Cooked Bacon ½ cup Chopped Spinach, cooked and drained well Salt and Pepper Primal Kitchen® Avocado Oil Spray Directions Combine the eggs, milk and a pinch of salt and pepper. For a fluffier egg bite, swap out the milk for ¼ cup of cottage cheese. Blitz them together in a blender, and separate the beaten eggs evenly into two bowls. In one bowl, add the chopped broccoli and feta and whisk to combine. In the second bowl, add the crumbled bacon and spinach and whisk to combine. Liberally spray the insides of your mason jars with Primal Kitchen Avocado Oil spray. Each bowl of egg mixture will make 5 egg bites. Scoop out about ¼ cup of the feta broccoli egg batter into the jars, until the mixture is equally divided between 5. Do the same with the bacon, spinach, and egg mixture. If you are using an egg mold, fill the egg molds until they are a little more than ¾ of the way full. Cover the mouth of each mason jar with a small piece of foil. If you are using an egg mold, cover them with the accompanying lid (if oven safe) or with foil. Add 1.25 cups of water to the Instant Pot, and … Continue reading “Instant Pot “Sous Vide” Egg Bites Recipe”

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Instant Pot Chicken Bone Broth Recipe (with Stovetop Option)

Once you start making your own Instant Pot chicken bone broth, you’ll never buy salty packaged chicken broth from the store again. It’s fully prepped in minutes, you probably have all of the ingredients on hand, it costs pennies per serving, and we suspect you’ll make roast chicken a little more often knowing that a steaming pot of bone broth will follow.
What Is Bone Broth? The Difference Between Broth and Stock
A lot of people use the words “broth” and “stock” interchangeably, when in fact, they’re not prepared the same way. Each has its own characteristics and uses.

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Instant Pot Hawaiian BBQ Pork Recipe

A flavorful, home-cooked meal that takes just a few minutes of prep work? Yes, please! No matter how you serve it – on a salad, alongside your favorite slaw, with plantains, or tucked into grain-free tortillas – Instant Pot Hawaiian BBQ Pork is comfort food perfection. All you need to do is a quick chop, a quick sear, and your Instant Pot takes care of the rest. As a bonus, you can make more than you need and stash the extras in the fridge or freezer for later. No Instant Pot? No problem! You can make this dish using your stovetop and oven. Modifications are listed below. Let’s get started. For more like this, instantly download the Keto Reset Diet Recipe Sampler Instant Pot Hawaiian BBQ Pork Recipe Serves: 4-6 Time in the kitchen: 65 minutes, including 60 minutes hands-off cook time Ingredients 2.5 lbs pork butt or shoulder, cut into 4-5 chunks 1.5 tbsp. Primal Kitchen® Avocado Oil or Olive Oil 1.5 cups chopped onion 3 cloves chopped garlic 1/2 tbsp. garlic powder 1/2 tbsp. paprika 1 tsp. black pepper 1 tsp. ground ginger 1 tsp. salt 3/4 cup chicken broth 1/4 cup Primal Kitchen Hawaiian BBQ Sauce 1/4 cup coconut aminos 1 tsp. dijon mustard Toppings (optional): avocado, cheese, chopped tomatoes and onions, or chunks of pineapple. Directions Combine the paprika, salt, pepper, ginger, and garlic in a bowl. Toss the pork chunks in the spices until they are covered on all sides. Add the oil to your Instant Pot insert and press the Sauté function. Once the oil begins to heat, add the chopped onion. Sauté the onion for 2-3 minutes. Add the chopped garlic and stir until it is fragrant. Add the chunks of pork to the pot and brown for 1-2 minutes on both sides. Whisk the broth, Primal Kitchen Hawaiian BBQ Sauce, coconut aminos and mustard in a bowl and pour the sauce on top of the pork. Hit the Cancel function and then select the Manual Pressure Cook function. Set the timer for 35 minutes on high pressure and secure the valve. Once the timer is up, allow the pressure to manually release for 12 minutes, then flip the vent to quick-release to finish releasing any steam. Remove the lid and use two forks to shred the meat. Preheat your oven to 375 degrees. Pour the meat and sauce in a large pyrex or sheet pan and bake for about 15 minutes or until it bubbles and the sauce begins to thicken slightly. The more shallow the pan is, the more quickly the pork will crisp up. Don’t Have an Instant Pot? Simply soften the onions and garlic, sear the pieces of pork, and add the broth and other ingredients to the pot. If needed, add more broth so the broth covers at least the bottom half of the meat. Bring the liquid to a boil and reduce to a simmer. Cover and place the pot in a 325 degree oven for around … Continue reading “Instant Pot Hawaiian BBQ Pork Recipe”

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Learning to Love Liver (with Middle Eastern Lamb Liver and Liver Paté Recipe)

Today’s guest post is written by Terry Wahls, M.D., Institute for Functional Medicine Certified Practitioner, clinical professor of medicine at the University of Iowa and author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine (paperback). You may be familiar with her recovery story, featured here. 

 

I heard a lot of you want to know more about liver! I’m glad you are curious. Liver is great for you, and you need only eat 6 to 8 ounces per week to gain its benefits. I limit liver because it is quite high in retinol, which is the active form of vitamin A. Retinol is involved in the management of cell differentiation and immune function. Carotenoids in colorful fruits and vegetables can be converted to retinol; however, the efficiency of these enzymes depends on the efficiency of Beta-carotene 15’-15’ oxygenase, which varies based on one’s underlying genetics. Some single nucleotide polymorphisms have a 70% reduction in the efficiency of this conversion.

Inadequate levels of vitamin A are associated with higher rates of dysplasia, infection, and autoimmunity. It is likely that patients with chronic infections, autoimmunity, dysplasia, or cancers have a higher requirement for vitamin A intake than someone who is healthy. But scientists have not determined the optimal intake for those with infection, autoimmunity, dysplasia, or cancer.

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Almond Flour Banana Bread Recipe

Most people decide to make banana bread once they find a few overripe bananas on the countertop. After you try this easy almond flour banana bread recipe, we suspect you’ll buy a few more bananas than you can eat — just as an excuse to make a loaf.

There’s a good chance you’ve tried a grain-free banana bread recipe or two and found that it was too dry, too dense, it crumbled to pieces, or it lacked the flavor of the banana bread that you grew up with. The solution? The perfect blend of almond flour, coconut flour, and tapioca starch creates a batter that bakes into a soft loaf, holds together for effortless slicing, and tastes like warm and cozy banana bread from your childhood.

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Dairy-free Dalgona Whipped Coffee: the Viral TikTok Drink Recipe Made Primal

Dalgona coffee, or whipped coffee, is the viral TikTok drink that’s suddenly plastered all over your feeds. To be perfectly honest, it couldn’t have hit the waves at a better time. Staying at home means you are your own barista, and your kitchen becomes your new favorite coffee shop. And the new shelter-in-place lifestyle leaves us with a few extra minutes in the morning to make a fancy coffee drink every now and again.

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