Call them what you want – latkes, vegetables pancakes, fried-deliciousness. They’re traditionally made with potatoes, a food some of us Primals feel better avoiding. The tuber’s low-moisture and high-starch content creates a crispy exterior and fluffy interior when fried in oil. The high starch content, unfortunately, is also the reason the insulin resistant among us are better off turning to less starchy vegetables to satisfy latke cravings.

Although latkes made with vegetables like carrot, turnip, daikon radish and zucchini will never be quite as crispy as potato latkes, they’re darn good in their own right. The flavor of each vegetable is mild enough that you’ll still feel like you’re eating a latke, yet the latke is transformed into something new and interesting. Zucchini latkes are mildest of all, the carrot and turnip are slightly sweet, and the daikon version has just a hint of spiciness.

Notes: These latkes will work with many combinations of vegetables, especially root vegetables. To make the dish lower carb, you can swap out the sweet potato or carrot with turnips or rutabaga. Use multiple paper towels or a good hand towel to ring out moisture from the shredded vegetables, especially vegetables like daikon and zucchini. This will keep your latke batter from turning watery. To make the shredded vegetables either use the large holes on a box grater or food processor with a large grate attachment.

Servings: 3

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

  • 1 cup shredded daikon radish
  • 1 cup shredded zucchini
  • 1 cup shredded carrot
  • 1 cup shredded Japanese/white sweet potato
  • 1.5 scoops Primal Kitchen® Collagen Peptides
  • 2 Tbsp. almond flour
  • 1/2 tsp. garlic powder
  • 1/4-1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 1 extra large egg or 2 medium eggs
  • ¼ cup Primal Kitchen Avocado Oil

Instructions:

Preheat your oven to 400 ºFahrenheit. Place a seasoned cast iron skillet in the oven to heat.

Use a towel to squeeze out the shredded vegetables. In a large bowl, combine the shredded vegetables, collagen, almond flour, garlic powder, salt, and black pepper. Crack the egg and mix it into the vegetable mixture. Allow the mixture to rest for 1 minute.

Place the skillet over medium high heat and add 2 tablespoons of oil. Once hot, add a scoop of the vegetable mixture to the skillet and gently flatten and shape it so it’s a slightly flattened patty. Repeat 2-3 more times so the skillet has 3-4 patties. Allow the latkes to fry for 1-2 minutes on each side.

Gently use a spatula to remove the latkes and place them on a parchment-covered sheet pan. Add the remaining oil and allow it to heat before repeating the above steps with the remaining vegetable mixture.

Place the sheet pan with the latkes on it in the oven for 10-12 minutes. Allow them to cool before removing them from the pan. Enjoy on their own or with your favorite sauce. We like combining Primal Kitchen Garlic Aioli Mayo with chopped parsley and lemon, but they are also great with a sour cream or yogurt-based dip.

Nutrition Information (per serving):

  • Calories: 268
  • Total Carbs: 15 grams
  • Net Carbs: 12 grams
  • Fat: 20 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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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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If you’re looking for a quick keto-friendly lunch, look no further. In less than ten minutes, you can throw together these tuna wraps using one of our favorite greens for all your wrap needs—collard green leaves. A bit of Primal-friendly mayo, some veggies, and a bit of fresh lemon juice give plenty of creamy flavor to this easy (and economical) meal you can grab and go with.

Check it out….

Collard Green Tuna Wraps

Servings: 12 wraps

Time In the Kitchen: 10 minutes

Ingredients:

  • 2 collard leaves
  • 1 tin of tuna
  • 2 Tbsp. Primal Kitchen Mayo (your favorite flavor)
  • Salt and pepper to taste
  • 2 squeezes fresh lemon juice
  • 1/4 cup cucumber (cut into matchstick shape)
  • 1/4 cup shredded carrots
  • 1/8 cup radish (cut into matchstick shape)
  • 1/4 avocado (in slices)

Instructions:

Wash and dry collard leaves. Use a paring knife to cut the stems.

In a small bowl, combine tuna with mayo, salt and pepper, and lemon juice. Mix well.

Place collard leaves on a flat surface (1 large leaf per wrap). Top each leaf with tuna mixture and veggies, placing all ingredients on one end of the leaf.

Wrap up it up like you would a burrito—fold the leaf over top of the mixture and keep rolling, tucking both sides in as you roll. Cut the wrap in half. (You can use a toothpick to secure if desired.) Repeat the process with the other wrap. Enjoy!

Nutrition Information (1 wrap):

  • Calories: 244
  • Total Carbs: 5.7 grams
  • Net Carbs: 24.5 grams
  • Fat: 18 grams
  • Protein: 18 grams

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Today we’re serving up a Primal+keto dinner you’ll put on the regular rotation for its flavor and ease: succulent pork tenderloin, made juicier and richer with a honey mustard marinade alongside a cool, crunchy broccoli salad with celery, radishes macadamia nuts and bacon.

Customize with your favorite marinade flavors as well as your veggies, nuts or seeds of choice. Midweek meals just got more delicious….

Servings: 3

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients:

Pork:

Broccoli Salad:

  • 4 slices Bacon
  • 3 cups chopped Broccoli Florets
  • 2.5 Tbsp. Primal Kitchen Garlic Aioli Mayo
  • 1 Tbsp. Bacon Fat
  • 1/2 Tbsp. Lemon Juice
  • 3 Tbsp. Macadamia Nuts
  • 2 Tbsp. diced Red Onion
  • 1/2 cup Radishes, cut into matchsticks
  • 1/4 cup diced Celery

Instructions:

Preheat the oven to 375 degrees Fahrenheit. Once hot, place a seasoned and lightly oiled cast iron pan in the oven for 15-20 minutes until it is hot.

In a bowl, combine the Primal Kitchen Honey Mustard Dressing and Marinade, garlic, rosemary, and thyme. Taste the mixture and season accordingly with salt and pepper. Add the pork tenderloin and rub the marinade all over it. Allow the pork to marinate in the fridge for 15-30 minutes.

Once the pan is hot, set it over your stove top burner over medium-high heat. Lightly pat the pork dry with a paper towel and place the pork in the pan, making sure to slightly tuck the tail of the tenderloin under itself. Sear the pork for 2-3 minutes on each side, then place the pan into the oven. Remove the pork when it reaches your desired internal temperature, between 145-160 degrees. Spoon any extra juices from the pan over the pork and allow it to rest for 10-15 minutes before slicing.

(If you are preparing it on a grill, preheat one side of the grill over medium-high heat, and the other over low heat. Lightly oil the grill grate and pat the pork to remove any residual liquid. Place the pork on the side that’s set to medium-high heat and grill for 2-3 minutes on one side, then flip it over for an additional 2-3 minutes. Repeat this again and grill for an additional 1-3 minutes on each side, then transfer the pork to the side with the lower heat. Cover the grill and grill under the internal temperature reaches between 145-155 degrees. Since the tail is so much thinner than the rest of the tenderloin, slightly tuck the tail of the tenderloin under the rest of the pork when cooking to prevent the thinner end from overcooking and drying out.)

To make the broccoli salad, roast the bacon on a sheet pan at 375 degrees for about 20 minutes, or until it reaches the doneness of your liking. Roughly chop the bacon and set it aside. Reserve a tablespoon of the bacon fat for the next step.

Combine the Primal Kitchen Garlic Aioli Mayo with a tablespoon of bacon fat and the lemon juice. Toss the chopped broccoli with the mayo mixture and fold in the bacon, macadamia nuts, onions, radishes and celery. Season with salt and pepper to taste and serve with the pork tenderloin. Enjoy!

Nutrition Information (4 oz. Pork and 1/3 of Salad):

  • Calories: 506
  • Total Carbs: 12 grams
  • Net Carbs: 9 grams
  • Fat: 39 grams
  • Protein: 28 grams

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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

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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.

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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

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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

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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

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