HBK Smoothie



Measuring spoons


Glass or cup


1-2 scoops Primal Kitchen Collagen Protein Powder, chocolate or vanilla or both

1-2 tsp or 1 tbls raw cacao powder

1 tsp maca powder

¼ tsp cinnamon (optional)

1 tbls MCT oil or olive oil or both

1 tbls almond butter or peanut butter

¼ c blueberries or mixed berries

1 banana

8-10 oz Milk (almond, cashew, coconut, or cow’s), water, or cold brew coffee


  1. Place powders, oil, butters, and fruit in the blender.

  2. Add liquid ingredients to blender.

  3. Blend on smoothie setting or medium setting.

  4. Pour into a glass and enjoy!

HBK Bison Meatloaf


Meatloaf is one of my favorite “regulars” to have on the menu in our house because there are endless variations with meatloaf. There are so many delicious and nutritious ingredients you can add to meatloaf to have variety with your meals.

Prep Time: 10 minutes

Cook Time: 35-45 minutes


1 lbs ground grass-fed beef or bison

1 whole egg

1 tsp salt

1 tsp black pepper

4 medium mushrooms chopped

½ c raw milk blue cheese or chopped/shredded cheddar cheese

1/4 c chopped onions

Organic ketchup, hot sauce or BBQ sauce (optional)


1. Preheat oven to 400 degrees.

2. Mix all ingredients in a medium mixing bowl with your hands or in a stand up mixer using the flat paddle until combined.

3. Place meat mixture in a glass loaf pan.

4. Bake in the oven for 35-45 minutes until meat is cooked to your preference.

5. Let cool about 5 minutes before enjoying.

6. Top with organic ketchup, BBQ sauce, or hot sauce.


HBK Ranch Dressing

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Prep Time: 10 minutes


1 c half-n-half or full fat coconut milk

1 c primal friendly mayo

1 c sour cream

2 tsp dill weed

1/2 tsp pink Himalayan salt

1/2 tsp garlic powder

1 tbls nutritional yeast (optional if you're using full fat coconut milk)

1.  Whisk half-n-half (or coconut milk), mayo, and sour cream in a medium mixing bowl with a pour spout.

2.  Add dill weed, pink Hymalayan salt, garlic powder, and nutritional yeast (if you're using full fat coconut milk) to the cream mixture.  Whisk until combined.

3.  Store in a mason jar in the fridge.


HBK Primal Waffles

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I savored the Saturday mornings when my dad would make waffles for breakfast.  We didn't have them too often so when we did it was a real treat.  Every Christmas when we visited my Papa Bob he would make us waffles with a waffle iron that was a wedding gift for him and my Grandma Jean.  This waffle iron is over 60 years old and it still works today!  When Scot and I make waffles (which is only about three or four times a year) we use Papa Bob and Grandma Jean's waffle iron (as long as the red light comes on).  It's nostalgic and it makes the best waffles!  Enjoy!

Prep Time: 15 Minutes

Cook Time: 4-5 minutes

Servings: 2-4 (depending on the size of your waffle iron)


1 c HBK flour blend

1 tsp baking soda

½ tsp salt

1 tbls olive oil

¾ c half-n-half

1 egg yolk

1 egg white (whipped)

1 tbls maple syrup + more for topping

½ tsp vanilla extract

2-3 tbls ghee

Salted or unsalted real butter for topping

1. Preheat your waffle iron.

2. Whisk flour, baking soda, and salt until combined in a medium mixing bowl.

3. Separate the egg yolk and egg white. Set the egg white aside.

4. Add olive oil, egg yolk, maple syrup, and vanilla extract to the dry ingredients.  Blend until combined and smooth.

5. Whisk egg white in a small bowl until thick peaks form.  Gently fold whisked egg white into the batter with a spoon or spatula until combined.

6. Grease your waffle iron (if it's not a non-stick, which I recommend not using a non-stick) with the ghee.

7. Pour a thin layer waffle batter in the waffle iron.  Close the iron and allow to cook for about 4-5 minutes.

8. When the waffle is cooked through, gently remove the waffle from the iron and place on a plate.  Top with your choice of toppings.

9. Enjoy!

HBK Primal Flour Blend


When I started being more mindful of the food I put into my body I couldn't find a primal friendly all-purpose flour blend so I decided to make my own.  This is the flour blend I use for most of my baking needs and when a recipe calls for all-purpose flour.  I make it in small batches like this one as I don't use it too often.  Enjoy!


½ c almond flour

1 c coconut flour

1 c tapioca starch

½ c potato starch

1. Whisk all ingredients together in a medium mixing bowl until combined.

2. Store flour in an air tight container in the fridge.

HBK Lip Balm and Lotion

This is a very simple and easy recipe for incredibly moisturizing lip balm and lotion.  You will need a double boiler to melt the ingredients.  You could use a sauce pan, however, your ingredients will melt much better and cleaner using a double boiler.


1/4 c beeswax

1/8 c shea butter

1/8 c coconut oil

1/8 c almond oil

20-25 drops of essential oil (I prefer peppermint)

1. Gently melt the beeswax, shea butter, coconut oil, and almond oil in a double boiler.

2. Remove the double boiler when the ingredients are melted and add the essential oil.  Stir gently and quickly transfer to an 8 oz mason jar.

3. Place in the fridge for at least one hour until the balm solidifies.


HBK Crustless Pumpkin Pie

Pumpkin Pie.jpg

Prep Time: 10 minutes

Cook Time: 50 minutes

Servings: 8


1 15 oz can pure pumpkin

1 1/2 c half-n-half

2 large eggs

3/4 c coconut sugar

2 tsp pumpkin spice blend

1/4 tsp pink Himalayan salt

1. Preheat the oven to 375 degrees.

2. Mix all ingredients in a stand up or hand mixer on medium speed for about 2 minutes until combined.  Make sure there are no pumpkin spice chunks.

3. Pour pie mixture into a 9 inch pie plate. 

4. Bake in the oven for 50 minutes or until the pie is set (i.e. it doesn't jiggle).

7. Enjoy by itself or with high quality whipped cream!

Bacon Kale Butternut Squash Soup

Bacon Kale Butternut Squash Soup.jpg

Prep Time: 15 minutes

Cook Time: 45 minutes

Servings: 6


6 slices of uncured bacon

4 c of organic kale, chopped

1 tbls bacon fat or lard

1 c organic white onion, chopped

1 c organic carrots, chopped

1 c organic celery, chopped

8 c cubed organic butternut squash

4 c broth of your choice (vegetable, chicken, beef, or bone broth)

½ tsp pink Himalayan sea salt

½ tsp organic ground back pepper

1. Heat a skillet on medium. Cook the bacon in the skillet until it’s done to your liking. Set aside bacon when done and chop.

2. Cook the kale in the bacon fat for about 5 minutes until it’s a bright green color and set aside.

3. Heat 1 tbls bacon fat or lard in a stock pot on medium heat for 3-4 minutes. Add the onions, carrots, and celery. Cook until the onions are translucent, about 5 minutes.

4. Add the butternut squash, broth, sea salt, and pepper. Cook on high heat until it comes to a boil. Lower heat to medium and let simmer for about 15 minutes or until butternut squash is soft.

5. Transfer about 1/3 of the soup into a blender and puree on high for 30 seconds. Transfer to a large glass bowl. Repeat 2 more times until all the soup is pureed.

6. Transfer the purred soup, bacon, and kale into the stock pot. Stir the soup and simmer on medium heat for about 10 minutes.

7. Enjoy!


Spaghetti with Zoodles and HBK Spaghetti Sauce


Prep Time: 10 minutes

Cook Time: 20 minutes


5 zucchinis or yellow squash (or a combination of both)

1 tbls cooking fat of choice

1 can (15 oz) organic tomato sauce

1 can (14.5oz) organic diced tomatoes

1 can (6 oz) organic tomato paste

1 tbls olive oil

1 tbls Italian seasoning

1/2 tsp garlic powder or 2 garlic cloves, pressed

2 cups fresh or frozen broccoli

4 cooked grass-fed beef sausage links, cut into small pieces

HBK Method:

1. Use your spiralizer to spiralize the zucchini/squash using the blade of your choice depending on how thick you like your zoodles. Set zoodles aside.

2. Combine tomato sauce, diced tomatoes, tomato paste, olive oil, Italian seasoning, garlic powder or pressed garlic cloves, broccoli, and sausage links in a medium saucepan.

3. Stir and heat on medium for about 15-20 minutes or until broccoli and sausage are heated through. Stir every few minutes to make sure the sauce it not sticking to the bottom of the sauce pan.

4. While the spaghetti sauce is heating up, melt 1 tbls cooking fat in large skillet for 3-4 minutes. Add the zucchini noodles to the skillet and cook covered for about 7-10 minutes until the consistency is to your liking, stirring occasionally.

5. Strain the zoodles in a colander just as you would regular pasta as there will be water from the zucchini.

6. Place cooked zoodles on a plate and top with sauce.

7. Enjoy!!



Homemade Bone Broth

Bone Broth.jpg

Bone broth made with bones from grass-fed cows is one of the most nutrient dense foods you can consume.  It's a great source of collagen which is great for your skin and joints.  We make and drink this regularly in our house and it's super easy to do with a slow cooker or pressure cooker with a slow cooker setting.  It's also a great stock for broth based soups and any recipes that require stock.  We use these silicon ice cube trays to store the broth in the freezer for easy access.

Prep time: 10 minutes

Cook time: 48 hours


3-4lbs of grass-fed beef bones (preferably knuckle bones, they have the most collagen)

10 cups filtered water

1 tbls apple cider vinegar

4 stocks of celery chopped (optional)

1/2 bag baby carrots (optional)

4 sprigs of rosemary (optional)

HBK Method:

1.  Place the bones, vegetables, rosemary and apple cider vinegar in your slow cooker.

2.  Add the water.

3.  Turn the slow cooker on low and allow it to do it's thing for 48 hours.

4.  Strain the broth discarding the vegetables and rosemary.

6.  Store bone broth in a glass container in the fridge or freezer. 

7.  Enjoy!

HBK Taco Seasoning

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Prep Time: 5 minutes

Cook Time: None


1 tsp cumin

½ tsp cayane

½ tsp onion powder

½ tsp tumeric

½ tsp garlic powder

½ tsp sea salt

½ tsp black pepper

¼ tsp cinnamon

3 tbls water

HBK Method:

1. Mix all dry ingredients together until incorporated.

2. Add water and mix.

3. Add to cooked meat or vegetables. Let simmer on low for about 10-15 minutes so the meat/vegetables can marinate in the seasoning.

4. Enjoy in taco bowls.

HBK Sour Cream Chicken Enchiladas

Prep Time: 25 minutes
Cook Time: 30-45 minutes


1-1.5 lbs cooked pasture raised chicken cut into chunks

1 cup cream of mushroom soup (this is a primal friendly one I recommend)

2 cups sour cream

2 tbs cooking fat (ghee, coconut oil, or lard)

3 medium jalapeno peppers, chopped and seeded

1 cup chopped white onion

2 cups raw cheddar cheese


  1. Preheat your oven to 350 degrees.
  2. Heat your cooking fat in a medium skillet on medium heat until it melts, about 3-5 minutes.
  3. Add the jalapeno peppers and onions and cook for about 7-8 minutes until soft.
  4. While the jalapeno peppers and onions are cooking, pour the chicken in a9x11 glass baking pan.
  5. When the jalapeno peppers and onions are finished cooking pour them over the chicken in the glass baking pan.
  6. Mix the sour cream and the cream of mushroom soup together in a medium mixing bowl until incorporated.
  7. Take half of the cheese and sprinkle it on the chicken, jalapeno pepper, and onion mixture.
  8. Pour the sour cream and cream of mushroom soup mixture on top of the mixture in the glass pan.
  9. Pour remaining half of the cheese over the sour cream and cream of mushroom mixture. 
  10. Bake at 350 degrees for 30-40 minutes until cheese is melted.

HBK Hot Chocolate

Hot chocolate is one of my top five comfort beverages.  I enjoy a hot cup of hot chocolate most on a cold day.  I love the creamy taste and texture of a gourmet hot chocolate made with high-quality coco and just a bit of sweetener.  Here is my version of simple, gourmet primal friendly hot chocolate.


1 1/4 c (10 oz) almond milk (or 5 oz organic half-n-half and 5 oz filtered water)

2 tbs organic raw coco powder

1 tbs organic coconut sugar

1/2 tsp peppermint flavor (optional)

Homemade whipping cream (optional)


  1. Heat almond milk or half-n-half and water in a saucepan.
  2. Add organic raw coco powder, organic coconut sugar, and peppermint flavor (if you're using peppermint).
  3. Whisk until all ingredients are combined.  Continue heating for about 4-5 minutes or until simmering.
  4. Pour into a mug, top with homemade whipping cream and enjoy!