Zucchini Cottage Cheese Flatbread

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What's best about this flatbread recipe is that it proves how quick and easy it is to make a healthy, grain-free bread. This version has ample minerals and protein, thanks to the eggs, zucchini, and cottage cheese. Great as a side or sandwich vehicle, it's delicious simply on its own or with a bit of ghee and sea salt on top.

This recipe yields 2 servings

Ingredients 

INGREDIENTS

  • 16 oz cottage cheese
  • 2 eggs
  • 1 cup grated and strained zucchini
  • 1 pinch of salt
  • ⅓ cup cilantro
  • ⅓ cup of dill
  • 460 grams cottage cheese
  • 2 eggs
  • 152 grams grated and strained zucchini
  • 1 pinch of salt
  • 34 grams cilantro
  • 34 grams dill

Directions

  1. Preheat the oven to 350. Grate zucchini and then place in a cheesecloth or kitchen towel and squeeze out as much excess liquid as possible. In a blender or food processor, add the cottage cheese, eggs, zucchini, salt, cilantro, and dill. Blend mixture until smooth. 

  2. Cover a large baking tray with parchment paper. Spread out the mixture, making it resemble a large pizza-like crust. Bake for 25-30 minutes or until the edges are golden brown. Remove from the oven and let cool before removing the flatbread from the parchment paper. Once cooled, cut the flatbread down the middle making two large pieces. Enjoy!

Tips

*These flatbreads are perfect for making breakfast and lunch wraps, soft-shell tacos, and even substituting for pizza crust.

 

Black Bean Avocado Tostadas

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Kids and adults love this lunch, dinner, or snack option. It could be the crunch of the tortilla or the satisfying layers. Either way, it's a hit—and a healthy one: Buttery avocados, filled with healthy fat and potassium, marry perfectly with the black beans, which get a kick of saltiness and umami from the coconut aminos.

This recipe yields 6-8 servings

INGREDIENTS

  • 3 cups cooked black beans (850 grams or 2-15 ounce cans)
  • 4 tablespoon coconut aminos
  • 3 avocados, mashed
  • 2 limes
  • 3 tablespoons cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon ghee
  • 6-8 eggs (optional)
  • Pickled onions for topping (optional)
  • Extra cilantro for topping (optional)
  • Hot sauce for topping (optional)
  • 6-8 homemade tortillas of choice
    #REF!
  • 4 tablespoon coconut aminos
  • 3 avocados, mashed
  • 2 limes
  • 3 tablespoons cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon ghee
  • 6-8 eggs (optional)
  • Pickled onions for topping (optional)
  • Extra cilantro for topping (optional)
  • Hot sauce for topping (optional)
  • 6-8 homemade tortillas of choice
  • 3 cups cooked black beans (850 grams or 2-15 ounce cans)

Directions

  1. Preheat the oven to 350 degrees fahrenheit/176 degrees celsius. Brush a thin layer of olive oil on tortillas and lay them on a baking sheet. Bake for 5-7 minutes until they are browned and appear crispy.

  2. In a bowl, add cooked black beans (rinsed and drained if using canned) and coconut aminos. Mash together until the beans resemble refried beans. In a second bowl, add avocados, the juice of two limes, and cilantro. Mash mixture together then add salt and pepper to taste. 

  3. In a pan on medium heat, melt ghee then crack eggs into the pan and cook for 5-7 minutes, leaving the yoke runny.

  4. To serve, layer one crispy browned tortilla, a layer of the black bean mixture, a layer of the avocado mixture, and an egg. Top with pickled purple onions, cilantro, or hot sauce.

 

Holiday Breakfast Casserole

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This is one of those recipes that requires a minimal amount of prep work and the rest takes care of itself. Filled with nutrient-rich spinach, sweet potatoes, and Brussels sprouts, the finished casserole is fluffy and decadent, perfect for a holiday breakfast. And while it’s delicious served hot straight from the oven, we leave ours out so people can help themselves to seconds and thirds well into the morning.

This recipe yields 8 servings

INGREDIENTS

  • 1 package of bacon
  • 2 sweet potatoes, cut into rounds
  • 3 cups brussels sprouts, quartered
  • 1 cup spinach
  • 20 cherry tomatoes, halved
  • 1 yellow onion
  • 2 garlic cloves, minced
  • 12 eggs
  • 3 tablespoons purified water
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 1 tablespoon coconut oil, divided
  • 1 package of bacon
  • 2 sweet potatoes, cut into rounds
  • 3 cups brussels sprouts, quartered
  • 1 cup spinach
  • 20 cherry tomatoes, halved
  • 1 yellow onion
  • 2 garlic cloves, minced
  • 12 eggs
  • 3 tablespoons purified water
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 1 tablespoon coconut oil, divided

Directions

  1. Preheat the oven to 375 degrees fahrenheit. Toss sweet potatoes and brussel sprouts in coconut oil and sprinkle them with sea salt. Roast in the oven for about 30 minutes or until tender with a fork. 

  2. Chop bacon into bits and cook in a skillet until crispy. Remove from the skillet and set aside, leaving the bacon fat in the skillet. Add onion and garlic to bacon fat and cook until caramelized.

  3. Add spinach to the skillet. Cook until just wilted.

  4. Whisk eggs and water in a bowl.

  5. In a glass baking dish, add a bottom layer of sweet potatoes. Follow with a layer of brussel sprouts, then the onion, garlic, and spinach mixture. Pour egg mixture over top. Top with slices of tomato.

  6. Bake in the oven for 30 minutes.

     

 

The PrimaFoodie Guide to Eggs

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If a trip to the egg section in the grocery store ever left you dizzy, you’re not alone. All those cartons. All those labels. What do they all mean? It’s hard not to get lost in the weeds, let alone be duped by clever marketing.

The food label conundrum can be quite convoluted—particularly when it comes to animal products. As we unveiled with our Meat and Poultry Guide, companies will often use certain terms—i.e. natural, free range—that sound great but don’t amount to anything meaningful. Egg cartons are notorious for boasting a ton of jargon that means very little. What’s the difference between cage-free, pasture-raised, and humanely harvested?

Here, we take a look. As you’ll see, there are both wide-ranging and subtle differences in the terminology. Some stand for nothing, while others stand for good measures toward better health, animal welfare, and environmental care.

Decoding the Label: Sourcing Humane and Healthy Eggs

Most of the corporate factory egg farming industry overlooks general societal welfare. Industrial hen houses have been linked to the spread of infectious diseases, wide-spread antibiotic use, and horrific animal abuse. Therefore, choosing eggs that come from humane, clean sources is a way to support your health, as well as a more just, transparent food system.


Label: Organic

What it means: When it comes to the USDA’s seals, Certified Organic carries weight. Similar to other USDA certified organic animal products, these eggs come from hens that have been raised and fed in ways that “promote ecological balance and converse biodiversity” and omit the use of any GMO ingredients or synthetic substances, including fertilizers. This means the nutritional value of these eggs is organic by USDA standards. The USDA also mandates that the hens are uncaged, can freely roam, and have outdoors access. But there are no requirements for this “outdoor” space, so it could be bucolic and open, or it could be cramped and dark. Therefore, USDA Organic on its own is good, but not necessarily the most humane. Keep reading for what to pair with the label Organic.

The PrimaFoodie Take: Always look for certified organic eggs.


Label: Certified-Humane

What it means: Certified-Humane means that the hens live a life of dignity, fair-treatment, and care with no cramped cages in sight. The seal is given by the non-profit organization Humane Farm Animal Care, which fights for the fair treatment of farm animals. (Similar with meat and poultry, third-party certifications from non-profits are key to finding quality humane products.) To be given the certified humane approval, the farmers must prove that their hens are given ample space (a minimum of 1.5 square feet per bird in a barn); quality-of-life enrichments like perches and materials for dust bathing; access to clean housing, water, and air; access to natural light; and fed nutritious foods with no added growth hormones or unnecessary antibiotics. (Note: The modifier “Humane” without a third-party certification does not guarantee anything.)

The PrimaFoodie Take: Always look for certified-human eggs, ideally paired with the certified organic label.


Label: Certified Animal Welfare Approved

What it means: Another respected and highly important seal. Similar to Certified Humane, eggs that are Certified Animal Welfare Approved come from hens that are treated with care and consideration. This independent label, which is run by the non-profit, A Greener World, requires farmers to follow rigorous standards for its laying hens, which includes clean food and water, access to ample outdoor space and light, and other requirements that mirror a natural environment. The strict standards for AWA are similar to those of HFAC Certified-Humane, except A Greener World typically works with smaller companies.

The PrimaFoodie Take: Certified Animal Welfare Approved is great, ideally paired with the certified organic label.


Label: Cage-Free

What it means: This term is regulated by the USDA. In order for eggs to be deemed Cage-Free, the farmer must prove that the hens are not housed in cages, are allowed to freely roam, and have “unlimited” access to water and food. This seal is more humane than a traditional factory farm situation that houses hens in cages, which often causes their muscles to atrophy. However, the USDA does not mandate that the farmer allow the hens freedom to roam in the outdoors, nor does it stipulate how crowded the space can be. Therefore, it’s common for cage-free hens to live mostly indoors in cramped and sometimes inhumane spaces. Simply put: This is a nebulous term that leaves room for other potentially harmful treatment.

The PrimeFoodie Take: Cage-free is essential, but make sure it’s paired with the labels Certified-Humane and Organic.


Label: Free-Range

What it means: Free-Range is similar to Cage-Free in that the term is regulated by the USDA but it leaves a gulf of opportunity for inhumane treatment. To be labeled Free-Range, the USDA mandates that the hens have access to the outdoors, but nowhere does it describe what the outdoor area must be like. Must the space be expansive and grassy, or can it be cramped and on concrete? There’s no way to know unless you visit the farm. The label also doesn’t state the length of time the hens must have this access. On its own, this term doesn’t say much in support of the animal. However, if the term Free-Range accompanies the HFAC Certified Humane seal, this means that each hen has at least two-square-feet, and at least six hours of daily outdoor access (seasons or weather permitting).
The PrimeFoodie Take: The only way to ensure the chickens do live a free-range life is to see the Certified-Humane seal.


Label: Pasture and Pasture-Raised

What it means: Pasture and Pasture-Raised, two unregulated terms, generally mean that the laying hens have access to outdoor pasture where they can forage the natural grasses, peck, and live like they would in the wild. This is the ideal living scenario for a chicken. But again, this may not always be the actual case. Without a third-party certification, this term could mean that the hens are granted a tiny, dingy, dusty spot for a “pasture.” Like Free-Range, seek out this phrase in tandem with a certified humane seal. The HFAC mandates that any farmers labeling their eggs Pasture-Raised in tandem with HFAC Certified-Humane must grant at least 108-square-feet per bird and year-round access to both the outdoors and indoors.

The PrimeFoodie Take: Pasture and Pasture-Raised mean nothing on their own. Make sure these are paired with Certified Organic and Certified Humane.


Label: Conventional

What it means: Eggs in cartons that boast no welfare descriptors are conventional eggs and likely straight from a giant corporate mass-producing “farm.” We say “farm” as this is more of an egg-generating machine. In these circumstances, chickens are housed in battery cages, which are stacked cells that allow for no room to roam, graze, or see daylight. These chickens live a life of misery pumping out cheap eggs for mass consumption.
The PrimaFoodie Take: We recommend avoiding conventional eggs at all costs.


Our advice for eggs is the same for any other food: Get to know your farmers and brands. When buying from smaller purveyors at the farmers market or a local co-op, ask about the farmers’ practices and the hens’ living conditions. Inquire about the size of their flocks (smaller flocks generally mean better care and treatment for the animals.)

When purchasing from larger stores, seek out brands that have at least both the HFAC Certified-Humane and Certified Organic seals (or the Certified Animal Welfare Approved and Certified Organic) listed on the label.  

 

PrimaFoodie Approved Ethical Egg Brands found in Grocery Stores:

 Alexandra Family Farm Organic Eggs
Clean Food Farm Eggs
Vital Farm Organic Pasture-Raised Eggs
Pete & Gerry’s Organic Certified Humane Eggs
The Country Hen Certified Organic Humane Eggs
Happy Hens Organic Pasture-Raised Eggs

Breakfast Frittata

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Frittatas are morning crowd pleasers, whether it’s my family around the breakfast table or a gathering of friends for a festive holiday brunch. An array of colorful vegetables and lively spices are a feast for the eyes and the palate. 

This recipe yields 6 servings

INGREDIENTS

  • 1 bell pepper (any color), chopped
  • 1 small zucchini, chopped
  • 3 teaspoons olive oil, divided
  • 1 teaspoon sea salt, divided in half
  • ½ teaspoon black pepper, divided in half
  • 4 eggs
  • 1 tablespoon filtered water
  • 1 teaspoon herbes de Provence
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • ½ cup chopped leek leaves
  • ½ cup baby spinach
  • 2 plum or Roma tomatoes, sliced
  • 1 tablespoon freshly chopped basil
  • 1 bell pepper (any color), chopped
  • 1 small zucchini, chopped
  • 3 teaspoons olive oil, divided
  • 1 teaspoon sea salt, divided in half
  • ½ teaspoon black pepper, divided in half
  • 4 eggs
  • 1 tablespoon filtered water
  • 1 teaspoon herbes de Provence
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • ½ cup chopped leek leaves
  • ½ cup baby spinach
  • 2 plum or Roma tomatoes, sliced
  • 1 tablespoon freshly chopped basil

Directions

  1. Preheat oven to 350 degrees Fahrenheit / 175 degrees Celsius.

  2. Place bell pepper and zucchini on a baking sheet and toss with olive oil, sea salt, and black pepper. Bake for 15 minutes.

  3. Meanwhile, using a whisk or a fork, beat 4 eggs in a large bowl with water. Add herbes de Provence, thyme, oregano, and remaining sea salt and pepper. 

  4. Heat 2 teaspoons olive oil in an oven-safe skillet over medium heat. Add leeks and spinach. Cook for approximately 5 minutes or until the vegetables begin to wilt.   

  5. Add roasted pepper and zucchini to the pan. 

  6. Pour egg mixture on top of vegetables and cook for 2-3 minutes over medium heat.  Do not scramble, just let them set.

  7. Place round slices of tomatoes and basil on top of egg mixture and transfer to the oven.

  8. Bake 20-30 minutes. Eggs should be set, not runny. 

  9. Serve warm.  

Tips

**You can add whatever vegetables you like to this dish. The method is the same. I suggest roasting vegetables before adding to the frittata as we did with the pepper and zucchini; it makes them more flavorful. 

**I cooked this frittata in a 10-inch cast-iron skillet. For a larger crowd, you can use a bigger skillet and double it. 

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Fancy Deviled Eggs

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No home kitchen is complete without a go-to recipe for deviled eggs that you can count on come party time. A brunch classic at our house, these deviled eggs up the ante with smoked salmon, along with the savory flavors of tahini and Dijon mustard. 

This recipe yields 16 deviled eggs 

INGREDIENTS

  • 8 eggs
  • 4 ounces smoked salmon
  • 2 tablespoons tahini
  • 2 tablespoons Primal Kitchen Organic Dijon Mustard
  • 2 tablespoons chives, minced
  • 2 tablespoons lemon juice
  • 1 tablespoon coconut fat
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon ground black pepper
  • Salmon roe and/or chives, for garnish
  • 8 eggs
  • 115 g smoked salmon
  • 2 tablespoons tahini
  • 2 tablespoons Primal Kitchen Organic Dijon Mustard
  • 2 tablespoons chives, minced
  • 2 tablespoons lemon juice
  • 1 tablespoon coconut fat
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon ground black pepper
  • Salmon roe and/or chives, for garnish

Directions

  1. Bring a pot of water to a rolling boil. Gently place eggs in the pot, lowering them in with a spider whisk. Cook for 12 minutes. Remove from the pot and allow to cool.

  2. Once eggs are cool, gently peel off shells and cut in half lengthwise. Carefully spoon out the yolk into a mixing bowl and arrange egg whites on a plate. Lightly salt the whites.

  3. Add salmon, tahini, mustard, chives, lemon juice, coconut fat, salt, and pepper to the mixing bowl.

  4. Using a spatula, mix together until it forms a creamy consistency. 

  5. Using a spoon, fill the egg whites with some of the salmon filling.

  6. Garnish with salmon roe or chives.  

Tips

**You can also mix the filling in a standing mixer fitted with the paddle attachment; however, this is not necessary.

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Breakfast Hash

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Some mornings call for something hearty and satisfying for breakfast — this hash is just that dish. This lineup lends itself well to a variety of vegetables, and the addition of bacon and eggs rounds out the recipe to create a tried-and-true crowd-pleaser to start the day. 

This recipe yields 4 servings

INGREDIENTS

  • 5 strips bacon, finely chopped
  • 3 leeks (green part of leaf sheaths), diced
  • 1 red or orange bell pepper, diced
  • 1 tablespoon high heat olive oil or bacon grease for sautéing
  • 1 potato, diced
  • 4 eggs
  • 5 strips bacon, finely chopped
  • 3 leeks (green part of leaf sheaths), diced
  • 1 red or orange bell pepper, diced
  • 1 tablespoon high heat olive oil or bacon grease for sautéing
  • 1 potato, diced
  • 4 eggs

Directions

  1. Cook bacon at 400 degrees Fahrenheit / 200 degrees Celsius for 15 minutes. Let cool, then chop into bits.

  2. Sauté leeks and red peppers with olive oil on high heat.

  3. When the leeks begin to soften, add potato to the pan and cook until done.

  4. Sprinkle bacon bits on top of mixture.

  5. Serve with a poached or sunny-side-up egg on top. 

Tips

**You can use any vegetables you may have on hand; experiment to find your family’s favorite.
**Please note that potatoes are not SIBO-compliant. If you’re following this protocol, you can still  make this recipe without them.

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