Primal “Hamburger Helper”



This meal reminds me of the Hamburger Helper my mom used to have me make when I babysat my brothers.  Back them, HH was pretty simple:  meat, cheese sauce, & noodles.

This primal version of HH is really simple, too.  Meat, cheese, spices, & cauliflower.  My 2 year old likes this meal and I like that she’s eating her veggies without realizing it. 😉

Primal Hamburger Helper

1 1/2 lbs of ground beef

2 cups of cheddar cheese

1 head of cauliflower, broken up in small pieces

1 tsp onion powder

salt & pepper to taste

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Brown the beef in a large sauce pan.  While the beef is browning, break up your cauliflower in small pieces and steam it until tender (about 10-11 minutes).

Drain the fat off the meat.  Add in the cauliflower, cheese, and spices.  Mix it up and serve.

See how simple?


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Primal/Low Carb “Mac” and Cheese



So my favorite childhood meal was my mom’s macaroni and cheese.  I’ve missed it since we gave up all things pasta.  A few months back I discovered the wonder of riced cauliflower and immediately thought that I could roughly chop cauliflower to make elbow “noodles” and make my favorite meal – mac and cheese!

This tastes just like the mac and cheese my mom used to make, but the consistency is definitely more runny than mac and cheese with pasta.

“Macaroni” and Cheese

1 medium head of cauliflower roughly diced

2 cups of milk (2% or higher fat content)

3 T of fat (butter, coconut oil, bacon grease, etc..)

2 T of coconut flour

1 tsp onion powder

1/2 teaspoon of white pepper (can substitute black pepper)

Sea salt to taste

1 squirt of yellow mustard (about 1/2 tsp)

2 generous cups of sharp cheddar cheese

1 ham steak, chopped in bite size pieces

Roughly chop your cauliflower so it looks something like this (and set aside):



I still used my food processor for “chopping” the cauliflower because I’m lazy.

Chop up your ham and cook in a skillet until the moisture is cooked off and the ham starts to brown.  I actually drained off the water in the middle of cooking the ham to speed up the process.  Set the ham aside.

In a saucepan over med/high heat, melt your fat of choice and whisk in your flour until the mixture starts to bubble.  Pour in the milk and whisk continuously until the milk starts to boil.  Take off heat.

In a large bowl, mix together the milk mixture, ham, cauliflower, & seasonings (onion powder, pepper, mustard, salt).  Add cheese and mix together.

Pour mixture into a greased baking dish and cook in an oven at 350 degrees UNCOVERED for 1 hour, or until things look nice and bubbly.





Tomato, Basil, & Cheddar Soup


On a cold spring day, there’s nothing better than a bowl of homemade tomato soup with a grilled cheese sandwich to dip into it.  Seriously – it’s great comfort food!  I’ll post the recipe for my primal bread later, but for now, trust me, this bread makes one heck of a grilled cheese to this tomato soup recipe.

Tomato, Basil, & Cheddar Soup

2 14.5 oz cans of diced tomatoes

1 small yellow onion, finely chopped

2 garlic cloves, finely chopped

1 tsp of olive oil

1 cup of vegetable (or chicken) broth

1/2 cup of full fat plain Greek yogurt

1 cup of cheddar cheese, shredded

1 tsp of dried basil (or 1/4 cup of finely chopped fresh basil)

1 tsp of dried oregano

1/2 tsp of salt

1/4 tsp of black pepper

Over medium heat in a medium saucepan, add olive oil and chopped onion.  Sauté onion until tender; add in garlic and cook another minute.  Pour in 2 cans of tomatoes, juice and all, into pan, along with the broth.  Stir in seasonings.  Simmer, covered, about 30 minutes.

Right before you are ready to serve the soup, mix in by hand your yogurt and cheese, until well blended.  Then use this handy dandy immersion blender and blend until smooth:



Serve this soup by itself or with grilled cheese (yum).



Shrimp Quesadillas



I use low carb tortillas for this recipe.  To make them primal, you can make your own tortillas, but I don’t have time for all those steps!  Easy is my favorite 🙂

Shrimp Quesadillas

1 bag of raw, frozen shrimp

1 green bell pepper, chopped

1 yellow onion, chopped

shredded cheese (I use colby jack)

1 can of Mexican tomato sauce

10 low carb tortillas


olive oil


Pour your red mexican sauce onto the thawed, raw shrimp and let soak for awhile.

Heat up the olive oil in your pan.  Saute the green peppers and onions until translucent.  Set aside in a bowl.

Then dump your sauce & shrimp into the pan and cook.  Drain off the excess sauce from the cooked shrimp.  Chop the shrimp up and set aside in another bowl.

In a large, flat pan over med/high heat, melt some butter.  Place a tortilla in the pan, then add cheese, peppers/onions, shrimp, cheese, and another tortilla.  While the quesadilla cooks on the first side, spread some butter on the 2nd tortilla.  Flip quesadilla.  Cook until both sides are gold brown.

Serve with salsa, sour cream, guacamole, etc…