Red Velvet Muffins

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A healthy riff on a beloved treat, these PrimaFoodie-approved Red Velvet cupcakes get their deep crimson color from natural beets (which, in fact, were used in earlier recipes from the 1930s and 1940s). The rich cocoa, vanilla, and coconut oil bring the decadence to the next level.

This recipe yields 12 muffins

INGREDIENTS

  • 2 ½ cups almond flour
  • ¾ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 large eggs
  • ⅓ cup coconut oil
  • ¾ cup maple syrup
  • Juice of half a lemon
  • 1 tablespoon vanilla
  • 1 medium size beet (cooked and peeled)
  • 3 tablespoons cacao powder
  • 230 g almond flour
  • ¾ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 large eggs
  • 80 ml coconut oil
  • 180 ml maple syrup
  • Juice of half a lemon
  • 1 tablespoon vanilla
  • 1 medium size beet (cooked and peeled)
  • 3 tablespoons cacao powder

Directions

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

  2. Mix almond flour, baking soda, salt and cacao powder in a bowl and set aside.

  3. Place eggs, coconut oil, maple syrup, lemon juice, vanilla and cooked beets in a food processor and blend for about 15 seconds.   

  4. Slowly add the dry ingredients to the food processor and mix until fully incorporated.

  5. Scoop into a muffin tin.

  6. Bake for 20-25 minutes at 350 degrees Fahrenheit / 175 degrees Celsius. 

TIPS

**I cook mine on the shorter side, keep them on the counter then reheat them in the air fryer for 5-10 minutes and they come out lightly crisp on the outside and perfectly moist on the inside every time.

**To cook beets, fill the bottom of a pot with water and bring to a boil. Cut off the leafy green stem and place beet root in a steamer basket above the boiling water. Cover with a lid and steam for about 30 minutes or until beets are soft and can be pierced with a fork. Remove from the heat and allow them to cool. Once cool enough to handle, peel the skin off the beet root. Now they are ready to eat or use for baking.

**Always keep the beet root water from your steamed beets. You can drink it plain, or add it to a smoothie. It has wonderful nutrients and a beautiful red color.

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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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Carrot Ginger Soup

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Another satisfying soup recipe to whip up this winter is carrot ginger soup. This 8-ingredient recipe is simple and easy. With fresh carrots and a hint of ginger, it’ll make your chilly days brighter.

INGREDIENTS

  • 2 pounds carrots
  • 2 tablespoons coconut oil
  • 1 tablespoon sea salt
  • 1 teaspoon pepper
  • 2 tablespoons ghee
  • 2 yellow onions
  • 6 cups chicken broth
  • 2 tablespoons powdered ginger
  • 10 ounces coconut milk
  • 2 kilograms carrots
  • 2 tablespoons coconut oil
  • 1 tablespoon sea salt
  • 1 teaspoon pepper
  • 2 tablespoons ghee
  • 2 yellow onions
  • 1.4 liters chicken broth
  • 2 tablespoons powdered ginger
  • 15 ml coconut milk

Directions

  1. Roughly chop all carrots and toss them with coconut oil, salt and pepper. Evenly disperse them on a baking sheet and roast in the oven for 45 minutes at 375 degrees Fahrenheit / 190 degrees Celsius.

  2. In a dutch oven or large stock pot, melt the ghee over medium-high heat. Add onions and cook for about five minutes or until the onions are translucent.    

  3. Remove carrots from the oven and place them directly in the pot. Add chicken broth, coconut milk and ginger. Reduce heat to a high simmer and cook for about 20 minutes.

  4. Transfer to a Vitamix and blend until smooth. Taste. Season with extra salt or ginger as desired. Serve warm.

Tips

**As always, ghee can be substituted for a richer fat like leftover bacon grease or duck fat. Coconut oil also works.

**Blend the soup in two batches to avoid overcrowding the blender. Carrots are very fibrous, so you might need to add a little extra broth to help the soup move through the blades or for a thinner consistency. If you use an immersion blender, you don’t have to deal with transferring. This works just as well.

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Creamy Parsnip Purée

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Ghee and coconut milk complement the natural creamy flavor of the parsnips, which is one of our favorite root vegetables. As indulgent tasting as it is, this dish is much lighter than traditional potato purée while also being SIBO-friendly and low FODMAP. A comforting side that goes well with slow-cooked meats and vegetables, as well as juicy roast chicken.

This recipe yields 6 servings

INGREDIENTS

  • 1 pound parsnips
  • 10 ounces coconut milk
  • 2 teaspoons garlic or 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • 1 tablespoon ghee
  • 0.5 kilograms parsnips
  • 15 ml coconut milk
  • 2 teaspoons garlic or 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • 1 tablespoon ghee

Directions

  1. Peel parsnips and cut them in thirds. 

  2. Add a small amount of water to the bottom of a pot and bring to a boil. Add parsnips to a steamer basket above the boiling water and allow them to soften until they can be easily pierced with a fork.

  3. When cooked, remove steamer basket from pot and drain water. Add parsnips into the pot.

  4. Add coconut milk, garlic, sea salt, and ghee. Using an immersion blender, mix all the ingredients until the consistency is creamy and smooth.

  5. Serve as a side dish or as a spread under a braised meat dish, such as beef brisket.

Tips

**For those following a SIBO diet, omit the garlic and instead add fresh herbs such as rosemary and thyme.

**Depending on the size of parsnip, you may need to add more coconut milk to get a creamier consistency. 

**A food processor or a high-powered blender like a Vitamix can be used instead of an immersion blender.

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Almond Biscotti with Honey and Orange

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There’s something about the robust crunch, the warm anise, and the buttery almond that make biscotti so satisfying. These have all the appeal of the traditional twice-baked Italian biscuit but without the refined sugar or gluten. Cozy up with a few of these fresh from the oven, a piping cup of tea, and a novel.  

This recipe yields 20 pieces of biscotti

INGREDIENTS


  • For Biscotti:
  • 2 eggs
  • ¾ cup honey
  • ½ cup palm shortening
  • 2 tablespoons orange flavoring
  • 2 cups almond flour
  • ¼ cup coconut flour
  • ¼ cup arrowroot powder
  • 3 teaspoons star anise, freshly ground
  • 1-½ teaspoons baking powder
  • 1/4 teaspoon salt

  • For Topping:
  • 1 bar 100% cacao or unsweetened baking chocolate
  • 2 tablespoons honey
  • 1 tablespoon coconut oil
  • 2 cups sliced almonds or crushed pecans

  • For Biscotti:
  • 2 eggs
  • 175 ml honey
  • 64 g palm shortening
  • 2 tablespoons orange flavoring
  • 250 g almond flour
  • 32 g coconut flour
  • 32 g arrowroot powder
  • 3 teaspoons star anise, freshly ground
  • 1-½ teaspoons baking powder
  • 1/4 teaspoon salt

  • For Topping:
  • 1 bar 100% cacao or unsweetened baking chocolate
  • 2 tablespoons honey
  • 1 tablespoon coconut oil
  • 250 g sliced almonds or crushed pecans

DIRECTIONS

For Biscotti:

  1. In a stand mixer, combine eggs, honey, palm shortening, and orange flavoring until well incorporated.

  2. In a separate bowl, combine all dry ingredients and use a pastry blender or whisk to mix and break up any lumps.  

  3. Slowly add the dry ingredients to the wet mixture.

  4. On a baking tray covered with parchment paper, form the dough into a log shape. The dough will spread when baking, so keep the log thin and approximately 3 inches wide. 

  5. Bake at 350 degrees Fahrenheit / 175 degrees Celsius for 30 minutes.

  6. Remove from oven and let cool for 1 hour. 

  7. Slice into thin strips and lay flat on the baking tray. 

  8. Reduce the heat of the oven to 200 degrees Fahrenheit / 90 degrees Celsius and bake for another 45 minutes, flipping the biscotti halfway. 

  9. Remove from oven and allow to cool and harden. 

For Topping:

  1. In a double boiler, melt baking chocolate. 

  2. Add honey and coconut oil and mix well. 

  3. Prepare a bowl with sliced almonds or crushed pecans.

  4. Once fully melted, dip ends of biscotti in chocolate and roll through nuts. Set back on baking tray and refrigerate until the chocolate has hardened. Serve with your favorite cup of coffee. 

TIPS

**The dough will be very sticky and does not feel like a traditional dough; this is normal. You can form the log shape inside the parchment paper without even touching the dough. Pinch two sides of the parchment together and roll the dough back and forth inside the parchment. Release and check that it’s about 3 inches or desired width.

**After the second bake, it is normal for the biscotti to still feel slightly soft. It will harden into the traditional crispy texture after sitting at room temperature for a while. 

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4-Hour Beef Brisket with Sweet and Savory Dry Rub

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Cooking brisket can be intimidating, but the secret is time and patience. You’re about four hours away from tender, juicy, flavorful meat. The dry rub encourages a mix of hearty flavors: Coconut sugar coaxes the beef’s sweetness, while mustard and bay leaf encourage the savory notes. Trust us when we say you’ll be asked to make this over and over again.


This recipe yields 6 servings

INGREDIENTS

  • 3-½ pounds brisket, trimmed
  • 2 tablespoons paprika
  • 2 tablespoons chili powder
  • 2 tablespoons kosher sea salt
  • 1 tablespoon coconut sugar
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon black pepper
  • 2 teaspoons dry mustard
  • 1 bay leaf, crushed
  • 1-½ cups beef stock or bone broth
  • 1.5 kilograms brisket, trimmed
  • 2 tablespoons paprika
  • 2 tablespoons chili powder
  • 2 tablespoons kosher sea salt
  • 1 tablespoon coconut sugar
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon black pepper
  • 2 teaspoons dry mustard
  • 1 bay leaf, crushed
  • 240 - 355 ml beef stock or bone broth

DIRECTIONS

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

  2. Combine all ingredients except beef stock or bone broth to make dry rub.

  3. Season the brisket on all sides with dry rub.

  4. Place brisket in roasting pan and cook uncovered for 1 hour.

  5. Remove pan from oven and add stock to pan. Add more stock or water, if necessary, to keep the bottom of the pan covered but create no more than ½ inch of liquid.

  6. Lower oven to 300 degrees Fahrenheit 150 degrees Celsius, cover pan, and continue cooking for 3 hours. Brisket is ready when it’s fork-tender.

  7. Trim the fat and slice meat thinly against the grain. 

  8. Using a fat separator, de-fat the pan drippings and serve over the brisket.

TIPS

**For a thicker, richer jus, transfer the remaining liquid to a skillet and reduce (on low boil) to desired consistency.

**If the brisket feels springy and requires a sharp knife to cut it using a sawing motion, it’s not done. Cover it back up with foil and put it back into oven for another 20 minutes and test, again. 

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Dutch Oven Turkey Leg with Vegetable Purée

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Hearty turkey paired with fall vegetables is a quintessential autumn dish, and this recipe doesn’t skimp on the comforting qualities. Using a Dutch oven results in fall-off-the-bone, melt-in-your-mouth meat.    

INGREDIENTS

  • 1 large turkey leg
  • 1-2 tablespoons ghee
  • 3 carrots
  • 2 leeks (use green part only for low-FODMAP protocols)
  • 1 zucchini
  • 1 14-ounce can tomato sauce
  • 1 cup turkey or chicken stock
  • ¼ cup apple cider vinegar
  • 1 large turkey leg
  • 1-2 tablespoons ghee
  • 3 carrots
  • 2 leeks (use green part only for low-FODMAP protocols)
  • 1 zucchini
  • 1 14-ounce can tomato sauce
  • 1 cup turkey or chicken stock
  • 60 ml apple cider vinegar

DIRECTIONS

  1. Preheat Dutch oven on medium-high heat.

  2. Pat turkey leg dry, then oil the turkey leg with ghee.

  3. Add turkey leg to the Dutch oven and brown on all sides.

  4. Remove turkey leg and set aside.

  5. In the same pan, brown the carrots and leeks together, then add zucchini.

  6. Add turkey back in, then add tomato sauce, stock, and apple cider vinegar.

  7. Cover and place in the oven at 350 degrees Fahrenheit / 175 degrees Celsius for three hours.

  8. Remove Dutch oven from oven. Take the turkey leg out and set aside on a cutting board. Pour the vegetable sauce mixture into a blender. Blend cooked vegetable mixture in Vitamix or other food processor. Add more chicken stock to achieve the desired thickness. It should look like a thick soup. 

  9. Pull turkey meat off of the bone and serve over a bowl of the blended vegetable mixture.

TIPS
**This recipe is low-FODMAP as well as SIBO friendly (see the note above about using leeks), but you can also swap out the leeks with onions if you prefer them and a SIBO protocol isn’t necessary.
**If you don’t have a Dutch oven, any heavy-bottom, deep-sided pot will work. A pan will also suffice, as long as it’s high enough to accommodate the ingredients.

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Maple and Cinnamon Sweet Potato Casserole

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As their name suggests, these root vegetables have a natural sweetness to them, which is enhanced when they’re cooked and blended with coconut milk and maple syrup then topped with a cinnamon pecan crunch. Creamy and comforting, this sweet casserole will make you forget the sugar-laden side dish of the past.

This recipe yields 6 servings

INGREDIENTS


  • For Sweet Potato Base:
  • 3-4 sweet potatoes
  • ½ cup coconut milk
  • ¾ cup maple syrup
  • 3 tablespoons coconut oil
  • ¼ teaspoon salt
  • ½ teaspoon vanilla
  • 2 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 2 eggs

  • For Pecan Topping:
  • 2 cups pecans
  • ¼ cup maple flakes
  • 2 tablespoons coconut oil
  • ¼ cup maple syrup
  • 2 teaspoons cinnamon
  • ¼ teaspoon sea salt

  • For Sweet Potato Base:
  • 3-4 sweet potatoes
  • 120 ml coconut milk
  • 180 ml maple syrup
  • 3 tablespoons coconut oil
  • ¼ teaspoon salt
  • ½ teaspoon vanilla
  • 2 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 2 eggs

  • For Pecan Topping:
  • 2 cups pecans
  • 32 g maple flakes
  • 2 tablespoons coconut oil
  • 60 ml maple syrup
  • 2 teaspoons cinnamon
  • ¼ teaspoon sea salt

DIRECTIONS

  1. Remove the skins of the sweet potatoes and roughly chop. Add a small amount of water to the bottom of a pot and bring to a boil. Add the sweet potatoes to a steamer basket above the boiling water and allow them to soften until they can be easily pierced with a fork.  

  2. Pour soft sweet potatoes into a Vitamix or other high-powered food processor.

  3. Add the rest of the ingredients for the base and pulse until fully combined, about 30 seconds.

  4. Smooth into a glass baking dish and set aside.

  5. Mix all the pecan topping ingredients into a bowl until well incorporated.

  6. Layer pecan topping mixture over top of the sweet potatoes. 

  7. Cover with foil and bake at 375 degrees Fahrenheit / 190 degrees Celsius for 20 minutes.

  8. Serve while hot.

TIPS

**If you do not have a high-powered blender or a food processor, a hand mixer works just as well to mix the sweet potato mixture. 

**I prefer the pecans to stay whole, but you can rough chop if desired.

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Honey-Sweetened Jellied Cranberries

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Cranberry sauce is such an essential part of a holiday dinner, but the additives and sugar from the store-bought versions of days past have no part on our table. Instead, I make my own, using only fruit, seasonings, honey for refined-sugar-free sweetness, and a healthy gelatin alternative.

This recipe yields 14 servings

INGREDIENTS

  • 20 ounces frozen or fresh cranberries
  • ¼ cup water
  • 1 orange juiced and grated for zest
  • ¾ cup honey
  • 1-½ teaspoons Vital Proteins beef gelatin
  • ¼ teaspoon salt
  • 1 teaspoon vanilla
  • ¼ teaspoon coriander or cinnamon (optional)
  • 20 ounces frozen or fresh cranberries
  • 60 ml water
  • 1 orange juiced and grated for zest
  • 180 ml honey
  • 1-½ teaspoons Vital Proteins beef gelatin
  • ¼ teaspoon salt
  • 1 teaspoon vanilla
  • ¼ teaspoon coriander or cinnamon (optional)

DIRECTIONS

  1. Add berries, water, and orange zest to a pot. Cover and cook on medium until berries start to soften and release their water.

  2. Mash the mixture with a masher or fork.

  3. Add 1 tablespoon orange juice and ¾ cup / 180 ml of honey.

  4. Bring mixture to a boil over medium heat. 

  5. Add gelatin and stir into mixture. Continue cooking until it thickens.

  6. Once the mixture has thickened a fair amount, pour it into a blender. Add salt, vanilla, and coriander or cinnamon (if desired). Blend on high for about 30 seconds to pulverize the cranberry seeds. 

  7. Pour mixture back into pan and continue boiling, stirring frequently, especially as it gets closer to done. Keep an eye on it during this step because the sugar from the honey will start to foam and the liquid can boil over the sides very quickly. 

  8. Cook until you can run a spatula across the bottom of the pan and it takes a few seconds to go back into place.

  9. Remove from heat and pour into a heat-proof container. 

  10. Chill in the refrigerator until you are ready to serve. 

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Green Bean Casserole

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Forego the canned soup and store-bought fried onions and make a healthy take on green bean casserole, that most tried-and-true of decadent vegetable side dishes. By making your own soup mixture with coconut milk and gluten-free almond flour and topping with quickly fried shallots, you have an irresistibly creamy and crispy casserole without the harmful additives.

This recipe yields 4-6 servings

INGREDIENTS

  • 12 ounces green beans
  • 2 tablespoons ghee or bacon grease, divided
  • 8 ounces mushrooms
  • ¾ cup chicken stock
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ cup coconut milk
  • ¼ cup almond flour
  • 2 tablespoons arrowroot powder
  • 1 onion
  • 1 teaspoon garlic
  • 3-4 shallots
  • 12 ounces green beans
  • 2 tablespoons ghee or bacon grease, divided
  • 230 g mushrooms
  • 180 ml chicken stock
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 130 ml coconut milk
  • 32 g almond flour
  • 2 tablespoons arrowroot powder
  • 1 onion
  • 1 teaspoon garlic
  • 3-4 shallots

DIRECTIONS

  1. Bring a pot of water to a rolling boil. Place green beans into the hot water and cook for 4 minutes. 

  2. Immediately transfer green beans to a bowl of ice water to blanch so they stop cooking. Begin to prepare the condensed cream of mushroom soup mixture.

  3. Melt 1 tablespoon ghee or bacon grease in a Dutch oven. On medium-high heat, add mushrooms and cook until they have released their moisture and begin to wilt (approximately 5 minutes).

  4. Add chicken stock, onion powder, salt, pepper and garlic powder to mushrooms and turn heat down to a simmer. 

  5. In a separate bowl, whisk together coconut milk with almond flour and arrowroot powder until it is well incorporated.

  6. Pour milk and flour mixture over mushrooms and stir until it thickens (about 1 minute).

  7. Remove cream of mushroom soup mixture from the Dutch oven and set aside. 

  8. In the same pot, melt the remainder of the ghee or bacon grease.

  9. Add onions and let soften for approximately 5 minutes.

  10. Add garlic and cook for a few minutes to allow the garlic to release its aroma.

  11. Add green beans and cream of mushroom soup mixture to the Dutch oven and stir to incorporate.

  12. Transfer to the oven and bake for 30 minutes at 375 degrees Fahrenheit / 190 degrees Celsius. 

  13. While the green beans are baking, slice shallots into rings and fry them in cooking fat until they are brown and crispy. 

  14. Remove green beans from the oven and top with a layer of crispy shallots.

TIPS

**You can make the condensed mushroom mixture and store a day or two ahead of making and assembling the green bean casserole.

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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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Bolognese

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Bolognese is classic Italian comfort food, and while we’ve skipped the white wine and added more tomatoes, this hearty version doesn’t skimp on flavors. Cooking the meat slow and low is the secret to creating a thick consistency and rich flavor.

INGREDIENTS

  • 1-1 ½ pounds pork or veal
  • 1-1 ½ pounds beef
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 tablespoon duck or chicken fat
  • 2 bulbs fennel, finely chopped
  • 4 carrots, finely chopped
  • 4 celery sticks, finely chopped
  • 1 medium/large onion, finely chopped
  • 2 cloves garlic – minced or passed through garlic press
  • 1 28-ounce can crushed tomatoes
  • 450 - 680 g pork or veal
  • 450 - 680 g beef
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 tablespoon duck or chicken fat
  • 2 bulbs fennel, finely chopped
  • 4 carrots, finely chopped
  • 4 celery sticks, finely chopped
  • 1 medium/large onion, finely chopped
  • 2 cloves garlic – minced or passed through garlic press
  • 1 28-ounce can crushed tomatoes

DIRECTIONS

  1. In a Dutch oven, brown meat with salt and pepper in oil and fat over medium heat.

  2. Remove meat from the Dutch oven, but leave fat in.

  3. Brown fennel, carrots, celery, and onion over medium heat until translucent. 

  4. Add in garlic and cook for about 30 seconds. Add salt and pepper to taste.

  5. Add crushed tomatoes and meat to the mixture and season with salt and pepper.

  6. Bring to a boil, then simmer for 1-½ hours over low heat until soft and tender.

TIPS

**Fresh tomatoes are always best, but I had canned on hand and they work just fine.

**Can be stored in freezer for 3-6 months. I keep mine beyond a year, but I think the key is preparing it properly for freezer storage. Fill 32-oz wide mouth mason jar up to just below the shoulder of the jar, then pour enough olive oil to cover the bolognese. Ensure that it does not go above the shoulder, which is the curve in the mason jar. This will provide a better seal and help prevent freezer burn. As always, be sure to label with the item and date prepared.

**For low FODMAP, SIBO-friendly version, remove celery and replace garlic and onion with the green part of 1 leek and ½ teaspoon of asafoetida.

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Pumpkin Muffins

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It’s autumn, which means pumpkin-flavored everything. But instead of reaching for the artificial flavoring, opt for using the real thing. The plump orange winter squash is low in calories but nutrient dense, offering a healthy dose of beta carotene, fiber, potassium, and vitamin C. Plus, it’s delicious baked in these muffins, which boast plenty of warming spices to satisfy your every fall-induced flavor desire.

INGREDIENTS

  • ½ cup coconut sugar
  • 2-¼ cups almond flour
  • 2 tablespoons arrowroot powder
  • 2 tablespoons coconut flour
  • 3 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon cloves
  • ½ teaspoon ginger
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • 3 eggs
  • 1 can pumpkin
  • ½ cup maple syrup
  • 1 teaspoon vanilla
  • 64 g coconut sugar
  • 290 g almond flour
  • 2 tablespoons arrowroot powder
  • 2 tablespoons coconut flour
  • 3 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon cloves
  • ½ teaspoon ginger
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • 3 eggs
  • 1 can pumpkin
  • 120 ml maple syrup
  • 1 teaspoon vanilla

DIRECTIONS

  1. In a medium-sized bowl, mix all the dry ingredients. 

  2. In a separate bowl, whisk together eggs, pumpkin, maple syrup, and vanilla.

  3. Pour the wet mixture into the bowl with the dry ingredients and whisk together until all the ingredients are well incorporated. 

  4. Scoop evenly into a non-stick muffin pan. 

  5. Bake at 375 degrees Fahrenheit / 190 degrees Celsius for 20 minutes.

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Delicata Squash and Sausage Pizza with Fresh Arugula

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Everyone loves pizza. It feels indulgent even when it’s healthy. Such is the case with this easy-to-create gluten- and dairy-free version, which is packed full of flavor and nutrients thanks to the savory sauce, seasonal squash, and fresh arugula on top. Plus, there’s something so satisfying about making your own pizza at home.

INGREDIENTS


  • For Crust:
  • 2¼ cups almond flour
  • 2 tablespoons arrowroot powder
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon baking soda
  • ½ teaspoon rosemary
  • ½ teaspoon thyme
  • ½ teaspoon oregano
  • 3 eggs
  • ¼ cup olive oil

  • For Sauce:
  • 1 medium red bell pepper
  • 1 clove of garlic
  • ½ cup olive oil
  • ½ cup almonds
  • ¼ cup crushed canned or fresh tomatoes
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons parsley
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • Salt and pepper to taste

  • For Toppings:
  • 1 tablespoon olive oil
  • 1 medium delicata squash
  • ½ red onion
  • ½ red onion
  • Arugula

  • For Crust:
  • 290 g cups almond flour
  • 2 tablespoons arrowroot powder
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon baking soda
  • ½ teaspoon rosemary
  • ½ teaspoon thyme
  • ½ teaspoon oregano
  • 3 eggs
  • 60 ml olive oil

  • For Sauce:
  • 1 medium red bell pepper
  • 1 clove of garlic
  • 120 ml olive oil
  • 64 g almonds
  • 32 g crushed canned or fresh tomatoes
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons parsley
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • Salt and pepper to taste

  • For Toppings:
  • 1 tablespoon olive oil
  • 1 medium delicata squash
  • ½ red onion
  • ½ red onion
  • Arugula

INGREDIENTS

For Crust: 

2-¼ cups almond flour
2 tablespoons arrowroot powder
1 teaspoon salt
½ teaspoon pepper
½ teaspoon baking soda
½  teaspoon rosemary
½ teaspoon thyme
½  teaspoon oregano
3 eggs
¼ cup olive oil 

For Sauce:

1 medium red bell pepper
1 clove of garlic
½ cup olive oil
½ cup almonds
¼ cup crushed canned or fresh tomatoes 
2 tablespoons apple cider vinegar 
2 tablespoons parsley
1 teaspoon paprika
½ teaspoon cayenne pepper
Salt and pepper to taste

For Toppings:

1 tablespoon olive oil
1 medium delicata squash
½ red onion
Sausage 
Arugula 

DIRECTIONS

For Crust: 

  1. Add all dry ingredients into a mixing bowl.

  2. In a separate bowl, combine the eggs and olive oil and whisk until frothy.

  3. Slowly pour the wet mixture into the dry ingredients, folding it in with a spatula until it is completely incorporated. 

  4. Place the dough onto a piece of parchment paper, adding another piece of parchment paper on top. Using a rolling pin, roll the dough out until it is ¼-inch / .6-cm thick. 

  5. Place on a pizza stone or a tray and bake at 350 degrees Fahrenheit / 175 degrees Celsius for 10-15 minutes.

  6. Remove crust from the oven, add sauce and toppings of choice. 

For Sauce:

  1. Add all ingredients into a high-power food processor. 

  2. Blend and add additional olive oil as necessary until the sauce is smooth.

For Toppings: 

  1. Heat olive oil in a large skillet.

  2. Add delicata squash and cook until golden brown on both sides. Set aside.

  3. Add red onion to the pan and cook until caramelized. This step should only take a few minutes. Set aside.

  4. Add sausage and cook until thoroughly browned. Set aside.

For Pizza:

  1. Spread a thin layer of Romesco sauce on the baked pizza crust.

  2. Layer cooked squash, onion, and sausage mixture.

  3. Cook for 10-15 min in the oven at 350 degrees Fahrenheit / 175 degrees Celsius. 

  4. Serve right out of the oven topped with some fresh arugula.

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Romesco Sauce

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Romesco sauce is a versatile staple to keep on hand. The red bell pepper, garlic, almonds, and cayenne marry together to create a rich, layered flavor. It adds a brightness to vegetables and meats, and also makes for a hearty pizza sauce.

This recipe yields 8oz

INGREDIENTS

  • 1 medium red bell pepper
  • 1 clove of garlic
  • ½ cup Primal Kitchen Organic Extra Virgin Olive Oil
  • ½ cup almonds
  • ¼ cup crushed canned or fresh tomatoes
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons parsley
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • Salt and pepper to taste
  • 1 medium red bell pepper
  • 1 clove of garlic
  • 120 ml Primal Kitchen Organic Extra Virgin Olive Oil
  • 64 g almonds
  • 32 g crushed canned or fresh tomatoes
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons parsley
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • Salt and pepper to taste

Directions

  1. Add all ingredients into a high-power food processor. 

  2. Blend and add additional olive oil as necessary until the sauce is smooth.

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Zucchini Fritters

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These zucchini fritters are a versatile option to work into your weekly meal plan. Serve as a vegetarian entree, dinner side dish, or substitute the chili powder with cinnamon and enjoy them for breakfast. They also make the perfect grab and go snack.

This recipe yields 6 fritters

INGREDIENTS

  • 2 zucchinis, grated
  • 1/3 cup scallions
  • 1/4 cup parsley
  • 1 tablespoon fresh dill
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon sea salt plus 1 tablespoon for drying zucchini
  • 1/4 teaspoon chili powder
  • 1 egg
  • 1/4 cup amaranth
  • Juice of half a lime
  • 2 zucchinis, grated
  • 40 g scallions
  • 30 g parsley
  • 1 tablespoon fresh dill
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon sea salt plus 1 tablespoon for drying zucchini
  • 1/4 teaspoon chili powder
  • 1 egg
  • 30 g amaranth
  • Juice of half a lime

Directions

  1. Grate the zucchinis into a mesh colander and sprinkle with 1 tablespoon of sea salt. Set aside for ten minutes to allow the moisture to seep out of the zucchinis. 

  2. While the zucchini is resting, chop scallions, parsley, and dill. Mix them in a bowl. 

  3. After ten minutes, use a towel, cheese cloth or nut bag to squeeze all of the excess water out of the zucchinis. 

  4. Add the zucchini to the bowl.

  5. Next add in garlic powder, sea salt, chili powder, and lime. Mix with a spatula.

  6. Add egg and mix.

  7. Add amaranth flour and mix.

  8. Heat a large skillet over medium high heat with 1 tablespoon of ghee. 

  9. Using a spoon, drop 6 spoonfuls of the mixture into the pan and cook 3-5 minutes on each side, frying until golden brown. Serve with our favorite leek créma.

Tips

**It is very important to squeeze as much water as possible out of the zucchinis so that your mixture is not watery.

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Rosemary and Sage Crackers

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While it’s now a breeze to banish regular saltines and fill our pantries with store-bought crackers made from better-for-you ingredients, when possible, I prefer to make my own. Also, using the nutritious ancient grain amaranth is a good way to branch out from other gluten-free grains or the ubiquitous almond flour.

This recipe yields about 12 crackers

INGREDIENTS

  • 2 cups amaranth
  • 1 tablespoon fresh or dried rosemary
  • 1 tablespoon fresh or powdered sage
  • 1 clove of garlic or ½ teaspoon of garlic powder
  • 1½ teaspoons salt
  • 1 teaspoon baking powder
  • ½ cup water + extra tablespoon if needed
  • ⅓ cup olive oil
  • 260 g amaranth
  • 1 tablespoon fresh or dried rosemary
  • 1 tablespoon fresh or powdered sage
  • 1 clove of garlic or ½ teaspoon of garlic powder
  • 1½ teaspoons salt
  • 1 teaspoon baking powder
  • 120 ml water + extra tablespoon if needed
  • 80 ml olive oil

Directions

  1.  Place all ingredients in a food processor and mix until combined (about 30 seconds). The mix will be crumbly but should hold together. 

  2. Place on parchment paper and, using a rolling pin, roll dough out to a very thin layer (as thin as you can get it without breaking the dough).

  3. Use a cookie cutter to make fun shapes or a knife to cut into squares.

  4. Using a fork, prick holes in the tops of the crackers.

  5. Sprinkle with fresh fennel or rosemary. 

  6. Bake in the oven at 350 degrees Fahrenheit / 175 degrees Celsius for 15 minutes.

Tips

**The thinner you make the dough, the crispier your cracker will be.

**For a standalone cracker, double the herbs and add another half teaspoon of garlic and salt.

 
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Spiced Molasses Cookies

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The natural nutty quality of amaranth meets the rich flavor of molasses and an array of warming spices in these satisfyingly chewy cookies. As with all PrimaFoodie recipes, these are gluten-free and refined sugar-free.

This recipe yields 18 cookies

INGREDIENTS

  • 1 large egg at room temperature
  • ¾ cup ghee
  • ½ cup unsulphured or dark molasses
  • 2 teaspoons pure vanilla extract
  • 2¼ cups amaranth flour
  • ⅔ cup honey
  • ½ cup coconut sugar
  • 3 teaspoons ground cinnamon
  • 2 teaspoons ground ginger
  • 1½ teaspoons baking soda
  • 1 teaspoon ground cloves
  • ½ teaspoon salt
  • ¼ teaspoon nutmeg
  • 1 large egg at room temperature
  • 96 g ghee
  • 120 ml unsulphured or dark molasses
  • 2 teaspoons pure vanilla extract
  • 290 g amaranth flour
  • 160 ml honey
  • 64 g coconut sugar
  • 3 teaspoons ground cinnamon
  • 2 teaspoons ground ginger
  • 1½ teaspoons baking soda
  • 1 teaspoon ground cloves
  • ½ teaspoon salt
  • ¼ teaspoon nutmeg

Directions

  1. Mix together all wet ingredients with a beater.

  2. In a separate bowl stir together all dry ingredients.

  3. Slowly add dry ingredients to the wet mixture with a hand mixer. 

  4. Wrap dough in parchment and chill in the fridge for a minimum of 1 hour or overnight.

  5. Roll dough into small balls and place them on a baking tray with parchment paper.

  6. Bake in the oven at 350 degrees Fahrenheit / 175 degrees Celsius for 12 minutes.

Tips

** For a more traditional gingersnap cookie, cook 17-18 minutes.

 
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Basilberry Mocktail

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This recipe yields 3 drinks

INGREDIENTS

  • 1 cup water
  • 1 cup honey
  • 3-5 strawberries
  • 4 basil leaves
  • 1 oz lemon juice
  • 1 heaping green tea leaves or 1 green tea bag, steeped
  • Ice
  • 240 ml water
  • 240 ml honey
  • 3-5 strawberries
  • 4 basil leaves
  • 1 oz lemon juice
  • 1 heaping green tea leaves or 1 green tea bag, steeped
  • Ice

TIPS

**Do not over muddle the basil or it will become bitter.
**Lemon juice acts as a natural sour; for more tanginess, add more lemon juice.
**To make this mocktail a cocktail, you can use 2 ounces of bourbon to replace the green tea. 

Original recipe by Botanical Mixology.

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