greek grilled veggies recipeWhen 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


  • 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

greek grilled veggies recipe


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.

greek grilled veggies recipe

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.

greek grilled veggies recipeGrill 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).

greek grilled veggies recipeDrizzle the remaining Primal Kitchen Greek Dressing on top and garnish with chopped parsley and feta if desired.

greek grilled veggies recipe


greek grilled veggies recipe

Nutrition Info (4 servings):

Calories: 222
Fat: 18g
Total Carbs: 14g
Net Carbs: 9g
Protein: 4g

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The post Grilled Greek Summer Veggies Recipe appeared first on Mark’s Daily Apple.

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gluten free nashville hot chickenChicago 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

gluten free nashville hot chickenIngredients

  • 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


gluten free nashville hot chicken


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 tablespoon coconut flour. In the second, mix together the coconut milk, Primal Kitchen Buffalo Sauce and lemon juice. In the third container, mix together the almond flour and remaining tapioca starch.

gluten free nashville hot chickenIn a small bowl, mix together the paprika, onion powder, garlic powder, salt, pepper and cayenne pepper. Pour about ¼ of this mixture into the container with the coconut flour coating, and the remaining mixture into the container with the almond flour coating.

Lightly coat the chicken in the coconut flour coating in container 1. Dredge the chicken into the sauce mixture in container 2. Really coat the chicken, turning it multiple times so it picks up a lot of the sauce. Carefully move the chicken pieces one at a time to the container with the almond flour mixture, coating it on all sides. You can also press a little of the coating into the chicken. The mixture will get a little clumpy because of the sauce coating, but that’s a good thing!

gluten free nashville hot chicken

Place the coated chicken on a parchment covered sheet pan and let it rest for 15 minutes. Preheat your oven to 425 degrees during this time.

Place the chicken in the oven for about 20 minutes, or until the chicken reaches an internal temperature of 170 degrees Fahrenheit. The breading is a little delicate, but you can carefully flip the chicken over halfway through the cooking if you are able to.

gluten free nashville hot chicken

When the chicken is nearly cooked, prepare the sauce. Heat the avocado oil in a small pan over medium heat. Add the paprika, sweetener, cayenne pepper, chili powder, garlic powder and salt and whisk together. When the sauce comes together, add in the buffalo sauce and keep whisking. The sauce will begin to thicken. Add the water 1 tablespoon at a time until the sauces reaches a silky texture.

gluten free nashville hot chickenWhen the chicken is finished cooking, spoon the sauce all over the chicken thighs.

gluten free nashville hot chickenServe immediately wrapped in butter lettuce and garnish with a pickle spear.

gluten free nashville hot chicken


The post Gluten Free Nashville Style Hot Chicken Recipe appeared first on Mark’s Daily Apple.

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how to eat artichokes 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

how to cook an artichoke



To prepare an artichoke, first cut off most of the stem on top, leaving about ¼” of the stem left intact.

how to cook an artichoke

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 the mayo, and enjoy!

how to eat artichokes

When you’re finished eating the leaves of the artichoke, it’s time to find and clean the heart. Pull off any remaining inner leaves (they’re usually in the shape of a little cone) to expose a fuzzy circle in the stem.

Scoop out those fuzzy pieces out with a spoon and you’ll be left with the artichoke heart, which is the base of the stem and artichoke. Slice it into a few pieces and dip it in the mayo. It’s the most tender, meaty part of the artichoke!

Nutrition Info (per one medium artichoke):

Calories: 60g
Fat: 0g
Total Carbs: 13g
Net Carbs: 6g
Protein: 4g


The post How to Cook and Eat an Artichoke appeared first on Mark’s Daily Apple.

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homemade sauerkraut recipe

Although fermented cabbage has been around in some form or another since ancient times – Roman author Pliny the Elder wrote of the stuff in the first century A.D. – modern methods for making sauerkraut were developed sometime between the 16th and 18th centuries. It’s primarily known as a German staple, but most other European countries use it in their traditional dishes. It’s pretty easy to understand why it was so popular: it keeps for a long time without refrigeration. Dutch, German, and English sailors found that the vitamin C-rich kraut prevented scurvy on the open seas, and the fact that it was salted and fermented made it ideal for long voyages without other preservation methods.

As the name would suggest, sauerkraut is quite literally sour cabbage. The sour flavor comes from the process of lacto-fermentation, similar to the pickling of cucumbers. But instead of soaking the cabbage in a vinegary brine solution, sauerkraut preparation requires only salt and the lactic acid bacteria already present on raw cabbage.

Is sauerkraut good for you?

You may have heard before that sauerkraut, or fermented foods in general, have a number of health benefits and you should eat more of them. Here’s what we know.

Health Benefits of Sauerkraut

More than just a delicious, tangy flavor, the beauty of sauerkraut also lies in its considerable health benefits:

  • Rich in vitamin C
  • Contains lactobacilli, a class of friendly bacteria that may aid digestion and immunity
  • Isothiocyanates, compounds shown to prevent cancer growth
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