Rosemary Rhubarb Chicken Thighs

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We think of this as an abbreviated version of a full roast chicken (which is a PrimaFoodie favorite). Because this recipe calls for just thighs rather than the entire chicken, cooking time is reduced, as is clean-up. The result is juicy, sweet, and savory. (And your house will smell amazing.)

This recipe yields 4 servings

INGREDIENTS

  • 4 chicken thighs
  • 4 tablespoons ghee, melted
  • 1 onion, roughly chopped
  • 5 cloves garlic, roughly chopped
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon fennel seeds
  • 1 tablespoon honey
  • 2 cups rhubarb, roughly chopped
  • 2 carrots, roughly chopped
  • 1/4 teaspoon cardamom
  • 2 sprigs fresh rosemary
  • 2 sprigs fresh thyme
  • 1/4 cup chicken broth
  • 4 chicken thighs
  • 4 tablespoons ghee, melted
  • 1 onion, roughly chopped
  • 5 cloves garlic, roughly chopped
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon fennel seeds
  • 1 tablespoon honey
  • 256 grams rhubarb, roughly chopped
  • 2 carrots, roughly chopped
  • 1/4 teaspoon cardamom
  • 2 sprigs fresh rosemary
  • 2 sprigs fresh thyme
  • 60 ml chicken broth

Directions

1. Place chicken thighs in a baking dish. Salt and pepper both sides of the thighs. 

2. Mix together ghee, onion, garlic, bone broth, rosemary, thyme, and fennel. Spread over the chicken. 

3. Bake at 425 degrees Fahrenheit/218 celsius for 25 minutes. 

4. Remove from the oven and add the rhubarb, carrots, and honey to the baking dish. Mix to coat the chicken.

5. Bake for another 20 minutes at 425 degrees Fahrenheit/218 celsius.  

 

Spicy Super Bowl Wings

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There’s a reason why wings are the quintessential party protein: They’re easy to make and complement most any side dish or dip. Plus, the dark meat on chicken is hard to mess up, which means these make for moist, tender bites every time. Just make sure you make extra for unexpected guests. 

This recipe yields about 25 wings

INGREDIENTS

  • 3 pounds chicken wings
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
  • 3 teaspoons crushed red pepper
  • 1 Tablespoon olive oil
  • 4 kg chicken wings
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
  • 3 teaspoons crushed red pepper
  • 1 Tablespoon olive oil

Directions

1. Preheat the oven to 425 degrees Fahrenheit / 220 degrees Celsius.
2. In a large bag combine all ingredients except the olive oil and shake well. Set in the refrigerator for at least 30 minutes before cooking.
3. After the chicken has been in the refrigerator for 30 minutes, remove and add the olive oil to the bag. Shake well.
4. Place the wings on a baking tray lined with parchment paper taking care to space them evenly on the tray.
5. Bake for 20 minutes. Then flip and bake for another 15 minutes. Then flip once more for another 5 minutes.


TIPS

**Serve with Primal Kitchen Ranch Dip or any of your favorite dips.

 

Buffalo Cauliflower "Wings"

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These cauliflower florets develop a meaty and caramelized taste that is satisfying. Perfect on their own, they quickly get amplified with the tangy, rich buffalo sauce. A game-day win.

This recipe yields 4 servings

INGREDIENTS

  • 24 ounces cauliflower florets
  • 1 cup Primal Kitchen Buffalo sauce
  • 1 teaspoon sea salt
  • ½ teaspoon pepper
  • 680 g cauliflower florets
  • 240 ml Primal Kitchen Buffalo sauce
  • 1 teaspoon sea salt
  • ½ teaspoon pepper

Directions

1. 1. Preheat the oven to 375 degrees Fahrenheit / 190 degrees Celsius.
2. In a large bowl, toss the cauliflower florets with the Primal Kitchen sauce, sea salt, and pepper.
3. Place in the oven and roast for about 30 minutes, flipping at the halfway point.
4. Serve with Primal Kitchen Ranch Dip or any of your favorite dips.

Tips

**We used Primal Kitchen’s Buffalo Sauce Made with Cashew Butter.

 

Garlic and Rosemary Fries

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Making French fries from scratch takes some additional effort up front, but the pay-off is so worth it. The freshly cut potatoes lend a richer taste that, in this case, complements the fresh rosemary and garlic. What results here is the fry of our dreams: crispy on the outside and soft and pillowy on the inside. Each bite is herby perfection.

This recipe yields 4 servings

INGREDIENTS

  • 8 yukon gold potatoes
  • 1 tablespoon olive oil
  • 5 cloves of garlic, crushed
  • 5 sprigs of fresh rosemary or 1 tablespoon dried
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 8 yukon gold potatoes
  • 1 tablespoon olive oil
  • 5 cloves of garlic, crushed
  • 5 sprigs of fresh rosemary or 1 tablespoon dried
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper

Directions

1. Preheat the oven to 450 degrees Fahrenheit / 230 degrees Celsius.
2. Wash potatoes and cut them into fry shapes. Place them in a bowl and cover with filtered water. Let them sit for at least 10 minutes.
3. Drain the water from the bowl and add the remaining ingredients. Toss the potatoes so the garlic and herbs are evenly incorporated.
4. Spread them on a baking tray lined with parchment. Make sure they are not overcrowded. Use multiple trays if necessary so the fries have plenty of space to crisp.
5. Bake for 10 minutes. Then flip and bake for another 10 minutes.
6. Bonus step: Place fries in a skillet on high heat with 1 tablespoon of bacon grease or coconut oil. Cook until crispy.

Tips

**We paired this recipe with Primal Kitchen’s Organic Unsweetened Ketchup.

 

Shepherd’s Pie Topped with Parsnip Mash

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If you love this soul-warming classic, this version—which is topped with parsnips rather than classic mashed potatoes—will satisfy without leaving you feeling too full. Packed with vegetables, protein, and loads of fresh herbs, it’s a complete meal that makes for the easiest leftovers throughout the week.

This recipe yields 6 servings

INGREDIENTS


  • For the Filling:
  • 1 teaspoon ghee
  • 1 yellow onion, chopped
  • 3 garlic cloves, chopped
  • 2 lbs ground beef
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • ⅔ cup petite green peas
  • ¼ cup parsley, finely chopped
  • 3 tablespoons tomato paste
  • 1 cup chicken broth
  • 2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme

  • For the Topping:
  • 1 lb parsnips, peeled and quartered
  • 10 ounces coconut milk
  • 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • ½ teaspoon black pepper
  • 1 tablespoon ghee
  • 1 egg yolk (optional)

  • For the Filling:
  • 1 teaspoon ghee
  • 1 yellow onion, chopped
  • 3 garlic cloves, chopped
  • 900 g ground beef
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • 85 g petite green peas
  • 32 g parsley, finely chopped
  • 3 tablespoons tomato paste
  • 240 ml chicken broth
  • 2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme

  • For the Topping:
  • 450 g parsnips, peeled and quartered
  • 295 ml coconut milk
  • 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • ½ teaspoon black pepper
  • 1 tablespoon ghee
  • 1 egg yolk (optional)

Directions

1. In a large skillet, over medium heat, sauté onion and garlic in ghee until translucent.
2. Add carrots and celery and cook another five minutes or until they begin to soften.
3. Turn heat to high and add the ground beef. Cook until all the meat is browned.
4. Add the remaining filling ingredients and turn heat to low. Simmer for 20-25 minutes or until the mixture has thickened.
5. Meanwhile, steam parsnips until fork tender.
6. Transfer to a pot. Add all remaining topping ingredients, except for the egg yolk.
7. Using an immersion blender, blend until creamy and smooth. (Mashed potato consistency)
8. When the parsnip mash has partially cooled, add egg yolk and blend until fully incorporated.
9. In a 9 x 13 glass baking dish, add the meat mixture. Spread the parsnip mash on top. Using the back of a fork lift the mash to make a fork design with hills and valleys.
10. Bake for 25 minutes at 400 degrees Fahrenheit / 200 degrees Celsius or until the parsnips begin to brown.
11. Allow it to rest before serving.

 

Stuffed Marsala and Garlic Mushrooms

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A supreme appetizer or a satisfying side, these savory stuffed mushrooms are everything we want in a bite: herby and garlicky with a bit of sweetness from the Marsala wine. The cassava in the Lovebird Cereal is the unexpected hero because it sizzles in the oven, leaving a satisfying crispy cap on top.

This recipe yields 12 servings

INGREDIENTS

  • 12 white mushrooms
  • 3 tablespoons olive oil
  • 3 tablespoons marsala wine
  • 1 tablespoon coconut oil
  • ⅔ cup unsweetened Lovebird Cereal, ground
  • 1 lb Italian sausage
  • 8 scallions
  • 1 shallot, chopped
  • 2 cloves garlic, crushed
  • 1 teaspoon sea salt
  • ½ teaspoon pepper
  • 1 teaspoon oregano
  • ¼ cup fresh parsley, chopped
  • 12 white mushrooms
  • 3 tablespoons olive oil
  • 3 tablespoons marsala wine
  • 1 tablespoon coconut oil
  • 85 g unsweetened Lovebird Cereal, ground
  • 450 g Italian sausage
  • 8 scallions
  • 1 shallot, chopped
  • 2 cloves garlic, crushed
  • 1 teaspoon sea salt
  • ½ teaspoon pepper
  • 1 teaspoon oregano
  • 32 g fresh parsley, chopped

Directions

1. Preheat oven to 400 degrees Fahrenheit / 200 degrees Celsius.
2. Remove mushroom stems and use a spoon to scoop out some of the inside to make a bowl. Save stems and debris from inside the mushroom to use in stuffing.
3. Place mushroom caps in a bowl and toss with olive oil and marsala. Set aside.
4. In a food processor, grind Lovebird cereal until there are no large pieces. About 30 seconds.
5. In a skillet, over medium heat, add coconut oil and Italian sausage. Cook until fully browned, about 10 minutes.
6. Add scallions, shallot, garlic, sea salt, pepper, oregano and parsley. Cook for about 3 minutes or until fragrant.
7. Turn off heat and add Lovebird cereal. Mix well.
8. Place mushroom caps face up in a glass baking dish. Stuff each mushroom with a spoonful of sausage mixture.
9. Bake for 20-25 minutes at 400 degrees Fahrenheit / 200 degrees Celsius. Remove and serve.

 

Purple Sweet Potato Mash

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Think of this as the nutrient-dense version of an all-time favorite. Purple sweet potatoes contain more healthy fiber than regular potatoes, plus they’re rich in zinc, potassium,and magnesium. The sweetness blends with the creamy coconut milk and nutty ghee, resulting in a truly decadent side dish.

INGREDIENTS

  • 1 lb purple sweet potatoes, peeled and quartered
  • 10 ounces coconut milk
  • 1 tablespoon ghee
  • 1 tablespoon herbs de provence
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 2 garlic cloves, chopped
  • 450 g purple sweet potatoes, peeled and quartered
  • 300 ml coconut milk
  • 1 tablespoon ghee
  • 1 tablespoon herbs de provence
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 2 garlic cloves, chopped

Directions

1. In a medium pot fitted with a steamer basket, steam sweet potatoes until fork tender.
2. Transfer to a pot and add all remaining ingredients.
3. Use an immersion blender to blend until you’ve reached desired consistency.
4. Top with fresh chives and serve.

Tips

**Use a potato masher or fork for a thicker mashed potato consistency. 

 

Slow Cooker Chicken Tikka Masala

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While the origins of this beloved dish are widely contested (some say it was created in Britain, others say its roots are firmly planted in India), the fact remains that this hearty meal has won countless hearts because of how cooking it in a tandoor oven lends it a smoky, layered flavor. Our variation calls for a slow cooker oven, which allows for the same richness from the ghee, tomatoes, and fresh onions to meld together to make this slightly sweet, complex, indulgently rich meal.

This recipe yields 6 servings

INGREDIENTS


  • For Tikka Masala:
  • 3 lbs chicken breast, cubed
  • 1 yellow onion, chopped
  • ½ cup chicken broth
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon ghee
  • 2 garlic cloves, finely chopped
  • 2 tablespoons garam masala
  • 1 tablespoon turmeric
  • 2 teaspoons chili powder
  • 1 can tomato paste (6 ounces)
  • 1/2 can full fat coconut
  • 1 teaspoon pepper
  • 1 teaspoon sea salt

  • For Cauliflower Rice:
  • 1 head cauliflower
  • 1 tablespoon ghee
  • 1 teaspoon sea salt

  • For Tikka Masala:
  • 1.3 kilograms chicken breast, cubed
  • 1 yellow onion, chopped
  • 120 ml chicken broth
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon ghee
  • 2 garlic cloves, finely chopped
  • 2 tablespoons garam masala
  • 1 tablespoon turmeric
  • 2 teaspoons chili powder
  • 1 can tomato paste (170 g)
  • 1/2 can full fat coconut
  • 1 teaspoon pepper
  • 1 teaspoon sea salt

  • For Cauliflower Rice:
  • 1 head cauliflower
  • 1 tablespoon ghee
  • 1 teaspoon sea salt

Directions

1. Put all ingredients except the coconut milk into a slow cooker or dutch oven and cook on high for 4 hours or low for 8 hours stirring every few hours.
2. Add coconut milk and stir.
3. Use the grater attachment on a food processor to chop cauliflower into rice.
4. In a skillet over medium heat, add ghee, cauliflower rice and sea salt.
5. Cook for 5 minutes or until rice is soft.
6. Serve Tikka Masala over top of cauliflower rice.


 

Leek and Potato Soup with Fresh Thyme

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Each bite of this hearty soup abounds with a layered complexity: the creaminess of the potatoes; the springy, onion-y notes of the leeks; and the bright green finish of the thyme. Find your deepest soup bowls and fill to the top. Drizzle with olive, top with sea salt, and serve with your favorite crusty bread (ours will be gluten-free) for a perfect winter’s night dinner.

This recipe yields 8 servings

INGREDIENTS

  • 6 russet potatoes, quartered
  • 4 leeks (white part), roughly chopped
  • 4 cups bone broth
  • 1 can coconut milk
  • 1 tablespoon ghee
  • 3 cloves garlic, roughly chopped
  • 1 teaspoon sea salt
  • ¼ teaspoon pepper
  • 3 celery stalks, roughly chopped
  • 3 sprigs of fresh thyme (½ teaspoon dried)
  • 6 russet potatoes, quartered
  • 4 leeks (white part), roughly chopped
  • 950 ml bone broth
  • 1 can coconut milk
  • 1 tablespoon ghee
  • 3 cloves garlic, roughly chopped
  • 1 teaspoon sea salt
  • ¼ teaspoon pepper
  • 3 celery stalks, roughly chopped
  • 3 sprigs of fresh thyme (½ teaspoon dried)

Directions

1. In a large dutch oven, heat ghee over medium heat.
2. Peel and quarter the potatoes.
3. Add potatoes, leeks, celery, bone broth, garlic, salt, pepper and thyme. Bring to a low boil for about 20 minutes or until the potatoes are soft.
4. Using an immersion blender, blend the soup until smooth then add the coconut milk and blend again.
5. Allow the soup to simmer another 20 minutes or until it has thickened to desired consistency.

 

Broccoli White Bean Soup

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The secret to this velvety soup? The addition of coconut milk and ghee, which both lend a buttery creaminess to the slow-cooked onions and broccoli.  Everything comes together in the immersion blender, leaving room for additions or subtractions to your liking. We love ours topped with red pepper flakes, but fresh herbs go just as nicely. 

This recipe yields 6 servings

INGREDIENTS

  • 1 lb broccoli florets
  • 1 can white beans (cannellini) or ½ cup dry
  • 1 yellow onion, roughly chopped
  • 1 tablespoon ghee
  • 2 tablespoons apple cider vinegar
  • 3 cloves garlic, chopped
  • 3 cups bone broth + more for desired consistency
  • 1 cup kale (or spinach)
  • ¼ cup coconut milk
  • ¼ cup parsley, chopped
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes
  • 450 g broccoli florets
  • 1 can white beans (cannellini) or 64 g cup dry
  • 1 yellow onion, roughly chopped
  • 1 tablespoon ghee
  • 2 tablespoons apple cider vinegar
  • 3 cloves garlic, chopped
  • 710 ml bone broth + more for desired consistency
  • 128 g kale (or spinach)
  • 60 ml coconut milk
  • 32 g parsley, chopped
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes

Directions

1. In a dutch oven over medium heat, add ghee, onion and garlic and cook until translucent and fragrant.
2. Add broccoli, kale, white beans, bone broth, apple cider vinegar, parsley, sea salt and pepper. Turn heat down to low and let simmer for 15 minutes until broccoli is tender.
3. Use an immersion blender to blend down to a soup consistency, add coconut milk and more bone broth as needed for desired consistency.
4. Lastly, add red pepper flakes. Omit for those sensitive to spicy food.

 

Butternut Squash "Steaks"

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Creating a vegetable ‘steak’ sounds like it would involve scientific magic. Quite the opposite. Searing and baking the butternut squash just right, so it still has ample texture to hold up to the butter sage sauce, is the secret to this dish—which makes for an incredible side or delicious main dish.

This recipe yields 4 servings

INGREDIENTS

  • 1 butternut squash
  • ½ tablespoon coconut oil
  • 2 tablespoons ghee
  • 12 fresh sage leaves
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ teaspoon freshly ground cloves
  • 2 garlic cloves, crushed
  • ½ lemon, juiced
  • 1 butternut squash
  • ½ tablespoon coconut oil
  • 2 tablespoons ghee
  • 12 fresh sage leaves
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ teaspoon freshly ground cloves
  • 2 garlic cloves, crushed
  • ½ lemon, juiced

Directions

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

2. Cut the top and bottom off of a butternut squash, then cut the neck off from the bulbous base. Peel the neck and slice into 4 rectangle slices or “steaks”. 

3. In a pan, heat coconut oil on high heat. Add butternut squash “steaks” to the pan. Sear squash on high for about 5 minutes per side, until they are golden brown. Watch them closely, flipping as needed, to avoid burning.

4. Add ghee, sage leaves, salt, pepper, garlic, and cloves to the pan. Use a basting brush to rub the ghee and herbs on the squash. Then place in the oven for 10 minutes.

5. Every few minutes, open the oven and baste the squash with the butter sage sauce.

6. Cook squash until fork tender. Then remove and serve, pouring the remaining butter sage sauce over the squash and squeezing ½ lemon on top.

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Coconut Pumpkin Soup

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Autumn’s answer to a perfect weeknight meal (and next-day lunch): a place to marry one of our favorite seasonal squashes with rich coconut milk, warming spices, and ghee. When the weather is chilly, there is nothing cozier than a big bowl of this soup. 

This recipe yields 6 servings

INGREDIENTS

  • 2 pumpkin pie pumpkins
  • 1 yellow onion, roughly chopped
  • 2 tablespoons of ghee
  • 3 cloves garlic, chopped
  • 2 cups bone broth or vegetable stock
  • ½ cup coconut milk
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1 teaspoon sea salt
  • ½ teaspoon ground pepper
  • 1 tablespoon apple cider vinegar
  • 2 pumpkin pie pumpkins
  • 1 yellow onion, roughly chopped
  • 2 tablespoons of ghee
  • 3 cloves garlic, chopped
  • 475 ml bone broth or vegetable stock
  • 120 ml cup coconut milk
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1 teaspoon sea salt
  • ½ teaspoon ground pepper
  • 1 tablespoon apple cider vinegar

Directions

1. Preheat the oven to 400 degrees Fahrenheit / 200 degrees Celsius. Cut the tops off of 2 pumpkin pie pumpkins, and clean out the seeds. Next, cut them in half and place them face down on a parchment lined baking tray. Roast them in the oven for about 30 minutes or until fork tender. Remove from the oven and let them cool.

2. In a dutch oven or heavy bottomed pan, heat the ghee over medium heat. Add onion and garlic and cook until fragrant.

3. When the pumpkins are cool enough to touch, peel off the skin, and add them to the onion.

4. Add broth, coconut milk, cinnamon, nutmeg, cloves, salt and pepper.

5. Using an immersion blender, blend all the ingredients together until it makes a smooth creamy consistency. Add 1 tablespoon of apple cider vinegar to brighten the flavors. Add more broth as needed for desired consistency. 

Tips

**Always save pumpkin seeds for roasting. They are great in trail mix or for a salty snack.

**Add apple cider vinegar in small increments as needed, maximum 2 tablespoons. Make sure to taste test before adding more.

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Turkey Pumpkin Chili with Nutmeg & Cinnamon

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Folding these two quintessential fall spices into this hearty meal brings out the sweetness of the tomatoes and pumpkin. Turkey is our preferred protein here, but organic ground chicken or beef works, as does opting for only vegetables. The finished result is a chili that is incredibly layered and satisfying. 

This recipe yields 8 servings

INGREDIENTS

  • 2 pumpkin pie pumpkins
  • 1 tablespoon ghee
  • 1 tablespoon coconut oil
  • 2 lbs ground turkey
  • 1 yellow onion
  • 1 green pepper
  • 1 yellow pepper
  • 3 garlic cloves
  • 28 ounces fire roasted diced tomatoes
  • 6 ounces tomato paste
  • 1 cup bone broth
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 2 teaspoons sea salt, divided
  • 1 teaspoon ground pepper
  • 1 can black beans
  • 2 pumpkin pie pumpkins
  • 1 tablespoon ghee
  • 1 tablespoon coconut oil
  • 900 g ground turkey
  • 1 yellow onion
  • 1 green pepper
  • 1 yellow pepper
  • 3 garlic cloves
  • 28 ounces fire roasted diced tomatoes
  • 170 g tomato paste
  • 240 ml bone broth
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 2 teaspoons sea salt, divided
  • 1 teaspoon ground pepper
  • 1 can black beans

Directions

1. Preheat the oven to 400 degrees Fahrenheit / 200 degrees Celsius. Cut tops off of pumpkins and clean out the inside, saving seeds to roast later for a fall snack. Cut pumpkins in half and brush the inside with coconut oil and a pinch of sea salt. Place face down on a baking sheet lined with parchment and roast for 30 minutes or until fork tender. 

2. In a large dutch oven, heat the ghee over medium heat. Add the onion and garlic and cook until fragrant, about 5 minutes.

3. Add peppers and cook for another 5-8 minutes or until peppers are soft.

4. Turn the heat up and add ground turkey. Mix until all the turkey is browned.

5. Reduce heat to low and add tomatoes, tomato paste, bone broth, and all the spices. 

6. When the pumpkin is finished, take it out of the oven and let it cool. When it’s cool enough to handle, remove the skin and cut into small cubes. 

7. Add pumpkin and black beans to the pot and stir. 

8. Serve with toppings of your choice. Avocado and leek crema are our favorite. 

Tips
**Another pumpkin technique is to peel pumpkin when raw and cut into cubes. Add coconut oil and sea salt and roast for about 15-20 minutes at 400 degrees.

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Southwest Sweet Potatoes

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A zesty blend of cumin, chili powder, cayenne pepper, and clove lends big-time flavor to this hearty vegetarian meal. (And we say “meal” as the sweet potato packs a satisfying and nutrient-dense punch.) Black beans offer additional protein, while the cherry tomatoes give a juicy sweetness. We love ours drizzled with Primal Kitchen Cilantro Lime Dressing & Marinade.

This recipe yields 4 servings

INGREDIENTS

  • 4 medium sweet potatoes
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons sea salt
  • 1 yellow bell pepper, chopped
  • 1 medium zucchini, chopped
  • 1 yellow onion, chopped
  • 1 garlic clove, chopped
  • 10 cherry tomatoes, chopped
  • 1 can black beans (or ½ cup dry)
  • ¼ cup fresh cilantro
  • 4 medium sweet potatoes
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons sea salt
  • 1 yellow bell pepper, chopped
  • 1 medium zucchini, chopped
  • 1 yellow onion, chopped
  • 1 garlic clove, chopped
  • 10 cherry tomatoes, chopped
  • 1 can black beans (or 64g dry)
  • 15g fresh cilantro

DIRECTIONS

  1. Preheat the oven to 400 degrees Fahrenheit.

  2. Pierce sweet potatoes with a fork and bake them for about an hour or until you can easily pierce with a fork.

  3. In a skillet on medium heat, add olive oil, onion, and garlic. Cook for five minutes or until onions are fragrant.

  4. Add zucchini, yellow bell pepper, cumin, chili powder, cayenne, and sea salt. Cook until vegetables are soft.

  5. Add cherry tomatoes, cilantro, and black beans and cook for another 2 minutes.

  6. When the potatoes are done, remove them from the oven and cut halfway down the middle. Using a fork, fluff the inside of the potato to make room for filling.

  7. Scoop the vegetable-bean filling into each potato. Garnish with fresh cilantro and drizzle with Primal Kitchen Cilantro Lime Dressing & Marinade.

TIPS

**If you prefer roasted vegetables, toss onion, garlic, zucchini, and yellow pepper in olive oil and spices. Lay them flat on a cooking sheet and bake for about 20 minutes at 375 degrees. Remove from the oven and toss with cilantro, beans, and cherry tomatoes before adding to the potatoes.

Classic Stuffed Peppers with Cauliflower Rice

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Stuffed Bell Peppers: This is one of our all-time favorites for when the temperatures drop. The red peppers and vegetables get sweeter as they bake, rendering this dish a cozy, comforting meal for fall. We love using organic beef for its protein and richness, but opting for vegetables only is just as satisfying.

This recipe yields 6 servings

INGREDIENTS

  • 6 bell peppers
  • 1 lb ground beef
  • 1 yellow onion, chopped
  • 1 zucchini, chopped
  • 2 carrots, chopped
  • 1 head of cauliflower, finely processed into rice
  • 2 tablespoons olive oil
  • 3 garlic cloves, chopped
  • 6 ounces tomato paste
  • 1 tablespoon sea salt, divided
  • 1 teaspoon pepper
  • 6 bell peppers
  • 450 g ground beef
  • 1 yellow onion, chopped
  • 1 zucchini, chopped
  • 2 carrots, chopped
  • 1 head of cauliflower, finely processed into rice
  • 2 tablespoons olive oil
  • 3 garlic cloves, chopped
  • 170 g tomato paste
  • 1 tablespoon sea salt, divided
  • 1 teaspoon pepper

DIRECTIONS

  1. Preheat oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  2. Cut a thin slice off the top of all six bell peppers and clean out the inside, disposing of the seeds and membranes. Place them face up in a glass baking dish lined with parchment paper. Set aside.

  3. Make cauliflower rice using the grater attachment of a food processor. Pulse until its a fine rice-like consistency. Set aside.

  4. In a skillet over medium heat, add olive oil, onion, garlic, zucchini, carrot and ½ tablespoon sea salt. Cook until onion is fragrant and zucchini has softened.

  5. Turn up to high heat and add ground beef and the remaining sea salt. Once beef is browned, add tomato paste.

  6. Lastly, add cauliflower rice. Mix all the ingredients together until well combined.

  7. Fill each bell pepper to the top with beef and vegetable mixture.

  8. Cover with foil and bake for 35 minutes or until peppers are tender.

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Stuffed Acorn Squash

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In the same family as butternut squash, pumpkin, and zucchini, acorn squash is a versatile winter vegetable that is a staple on our family’s table this time of year. Acorn squash has an appetizing nutty flavor and a dense nutritional profile, which is high in vitamins B and C as well as potassium, magnesium, and fiber. Ground pork provides plenty of protein, essentially creating a meal in a bowl with this SIBO-friendly, low FODMAP dish. 

This recipe yields 4-6 servings

INGREDIENTS

  • 2-4 acorn squash
  • 1 tablespoon coconut oil
  • Salt to taste
  • 1 tablespoon ghee (or cooking oil of choice)
  • 1 pound ground pork
  • 1 fennel bulb, chopped
  • 2 tablespoons fennel seeds
  • 2 tablespoons mustard powder
  • 2 tablespoons red wine vinegar
  • 2-4 acorn squash
  • 1 tablespoon coconut oil
  • Salt to taste
  • 1 tablespoon ghee (or cooking oil of choice)
  • 450 g ground pork
  • 1 fennel bulb, chopped
  • 2 tablespoons fennel seeds
  • 2 tablespoons mustard powder
  • 2 tablespoons red wine vinegar


DIRECTIONS

  1. Preheat oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  2. Slice squash in half vertically to create a boat shape, or slice off the top to create a flower-shaped bowl. Scrape seeds out with a spoon .    

  3. Take a tablespoon of coconut oil in the palm of your hands to slightly melt it and spread it on the inside of the acorn squash. Add a pinch of salt if desired.

  4. Place squash, cut side down, on a baking sheet and bake for 45 minutes.

  5. In a large skillet, heat ghee.

  6. Add ground pork to the pan and cook over medium heat.

  7. Add chopped fennel, fennel seeds, mustard powder, and red wine vinegar and cook for approximately 10 minutes.

  8. When squash is finished cooking, remove from the oven. It is cooked when the squash is fork-tender the flesh has a nice light brown caramelization.

  9. Fill squash with pork mixture and serve fresh and warm.

TIPS

**Acorn squash is a flavor that compliments many different kinds of meat. Ground beef or bison would work just as well as pork. 

**If storing, keep the squash and filling in separate containers to avoid getting soggy.

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Turmeric and Sesame Chicken Tenders

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It’s all about the crisp when it comes to perfect chicken tenders, which these deliver on. Coconut flour lends a nuttiness and the sesame seeds an additional crunch. Serve these with your favorite dipping sauce, atop fresh mixed greens, or next to our Green Lentil and Squash Salad. They’ll please the kids and adults in your household. 

This recipe yields 6 chicken strips

INGREDIENTS

  • 1 ½ pounds boneless, skinless chicken thighs, cut into strips
  • ¼ cup coconut flour
  • ¼ cup olive oil
  • 6 tablespoons white sesame seeds
  • 1 tablespoon turmeric
  • ½ teaspoon cayenne
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 680 g boneless, skinless chicken thighs, cut into strips
  • 32 g coconut flour
  • 60 ml olive oil
  • 6 tablespoons white sesame seeds
  • 1 tablespoon turmeric
  • ½ teaspoon cayenne
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper

DIRECTIONS

  1. Preheat the oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  2. Place three flat glass baking dishes on the counter. In the first dish, spread the coconut flour. In the second, pour the olive oil. In the third dish, mix sesame seeds, turmeric, cayenne, sea salt and black pepper.

  3. Slice chicken thighs into long strips, about 3 per thigh. Take each strip and dip it in the coconut flour (shaking off excess), then in the olive oil, then in the sesame mixture, and place them evenly spaced on a baking tray lined with parchment paper.

  4. Bake at 375 degrees Fahrenheit / 190 degrees Celsius on convection for fifteen minutes, then flip and bake for another 10-15 minutes or until chicken is crispy and cooked through.

  5. Serve with your choice of dipping sauce.

TIPS

**For dipping sauce, I recommend my tahini dressing. For a sweeter option, mix 1 part stone ground mustard with 1 part honey. 

 
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Green Lentil and Squash Salad

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This bright salad is the answer to every lunch conundrum. It goes with everything and is just as satisfying on its own. Plus, the lentils add a good amount of protein so it will keep you satiated. Although we used organic butternut squash here, we encourage you to incorporate your favorite squash that’s in season. 

This recipe yields 4 servings

INGREDIENTS

  • ½ cup green lentils
  • 1 cup kale, chopped
  • ½ red onion, chopped
  • ½ butternut squash, chopped
  • 2 cloves of garlic, chopped
  • 3 tablespoons olive oil, divided
  • Juice of ½ lemon
  • 1 teaspoon sea salt, divided
  • 1 teaspoon pepper, divided
  • 64 g green lentils
  • 128 g kale, chopped
  • ½ red onion, chopped
  • ½ butternut squash, chopped
  • 2 cloves of garlic, chopped
  • 3 tablespoons olive oil, divided
  • Juice of ½ lemon
  • 1 teaspoon sea salt, divided
  • 1 teaspoon pepper, divided

DIRECTIONS

  1. Place ½ cup of dry lentils in a pot with 1½ cups of water. Bring to a boil then reduce to a simmer. Cook for about 15 minutes or until the water has absorbed.

  2. Meanwhile, peel and chop butternut squash into small squares. Toss with 2 tablespoons of olive oil and a ½ teaspoon of both sea salt and pepper. Place them on a baking tray and let them roast in the oven for 25 minutes at 375 degrees Fahrenheit / 190 degrees Celsius.

  3. Heat a skillet on medium heat. Melt 1 tablespoon of olive oil. Cook red onions and garlic in the skillet for 3-5 minutes or until they start to turn translucent.

  4. Add the kale to the skillet and cook for another 3-5 minutes or until the kale is wilted.

  5. In a separate bowl, toss together lentils, kale onion mixture, and butternut squash.

  6. Squeeze half a lemon over the whole salad and add remaining salt and pepper. Toss again until combined.

TIPS

**Balsamic vinegar also goes nicely with this salad. 

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Tomato Basil Soup

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Aromatic, fresh, and herbaceous, this beloved soup is inviting year-round. The deeper flavor comes from slowly roasting the tomatoes until they become jammy and extra sweet. Finish with a drizzle of olive oil and a sprig of fresh basil. (Note: Since tomatoes aren’t readily available in all farmers’ markets this time of year, be sure to opt for the organic variety from your local market.

INGREDIENTS

  • 3 pounds fresh tomatoes
  • 1 cup carrots chopped
  • 4 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 teaspoon black pepper
  • 1 onion
  • 3 tablespoons garlic, chopped finely
  • 3 tablespoons ghee
  • 1 14 oz jar tomato paste
  • 1 cup basil leaves, chopped
  • 4 cup chicken stock or broth
  • 1.3 kilograms fresh tomatoes
  • 128 g carrots chopped
  • 4 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 teaspoon black pepper
  • 1 onion
  • 3 tablespoons garlic, chopped finely
  • 3 tablespoons ghee
  • 400 g jar tomato paste
  • 128 g basil leaves, chopped
  • 1.4 liters chicken stock or broth

Directions

  1. Cut the tomatoes in half lengthwise and toss in olive oil, salt and pepper. Place on a baking sheet and roast at 400 degrees Fahrenheit / 200 degrees Celsius for 45 minutes. 

  2. In a large dutch oven or pot, melt the ghee. Add onions and cook on medium-high heat until they become translucent and aromatic.  

  3. Add garlic and carrots to the pot. Cook for another 5 minutes to soften the carrots.

  4. When the tomatoes finish roasting, add them to the dutch oven along with the chicken stock, tomato paste and basil. 

  5. Simmer uncovered for 30 minutes to an hour. Then use an immersion blender to blend all the ingredients in the pot into a thin, soupy consistency.

  6. Garnish with fresh basil and serve.  

Tip

**For  a thinner consistency, pour the ingredients into a Vitamix or high power blender and blend on high for 30-40 seconds (Just remember to hold the cap of the blender so that soup doesn’t explode out the top). Further, more broth or olive oil can be added while blending to achieve desired consistency.

**Any variety  of tomatoes can be used. Plum tomatoes and Roma tomatoes are equally delicious. Ripe tomatoes will result in a richer flavor. 

**Leftovers can be stored in a tightly sealed mason jar and frozen for up to 3 months. Be sure not to pour over the shoulder of the mason jar, to avoid the glass cracking once the liquid freezes and expands. Also, covering the soup with a thin layer of olive oil seals in the soup and helps prevent freezer burn.

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Butternut Squash Soup

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Summer might get the spotlight when it comes to fresh produce, but fall’s bounty should not be underestimated, especially naturally sweet butternut squash. Its smooth texture lends a luscious quality to this creamy soup, highlighting the best of autumn’s abundance. 

This recipe yields approximately 2 1/2 quarts (80 oz or .5 liters) of soup.

INGREDIENTS

  • 3 medium butternut squash
  • 1 tablespoon high-heat olive oil (or cooking fat of choice)
  • 1 tablespoon sea salt
  • 2 large yellow onions
  • 1 tablespoon ghee
  • 14 oz (½ can) of full fat coconut milk
  • 24 oz chicken bone broth
  • 1 teaspoon white pepper
  • 1 tablespoon ground sage
  • Aged balsamic vinegar for dressing, if desired
  • 3 medium butternut squash
  • 1 tablespoon high-heat olive oil (or cooking fat of choice)
  • 1 tablespoon sea salt
  • 2 large yellow onions
  • 1 tablespoon ghee
  • 14 oz (½ can) of full fat coconut milk
  • 24 oz chicken bone broth
  • 1 teaspoon white pepper
  • 1 tablespoon ground sage
  • Aged balsamic vinegar for dressing, if desired

DIRECTIONS

  1. Preheat oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  2. Peel and rough-chop butternut squash. Toss with olive oil or fat of choice and half of the sea salt. Place on roasting sheet and roast until golden brown. 

  3. While butternut squash is roasting, rough-chop onions.

  4. Melt ghee in Dutch oven (or stock pan) and add onions. Season onions with the rest of the salt.

  5. Sauté onions until they are just past translucent and starting to brown but not yet fully caramelized.

  6. When butternut squash is done, remove from oven and add to the Dutch oven with the onions.

  7. Add chicken bone broth until it’s just covering the top of the vegetables. Bring to a boil. Turn down and add coconut milk and let simmer for 10 minutes. 

  8. Add the white pepper and sage.

  9. Transfer to large Vitamix or food processor and blend until completely smooth. 

  10. Dress with a small drizzle of aged balsamic vinegar and serve hot.

TIPS

**Duck fat works nicely as an alternative to olive oil.

**Amounts of butternut squash or onions can be adjusted depending on what’s in your pantry. I was aiming for 2:1 butternut squash to onion ratio.

**Replace onions with leeks for a low-FODMAP version.

**I always check roasting vegetables at 20 minutes in and adjust heat or flip, based on how they look. For a more even caramelization and if you have the time, you can flip the squash to the other side.

**Leftovers make a quick, delicious breakfast. Heat for 60 seconds in a small stainless steel sauce pan on high heat, pour into mug and drink it. I actually like cold soup, as well, and love having this on hand for a quick lunch in a thermos to go.

 
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