Primal Cravings: Your favorite foods made Paleo

by Brandon and Megan Keatley

Overview

A well seasoned steak, eggs, dark chocolate, and apples can really hit the spot. But sometimes, we could really go for Chili Pie, Benedict Deviled Eggs, Thin Mint Cookies, and Apple Pie. Even the most disciplined and willful among us can become bored and wayward on a routine of bland, repetitive meals. Humans naturally crave delicious food, interesting cuisine and variety.

Primal Cravings sets out to provide the best of both worlds – the food to satiate our deep seated, visceral urges made with ingredients that satisfy our ancient, genetic needs for good health. This cookbook contains 125 Primal/Paleo recipes, and also includes bonus features that detail the authors’ thoughts of the tenets of a Primal/Paleo diet and the mentality of a flexible, healthy eating lifestyle to show you how vibrant health can be found without sacrificing great taste.

Based in South Carolina, authors Brandon and Megan Keatley created Primal Cravings on the momentum of their popular Health-Bent.com website – a treasure trove of Primal/Paleo recipes, workout tips and motivational messages. These kitchen whizzes and expert-level fitness coaches present PrimalCravings after several years of research, experimentation and perfecting recipes in their home kitchen. Primal Cravings presents the recipes in a simple, clear, easy-to-navigate format, and offers a detailed macronutrient analysis of each preparation. Knowing time is the most valuable resource, they also provide primers on ingredients, tools, and stocking your kitchen, and offer menu suggestions for a variety of occasions and considerations (quick, budget, feeding a crowd).

With PrimalCravings, you can enjoy assorted breakfasts, meat and main dishes, sides and salads, snacks, sweets and basics like bread, sauces, and dressings that adhere to Primal/Paleo guidelines. Inside you’ll find 100% low-sugar, grain-free, gluten-free, industrial oil-free recipes all accompanied by full color photos. Pioneering new gluten/grain free baking techniques for Primal Cravings, the Keatleys show you how to make the best Primal treats you’ve ever had. If you’ve been missing or looking for healthy, innovative ways to make things from All-American fare like breakfast egg dishes, waffles and pancakes, muffins, burgers, chili, pizza, chips, baked goods (cakes, pies, cookies, crackers, brownies) and frozen desserts to global cuisine like gyros, spanakopita, moo shu, barbacoa, tacos, tikka masala and other favorites – then this is the book for you.

Product Details

ISBN-13:	9780984755196
Publisher:	Primal Nutrition, Inc.
Publication date:	06/04/2013
Edition description:	First Edition
Pages:	280
Sales rank:	524,593
Product dimensions:	8.10(w) x 10.10(h) x 1.10(d)

About the Author

Megan and Brandon Keatley are certified Crossfit coaches and teach numerous classes each week in Columbia, South Carolina. They also provide ongoing nutrition counseling and workshops aligned with Primal/paleo diet principles to personal clients and gym members. In 2012, competing together in the team competition, they took 7th in the CrossFit Games Southeast Regional. Brandon is a lifelong athlete who has long been fascinated by diet and nutrition. In his extensive research of the role food plays in health, fitness, and peak performance, he discovered the principles of the Primal/paleo eating strategy in 2006 - and hasn't looked back since! Megan has cooked at home since age seven, and worked in restaurants since the age of 15. She's waited tables, washed dishes and prepared meals - sometimes all in the same day! She has completed training with the Culinary Institute of America chefs and worked as an executive pastry chef at one of Columbia's best known eateries. Since meeting while earning their degrees at the University of South Carolina, the Keatleys' founded their food blog, Health-Bent.com, on the premise that eating within seemingly strict guidelines can be much easier and tastier than imagined. Their recipes are inventive, but always feel approachable, without the unnecessary fuss of expensive ingredients and hours of prep. Health-Bent.com has been lauded as a premier resource for the most delicious Primal/paleo recipes and down to earth lifestyle advice.

Table of Contents

welcome 8

Our philosophy 12

Building an umbrella 18

home run recipes and winning results 25

the 80/20 ate 26

ingredients 30

tools & equipment 38

stocking the kitchen 42

rise 'n' shine 44

hazelnut coffee pancakes 46

strawberry shortcake waffles 48

cherry almond streusel muffins 50

honey nut crunch 52

gingerbread muffins 54

biscuits 56

honey butter 56

chunky monkey muffins 58

dairy-free strawberry yogurt 60

cowboy hashbrown skillet 62

sausage & eggs to go 64

western omelette to go 66

caprese baked eggs 68

smoked salmon hash 70

tang dill vinaigrette 70

bacon ten ways 73

meats & mains 74

coconut shrimp cakes 76

pineapple salsa 76

crawfish étouffée 78

seafood pot pie with cheddar crumble biscuit 80

pastrami salmon 83

shrimp pad thai 84

gyro taco salad & tzatziki guacamole 86

spanakopita soup 89

moo shu cabbage cups 90

best-ever pulled pork 92

cuban burger 94

spaghetti squash carbonara 96

balsamic & arugula pizza with prosciutto 98

butternut squash lasagna 100

loaded fauxtato soup 102

chorizo stuffed pork chops 104

bacon lattice & tomato sandwich 106

chicken enchilada empanadas 108

sweet & sour split roast chicken 110

crispy chicken fingers 112

thai chili chicken meatballs 114

hot & sour chicken noodle soup 116

tikka masala chicken wings 118

curry turkey burgers & mango slaw 120

buffalo chicken salad 122

chili pie 124

italian fajitas & bruschetta salsa 126

pumpkin chili & zesty guacamole 128

philly stuffed peppers 130

chili dog chi 132

all-american burger 134

steak & eggs tartare 136

sloppy joe meatballs 138

chicago dog skewers 140

swedish meatloaf 142

barbacoa pot roast 144

sides & salads 146

antipasto salad 148

sweet roasted red pepper basil vinaigrette 148

broccoli salad 150

caesar egg salad 152

tabouli salad 154

tequila, lime & green onion slaw 157

moroccan carrot salad 158

roasted squash & beet salad 161

mediterranean pasta salad 162

chimichumi smashed plantains 164

maple, orange, chipotle sweet potato crisp 167

coconut curry chowder 168

mustard roasted asparagus 170

baba ghanoush gratin 172

browned butternut squash & sage purée 174

curried creamed spinach 177

root risotto 178

ranch potato salad 180

snacks 182

rosemary & garlic parsnip chips 184

body mary pickled tomatoes 186

benedict deviled eggs 188

pizza Wes 190

lunch-able 193

bacon & guacamole pepper poppers 194

cheese crackers 196

beef jerk/three ways 198

barbecue fauxtato chips 200

olive oil focaccia 202

everything crackers 204

b-butter 206

trail mix cups 208

juicy jigglers 210

sweets 212

open-faced apple pie 215

blueberry pastry pies 216

maple pecan pie squares 218

mango orange cream pops 220

strawberry lemonade pudding 222

cherry limeade sorbeta 224

chocolate almond gelato 226

caramelized banana milkshake 228

thin mints 230

chocolate coconut scout cookies 232

thick & chewy chocolate chip cookies 235

thin & crispy chocolate chip cookies 235

double chocolate espresso cookies 236

carrot cake cream pies 238

brownies 240

dirty blondies 242

caramel coconut cupcakes 244

no-bake granola bars 246

almond happiness fudge 249

devil's food snack cake 250

maple banana spice cake 252

basics 254

bread 256

croutons 258

pizza crust 259

caesar dressing 260

bacon honey mustard 260

greek dressing 260

ranch dressing 261

thousand island 261

italian dressing 261

mayonnaise 262

pizza sauce 263

country breakfast sausage 264

italian sausage 265

chorizo sausage 266

salsa 267

resources 268

recipe easy menus 271

nutrition index 274

index 280