Category Archives: Primal

Zucchini Lasagna

1 lb  beef
3 cloves garlic
1/2 onion
1 tsp olive oil
salt and pepper
28 oz can crushed tomatoes (no sugar added)
2 tbsp chopped fresh basil
3 medium zucchini, sliced 1/8″ thick
15 oz ricotta
16 oz mozzarella cheese, shredded
1/4 cup Parmigiano Reggiano
1 large egg

In a medium sauce pan, brown meat and season with salt. When cooked drain. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40minutes, covered. Do not add extra water, the sauce should be thick.

Preheat oven to 350°.

In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.

In a 9×12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil.

Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 – 10 minutes before serving

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Crock Pot Bolognese Sauce

 

  • 4 oz pancetta, chopped (or center cut bacon)
  • 1 tbsp butter (or olive oil)
  • 1 large white onion, minced
  • 2 celery stalks (about 3/4 cup), minced
  • 2 carrots (about 3/4 cup), minced
  • 2 lb ground beef
  • 1/4 cup white wine
  • 2 – 28 oz cans crushed tomatoes
  • 3 bay leaves
  • salt and fresh pepper
  • 1/4 cup chopped fresh parsley
  • 1/2 cup half & half cream

In a large deep saute pan, sauté pancetta on low heat until the fat melts, about 4-5 minutes. Add butter, onions, celery and carrots and cook on medium-low heat until soft, about 5 minutes.

Increase flame to medium-high; add meat, season with salt and pepper and sauté until browned. Drain the fat then add wine; cook until it reduces down, about 3-4 minutes.  

Add to crock pot. Add tomatoes, bay leaves, salt and pepper; cover and set slow cooker to LOW 6 hours.

After the 6 hours, adjust salt and pepper to taste, add half & half and parsley; stir and serve over your favorite veggie pasta or spaghetti squash.

 

Hot Artichoke Dip

Two 14 oz. cans artichoke hearts, drained
One 8 oz. block cream cheese
1 cup mayonnaise
Cayenne pepper
2 green onions, chopped
1 cup grated Parmesan cheese
Dash salt
freshly ground black pepper

To begin preheat oven to 350. Add one can of artichokes, the cream cheese, and mayonnaise to bowl of food processor. If you don’t have a food processor do small batches in blender or simply chop and stir together. Sprinkle in cayenne pepper to taste. Add green onions to the bowl. Pulse mixture 6 to 7 times. You don’t want to liquefy it, just get artichokes all chopped up and mixed with the other ingredients. Mix in parmesan and salt and pepper to taste. Set aside.
Roughly chop artichokes from the remaining can. Get them down to bite size pieces. Add artichoke pieces to dip and stir together gently. Pour mixture into ovenproof safe dish and bake for 15 to 20 minutes til heated through and bubbly. Serve with white button mushrooms….or a spoon.

Grilled Eggplant

2 large eggplant, sliced
2 Tbsp olive oil
salt and pepper to taste
1/4 cup crumbled feta cheese
2 Tbsp fresh mint, chopped

Brush the eggplant with olive oil and season with salt and pepper. Grill on both sides over medium heat until just tender, not mushy. Transfer from the grill to a serving platter. Drizzle with remaining olive oil, and top with feta and chopped mint. Season with additional salt and pepper if desired. Serve warm or chilled.

Rosemary Balsamic Grilled Pork Tenderloin

2 – 3lbs pork tenderloin
2 Tbsp fresh rosemary, chopped
5 cloves garlic, minced
1/4 cup no sugar added balsamic vinegar
1/4 cup olive oil salt and pepper

Combine all ingredients in a large bowl, and make sure the meat is well coated. Cover and refrigerate for at least 2 hours or overnight.
Remove from the marinade and grill over medium heat for about 4 minutes per side, or until a meat thermometer in the thickest part registers 145 degrees.
Remove from the grill and let the meat rest for at least 10 minutes before slicing and serving.

Broccoli Puree Soup

2 pounds organic broccoli florets
3 tablespoons extra virgin olive oil, divided
2 teaspoons garlic, chopped
1 teaspoon fresh thyme leaves
3 cups water
1 (13.5-ounce) can coconut milk
Salt and freshly cracked pepper, to taste

1. Steam broccoli florets for 5 minutes or until tender. Shock the broccoli (submerge it in icy water) to stop the cooking process and to retain its green color. Strain the broccoli, shaking the colander to remove excess liquid. Transfer broccoli to a food processor and chop until pasty. Transfer broccoli into a container, cover and refrigerate.

2. Place a pot over high heat. Add 2 tablespoons extra virgin olive oil and garlic. Saute for 2 minutes. Add thyme leaves and stir for a few seconds. Add water and coconut milk and season with salt and pepper. Bring mixture to a boil. Then lower heat to medium and reduce by ¼.

3. Add chopped broccoli to reduced liquid. Increase heat to high and bring soup to a boil. Reduce heat to medium and simmer for 5 to 7 minutes.

4. Remove pot from stove and fill a blender half-way with soup. Carefully pulse liquid with blender lid slightly ajar and a kitchen towel in your hand over the lid. (This releases any steam the hot soup builds up as it’s processed.) After a few pulses, turn the blender on high for 2 minutes. Repeat this process until all the soup is blended.

5. Taste and adjust seasoning. Stir in remaining tablespoon of extra virgin olive oil.

Tomato Broccoli Soup

2 tablespoons olive oil, grape seed oil or coconut oil
1 medium yellow onion, diced
¼ teaspoon sea salt
4 whole tomatoes, diced
8 cups broccoli florets from 2-3 large stalks
3 cups chicken or vegetable broth
1 teaspoon dried marjoram
½ teaspoon black pepper
½ teaspoon sea salt or to taste

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Sauté onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add tomatoes and continue sautéing for 2 minutes.

2. Add broccoli, broth, marjoram and pepper. Cover and simmer for 7 to 10 minutes or until broccoli is tender but not mushy. Taste and adjust seasoning.

Braised Chicken with Cashew Gravy

  • 4 bone-in, skin-on chicken breasts
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon sea salt
  • ½ teaspoon granulated garlic
  • ¼ teaspoon ground black pepper
  • 1½ cups chicken broth
  • ½ cups plain unsweetened almond milk
  • ¼ cup creamy raw cashew butter (I use Artisana)
  • 2 tablespoons Dijon mustard
  • 4 garlic cloves, peeled and finely chopped
  • 1 tablespoon fresh chopped thyme leaves (or 1 teaspoon dried)
  • 2 tablespoons filtered water
  • 1 tablespoon arrowroot starch
  1. Pre-heat the oven to 375°F. Trim any excess fat from the tops and sides of the chicken breasts.
  2. With a heavy knife or poultry scissors, trim off the small side rib bones for a clean edge. Discard the ribs and excess fat.
  3. Over medium heat, add olive oil to a 5½-quart Dutch oven or other heavy pan large enough to hold all of the chicken breasts in a single layer. Combine salt, garlic and pepper in a small bowl and sprinkle over the chicken breasts. Place the chicken breasts skin side down and allow them to cook until they have a golden brown crust, about 5-7 minutes. Turn the chicken over.
  4. In a bowl or large measuring cup, whisk together the broth, almond milk, cashew butter, mustard and the garlic until smooth. Pour around the chicken in the pan. Sprinkle with chopped thyme leaves. Place a lid on the pan and place in the oven. Roast the chicken for approximately 30 minutes or until a digital thermometer reads 160°F-165°F when inserted into the thickest part without touching the bone. When the chicken is done, remove the pieces to a plate or platter and keep it warm covered with foil.
  5. In a small bowl or measuring cup, combine the water and the arrowroot starch and stir until smooth. Add the arrowroot mixture to the pot with the chicken juices and whisk until smooth. Simmer for 2-3 minutes to cook off the raw taste and for the juices to thicken into gravy.
  6. Serve the chicken with a 1/2 cup of the gravy per person. Store any leftover sauce in an airtight container in the refrigerator up to 5 days.

Chocolate Banana Pudding

  • 1 large avocado, pitted and flesh scooped
  • 1 medium ripe banana
  • 2 tbsp almond milk
  • 1/3 cup raw cocoa or cacao powder, unsweetened
  • 3 tbsp almond butter
  • 3 tbsp honey (or more if you prefer sweeter)
For topping (optional)
  • chopped toasted hazelnuts, frozen berries, sliced almonds, cocoa nibs
  1. Add the almond milk, avocado, banana, almond butter and honey in a blender or food processor and blend until smooth.
  2. Add the cocoa or cacao powder and blend until combined.
  3. Divide the pudding between 4 small glasses, cover with plastic wrap and chill for a few hours, or overnight.
  4. Serve topped with chopped hazelnuts or any other topping of your choice if using.

Slow Cooker Carne Asada Tacos

  • 1 lb rump or flank steak
  • ½ orange, juiced
  • 1 lime, juiced
  • 1/3 cup cilantro, chopped
  • 1 tsp honey
  • 1 tbsp white wine vinegar
  • 2 garlic cloves, minced
  • 1 dried chili, chopped
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
For “taco shells”
lettuce leaves, fried sweet potato slices ¼ ” thick
For topping
  • sliced or cubed avocado
  • chopped red onion,
  • chopped fresh cilantro
  • salt, pepper to taste
  • lime wedges
  1. In a small bowl mix the orange juice, lime juice, olive oil, garlic, chili, cilantro, white wine vinegar, honey, salt and black pepper.
  2. Place the beef in a Dutch oven or slow cooker and pour orange juice mixture over beef.
  3. Cover with a lid and cook on low for 6 hours.
  4. Remove the beef from slow cooker, place it on a cutting board and slice.
  5. Serve in lettuce leaves or over fried potato slices with avocado, chopped red onion, chopped cilantro or pico de gallo