Snacks

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Around a decade ago, chia seeds burst onto the food blog scene as a highly regarded “superfood.” Not only do they form a gel-like texture when soaked, but they also boast a high fiber and omega-3 content. While plant-based omega-3s may not be as beneficial to the body as those derived from fish or supplements, they still provide a fantastic way to create a delicious dessert that aligns with Paleo and Primal dietary guidelines. Chia seed puddings, with their versatile and mild flavor, are a delightful treat to experiment with, especially if you’re avoiding traditional pudding ingredients.

Let’s explore how to make chia pudding, starting with the basic recipe. It’s a simple mixture of chia seeds, liquid, flavorings, and a bit of time. The best part? There’s no need to cook the chia seeds, making it a perfect opportunity to involve kids in the kitchen. Just mix the ingredients together and wait for the magic to happen.

Now, we’ll present you with two delectable variations of chia seed pudding that are sure to become staples in your snack and dessert rotation. Let’s get started!

Almond Butter and Raspberry Chia Seed Pudding Recipe

Serves: 1 Preparation time: 5 minutes, plus two hours of refrigeration

Ingredients:

  • 3/4 cup milk of your choice
  • 1/4 cup fresh raspberries
  • 1 tbsp. + 1-1.5 tbsp. chia seeds
  • 1/2 tbsp. flaxseeds
  • 1/2 tsp. vanilla extract
  • Pinch of salt
  • Monkfruit or stevia, to taste
  • 1 tbsp. almond butter
  • Additional raspberries, for topping

Directions:

  1. In a high-speed blender, combine the milk, raspberries, 1 tablespoon of chia seeds (or more for a thicker pudding), flaxseeds, vanilla extract, and salt.
  2. Stir in the remaining chia seeds. Pour the mixture into a mason jar and refrigerate for 2 hours.
  3. Remove the jar from the fridge, add sweetener to taste, and top with almond butter and additional raspberries. Enjoy immediately.

Hazelnut Mocha Chia Seed Pudding Recipe

Serves: 1 Preparation time: 5 minutes, plus two hours of refrigeration

Ingredients:

  • 1/2 cup milk of your choice
  • 1/4 cup brewed coffee
  • 1.5 tbsp. hazelnuts
  • 1 tbsp. cacao powder
  • 1 tbsp. + 1 tbsp. chia seeds
  • 1/2 tsp. vanilla extract
  • Monkfruit or stevia, to taste
  • Hazelnuts and cacao nibs/100% chocolate pieces, for topping

Directions:

  1. In a high-speed blender, blend together the milk, coffee, hazelnuts, cacao powder, 1 tablespoon of chia seeds, and vanilla extract. Add sweetener to taste and stir in the remaining chia seeds.
  2. Transfer the mixture to a mason jar or a similar container and refrigerate for two hours.
  3. Top with hazelnuts and cacao nibs/100% chocolate pieces, and enjoy! This pudding can also be prepared in advance and refrigerated.

Chia Pudding FAQs:

  1. What are chia seeds? Chia seeds are the seeds of the Salvia hispanica plant, which belongs to the sage family. When soaked in water, they form a slippery, gel-like substance known as mucilage. Chia seeds have gained popularity due to their potential health benefits and neutral flavor, making them a common ingredient in various recipes, particularly as a base for puddings.
  2. Are chia seeds Paleo and Primal? Chia seeds are a grain-free and versatile ingredient in recipes, making them suitable for Paleo and Primal diets. They can be found in Paleo recipes such as puddings, smoothies, salads, and even as an egg substitute for those who follow Paleo or Primal but cannot tolerate eggs.
  3. How long should chia seeds be soaked? Gel formation begins immediately when chia seeds are soaked, but it’s recommended to soak them for at least 20 minutes to maximize mucilage production. Soaked chia seeds can be stored in the refrigerator for up to five days. If the soaked chia becomes too thick or dry, simply add more liquid and mix until it regains a creamy consistency.
  4. What is the ideal chia pudding ratio? For a pudding-like consistency, start with a ratio of 6 parts liquid to 1 part chia seeds. Depending on your desired thickness, you can adjust the amount of liquid used. Keep in mind that watery fruits will contribute a small amount of liquid to the overall mixture.
  5. Is it necessary to blend chia seeds? Blending chia seeds is not mandatory. Soaking them in liquid is sufficient to extract the gel. However, some people prefer to blend chia pudding recipes to achieve a smoother texture.
  6. Can chia seeds be cooked? Yes, chia seeds can be heated and incorporated into various cooking applications. They can be added to baked goods, homemade protein bars, and more. People who cannot tolerate eggs often use chia seeds as an egg substitute.

Enjoy your chia seed pudding creations and have fun experimenting with different flavors and toppings!

Dinner

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Delicious Keto Sandwich Roll-ups with Dipping Sauces

If you’re on the hunt for a satisfying keto-friendly sandwich option without the need for bread, look no further! These low-carb, grain-free meat and cheese roll-ups are here to save the day. Who needs bread or tortillas when you can indulge in all this scrumptiousness? After all, the true essence of a sandwich lies in its fillings, not the bread.

But wait, these keto roll-ups are not your average lettuce wraps. No, they take it up a notch with a crispy cheese exterior and savory fillings, perfectly complemented by your favorite dipping sauces. Enjoy them warm for a quick work-from-home lunch or an after-school snack. When chilled, they make excellent additions to lunchboxes or hiking trips. A sandwich roll-up offers a delightful change from trail mix during those long hikes. Simply pack them in an insulated lunch bag with a lightweight ice pack, and you’re good to go.

While this recipe suggests using an oven, a toaster oven works just as well. Use the ideas below as inspiration and let your creativity run wild with various meat, cheese, and sauce combinations.

Italian Cheese Roll-ups

Ingredients:

  • 3 slices mozzarella cheese
  • 6 slices pepperoni or salami
  • 3 fresh basil leaves
  • Italian seasoning
  • Primal Kitchen Tomato Basil Marinara Sauce for dipping

Directions:

  1. Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius) and line a sheet pan with parchment paper.
  2. Arrange the slices of cheese on the pan. Layer the pepperoni or salami along the center of each cheese slice, place a leaf or two of basil on top, and sprinkle with Italian seasoning. Place the sheet pan in the oven for 5 to 7 minutes, or until the cheese starts to crisp around the edges.
  3. Remove from the oven and quickly and carefully roll each cheese slice diagonally to form a cylinder shape. Use a spatula to avoid burning your fingers.
  4. Allow the cheese to cool slightly, then slice each roll-up in half and sprinkle with more Italian seasoning. Serve with your favorite Primal Kitchen marinara sauce for dipping!

Buffalo Chicken Cheese Roll-ups

Ingredients:

  • 3 slices cheddar cheese
  • 2 oz. cooked shredded chicken breast
  • 1 stalk celery, finely chopped
  • 1½ tablespoons Primal Kitchen Ranch Dressing
  • Primal Kitchen Jalapeño Buffalo or Buffalo Sauce (to taste), plus extra for dipping
  • Sliced green onion for garnish

Directions:

  1. Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius) and line a sheet pan with parchment paper.
  2. Arrange the slices of cheddar cheese on the pan. In a small bowl, mix together the shredded chicken breast, celery, Ranch Dressing, and Buffalo Sauce (to taste). Place a dollop of the chicken mixture in the center of each cheese slice.
  3. Place the sheet pan in the oven for 5 to 7 minutes, or until the cheese starts to crisp on the outer edges.
  4. Remove from the oven and quickly and carefully roll each cheese slice diagonally to form a cylinder shape. Use a spatula to prevent any accidental burns.
  5. Once the cheese rolls have slightly cooled, slice them in half and garnish with sliced green onion. Serve with Buffalo Sauce or Ranch Dressing for dipping!

Tips:

  • Keep a close eye on the cheese slices while they cook in the oven to prevent burning or becoming too gooey to shape properly.
  • Feel free to experiment with different combinations of cheese, fillings, and dipping sauces according to your preferences.

Nutrition Information:

Italian Cheese Roll-ups:

  • Calories: 346
  • Total Carbs: 4 grams
  • Net Carbs: 3 grams
  • Fat: 24 grams
  • Protein: 27 grams

Buffalo Chicken Cheese Roll-ups:

  • Calories: 520
  • Total Carbs: 5 grams
  • Net Carbs: 5 grams
  • Fat: 41 grams
  • Protein: 34 grams

Lunch

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Delectable Primal Philly Cheesesteak Recipe

The Philly cheesesteak is a legendary sandwich, known for its savory, smoky flavors and oozing creamy cheese. Traditionally made with beefsteak, a hoagie roll, and generous amounts of melted cheese, we’ve put a Primal spin on this iconic Pennsylvania favorite. While it may not be entirely authentic, it is undoubtedly delicious.

Thinly sliced steak, topped with caramelized onions, sautéed mushrooms, and peppers, is a winning combination. Sear the steak for a brief minute, sauté the mushrooms and peppers until tender, and cook the onions until they turn brown and sweet.

This recipe is all about generous portions—pile the ingredients high on a plate and relish in the flavors of a Philly cheesesteak.

What Cheese Goes on a Philly Cheesesteak?

While different chefs may add their own twist, the classic cheesesteak usually features American, provolone, or even Cheez Whiz. In our version, we’ve created a cheese sauce using sharp cheddar cheese, Primal Kitchen Dijon Mustard, and heavy cream. If you prefer, you can simply melt a slice of high-quality cheddar or aged provolone on top or omit the cheese sauce if you don’t tolerate dairy.

Philly Cheesesteak Recipe:

Servings: 8 Preparation Time: 1 hour

Ingredients:

Meat:

  • 3 tbsp Primal Kitchen Avocado Oil
  • 1 tbsp butter
  • 1 onion, sliced
  • 2 lbs (900g) boneless ribeye steaks (see Notes)
  • 8 oz sliced mushrooms
  • 3 bell peppers (any color), sliced
  • Salt and pepper
  • Butter lettuce leaves (optional)

Primal Cheese Sauce:

  • ½ cup heavy cream or coconut milk
  • 5 oz shredded sharp cheddar cheese
  • ½ tbsp Primal Kitchen Dijon Mustard (or Spicy Mustard)
  • Pinch of turmeric powder

Instructions:

  1. Before cooking, place the steaks in the freezer for approximately 30 minutes. This will firm them up, making them easier to slice.
  2. Heat the butter in a skillet over medium heat. Once hot, add the onions and peppers. Sauté for about 10 minutes until they become very soft and the onions start to caramelize. Remove the vegetables from the pan.
  3. Take the steaks out of the freezer and thinly slice them against the grain. Season the slices with salt and pepper. Add 2 tablespoons of oil to the pan on the stovetop over medium-high heat. Once hot, add the steak to the pan and brown it for about 30 to 45 seconds on each side, giving it a quick stir. The steak should cook quickly to avoid becoming tough. It’s okay if the steak is still pink in the middle. Remove the steak slices from the pan and set them aside.
  4. Add the remaining oil to the pan and add the mushrooms. Sauté until the mushrooms become soft, then set them aside. If there is any liquid left in the pan, heat it over medium heat to reduce. Toss the steak slices back into the pan to warm them up, and season with salt and pepper to taste.
  5. Arrange the steak and veggies on a plate or on butter lettuce leaves.

Cheese Sauce Recipe:

  1. To make the cheese sauce, pour the cream or milk into a small saucepan over medium heat. Stir frequently to warm it up and prevent it from burning. Let it bubble and cook for a minute, then add the mustard and pinch of turmeric. Keep stirring until the sauce thickens.
  2. Once the sauce bubbles and thickens, remove it from the heat and quickly add the shredded cheese gradually while stirring continuously. Stir until the cheese melts completely. Drizzle the sauce over the steak and enjoy!

Notes:

  • If you desire more cheese sauce, double the sauce recipe. A little goes a long way, but who can resist more cheese?
  • If you don’t have ribeye steaks, you can use cuts like top round or sirloin. Keep in mind that leaner cuts may require additional fat in the pan to keep the meat moist.

Nutrition Info (per serving, including meat and cheese sauce):

Calories: 532 Fat: 45 g Saturated Fat: 21 g Carbs: 6 g Net Carbs: 5 g Protein: 24 g

Salads

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Balsamic Cherry Tomato Salad

Cherry tomatoes bring a burst of vibrant color to any culinary creation. Whether you’re garnishing a grilled chicken salad or incorporating them into a flavorful chicken skillet recipe, these little gems are guaranteed to elevate your dishes. However, what do you do when the week comes to an end, and you find yourself with a surplus of cherry tomatoes from the store or local farmer’s market? That’s where this recipe comes to the rescue.

What sets cherry tomatoes apart from grape tomatoes?

In truth, there isn’t a significant difference. The main contrast lies in size, with grape tomatoes being smaller and oblong, resembling a grape. Additionally, cherry tomatoes tend to be sweeter than their grape counterparts. However, from a nutritional standpoint, they are quite similar.

How to prepare a delightful cherry tomato salad:

Begin by slicing your cherry tomatoes and mozzarella in half. Place them in a spacious bowl along with the sliced onion.

Next, in a small bowl, combine the Primal Kitchen Balsamic dressing, basil, Dijon mustard, garlic, salt, and pepper.

Pour the balsamic mixture over the tomatoes, mozzarella, and onions, gently folding it in until well combined. Allow the ingredients to marinate for 15-30 minutes before serving.

Tips:

  • This salad can be made in advance. Prepare it and refrigerate, allowing it to marinate for up to a day or until ready to serve. Keep in mind that the oil in the dressing may solidify when chilled, but simply let the salad stand at room temperature for a few minutes, and it will return to its liquid state.

Soups

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Chicken Noodle Soup

Chicken noodle soup is a beloved comfort food enjoyed by both adults and kids. However, when time and energy are scarce, this recipe comes to the rescue. In just about an hour, you can savor a bowl of flavorful broth, tender chicken, and yes, noodles.

This version of chicken noodle soup features shirataki noodles, a low-carb alternative that adds a delightful twist to stir-fries and soup bowls. These almost tasteless noodles absorb the flavors of the broth, which is crafted using dark meat for an exceptionally rich taste. Combined with the shredded thigh meat, the noodles create a satisfying and filling chicken noodle soup. With its low-carb profile, rich flavor, and quick preparation, this recipe is sure to please everyone.

Preparation time: 1 hour Servings: 4 to 6

Ingredients:

  • 2 1/2 pounds bone-in chicken thighs (approximately 6 thighs/1.1 kg)
  • 2 tablespoons unsalted butter or avocado oil (30 ml)
  • 2 carrots, peeled and sliced into 1/2-inch rounds
  • 2 celery stalks, cut into 1/2-inch half-moons
  • 1 onion, chopped (finely diced or larger chunks, as preferred)
  • 4 garlic cloves, peeled and smashed
  • 2 teaspoons salt (10 ml)
  • 1 teaspoon whole black peppercorns (5 ml)
  • 1 bay leaf
  • 6 cups chicken stock or water (1.6 L)
  • 1 package/7 ounces/200 g shirataki angel hair noodles

Instructions:

  1. Using the sauté function on an electric pressure cooker, heat the butter or oil. Add the carrots, celery, onion, and garlic. Sauté for about 5 minutes until lightly browned.
  2. Add the chicken to the pot. Season everything with salt, and add the peppercorns and bay leaf. Pour in the chicken stock or water.
  3. Lock the lid in place, seal the vent, and cook for 15 minutes on high pressure. Release the pressure manually.
  4. Use tongs to transfer the chicken to a plate. Once the meat has cooled down, shred it off the bones, and return the meat to the pot.
  5. Switch the pressure cooker to “sauté” mode to bring the broth to a simmer.
  6. Open the package of shirataki noodles and drain them in a colander. Rinse the noodles thoroughly under cold water.
  7. Add the rinsed shirataki noodles to the soup. Simmer for 2 to 3 minutes before serving.

Nutritional Info (per serving):

  • Calories: 238
  • Carbs: 6 grams
  • Fat: 13 grams
  • Protein: 24 grams

Dessert

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Perfecting Gluten-Free Chocolate Cake with a Secret Ingredient

After countless experiments with gluten-free chocolate cake recipes, most of them turning out just okay, I’ve finally hit the jackpot. I’ve tinkered with various combinations, adjusting ingredients and proportions to find the ultimate gluten-free chocolate cake that will satisfy both me and you.

And guess what? There’s a secret ingredient that transformed a somewhat dry-looking dough into a heavenly batter, destined to bake into a soft, springy cake reminiscent of the chocolatey delights from my gluten-filled childhood. This ingredient not only adds stability, moisture, and tenderness but also enhances the rich chocolate flavor with its subtle tanginess.

Are you ready for the big reveal? Brace yourself—it’s mayo!

Yes, mayo may not be the most glamorous dessert ingredient you can think of, but trust me on this one. When working with an almond flour cake recipe, mayo brings something special to the table. Don’t let doubts hold you back from trying this chocolate cake. I assure you, you won’t taste it like you would in a turkey sandwich. Instead, it helps the flavors harmonize, and the finished product develops a decadently fudgy texture when refrigerated.

Still uncertain? Don’t worry—it’s just 1/4 cup of mayo. No need to be scared.

Let’s dive into the recipe.

Soft, Springy Gluten-Free Chocolate Cake Recipe (with Dairy-Free Option)

Ingredients:

  • 5.5 oz. chopped 70% cacao or higher dark chocolate (use dairy-free chocolate for a dairy-free option)
  • 1/3 cup honey (the pourable kind)
  • 1/4 cup coconut oil (refined or unrefined)
  • 1/2 tsp. almond extract
  • 1/2 tsp. vanilla extract
  • 1/4 cup mayo made with avocado oil
  • 4 eggs, room temperature and separated
  • 3/4 cup almond flour
  • 1/4 cup cocoa powder (plus extra for dusting the pan)
  • 1/2 tsp. salt
  • 1/4 tsp. baking powder
  • Avocado oil spray
  • Additional dark chocolate and berries for garnish

Directions:

  1. Preheat your oven to 350 degrees Fahrenheit. Melt the chocolate using a double boiler method: Fill a pot with a few inches of water and heat it over medium heat. Place the chocolate in a heat-safe bowl larger than the pot’s diameter. Once the water is hot, position the bowl over the pot. Mix the chocolate with a spoon or spatula to encourage melting. If the bowl gets too hot, you can turn off the heat and let the residual heat melt the chocolate. Stir until smooth and melted. Alternatively, you can melt the chocolate in the microwave in 20-second increments, taking care not to burn it.
  2. Stir in the honey, coconut oil, almond extract, and vanilla extract until the coconut oil is melted and everything is well combined.
  3. Set the chocolate mixture aside to cool. In another bowl (or in the same bowl if the chocolate has cooled), mix together the egg yolks and mayonnaise.
  4. Add the almond flour, cocoa powder, salt, and baking powder to the mayo mixture. Mix together the chocolate mixture and mayo mixture in the same bowl until thoroughly combined.
  5. Place the egg whites in a large clean metal or glass bowl. Use a whisk or hand mixer to whip the eggs until stiff peaks form.
  6. Gently fold small amounts of the beaten egg whites into the batter using a silicone spatula. Fold in a sweeping motion to prevent deflating the egg whites too much. Continue folding until there are no streaks of egg whites remaining in the batter.
  7. Spray a 7″ springform pan with avocado oil and dust it with cocoa powder, ensuring a thin layer covers the interior. Pour the batter into the pan, placing it on top of a sheet pan to catch any batter that might seep out.
  8. Bake the cake for approximately 30 minutes. After 30 minutes, reduce the heat to 325 degrees and bake for an additional 7-10 minutes. The top of the cake should crack slightly and feel springy to the touch.
  9. Allow the cake to cool, remove it from the pan, and top it with melted chocolate, berries, or any desired toppings.

Tips:

  • The sweetness of this cake can be adjusted by using more honey for a sweeter taste or by choosing a chocolate with a lower cacao percentage. For a less sweet, more intense chocolate flavor, opt for darker chocolate (although 70% is recommended).
  • The recipe provides instructions for baking in a 7″ springform pan, but you can also use an 8″ pan or a loaf pan. A loaf will require 40-50 minutes of baking time, while a larger pan will need less than a 7″ pan.
  • Once the cake has cooled, store it in the fridge for a divine fudgy texture.
  • Leftovers can be frozen by tightly wrapping the cake to prevent freezer burn and drying out.

Breakfast

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Gluten-Free and Low-Carb Pumpkin Bread

As the arrival of October brings pumpkin fever, many individuals following a low-carb diet may assume that most pumpkin treats are off-limits. However, that’s not the case! You can indulge in a variety of traditional pumpkin recipes, including pumpkin pie and this delectable pumpkin bread, all while sticking to your low-carb commitment. This recipe utilizes almond flour, eggs, and all the classic spices to create a moist and flavorful loaf. By using pumpkin puree instead of pumpkin pie filling, you can sweeten it to your liking without worrying about added sugar. In fact, this recipe uses a popular low-carb sweetener, Swerve, to add sweetness without the sugar content.

Servings: 10 Preparation Time: 60 minutes

Ingredients:

  • 1 ½ cups blanched almond flour
  • ½ teaspoon fine sea salt
  • ¾ teaspoon aluminum-free baking soda
  • 2 ½ teaspoons ground cinnamon
  • ½ teaspoon ground cloves
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground ginger
  • 4 large eggs
  • ¾ cup organic pumpkin puree (not pumpkin pie filling)
  • ¼ cup Swerve
  • 1 teaspoon vanilla extract
  • *Optional mix-ins: ½ cup of chopped pecans or walnuts

Instructions:

  1. Preheat the oven to 350ºF and position the rack in the center.
  2. Grease an 8×4-inch loaf pan with butter or coconut oil and line it with parchment paper, allowing the paper to extend beyond the sides like handles. Lightly grease the parchment paper.
  3. Sift the almond flour to break up any lumps.
  4. In a large bowl, stir together the almond flour, salt, baking soda, and spices. In a separate bowl, whisk together the eggs, pumpkin puree, Swerve, and vanilla extract. Create a well in the center of the dry ingredients and pour in the wet mixture. Gently stir until the batter is just combined. If desired, fold in any mix-ins such as chopped pecans or walnuts.
  5. Scrape the batter into the prepared loaf pan and smooth the top. Bake for 43–46 minutes or until a toothpick inserted in the center comes out clean. Remove from the oven and let it cool for approximately 30 minutes. Lift the bread out of the pan using the parchment paper handles, peel off the paper, and slice.
  6. Store any leftovers in an airtight container in the refrigerator for up to 5 days. If you wish to freeze the bread, wrap it tightly (aluminum foil works well) and store it in the freezer for up to 3 months.

Nutritional Information (per serving):

  • Calories: 137
  • Fat: 10.7 grams
  • Protein: 6.2 grams
  • Net Carbs: 2.2 grams (plus sugar alcohol from Swerve)

Appetizers

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Best Humus

Ingredients You Need

  • Chickpeas – we use canned, cooked chickpeas
  • Baking soda 
  • Tahini
  • Lemon juice
  • Olive oil
  • Salt
  • Cumin

How to Prepare Delicious Hummus:

  1. Start by placing chickpeas and baking soda in a pot. Add enough water to cover the chickpeas by about 2 inches. Bring the pot to a boil and then reduce the heat to a simmer. Allow the chickpeas to cook for approximately 15-20 minutes.
  2. Once cooked, drain the chickpeas using a colander. Return them to the pot and fill it with cold water. Use your hands to swish the chickpeas in the water, removing their skins. You can also use a small sieve or your hands to skim off the skins from the water’s surface. Repeat this process a few times until you’ve removed as many skins as possible. Drain the chickpeas, discarding any remaining skins. Remember, you don’t have to remove every single skin—it would be too time-consuming. Just remove as many as you can.
  3. In a food processor or high-speed blender, combine the peeled chickpeas, tahini, lemon juice, olive oil, kosher salt, and cumin. Blend the ingredients while gradually adding water. Start with around ⅓ cup of water and adjust according to your preferred consistency.
  4. Transfer the prepared hummus to a serving bowl. It pairs wonderfully with pita chips or a selection of fresh veggies. To store any leftovers, place the hummus in an airtight container and refrigerate for up to one week.

What Goes Well with Hummus:

Hummus is perfectly complemented by various accompaniments. While pita chips are a classic choice, consider these alternatives:

  1. Homemade baked pita chips: These chips, made in your own kitchen, are a fantastic choice and can be easily prepared to have on hand whenever you’re craving hummus.
  2. Assorted vegetables: Explore a wide range of veggies for dipping. Cucumbers, carrots, bell peppers, cauliflower, and broccoli are all excellent options that pair beautifully with hummus. Feel free to experiment with different vegetables based on your preferences.

Enjoy your delicious homemade hummus with your preferred dippers and savor the delightful flavors!

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