French Onion Pasta Salad

Prep Time: 15 minutes

Cook Time: 25-30 minutes

Ingredients:

8 oz uncooked elbow pasta

2/3 c full fat coconut milk

2 tbls mayonnaise

1 pack french onion mix

2.25 oz sliced black olives, drained

2/3 c chopped onion

2 pickle spears chopped

1 red bell pepper chopped

Method:

1.  Cook pasta according to directions on the package. Drain, set aside, and let cool in a mixing bowl.

2.  In a medium mixing bowl, combine coconut milk, mayonnaise, and french onion seasoning.

3. Add olives, onion, pickle, and red bell peppers to coconut milk, mayo, and french onion mix.

4. When pasta is cooled, add the coconut milk mixture and combine.

5. Chill in the fridge for at least 3 hours, preferably overnight.

Sweet Potato Lasagna

Go here to watch the cooking video for this recipe!

Prep Time: 30-40 minutes

Cook Time: 25-30 minutes

Ingredients:

3-4 medium sweet potatoes, sliced in the form of chips + water for boiling

1 can tomato sauce

1 tbls Italian seasoning

1 tbls olive oil

1 lbs ground meat (beef, bison, chicken or turkey)

8 mushrooms sliced

2-4 c fresh spinach

2 c shredded cheese

Method:

1.  Preheat your oven to 425 degrees. Boil the sliced sweet potatoes in a medium sauce pan in water for about 25-30 minutes until soft. Drain the sweet potatoes in a colander and set aside.

2.  While the sweet potatoes are boiling, cook the ground meat in a medium sized skillet using a spatula to break it up into small pieces (like taco meat) until thoroughly cooked. This will take about 10-15 minutes.

3. Mix the tomato sauce, Italian seasoning and olive oil in a small bowl until combined and set aside.

Now it’s time to assemble the lasagna.

4. Layer the bottom of an oven safe casserole dish or rectangular glass baking dish with a single layer of sweet potatoes. The sweet potatoes can overlap to cover the entire bottom of the baking dish.

5. Put a layer of tomato sauce on top of the layer of sweet potatoes. Add a layer of meat, mushrooms, spinach and cheese.

6. Repeat step 4 until either the baking dish is full or you’re out of ingredients.

7. Bake in the oven at 425 degrees for 25 minutes.

8. Check on the lasagna after 25 minutes to see if the cheese is melted to your liking. If not, cook for another five minutes or until it’s done to your liking.

9. Remove from the oven and allow it to cool a bit for about 5-10 minutes.

10. Enjoy freshly baked or save it for a later date in the fridge or freezer.

Chicken Pot Pie

Go here to watch the cooking video for this recipe!

Prep Time: 15 minutes

Cook Time: 15 minutes on the stove top, 30-35 minutes in the oven

Ingredients:

5 slices of uncooked bacon chopped

1/2 c medium onion chopped

1 tbls arrowroot powder

1 1/2 cup broth of choice

2/3 cup half-n-half

1 lbs cooked chicken cubed

1 c peas

1 c carrots

1 tsp salt

1 tsp black pepper

Method:

1.  Preheat your oven to 425 degrees. Heat a medium size cast iron pan or skillet on medium heat. Add the bacon and cooked until almost cooked through. It’s ok if it’s not cooked through as it will cook thoroughly in the oven later.

2.  Once the bacon is cooked, add the onions and cook until translucent, about 3 minutes. There should be some fat from the bacon on the bottom of the pan. DO NOT discard the fat. It’s needed in the next step.

3. Sprinkle the arrowroot powder over the bacon and onions in the cast iron pan or skillet. Stir the bacon, onions and arrowroot powder so it combined. It will form a gel after a few minutes. This will thicken the sauce.

4. Add the broth to the bacon, onion and arrowroot mixture. Then add the half-n-half to the broth mixture. Stir well so all the ingredients are combined.

5. Allow the mixture to start to boil and then simmer on medium heat until it begins to thicken for about 8-10 minutes. You can use a whisk to stir the mixture to speed up the thickening process. It’s ok if it’s not completely thick as it will thicken up in the oven.

6. After the sauce is thick, add the cooked chicken to the sauce. Stir the chicken into the sauce.

7. Add the peas, carrots, salt and pepper to the sauce and chicken mixture and stir to combine all the ingredients.

8. If you’re using a cast iron skillet for the steps 1-7 simply place the cast iron skillet in your preheated oven. If you’re not using an oven safe pan transfer the mixture to an oven safe casserole dish or rectangular glass container that’s oven safe.

9. Allow to cook for about 30-35 minutes.

10. Serve in bowls and enjoy!

Instant Pot Buffalo Chicken Soup

Prep Time: 10 minutes

Cook Time: 30 minutes (estimated)

Go here to watch the cooking video for this recipe!

Ingredients:

3 c broth of choice

1 c buffalo sauce (you can get Primal Kitchen Buffalo Sauce here)

1 - 1 1/2 lbs cubed chicken

1/2 cup chopped celery

1/2 cup chopped carrots

1 lbs frozen or fresh chopped cauliflower

Method:

1.  Combine the all the ingredients in basin of the Instant Pot.

2.  Mix the ingredients until combined.

3. Secure the lid on the Instant Pot and make sure the knob on top of the lid is set to SEAL. This is very important! If you don’t do this the Instant Pot will lid will fly off during the cooking cycle. It might be exciting to see this but it could cause some damage in your kitchen and injure you.

4. Press the Soup button, keep it on high pressure, and use the - button to set the time to 10 minutes. The pressure will start to build up in the Instant Pot and then the timer will begin to count down.

5. After the cooking cycle is complete, allow the pressure to release naturally for about 5-10 minutes.

6. Using a hot pad, gently move the knob on the lid from the seal setting to the venting setting to release any pressure that’s still in the pot. Press the Keep Warm/Cancel button on the Instant Pot.

7. Remove the lid with a hot pad and place aside.

8. Serve your soup in bowls and enjoy!

Instant Pot Sweet and Sour Meatballs

Prep Time: 20 minutes

Cook Time: 30 minutes

Go here to watch the cooking video for this recipe!

Ingredients:

1 c tomato sauce

1/4 c coconut sugar, honey, or maple syrup

1/4 c apple cider vinegar

2 tbls hot sauce (Valentina and Pepper Plant work great but you can choose any hot sauce)

3/4 c pineapple juice from canned pineapple

1 chopped green bell pepper

1 chopped medium white onion

1 lbs ground beef, bison, turkey or chicken

1 egg

1 tsp salt

1 tsp black pepper

1 tbls arrowroot powder

1-2 tbls water

Cauliflower, white or brown rice (for serving)

Method:

1.  Combine the tomato sauce, coconut sugar, apple cider vinegar, pineapple juice, bell peppers, and onions in basin of the Instant Pot.

2.  Mix the egg, ground meat, salt and black pepper in a medium mixing bowl until combined. Form the meat mixture into about 12-14 one inch meatballs. Gently place the meatballs one at a time into the basin of the Instant Pot in the sauce.

3. Secure the lid on the Instant Pot and make sure the knob on top of the lid is set to SEAL. This is very important! If you don’t do this the Instant Pot will lid will fly off during the cooking cycle. It might be exciting to see this but it could cause some damage in your kitchen and injure you.

4. Press the Manual button, keep it on high pressure, and use the - button to set the time to 6 minutes. The pressure will start to build up in the Instant Pot and then the timer will begin to count down.

5. After the cooking cycle is complete, allow the pressure to release naturally for about 5-10 minutes.

6. Using a hot pad, gently move the knob on the lid from the seal setting to the venting setting to release any pressure that’s still in the pot.

7. Remove the lid with a hot pad and place aside. Remove the meatballs and place them on a plate or in a bowl.

8. Mix the arrowroot powder with about 2 tbls water with a whisk to make a slurry.

9. Press the Keep Warm/Cancel button on the Instant Pot. Next, press the Saute button and add the slurry. Whisk the sauce for about 1-2 minutes until the sauce starts to thicken.

10. Press the Keep Warm/Cancel button and add the meatballs back to the sauce in the Instant Pot basin. Gently mix the meatballs in with the sauce. The sauce will continue to thicken a bit even after the Instant Pot is turned off.

11. Enjoy over cauliflower, white or brown rice.

Instant Pot Marinaded Chicken and Brussels Sprouts

Prep Time: 2+ hours for marinating chicken

Cook Time: 30 minutes

Go here to watch the cooking video for this recipe!

Ingredients:

3-4 boneless skinless chicken breasts (marinaded for at least 2 hours)

1 lbs bag frozen or fresh Brussels sprouts (we call them bsprouts in our home)

1 cup water

Method:

1.  Gently layer the marinaded chicken in the bottom of the Instant Pot. Pour the marinade over the chicken.

2.  Pour the bag of bsprouts over the chicken. Add the cup of water to the Instant Pot.

3. Secure the lid on the Instant Pot and make sure the knob on top of the lid is set to SEAL. This is very important! If you don’t do this the Instant Pot will lid will fly off during the cooking cycle. It might be exciting to see this but it could cause some damage in your kitchen and injure you.

4. Press the Manual button, keep it on high pressure, and use the - button to set the time to 5 minutes. The pressure will start to build up in the Instant Pot and then the timer will begin to count down.

5. After the cooking cycle is complete, allow the pressure to release naturally for about 5-10 minutes.

6. Using a hot pad, gently move the knob on the lid from the seal setting to the venting setting to release any pressure that’s still in the pot.

7. Remove the lid with a hot pad and serve on a plate to enjoy!

HBK Protein Pumpkin Spice Latte

Prep Time: 10 minutes (including hand brewing coffee)

Ingredients:

1 c 8-10 oz coffee

3 tbls pumpkin puree (I use canned organic pumpkin)

2 scoops vanilla protein powder of choice (I use Primal Kitchen Collagen Powder)

1/4 tsp pumpkin pie spice

1/4 tsp cinnamon + more for garnish (optional)

1.  Blend all the ingredients (except the extra cinnamon for a garnish) in a blender for about 30 seconds.

2.  Pout into your favorite mug. Sprinkle cinnamon on top if you would like to add a little more cinnamon flavor.

3. Savor your nutrient-dense hot beverage! You can also use cold brew coffee as well.

HBK Avocado Creamy Sauce

Prep Time: 10 minutes

Ingredients:

2 medium ripe avocados

1/4 c primal friendly mayo (preferably made with only avocado oil or olive oil)

1/2 c full fat coconut milk or cream

1 c water

1/2 tsp pink Himalayan salt

1/2 tsp garlic powder

1 tbls oregano

1.  Blend the flesh of the avocados, mayo, coconut milk, and water in a blender on high until smooth, about 30 seconds.

2.  Remove the avocado mixture from the blender and place in a medium size mixing bowl. Add the salt, garlic powder, and oregano. Mix until all the ingredients are combined.

3. Enjoy on your favorite protein or gluten free pasta.

4.  Store in an airtight container in the fridge for up to five days.

HBK Breakfast Sausage Frittata

Prep Time: 5 minutes

Cook Time: 25-35 minutes

Ingredients:

2 tbls cooking fat of choice, separated (tallow, ghee, or coconut oil)

1 lb ground breakfast sausage

2 1/2 c broccoli florets

6 eggs

Salsa or hot sauce (optional)

Directions:

1. Preheat the oven to 425 degrees.

2. Heat 2 tbls cooking fat in a medium size oven safe frying pan and add the ground breakfast sausage. Cook until the sausage is cooked through and there’s no pink. Be sure to break the meat up while it’s cooking.

3. When the breakfast sausage is done, turn off the heat on the stovetop, add the broccoli florets and distribute them evenly throughout the breakfast sausage mixture.

4. Whisk the eggs together in a medium bowl with a fork or whisk until the egg yolks and whites are combined.

5. Pour the egg over the breakfast sausage and broccoli. Gently mix the the three ingredients together.

6. Place the pan in the preheated oven and set the timer for 20 minutes. When the timer is complete check the frittata to see if it’s cooked through. It should be slightly browned on the top. If it’s not done, cook for another 2-3 minutes. Repeat this process until it’s cooked through.

7. Enjoy with salsa or hot sauce or just as it is!

HBK Potato Salad

Cooked and cooled potatoes are a great way to get resistance into your diet. Resistance starch is food for our good gut bacteria. This is one reason why I love potato salad! And it’s super easy to make!

Prep Time: 10 minutes, 24 hours for the potatoes to cool

Cook Time: 20-25 minutes

Ingredients:

2 1/2 lbs potatoes cubes into bite size pieces

1 c mayonnaise

1/4 c mustard (I use spicy mustard)

2 tsp dill weed

1/2 c chopped white onions

2 pickle spears chopped

Directions:

1. Boil potatoes in a medium or large saucepan for about 20-25 minutes until soft. Drain and set aside to cool.

2. Mix mayonnaise, mustard, dill weed, onions, and pickles in a bowl.

3. After potatoes are cooled completely add mayo and mustard mixture to potatoes. Coat the potatoes with the mixture.

4. Place the potato salad in the fridge for 24 hours to allow the potatoes turn into resistant starch. And it tastes better when the potatoes have been marinating in the mayo and mustard mixture in the fridge.

4. ENJOY!

HBK Everything But The Bagel Broccoli Slaw

Prep Time: 10 minutes

Ingredients:

2 12 oz bags of broccoli slaw

1 medium tomato, chopped

3/4 c avocado oil

1/4 c apple cider vinegar

1 tbls Trader Joe’s Everything But The Bagel Seasoning

Salt to taste

Directions:

1. Mix broccoli slaw and chopped tomato in a large mixing bowl.

2. Whisk together avocado oil, apple cider vinegar, and Everything But The Bagel Seasoning in a small bowl until combined.

3. Add the avocado oil, apple cider vinegar, and seasoning mixture to the broccoli slaw and tomatoes and mix until combined. Add salt to taste.

4. ENJOY!

HBK Shrimp Fried Cauliflower Rice

Prep Time: 10 minutes

Cook Time: 30-35 minutes

Ingredients:

4-6 tbls cooking fat of choice, separated (tallow, ghee, or coconut oil)

4 slices of bacon

3 eggs

2 lbs riced cauliflower (I like to use frozen, but fresh is also good)

1/2 c chopped carrots

1/2 c peas (fresh or frozen)

1 lbs shrimp (peeled, deveined, and rinsed with cold water)

Tamari Soy Sauce or Coconut Aminos to taste

Directions:

1. Heat 2 tbls cooking fat in a medium size frying pan and add the bacon slices. Cook until it’s cooked to your liking. After the bacon is done cooking chop the cooked bacon and set aside.

2. While the bacon is cooking, heat 2 tbls cooking fat in another medium size frying pan, add the eggs, and scramble them. Cook until it’s to your liking and set aside.

3. If needed, add more cooking fat to the pan the bacon was cooked in. Heat the pan on medium heat and cook the shrimp until it turns pink. Turn off the heat and keep shrimp for later.

4. In the medium size frying pan you cooked the eggs in add 2 tbls cooking fat and heat the pan on medium heat. Add the carrots, peas, and cauliflower. Stir, cover, and cook until vegetables are cooked through.

5. When the vegetables are cooked through add the eggs, bacon, and shrimp to the vegetable mixture and stir until combined. Add tamari soy sauce or coconut amino acids to taste.

6. Enjoy!

HBK Signature Salad

My HBK Signature Salad is the salad we have for lunch most days of the week. It’s simple, full of healthy ingredients, customizable and most importantly, DELICIOUS!

Prep Time: 10 minutes

Ingredients:

4 cups lettuce of choice (organic spring mix, butter lettuce, or romaine)

1 tbls chopped onion

1 fork full sauerkraut

5 whole kalamata olives

1 cooked artichoke hear from the can, chopped

3 garlic stuffed green olives chopped

½ avocado

1 tbls hemp heart seeds

Protein of your choice (hard boiled eggs, meat, sardines, salmon, etc.)

1-2 tbls olive oil

2 tsp apple cider vinegar

Directions:

1. Mix first 6 ingredients in a bowl.

2. Cut avocado into cubes and at to bowl with the first 6 ingredients.

3. Add apple cider vinegar and olive oil. Toss salad.

ENJOY!

HBK Garlic Dill Broccoli Slaw

Prep Time: 10 Minutes

Ingredients:

3/4 c high quality mayonaise (I use Primal Kitchen Mayo)

1/2 tsp dill weed

1/4 tsp garlic powder

1/8 tsp salt

1 10-12 oz bag broccoli slaw

Directions:

1. Mix mayo, dill weed, garlic powder, and salt in a small mixing bowl until incorporated.

2. Add broccoli slaw to a medium or large mixing bowl.

3. Add mayo mixture to the broccoli slaw and coat the broccoli slaw with the mixture. I found using tongs works really while mixing.

4. Enjoy!

HBK Impromptu Tomato Broth Soup

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Ingredients:

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

1 can tomato sauce

1 can diced tomatoes

4 cooked sausages

1 c sliced mushrooms

1 lbs chopped fresh or frozen broccoli

Sea salt and black pepper for seasoning (optional)

Shredded parmesan cheese (optional)

Sour cream (optional)

Directions:

1. Combine the broth, tomato sauce, and diced tomatoes in a medium saucepan. Stir to combine.

2. Slice the sausage into bite size pieces.

3. Add the sausage, mushrooms, and broccoli to the broth mixture. Stir to combine.

4. Heat the soup on medium high heat until the broccoli and mushrooms are cooked stirring occasionally. This should take about 20-25 minutes.

5. Serve in bowls and top with sea salt, black pepper, parmesan cheese and sour cream if desired.

6. Enjoy!

HBK Smoothie

Equipment:

Measuring spoons

Blender

Glass or cup

Ingredients:

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

Directions:

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

Ingredients:

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)

Directions:

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

Prep Time: 10 minutes

Ingredients:

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

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)

Ingredients:

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!

Ingredients:

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.