Omelettes are a regular go-to for me. There’s no faster or easier way to whip up a healthy and filling meal than this. If I’m not eating a big-ass salad for lunch, you can bet it’s an omelette instead. Eggs offer a good dose of protein as well as plenty of essential minerals. Veggies, meat and a little cheese add their own nutrients and make for constant variety. It’s one of those Primal-keto staples I never get tired of. Let’s dig in.

Mark’s Big-Ass Omelette

Servings: 1

Time In the Kitchen: 15 minutes

Ingredients:

  • 3 large eggs
  • 1/4 bell pepper
  • 1/4 cup chopped mushrooms
  • 1/4 cup chopped onion
  • 1/3 cup chopped ham
  • 3 Tbsp. feta cheese

Instructions:

Heat butter in a skillet over medium heat.

Crack three eggs in a bowl and whisk until well combined. Set aside.

Add veggies to the skillet and saute for a few minutes until cooked. Add salt and pepper to taste, if you’d like, and stir the veggies well. Add any pre-cooked protein you’d like to use (we used diced ham in this version) and warm for 20-30 seconds.

Add whisked eggs to skillet. Allow to cook for a couple of minutes, scraping down the sides of the skillet with your spatula every now and then. Swirl the eggs around a bit with your spatula as the eggs start to cook on the bottom of the pan.

When the eggs are mostly set, sprinkle some cheese, if desired, on the eggs before folding the omelette over. Using your spatula, lift up one side of the eggs and very carefully flip that side over top of the other side.

Carefully slide the omelette out of the pan and onto a plate. Serve immediately with a side of bacon or sliced avocado if desired.

Nutritional Information:

  • Calories: 406
  • Carbs: 10.8 grams (9.8 net carbs)
  • Fat: 24.6 grams
  • Protein: 33.7 grams

Store_Locator_640x80

The post Primal+Keto Cooking Made Easy: Mark’s Big-Ass Omelette appeared first on Mark’s Daily Apple.

Powered by WPeMatico

If you love fruits and veggies like we do, you’re going to really love these tips from our friends at Shari’s Berries! Have you ever wrestled a watermelon to get perfect triangles or stained your fingers while peeling an orange? It seems like the best fruits are always the toughest to crack. What if there is an easier way to enjoy your favorite produce? If you are ready to try something new, check out these fruit and veggie-cutting hacks from Shari’s Berries. These tips and tricks will help you cut your favorite fruits and veggies with ease. Whether you love…

The post Fruit and Veggie Cutting Hacks appeared first on Fit Bottomed Girls.

Powered by WPeMatico

Anyone who knows me well has seen how much broccoli I eat. It’s one of my go-to sides with chicken or steak at dinnertime. But that doesn’t mean I eat it the same way every day. While roasting is my favorite prep method for broccoli’s flavor, it’s all about the sauces and seasonings, too. One of my favorite ways to punch up broccoli: a sesame ginger flavor. Check it out.


Sesame Ginger Broccoli

Servings: 2

Prep Time: 2 minutes

Cook Time: 20 minutes

Ingredients:

Instructions:

Preheat oven to 425 ºF.

Place broccoli on a sheet pan. Toss with avocado oil and Sesame Ginger Dressing. Roast for 20-25 minutes, or until lightly browned. Enjoy!

Nutritional Information (per serving):

  • Calories: 275
  • Carbs: 6 grams
  • Net Carbs: 4 grams
  • Fat: 27 grams
  • Protein: 2.5 grams

saladdressings_640x80

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

Powered by WPeMatico

As we head into midsummer, we’re already enjoying the first early harvests. This summer ratatouille is the perfect choice for showcasing and enjoying the very best of the summer season’s produce.

Whether you’re serving it as a savory vegan and vegetarian main course or as a generous side dish for some backyard barbecue, this dish is sure to impress all your guests.

Servings: 4

Prep Time: 30 minutes

Cooking Time: 80 minutes

Notes: The ingredients are broken down by type of vegetable for easy arranging later on, but you can cut down on bowls and prep by combining the zucchini and squash/bell pepper ingredients together. Allowing the eggplant to marinate separately ensures the slices stay moist and flavorful while cooking. You can also experiment with different herbs and herb blends with this dish, including basil, rosemary, herbs de provence, etc. Your options are endless! The vegetables are arranged in an oven-safe dish and covered with aluminum foil prior to baking. If you’d like to avoid foil, make this dish in a lightly greased dutch oven and cover it with a lid instead.

Ingredients:

Eggplant mix:

Zucchini mix:

Squash mix:

  • 1 1/2 cups sliced yellow squash
  • ½ cup sliced and halved red bell pepper
  • 1 Tbsp. olive oil
  • 1 Tbsp. chopped parsley
  • 1 clove garlic, minced

Tomato and shallot mix:

Garnish: parsley and thyme

Instructions:

Combine the eggplant ingredients in a bowl and toss until all of the slices are well coated. Set aside and marinate for 30 minutes.

Combine the shallot ingredients in another bowl and allow the tomatoes and shallots to marinate for 30 minutes.

Toss the sliced zucchini ingredients in a bowl.

Toss the squash and pepper ingredients in another bowl.

Preheat your oven to 350 ºF. Grease a square or round baking dish or small dutch oven with a little olive or avocado oil.

Carefully arrange the eggplant, zucchini, and squash rounds and red pepper slices in an alternating pattern around the dish, being sure to arrange them so the rounds are perpendicular to the bottom of the dish. Continue arranging the slices; you can work from the inside out or the outside in depending on what’s easiest to you. Continue until the dish is either very full or you run out of vegetables. If you have some slices left over, you can push some slices aside to make room for the remaining slices.

Top the dish with the shallot and tomato mixture, drizzling all of the liquid from the bowl around the dish. Tightly cover the dish with foil or pop the lid on if you are using a dutch oven. Place the ratatouille in the oven for 45-50 minutes.

Remove the foil/lid to check to see if the vegetables are just tender. If the vegetables aren’t tender, you can place the dish back in the oven for another 15-20 minutes. Uncover the dish and place it back in the oven for an additional 20 minutes. Sprinkle with salt and pepper and garnish with extra thyme and parsley.

Nutrition Information (¼ of ratatouille):

  • Calories: 242
  • Total Carbs: 12 grams
  • Net Carbs: 8 grams
  • Fat: 22 grams
  • Protein: 3 grams

saladdressings_640x80

The post Summer Ratatouille appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Today Lindsay’s here sharing one of her favorite keto-friendly sauces—chimichurri. One of the best ways to keep your keto eating varied and flavorful is to experiment with great tasting sauces. Chimichurri is one the most versatile choices as well as one of the easiest to adapt to you own personal tastes.

In less than five minutes you can have a double batch ready for the week ahead. Enjoy!

Chimichurri

Servings: 4

Prep Time: 5 minutes

Cook Time: none

Ingredients:

  • 1/2 cup parsley, chopped
  • 1/4 cup fresh oregano (discard stems)
  • 4 garlic cloves
  • 3 tablespoons red wine vinegar or apple cider vinegar
  • 2 teaspoons crushed red pepper flakes
  • Salt and pepper to taste
  • 1/3 cup vinegar (red wine, apple cider or coconut vinegar)
  • 1/2 cup Primal Kitchen® Extra Virgin Avocado Oil

Instructions:

Put parsley, oregano and garlic cloves in food processor. Pulse until well chopped. Add rest of ingredients and blend until smooth.

Let stand for 20 minutes before using. Refrigerate in airtight container to store.

Nutritional Information (per serving):

  • Calories: 273
  • Carbs:  2.2 grams
  • Net Carbs: 2.2 grams
  • Fat: 28 grams
  • Protein: 0 grams

saladdressings_640x80

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

Powered by WPeMatico

When people say they won’t do keto because they find it too limiting, we shake our heads because it just doesn’t have to be that way. Rich and hearty salads, succulent meats, tender roasted veggies, tempting snacks and desserts—there’s not much you can’t eat on keto if you know how to do it.

This fresh and flavorful pizza is proof positive that you don’t need to give up great food (even comfort food!) to enjoy all the health benefits of keto living. We love this recipe for the substantial crust, the creamy cheese, bright tasting sauce and all the amazing toppings. (Hint: make a couple crusts at a time and freeze one between waxed paper in a sealed freezer bag.) Once you try this pizza, you’ll definitely want to make it again!

Ingredients:

Crust:

Mushrooms:

  • 1 cup sliced Cremini/button mushrooms
  • ¼ cup sliced red onion
  • 2 Campari tomatoes, quartered
  • ½ Tbsp. olive oil
  • ½ Tbsp. Primal Kitchen Avocado Oil
  • 2 cloves garlic, minced
  • ¼ tsp. dried oregano
  • Pinch of salt

Toppings:

  • 4 oz. cooked Italian sausage, sliced
  • 4 oz. fresh mozzarella
  • 1/3 cup Raos Marinara Sauce
  • 3 Tbsp. thinly sliced fresh basil
  • olive oil to brush the crust with

Directions:

Preheat the oven to 375º degrees. In a bowl, combine the almond flour, flaxseed, collagen and 1 tablespoon of tapioca starch. Stir in the salt, garlic powder, dried oregano and baking soda. Slowly add in the coconut milk, olive oil and avocado oil. Whisk the egg and add it to the dough. Allow the dough to rest for a few minutes.

Toss the mushrooms, red onion and campari tomatoes with the olive oil, avocado oil, minced garlic, oregano and salt. Lay the vegetables out on a parchment covered sheet pan and roast for 15-20 minutes, flipping once in between.

Slice the fresh mozzarella into thin slices and place them between two pieces of paper. Allow them to dry out like this for 30 minutes.

Dust another parchment covered sheet pan with half a tablespoon of tapioca starch. Pour out the dough onto the parchment and spread it out so it is in a rectangular shape. Sprinkle more tapioca starch on the dough and your hands as you work. The dough will be sticky so you can also use a silicone spatula to help you spread. Sprinkle the last of the tapioca starch over the top of the crust and spread it until it’s a rectangular shape around 10”x6”. Bake the pizza for ~10 minutes or until the crust is just set.

Heat a grill over medium heat. While it is heating, remove the crust from the oven. Spread on the marinara sauce, leaving a small amount of crust around the outside of the pizza. Sprinkle half of the basil all around the sauce. Lightly press the mozzarella slices onto the sauce. Arrange the sausage slices and mushroom mixture on the pizza. Brush a little olive oil on the crust. Carefully move the pizza from the pan to the grill, making sure to place it over indirect heat. Cover the lid and cook for 2-3 minutes, or until the cheese starts to melt slightly and the bottom of the crust is a little browned. Remove the pizza from the grill and garnish with the remaining basil immediately. Cut into 6-8 squares and enjoy!

**This pizza has a dense crust that’s a perfect vehicle for all sorts of topping goodness. The pizza crust is pre-baked and then grilled with the toppings. If you don’t have a grill, you can bake the pizza from start to finish in the oven – prebake the crust as directed and then finish baking at 400 ºF for about 5-7 minutes after you’ve added the toppings. This recipe uses fresh mozzarella which is dried out before baking, but it will get watery on your pizza if you grill it for too long. If you want more of a melted and browned cheese, swap out fresh mozzarella for a block or shredded mozzarella that has moisture already removed.

Nutrition Information (1/6 of pizza):

  • Calories: 367
  • Total Carbs: 9 grams
  • Net Carbs: 5 grams
  • Fat: 29 grams
  • Protein: 17 grams

collagen_bars_640x80

The post Primal + Keto Pizza appeared first on Mark’s Daily Apple.

Powered by WPeMatico

Asparagus has always been one of my favorite vegetables. With great fiber content and a unique taste, it’s a go-to for my Primal and keto meals. Another plus: it’s simple to prepare. That said, however, it does take a bit of precision. The best way I’ve found to prepare asparagus is roasting, and nothing beats the tanginess of lemon to complement its taste. Serve it up with some flavorful chicken or salmon for a full Primal and keto-friendly dinner.

Lemony Asparagus

Servings: 2

Prep Time: 2 minutes

Cook Time: ~12 minutes

Ingredients:

Instructions:

Preheat oven to 425 ºF.

Cut ends off of fresh asparagus and discard.

Place asparagus on a sheet pan. Toss with salt and pepper, avocado oil, and Lemon Turmeric Dressing and Marinade.

Roast in oven for 10-15 minutes, depending on thickness of the asparagus. Remove from oven and toss with fresh lemon juice and zest. Enjoy!

Nutritional Information (per serving):

  • Calories: 534
  • Carbs: 7.4 grams
  • Net Carbs: 6.3 grams
  • Fat: 57 grams
  • Protein: 1.2 grams

saladdressings_640x80

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

Powered by WPeMatico

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

paleobootcampcourse_640x80

The post Primal+Keto Cooking Made Easy: Tex-Mex Fajita Veggies appeared first on Mark’s Daily Apple.

Powered by WPeMatico

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

Store_Locator_640x80

The post Healthy Chicken Salad appeared first on Mark’s Daily Apple.

Powered by WPeMatico

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!

thousand_island_640x80

The post Chilled Zucchini Basil Soup (+ A Giveaway!) appeared first on Mark’s Daily Apple.

Powered by WPeMatico