Dear Mark: Your Primal Cravings Questions Answered

Primal CravingsThe response to the early release of Primal Cravings: Your Favorite Foods Made Paleo has been incredible. I understand that thousands of you have now received your copies and bonuses in the mail, and from the Facebook comments and emails I’ve received, you’ve made it loud and clear that you’re loving these innovative new Primal recipes. Thank you so much for your feedback.

Some of you have emailed with questions about the book, so I thought I’d use today’s Dear Mark to answer your inquiries. Below you’ll find the Table of Contents, the Index, the Nutrition Index and some words from the authors of this book, Brandon and Megan Keatley, to hopefully give you a better picture of what this book includes and is all about.

Let’s go!

I am very interested in the book, but is there a way to find out what types of ingredients they use? I am almost sugar free (no honey, dates etc, almost no fruit) and nightshade free also. I’d like to find out how many of the recipes I can have without complicated conversions.

Thank you!


As far as added sugar in recipes, some type of fruit or sweetener is used in all of the “Sweets”. We’re proud to have many recipes that use only 100% fruit jam or fruit concentrate to sweeten. Others are typically sweetened with coconut sugar. That said, we estimate there to to be at least 85 remaining recipes that have no added sugar of any kind. These are various recipes from the “Rise-n-shine”, “Meats and Mains”, “Salads and Sides”, and “Snacks” sections. Of those, some will contain nightshades (tomatoes and peppers would be most common). Please see the index below where recipes are listed under said ingredient if they feature in it prominently.

I took a look at the new recipe book and I noted that one of the preview recipes called for heavy cream. Do you know how much of a percentage of the recipes call for milk, cream or cheese? I’ve noticed in the past that a lot of recipes don’t turn out right if you substitute (I’ve had a problem with dairy my entire life).


We do cook with butter in recipes. As noted in the book for substitutions, however, in savory recipes where the butter is used to sautè, any of your favorite primal fats can be substituted. For butter used in baked goods we recommend non-hydrogenated palm shortening be substituted 1 to 1. The flavor and texture should be very similar with this substitution. There are only a handful of recipes including cheese or heavy cream and in all but one case (Cheese Crackers) the dairy is simply a topping that can be easily removed from the recipe. This is why we feel that ALL recipes are “Dairy Optional” except the Cheese Crackers.

Hi Mark,

I’m interested in your new recipes BUT, are all the flour recipes using nut flours? I ask because I can’t use nuts and can only use coconut flour.



We are so excited to have almost completely eliminated nut flours and nut butters from our cooking in this book. We are trying to minimize using huge amounts of almond flour for treats because of their phytate and omega-6 PUFA content…and because it’s so expensive! And we know many others are too. We use a new tapioca and coconut flour mixture in our breads, crusts, biscuits, muffins, and sweets. The only recipes that contain nuts are used as nut pieces or in our peanut butter flavored macadamia nut butter (that contains no peanuts)…and two recipes call for almond butter. All in all we’d estimate less than 10 recipes that contain nuts out of the 125+.

Dear Mark,

Could you publish a Table of Contents for the Primal Cravings book? I’d like to see what kind of recipes are included in it. Thank you!


You got it!

Are there macronutrient figures for the recipes?


Yep. As you’ll see below, the listed recipes get broken down into calories, fat, carbs, protein and fiber.

This is a great idea. Is there a sample recipe we could see before actually buying the book?


Yes. A few, actually. There’s the Gyro Taco Salad & Tzatziki Guacamole and the Hazelnut Coffee Pancakes recipes published here on Mark’s Daily Apple. And if you scroll to the bottom of the book excerpt on this page you’ll find one additional sample recipe: Strawberry Shortcake Waffles.

Will this book be available in eBook/Kindle format?


Yes, you can pre-order the Kindle version of Primal Cravings on It will be released on June 4.

Many thanks to everyone that has already purchased a copy of Primal Cravings. Let me know what you think of the cookbook now that you have a copy in your hands and have, perhaps, had a chance to give some of the recipes a test drive. Grok on!

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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