The last couple weeks I’ve grilled up some great Primal+keto meat dishes: steak and marinated chicken. But I’m a big believer in above ground, non-starchy vegetables for a Primal and keto diet. One of the things I love about this recipe is that it shows how vegetables—even cooked ones—never need to be a bland afterthought. These mixed peppers and onions are flavorful all on their own, but the seasonings and dressings turn this into a great side that will hold its own against any meat dish.

Tex-Mex Fajita Veggies

Servings: 2

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients:

  • 1 onion, sliced into ½-inch pieces
  • 1 red bell pepper, sliced into ½-inch strips
  • 1 yellow bell pepper, sliced into ½-inch strips
  • 1 green bell pepper, sliced into ½-inch strips
  • 1/2 cup Primal Kitchen® Italian Dressing
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • Salt and pepper, to taste
  • Juice of ½ lime

Instructions:

Preheat oven to 425º.

Place all sliced veggies on a sheet pan. Toss with Italian Dressing and seasonings.

Roast in oven for 20-25 minutes or until lightly caramelized. Remove from oven and toss with lime juice.

Nutritional Information:

  • Calories: 292
  • Total Carbs: 17 grams
  • Fat: 49 grams
  • Protein: 4.7 grams

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Chicken salad is a classic and a frequent sight at summer potlucks and luncheons. But the PUFA oils and high carb breads it usually comes with put a damper on what should be a good thing. Thankfully, this recipe offers a healthy re-do that satisfies a paleo, Primal, and keto standard—not to mention appetite.

Next time you cook up a chicken dinner, prepare a bit extra to put together this easy dish. It makes for a perfect workday lunch or fast weeknight meal.

Servings: 4

Time in the Kitchen: 20 minutes (not counting chicken cook time)

Ingredients:

Instructions:

In a large bowl, combine cooked and shredded chicken with celery, Primal Kitchen Mayo, Primal Kitchen Spicy Brown Mustard, salt, and thyme. Toss until chicken is well coated.

Cover bowl and refrigerate until ready to eat.

Just before serving, toss with chopped pecans. Serve in butter lettuce cups.

Nutritional Info (per serving):

      • Calories: 485
      • Total Carbs: 2.2 grams (1 gram net carbs)
      • Protein: 52 grams
      • Fat: 31 grams

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Last week I shared with you how I cook my steaks. Today I’m covering another grilled favorite—chicken. A lot of people hesitate to grill chicken, especially skinless chicken, and rightly so. Its leanness means that high heat has the propensity to dry it out…unless you know how to marinade well. My daughter, Devyn, came up with what’s become my favorite way to grill chicken. It’s simple and virtually effortless. See what I mean….

Devyn’s Grilled Chicken Recipe

Ingredients:

Instructions:

Cut chicken breast in half so pieces are roughly the same size and thickness. Place chicken breast pieces in a medium sized bowl. Pour both Primal Kitchen Italian and Greek Dressings and Marinades over the chicken. Turn chicken over to make sure all surface area is well covered.

Place chicken thighs in a separate bowl and pour in 1/2 cup Primal Kitchen No-Soy Teriyaki Sauce.

Marinate each set of chicken pieces for 30 minutes to an hour in the refrigerator.

Take the chicken out of the refrigerator and let come to room temperature for 10-15 minutes.

Spray grill with Primal Kitchen Avocado Spray Oil. Light the grill in the meantime at a medium setting.

Remove the chicken breast cutlets from the marinade and place on the preheated grill. Cook for about 2-3 minutes per side or until there’s a nice char on the outside and juices run clear (internal temperature should be about 156 ºF).

For chicken thighs, grill on each side for 3-4 minutes per side depending on size.

Cover for 5 minutes once done cooking.

Serve and enjoy!

Nutritional Information (1 medium chicken breast):

  • Calories: 358
  • Net Carbs: 0 grams
  • Fat: 21 grams
  • Protein: 37 grams

Nutritional Information (1 large chicken thigh):

  • Calories: 171
  • Net Carbs: 3 grams
  • Fat: 5.4 grams
  • Protein: 25 grams

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With June here, we’re all about grilling. For some lighter fare, we love these Primal- and keto-friendly kabobs with summer veggies. Primal Kitchen® Lemon Turmeric Dressing and Marinade makes this dish incredibly easy and flavorful—without much time and effort on your part. Just a few minutes at the kitchen, another few at the grill, and this delicious, low-carb dinner is served. It’s great for a quick family meal or an impromptu get-together.

Ingredients:

  • Bag of Jumbo Shrimp (16-20/pound)
  • 2 Medium Red Bell Peppers
  • 1 Large Yellow Squash
  • 1 Large Red Onion
  • 1 Large Zucchini
  • 1 cup of Primal Kitchen Lemon Turmeric Dressing and Marinade
  • 3 Tbsp. Fresh Italian Parsley
  • 1 Lemon
  • Sea salt and black pepper (to taste)
  • Optional: 2 cups of Butter Lettuce (or other greens of choice)

Instructions:

Let shrimp marinate in Primal Kitchen Lemon Turmeric Dressing and Marinade for 15-30 minutes.

Wash and chop vegetables into bite-sized chunks (about 1 1/2-inch pieces). Alternate vegetable pieces with marinated shrimp on skewers.

Spray grill grate with Primal Kitchen Avocado Spray Oil to prevent sticking (very important when grilling seafood). Heat the grill to medium/medium-low.

Grill kabobs for 1-2 minutes per side.

Serve on top of butter lettuce with lemon wedges. Drizzle with additional Lemon Turmeric Dressing as well as salt, pepper, and parsley.

Nutritional Info (per kabob, without optional lettuce):

  • Calories: 248
  • Total Carbs: 13 grams
  • Fat: 18 grams
  • Protein: 12 grams

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Happy Monday, everybody. I’m welcoming you to my backyard today with one of my all-time Primal (and keto) favorites: grilled steak. It doesn’t get much better than a juicy New York strip hot off the grill. Throw in a generous side of broccolini and some steak sauce (I happen to know a good one), and that’s dinner for me.

Grilling a steak isn’t hard work, but a few things can make a big difference for the end result. Check out the video below to see how I do it.

Mark’s Grilled Steak Recipe

Servings: 1-2

Prep Time: less than a minute

Cooking Time: 9+ minutes (depending on how well done you like your steak)

Ingredients:

Instructions:

About 10-20 minutes before grilling, take the steak out of the refrigerator and allow it to come to room temperature. In the meantime, heat the grill to high. Rub or spray avocado oil on the grill to prevent sticking just before putting the steak on.

Season the steak well with salt and pepper. Place the steak on the grill and cook until golden brown and slightly charred, 4 to 5 minutes. I like to leave the grill lid up at this point.

Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135ºF), 5 to 7 minutes for medium (140ºF) or 8 to 10 minutes for medium-well (150ºF). I put the grill lid down for this last part of cooking.

Transfer the steaks to a cutting board or platter, tent loosely with foil and let rest 10 minutes before slicing. Add your favorite sauces (including Primal Kitchen Steak Sauce), and dig in! Enjoy, everyone.

Nutritional Information (per 6 ounce serving, grass-fed):

  • Calories: 175 
  • Net Carbs: 0 grams
  • Fat: 12.75 grams
  • Protein: 17.25 grams

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A good keto diet is about healthy whole foods, but now and then life calls for something special. Birthday cake is one. While not everyone who goes Primal or keto chooses to bake traditional treats, some do. And for those who do, it’s nice to have a lower carb version to enjoy.

This cake recipe uses Swerve in place of sugar. If you tolerate sugar alcohols well, Swerve can be one tool for Primal and even keto friendly baking—so you can have your keto cake and eat it, too.

Servings: 8

Prep Time: 40 minutes (plus chill time)

Cook Time: 25 minutes

Ingredients:

Cake:

  • 3 Tbsp. Unsalted Butter
  • 40 g chopped 90% Chocolate
  • ¼ cup Almond Butter
  • 2.5 tsp. Vanilla Extract
  • 2 Tbsp. Coconut Milk
  • 3 Eggs, separated
  • 1 cup Almond Flour
  • ½ cup Cacao Powder
  • 7 Tbsp. Swerve
  • 1 tsp. Baking Powder
  • ½ tsp. Baking Soda
  • Pinch of Salt

Buttercream:

  • ¾ cup Unsalted Butter, softened but not melted
  • ¾ cup Powdered Swerve
  • ½ tsp. Vanilla
  • 2.5 Tbsp. Cacao Powder
  • 1-2 Tbsp. Shredded Coconut (optional)

Instructions:

Preheat the oven to 325 ºF/162 ºC. Set up a double boiler and gently melt the chopped chocolate and butter together until the mixture is melted and smooth. (If you don’t consume dairy, this cake can be made dairy free by substituting coconut oil for the butter. For the buttercream, use a 2:1 ratio of palm shortening and coconut oil.)

Remove from the heat and stir in the almond butter, vanilla extract and coconut milk. Allow the mixture to slightly cool before adding the egg yolks. Whisk together until well combined and set aside.

In another bowl, combine the almond flour, cacao powder, granular Swerve, baking powder, baking soda and salt. Slowly mix the dry mixture into the wet mixture a bit at a time until incorporated.

In another bowl, whisk the egg whites. (Whisking the egg whites help create a light and airy cake texture. You can whisk by hand or use a mixer. If using a mixer, start on a lower setting and increase after 1-2 minutes until soft peaks form.) As you whisk, they will become foamy and eventually start to stiffen. Once they begin to form soft peaks, carefully fold the whites into the batter until just combined. (Overmixing will cause the batter to lose the airy texture.)

Pour the batter into two greased 6” round pans (glass pyrex work well, too). Bake for 20-25 minutes. The cakes are done when a toothpick Just comes out clean or the top of the cake feels firm but springy. Set aside to fully cool.

To prepare the buttercream, combine the softened butter and vanilla. Sift the powdered Swerve into the butter a bit at a time and mix together until it is all combined. Set aside 1/3 of the buttercream mixture. To the remaining 2/3 of the mixture sift in the cacao powder and mix. Chill in the fridge for 10 minutes.

Stack the cake layers with the vanilla buttercream in the center of them and place on a cake stand. Frost the top of the cake with the chocolate buttercream and use a spatula to dab frosting along the outside of the cake and turn the stand as you spread the frosting with the spatula. If desired, sprinkle shredded coconut on top of the cake. Chill the cake until the frosting is set and slice.

Nutrition Information (per slice, 1/8 of cake):

  • Calories: 356
  • Net Carbs: 6 grams
  • Fat: 33 grams
  • Protein: 7 grams

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Soup is one of the most overlooked ways for incorporating a rich variety of vegetables in your diet. That goes double for summer soups. We’re loving this keto- and Primal-friendly Zucchini Basil Soup that can be served either warm or chilled any day of the year. But the nutritional goodness isn’t just in the vegetables and herbs. It also serves up the richness of full-fat coconut milk (feel free to use whole milk or cream if you prefer regular dairy) and all the benefits of collagen protein with the help of Bonafide Organic Chicken Bone Broth. Enjoy—and be sure to check out our community giveaway with Bonafide Provisions below!

Servings: 5 bowls

Prep Time: 15 minutes

Cooking Time: 10 minutes

Ingredients:

  • 3 medium organic zucchini (peeled and diced in to 1/2 inch cubes)
  • 3 Tbsp. Primal Kitchen® Avocado Oil
  • 1 shallot, chopped into chunks
  • 2 large garlic cloves, chopped into chunks
  • 1 ½ teaspoon Himalayan salt
  • 1 package Bonafide Organic Chicken Bone Broth (24 oz.)
  • 1 large handful fresh basil (35 g)
  • 1 can organic full-fat coconut milk
  • Optional and highly recommended: extra diced zucchini and bacon top

Instructions:

Heat Instant Pot to Saute setting and drizzle in Primal Kitchen Avocado Oil. Saute scallion and garlic until the onion is translucent.

Sprinkle in 1/2 tsp salt. Add in chopped zucchini, coconut milk and Bonafide Organic Chicken Bone Broth. Cook on Manual High for 5 minutes.

Puree (or immersion blend) soup until smooth.


Add in basil and blend. Feel free to add another teaspoon of salt (or to taste). Chill and store in mason jars.


Serve warm or chilled, and top with optional zucchini and bacon.

Nutritional Information (per serving without toppings):

  • Calories: 269
  • Net Carbohydrates: 5 grams
  • Fat: 24 grams
  • Protein: 8 grams

Now For the Giveaway…

Enter to win $100 in keto staples from Primal Kitchen (including our Keto Starter Kit + Collagen + Protein Bars), a Keto Reset book and Keto Reset Cookbook, plus one of each of Bonafide Provision’s bone broths (turkey, frontier, chicken, beef) and an 8-pack Keto Broth (dairy-free).

To enter:
1. FOLLOW @bonafideprovisions, @primalkitchenfoods, @marksdailyapple & @theprimalblueprint
2. COMMENT on the giveaway Instagram post in one of the above accounts with your favorite thing about summer.
3. BONUS entries: Sign up for our FREE Keto Reset month here before midnight PDT, 5/31/19.

We’ll be choosing TWO lucky winners. Open to U.S. entries only. The winners will be announced and contacted via Instagram direct message on Friday, June 7th. Good luck, everyone!

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The first time I had cauliflower and mushrooms together, it was a beautiful moment. (Thank you to that incredible German cook.) It was also a game changer for how I saw cauliflower. There’s no error in calling these steaks here. When you pair cauliflower and mushrooms together, in this case a delicious adaptogen mushroom mix from friends at Four Sigmatic, what you have is a smoky-tasting, umami-rich feast. I could easily put away a few of these all by themselves, but what I love even more is the added kick that paprika and fresh chimichurri (one of my favorite sauces) give these steaks. I can’t think of a better vegetarian- and vegan-friendly dish—one that will bring even meat lovers to the table (and asking for more). Enjoy, everyone.

Servings: 4

Prep Time: 20 minutes

Cooking Time: 15 minutes

Ingredients:

For the Chimichurri:

For the Rub:

***This will make extra rub (more than you’ll need)

You will also need:

Instructions:

Preheat oven to 400 ºF/200 ºC.

Mix the Four Sigmatic 10 Mushroom Blend Mix with the paprika and salt. Set aside.

Cut the cauliflower heads into 1 inch thick steaks. Place on parchment lined cooking sheet. Drizzle liberally with Primal Kitchen Avocado Oil, and sprinkle generously with the mushroom-paprika rub. Put in the preheated oven and roast for 15 minutes.

To make the chimichurri, separate the leaves from the cilantro and chop leaves finely. Mince the garlic cloves. Mix both 1/3 cup of Primal Kitchen Greek Dressing. (Use more dressing if needed for right consistency.) Set aside.

Take out the roasted cauliflower steaks. Pour the chimichurri over the cauliflower. Top with red pepper flakes. Serve hot.

Nutritional Information (per steak—1/4 of cauliflower head):

  • Calories: 342
  • Carbs: 5.6 grams
  • Fat: 31 grams
  • Protein: 4.75 grams

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