On mornings when a bowl of oatmeal is what your body craves, this hearty and comforting Primal breakfast cereal is exactly what you need. Coconut flakes, almonds, pecans, and the milk of your choice are blended into a creamy, oatmeal-like cereal and topped with fresh berries.

Make Primal oatmeal in the morning or the night before. Serve it hot or cold. Personalize your bowl by using different types of nuts and non-dairy milks, sweetening with pure maple syrup or yacon syrup instead of a Medjool date, and adding more flavor and nutrients with add-ins like butter, cinnamon or chia seeds. However you do it, “oatmeal” doesn’t get any tastier than this.

Serving: 1 larger serving 

Time in the Kitchen: 5 minutes (plus, time to soak the nuts, if desired)

Ingredients:

  • ¼ cup unsweetened coconut flakes (16 g)
  • ¼ cup raw almonds, preferably soaked (1.25 oz/37 g)
  • ¼ cup raw pecans, preferably soaked (1 oz/25 g)
  • ½ cup coconut milk or whipping cream/full-fat milk/half and half (120 ml)
  • 1 pitted medjool date, soaked for 20 minutes in hot water (Can omit or substitute stevia, Swerve or yacon syrup.)
  • 1 scoop Vanilla Coconut Primal Fuel
  • Pinch of salt

Optional Add-ins:

  • Fresh berries
  • Butter
  • Cinnamon
  • 1 tablespoon chia seeds*

Instructions:

In a high-powered blender, chop the coconut flakes and nuts until finely ground.

Add the milk, date (if desired) and a pinch of salt. Blend until thick and smooth.

Pour into serving bowls. Add more of your favorite milk, if desired, plus additional add-ins. Serve hot or cold.

Nutritional Information (with date, without toppings):

  • Calories: 680
  • Total Carbs: 27 grams
  • Net Carbs: 17.3 grams
  • Fat: 60 grams
  • Protein: 19 grams

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The post Primal + Keto Cooking Made Easy: Primal Oatmeal appeared first on Mark’s Daily Apple.

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We love a good Collagen Fuel (or Primal Fuel) shake, but there’s something to be said for mixing it up. We think this Chocolate Collagen Pudding does the trick quite nicely—other non-Primal members of the household will likely think so, too. With two scoops of collagen plus cocoa powder and coconut milk (sub regular milk if you prefer), it satisfies even the most discerning chocolate lover without all the sugar and additives many puddings (especially boxed powders or premade varieties have).

And one juicy secret? You can have it two ways: mousse or pudding texture. (We think we just saw some eyes light up….) After blending the ingredients together, you can either pour the chocolate mixture into ramekins, or pour it into a pyrex container before placing in the fridge. If you do the former, you’ll get more of a mousse-like texture after the chocolate sets. If you do the latter and mix up the chocolate mixture after it sets, you’ll see more of a pudding texture. Enjoy!

Servings: 3

Prep Time: 10 minutes

Cook Time: 5 minutes

Cooling Time: 3 hours

Ingredients:

  • 1 cup + 2 Tbsp. full-fat coconut milk
  • 1/4 cup + 2 Tbsp. cocoa powder
  • 2 scoops Primal Kitchen® Chocolate Coconut Collagen Fuel
  • 1 Tbsp. maple syrup (optional, or your favorite sweetener, to taste)
  • 1 tsp. vanilla extract
  • dash of salt
  • chopped chocolate & mint, to garnish

Directions:

Heat ½ cup of coconut milk in a small saucepan. Once the coconut milk is warmed, sprinkle the Primal Kitchen Chocolate Coconut Collagen Fuel over the coconut milk. Remove the pan from the heat and allow the mixture to rest for 1-2 minutes. Whisk the collagen and coconut milk together. Add the vanilla extract. Sift the cocoa powder into the pan, stirring as you go.

Pour mixture into a blender along with a dash of salt, the remaining coconut milk and your sweetener of choice. Blend until smooth.

Allow the pudding to set for about 3 hours in the refrigerator. Gently mix the pudding with a spoon and pour it into ramekins or serving glasses. Garnish with chopped dark chocolate and a sprig of mint.

Nutrition Information (per serving):

With Maple Syrup:

  • Calories: 221
  • Total Carbs: 14 grams
  • Net Carbs: 5 grams
  • Fat: 16 grams
  • Protein: 10 grams

Without Maple Syrup:

  • Calories: 203
  • Total Carbs: 9 grams
  • Net Carbs: 5 grams
  • Fat: 16 grams
  • Protein: 10 grams

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Pesto is one of the most versatile sauces in terms of use—and preparation. An herb, a nut, some garlic and good quality oil are really all it takes to put together a tasty pesto sauce you can use on virtually any meat or veggie dish. (We love it as a topping or marinade for chicken!)

This easy, simple pesto recipe offers a perfect go-go recipe when you want that classic basil and pine nut pesto flavor. What will you use it for?

Easy Peasy Primal Pesto

Servings: 4

Time In the Kitchen: 5 minutes

Ingredients:

  • 2 cups fresh basil leaves
  • 2 cloves garlic
  • 1/3 cup pine nuts
  • 1/2 cup fresh Parmesan cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup Primal Kitchen® Extra Virgin Avocado Oil (or olive oil if preferred)

Instructions:

Put torn basil leaves, garlic cloves and pine nuts in a food processor or blender. Pulse for about 10 seconds or until garlic appears well chopped. Add cheese and salt and pepper. Run processor while you pour in oil and blend well into a spoonable sauce. (If you’ll be storing rather than using right away, add a squeeze of fresh lemon juice to maintain color.) Enjoy!

Nutritional Information (per serving):

  • Calories: 392
  • Total Carbs: 4 grams
  • Net Carbs: 3.5 grams
  • Fat: 39 grams
  • Protein: 5.5 grams

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Pasta and meatballs are a classic, comforting dish, but there’s more possibilities than the carb-heavy grain pasta and beef meatball version. You’ll find these chicken hemp meatballs to be a little lighter and more nuanced. Over a helping of spiralized zucchini, it’s the perfect match of freshness and taste, but let’s not stop there. With a rich but bright Romesco sauce, this dish opens up a whole new world of Italian flavor.

Tips: Enjoy these meatballs over your favorite primal noodle. You can use raw zucchini noodles or lightly saute or roast them prior to eating. You can also serve these meatballs over cauliflower rice, spaghetti squash or sweet potato noodles. If you don’t have hazelnuts, you can switch up the romesco sauce by substituting almonds or walnuts. For more flavor, roast the nuts prior to blending them into the sauce.

Servings: 3

Prep Time: 25 minutes

Cooking Time: 60 minutes

Ingredients:

Meatballs:

  • 12 oz. ground chicken thighs
  • 2 Tbsp. EVO Hemp Hearts
  • 2 Tbsp. minced red onion
  • 2 Tbsp. chopped parsley
  • 2 Tbsp. almond flour
  • ½ Tbsp. olive oil or avocado oil
  • 2 cloves garlic, minced
  • ¼ tsp. ground black pepper
  • ¼-1/2 tsp. salt
  • 1 large egg

Romesco Sauce

  • 1 red bell pepper (about 1 cup) + drizzle of Primal Kitchen Avocado Oil
  • ½ roma tomato (about ¼ cup)
  • 3 Tbsp. hazelnuts
  • 2.5 Tbsp. chopped parsley
  • 1.5 Tbsp. olive oil
  • 1/2 Tbsp. red wine vinegar
  • ½ Tbsp. EVO Hempseed Oil
  • 1 clove garlic, minced

For serving:

  • 2 cups spiralized zucchini
  • Chopped parsley and hemp seeds, to garnish

Instructions:

Preheat your oven to 375 ºF. Rub avocado oil all over the pepper and tomato and place it in the oven on a parchment covered sheet pan or oven-safe dish. The tomato will only need 15-20  minutes to be nicely roasted. Remove the tomato and set it aside once roasted and soft. Flip the pepper every 15 minutes or so until the skin of the pepper is nicely charred. This will take about 50-60 minutes in all. Set the pepper aside with the tomato to cool.

In a bowl, combine all of the meatball ingredients together. Allow the mixture to rest for 5 minutes. Form 9-12 meatballs from the mixture and place them on a lightly oiled sheet pan or glass dish. Bake for about 20 minutes or until they reach an internal temperature of 165 ºF.

Peel the stem of the pepper off and discard the stem and the seeds inside of the pepper. Run the pepper under water and peel off and discard the skin of the pepper. Place the pepper, tomato, and remaining romesco ingredients in a blender or food processor and blitz until the nuts are small and a sauce forms. You can leave the sauce a little rustic and chunky or blend it more to make it smooth.

Spoon some of the romesco sauce over your zucchini and top with the chicken meatballs. Spoon the remaining sauce on top and garnish with chopped parsley and hemp hearts. Enjoy!

Nutritional Information (3 servings, per serving):

  • Calories: 435
  • Total Carbs: 14 grams
  • Net Carbs: 10 grams
  • Fat: 28 grams
  • Protein: 33 grams

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When it comes to side dishes, simple is best. A list of ingredients you can count on one hand is the way I like to do it. This dish delivers on ease and offers plenty of solid nutrition and great Primal taste. Cooking up great flavor starts with quality ingredients, for sure, but don’t underestimate the power of a great sauce or seasoning—and the right cooking method. Roasting vegetables is one of the surest ways to bring out a richer, deeper taste. Brussels sprouts work great for this. Add some balsamic and bacon, and you’ve got an amazing side for any meaty main course.

Bacon & Balsamic Brussels Sprouts

Servings: 2

Prep Time: 5 minutes

Cook Time: 20-25 minutes

Ingredients:

Instructions:

Preheat oven to 425 ºF.

Cut the ends off of the Brussels sprouts  and then slice in halves or quarters (if pieces are very large).

Place them in a bowl and drizzle with avocado oil and balsamic dressing. Sprinkle with salt and pepper. Toss to combine.

Roast for 20-25 minutes. Remove the Brussels sprouts from the oven. Then toss with cooked bacon pieces. Add blue cheese crumbles if desired.

Nutritional Information (per serving without cheese):

  • Calories: 488
  • Total Carbs: 9.2 grams
  • Net Carbs: 7.5 grams
  • Fat: 49 grams
  • Protein: 5.2 grams

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Dessert can be a final course—or it can be a true finale. This show-stopping pie definitely fits the latter category. Imagine setting this on the table in front of family and guests. Who do you think would be able to resist the colorful, creamy treat? We thought so.

A little fluffier than cheesecake, the lighter filling is a great complement to a dense but sweet crust that will leave graham crackers in the dust. But the best thing? It’s low-carb, Primal and even keto-friendly.

Servings: 10 medium slices

Time In the Kitchen: 25 minutes

Cook Time: 15 minutes

Chill Time: 4 hours

Ingredients:

Crust:

Filling:

  • 8 oz. organic cream cheese, softened
  • 4 cups fresh strawberries, divided
  • 2 cups organic heavy cream
  • 2 Tbsp. Swerve (or more to taste)
  • 2 tsp. vanilla
  • 1 Tbsp. gelatin
  • 5 Tbsp. boiling water

Instructions:

For crust, blend almond flour, Collagen Fuel, baking soda and salt in a bowl. Add butter and mix well.

Scrape the batter into a 9-inch springform pan. Smooth the crust mixture over the bottom and up the sides with your fingers or a rubber spatula.

*Note: if crust doesn’t come together, add a little more melted butter.

Place the pie on a cookie sheet (to keep the bottom from burning), and bake for 15 minutes at 350 ºF.

For pie filling, add boiling water to gelatin and whisk (by hand/hand mixer or in a standing mixer) until completely dissolved. Add cream cheese to gelatin and whip for about two minutes. (If using a standing mixer, scrape out cream cheese mixture into a side bowl.)

Whip the heavy cream until soft peaks form. Then add vanilla and whip until stiff peaks form. Add the cream cheese mixture to the whipping cream and whip until just combined.

Mash half of the berries, and chop the other half.

Add the mashed berries to the whipped cream/cream cheese mixture. Using an immersion blender or mixer, blend until creamy with no lumps remaining. Add Swerve to taste.

Pour into crust and chill for four hours.

Nutritional Information (per medium slice, 1/10th of pie):

  • Calories: 453
  • Net Carbs: 8.7 grams
  • Total Carbs: 13 grams
  • Fat: 42 grams
  • Protein: 10 grams

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