The Primal Blueprint Cookbook

The Primal Blueprint Cookbook

Original hardcover copyright © 2010 Mark Sisson. All rights reserved.

Updated paperback copyright © 2019 Mark Sisson. All rights reserved.

Except as permitted under the United States Copyright Act of 1976, reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without written permission of the publisher. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher. Information in this book was accurate at the time researched. The author received no incentives or compensation to include the recipes from outside contributors to this book.

Library of Congress Cataloging-in-Publication Data

Names: Sisson, Mark, 1953- author. | Meier, Jennifer, author.

Title: The primal blueprint cookbook : runaway bestseller/by Mark Sisson with Jennifer Meier, Layla McGowen, and Dr. Lindsay Taylor.

Description: Revised, updated, expanded. | Oxnard, CA : Primal Nutrition, [2018] | Includes bibliographical references and index.

Identifiers: LCCN 2018040203 (print) | LCCN 2018040625 (ebook) | ISBN 9781939563514 (ebook) | ISBN 9781939563484 (paperback)

Subjects: LCSH: Low-carbohydrate diet--Recipes. | Cooking (Natural foods) | Gluten-free diet--Recipes. | Wheat-free diet--Recipes. | Corn-free diet--Recipes. | Milk-free diet--Recipes. | LCGFT: Cookbooks.

Classification: LCC RM237.73 (ebook) | LCC RM237.73 .S57 2018 (print) | DDC 641.5/6383--dc23

LC record available at https://lccn.loc.gov/2018040203

Editor/text additions: Tracy Dunigan Kearns

Co-author/original recipe contributor: Jennifer Meier

New recipe contributions/revisions/testing: Layla McGowan and Dr. Lindsay Taylor

Art Director: Caroline De Vita

Cover Design: Janée Meadows

Interior Design: Caroline De Vita

Photography: Layla McGowan

Copy Editor/Proofreader: Tim Tate

Indexer: Tim Tate

Primal Blueprint Publishing, 1641 S. Rose Ave., Oxnard, CA 93033. 888-774-6259. info@primalblueprintpublishing.com. PrimalBlueprintPublishing.com. Please contact the publisher with any questions, concerns, and feedback, or to obtain quantity discounts.

DISCLAIMER: The ideas, concepts, and opinions expressed in this book are intended to be used for educational purposes only. This book is sold with the understanding that the authors and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any diet, exercise, recipes, or lifestyle program, including any aspect of the methodologies mentioned in The Primal Blueprint Cookbook and the Primal Blueprint lifestyle in general, you receive full medical clearance from a licensed physician. If you are currently taking medication for health conditions, are pregnant or a growing youth, or have a current or past condition such as cardiovascular disease, cancer, diabetes, or other serious health condition, major dietary changes should be considered with extreme caution and the guidance of a trusted medical professional. The authors and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material in this book. If you object to this disclaimer, you may return the book to publisher for a full refund.

Printed in the U.S.A.

ACKNOWLEDGMENTS

The evolution of The Primal Blueprint Cookbook—first printed in 2010—reflects one of my favorite things about this primal journey. This cookbook has adapted along with all of us. You, the readers of my blog MarksDailyApple.com, and my staff continue to guide and inspire me.

While my original co-author Jennifer Meier and I have kept many of our favorite recipes, we elected to update with some new ones and to reorganize some of the chapters to make the cookbook easier to navigate.

We were inspired by the knowledge and passion that Layla Schade and Lindsay Taylor brought to the table. They were an integral part of revamping the recipes and added new ones to beef up our salads and vegetarian fare. Lindsay contributed a chapter on fermented food as well as some delicious Mason Jar Salads to go along with our popular primal dressings, and Layla cooked and photographed all of the recipes—while providing great suggestions and recipes of her own.

Our editor, Tracy Dunigan Kearns, successfully reigned in all this talent to revamp and edit in record time, with the expert help of copyeditor Tim Tate, who catches those mistakes that fall through the cracks while simultaneously offering great suggestions that make every project better. To top it off, our graphic designer Caroline DeVita once again put the finishing touches on yet another Primal Blueprint project that I’m proud to put my name on.

And as always, a thank you to my wife, Carrie, and our children, Devyn and Kyle, for teaching me the art of living in the moment.

We all hope you enjoy experimenting with these recipes and making them your own.

CONTENTS

INTRODUCTION

The Primal Kitchen Today

Stocking the Primal Pantry

Sourcing Primal Ingredients

Weight Loss – The Primal Blueprint Way

The Primal Blueprint Food Pyramid

Recipe Icons and Macronutrient Profiles

A Final Word Before You Begin

EGGS & BREAKFAST

Egg Muffins

Swiss Chard Frittata

Egg Foo Yung

Zucchini Egg Bake

Tomatoes Stuffed with Ground Bison and Eggs

Almond-Crusted Poached Eggs

Fried Eggs over Green Chili Burgers

Hard-Boiled Eggs and Salmon over Cauliflower Rice

Tamari Eggs

Coconut Pancakes

Carrot Zucchini Muffins

Berries and Cream Overnight Chia Pudding

Meat and Veggie Breakfast Skillet

Nut-Butter Protein Bars

Pumpkin Nut Muffins

SALADS

Niçoise Salad

Eggs Benedict Salad

Mark’s Big Ass Salad Evolved

Chopped Yellowfin Tuna Salad with Avocado and Bacon

Peachy Chicken Salad

Bacon Broccoli Salad

Seaweed Salad with Sunomono

A Primal Mason Jar Salad for Every Day of the Week

Greek Salad

Green Goddess Tuna Salad

Dreamy Italian Salad

Lemon Turmeric Golden Chicken Salad

Sesame Ginger Shrimp Salad

Ranch Chef’s Salad

Balsamic Steak Salad

SOUPS & STEWS

Bone Broth

Nutrient Dense

Cream of Greens Soup

Cream of Broccoli Soup

Steak and Kidney Stew

Salmon Chowder

Fish Broth

Fish Soup with Coconut Milk

Jambalaya

Chicken Soup with Coconut Milk

Chicken and Fennel Stew

Moroccan Chicken with Lemon Turmeric Vinaigrette

Sausage Stew

Bison Chili

Transylvanian Stockpot

MEAT

Meat That’s Fit to Eat

Go Organic and Buy Local

Grilled Steak

Primal Pot Roast

Turmeric Ginger Bison Shanks

Cardiff Crack Tri-Tip

Deli-style Roast Beef

Grandma’s Easy BBQ Pork

Roasted Leg of Lamb with Herbs and Garlic

Smoked Sausage and Cabbage

Five-Spice Beef and Broccoli Stir-Fry

FOWL

Sourcing

Chicken Enchiladas and Cassava Flour Tortillas

Coconut Curry Chicken

Dutch Oven Chicken

Roasted Turkey Breast with Herb Butter

Braised Duck with Bok Choy

Kefir-Marinated Chicken

Chicken Korma

Turkey Kefta with Grilled Veggies and Savory Yogurt Dressing

SEAFOOD

Nutrition Facts

Sources

Fish Patty Cakes

Ceviche

Whole Fish Baked in Sea Salt

Shrimp Cakes with Spinach Slaw & Coconut Almond Dressing

Pan-Fried Oysters

Stuffed Mackerel

Steamed Mussels

Grok Box

OFFAL

Mild Liver Pâté

Chopped Liver

Marrow and Parsley Spread

Grilled Sweetbreads

VEGETABLES

Sourcing Vegetables

Mashed Parsnips

Cauliflower Rice

Summer Squash Noodles

Eggplant Caponata

Braised Cabbage

Simple Winter Squash Mash

Brussels Sprouts with Browned Butter and Hazelnuts

Creamed Kale

Roasted Cauliflower with Lemon Mustard Dressing

Spinach Bread

Brad’s Sweet Potato Perfection Discs

Mushroom Bulgogi

Root Vegetable Chips

Nut Crackers

Sundried Tomato Pesto with Summer Squash Spaghetti

HOMEGROWN FER MENTATION

Chicken Bone Broth

Instant Pot Yogurt

Countertop Coconut Milk Yogurt

Kefir

Simple Sauerkraut

MARINADES, DRESSINGS & CONDIMENTS

Mustard and Herb Marinade

Herb and Caper Marinade

Sesame Ginger Marinade

Lemon Caper Sauce

Basic Vinaigrette

Caesar Dressing

Ranch Dressing

Honey Mustard Vinaigrette

Avocado Mint Dressing

Coconut Almond Dressing

Confetti Dressing

Classic Mayonnaise

Primal Ketchup

Dijon Mustard

HFCS-free BBQ Sauce

Tartar Sauce

Pesto

Parsley Oil

Taramasalata (Greek Fish Roe Spread)

BEVERAGES

Nutrition

Magenta Sunrise Smoothie

Kale Yeah! Smoothie

Devyn’s Blueberry Almond Butter Smoothie

Lemongrass Tea

Refrigerator Tea

Sage Water

Spiced Lassi

Hot Cocoa

Blackberry Ginger Mocktail

DESSERTS

Applesauce

Baked Coconut Milk Custard

Baked Chocolate Custard

Coconut Milk Ice Cream

Chocolate Truffles

Grok Rocks

Brownies

Matcha Mug Cake

PRIMAL SNACKS, DIPS & BEVS

Snacks and Dips

Beverages

Nut Butters (Like Almond)

Guacamole

Chipotle Lime Cauliflower Hummus

Trail Mix

Fat Bombs

Coconut-Lime Sauce

PRIMAL SUBSTITUTES – THE PITCH & SWITCH

RESOURCES

ENDNOTES

INDEX

INTRODUCTION

Primal. Paleo. Keto. Low-carb. Gluten-free. The latest revolution in cuisine is a dietary movement away from grains, highly refined polyunsaturated vegetable oils, and trans fats, as well as industrially processed and packaged foods that contain more chemicals than natural ingredients. The terms above call for a return to the fresh whole, natural food of our ancestors—vegetables, fruit, nuts, seeds, eggs, meat, seafood, offal, and fowl.

The primal/paleo dietary movement embraces a return to using natural, unrefined, fresh ingredients in their most natural states—as unadulterated by industrial chemicals and processing as possible. Likewise, animal fats like ghee and lard, in addition to monounsaturated fats like those in olive, coconut, and avocado oils, better reflect the kinds of unrefined oils that our ancestors cooked with before modern technology gave us highly-refined polyunsaturated vegetable oils and trans fats. Think of it this way, much of the processing of your food should occur on your kitchen counter, rather than a factory floor.

What does this mean in practical terms? We lead busy lives, much of it behind desks, in long commutes, shuttling children to their sports and other activities, not to mention the myriad of other responsibilities that eat up our day. So the question is how do we find time to prepare and eat more natural, whole foods when we already have so much on our plate? After all, what is easier than opening a package, dumping the ingredients in a pan, and reheating?

In truth, there are adjustments to make if you want to eat healthier. The good news is the primal, paleo, ancestral, low-carb movement is no longer a novel idea—this return to basics has been tried and tested by millions of people just like you. Just visit my website, Mark’s Daily Apple, and read the years of testimonies from thousands of people who are figuring out how to adjust their priorities and re-align their diets and lifestyle to eat more natural, fresh, often organic, and pasture-raised ingredients in dishes that are surprisingly easy to make and far more nutritious and delicious than any packaged product could ever deliver.

To be fair, change is hard, until you start. Then it becomes clear with each step and decision that moving away from old habits that simply don’t nourish or satiate is easier than you realized. We at The Primal Blueprint and Mark’s Daily Apple are committed to not just giving you new recipes to try out, but to showing you the evidence and reason for reconsidering the food that you buy, prepare, and eat. But don’t take our word for it—see for yourself. Try some of our recipes and read or listen to some of the research and podcasts for yourself. (See our list of resources on page 357-358.)

Humans didn’t get this far simply by chance. Our primal, Paleolithic ancestors survived—even thrived—over 2.5 million years in part due to their diet and ability to adapt to a changing environment. Many point to the success of the Paleolithic diet in helping to advance human development. In contrast, the advent of agriculture (a mere 10,000 years ago) can be seen as a turning point in human health. While civilization took off, alongside the cultivation of wheat and the domestication of animals, human health began a slow decline as we moved further away from eating the wide range of wild, whole food that our species had hunted and gathered for millions of years. Over time, the agricultural revolution limited our nutritional intake to the few species of grains and crops we could grow and store and the animals we domesticated. In contrast, the wide variety of wild-grown greens, nuts and berries, and fish and wild game that we hunted and gathered during the Paleolithic era provided a rich assortment of minerals, vitamins, and natural fats, not to mention the wealth of probiotic and prebiotic microbes (beneficial germs) that we derived from eating fermented food and living in the natural environment.

Fortunately, while none of us want to return to some of the harsh realities of life in the Paleolithic era, there are vital lessons we can take from our evolutionary history. The good news is we can return to a more simple and natural way of eating, and we can incorporate more relaxing, healthy habits around dining. Habits that are more nutritious, satiating, and emotionally satisfying than any packaged meal or fast food joint can provide. Rethinking our dietary choices and restoring some of the customs of our near and distant ancestors is easier than we think. Eating the type of natural, unadulterated food that helped spur our evolutionary success and adapting our lifestyle to include more sleep, exercise, and quality time with one another is a biological prerequisite to good health.

THE PRIMAL KITCHEN TODAY

If you’re reading this cookbook, then clearly you are curious about all the hoopla around the primal/paleo diet. You may have already decided to give some recipes a try. Some people get overwhelmed if a new diet requires too many substitutions or unfamiliar ingredients from what they normally eat. Others start out strong and then waver when real life intrudes and they can’t fully implement all the changes, in spite of their best efforts. Best intentions can fall to the wayside without strategies in place to implement them. I’m going to walk you through some simple strategies and tips to help make the transition easier. (For those who want extra coaching, check out my 21-Day Primal Reset video course and The Primal Blueprint 21-Day Total Body Transformation book.) But for now...

STEP 1: LEARN TO DO IT YOURSELF.

Clearly, one of the best ways to improve the quality of your meals is to choose the ingredients and prepare your own dishes. It is empowering to be your own chef in charge of your own Primal kitchen. However, to put those good intentions into action takes advance planning and preparation. And sometimes it helps to start slowly; for example, plan one meal a week and shop, chop, and prepare that new meal. Take notes on what worked and keep track of what you might try differently next time. Then move onto exploring another dish or maybe a few more meals the next week.

STEP 2: PLAN FOR LEFTOVERS.

After you’ve tried a new primal dish that you deem worthy of making again, you might try double batching the recipe to have enough for leftovers. Or make a primal/paleo dish like a quiche or frittata that you can enjoy for a few days. Broths and soups are excellent choices for batching and refrigerating (or even freezing) for the future. Storage is key: so plan ahead by purchasing containers of different sizes that are suitable for refrigerating, freezing, or even reheating some leftovers.

STEP 3: READ AHEAD! PLAN ONE STEP AT A TIME.

Map the new terrain. Relax and enjoy reading through a recipe before you begin. Make a shopping list. Don’t be put off by long ingredient lists, as they don’t necessarily mean a recipe is going to be more difficult. (Have you ever noticed the long ingredient lists on packaged food?) The recipe is your organizational starting point. Let it guide your meal preparation—from shopping to cooking.

Allow plenty of time to cook without rushing yourself. As you gain confidence and experience from learning new recipes, you’ll be amazed by how quickly you can prepare them. If a recipe doesn’t suit your palate, don’t be discouraged. The more you practice cooking, the more comfortable you will become with changing ingredients in recipes to suit your personal tastes.

If you are already experienced in the kitchen, expand your horizons and try something novel: add a new technique to your repertoire, such as preparing bone broths or nut milks, or try making homemade sauces instead of buying prepared and packaged ones. Take it one step, one ingredient, one technique, and one recipe at a time.

STEP 4: EQUIP YOURSELF.

A well-equipped workspace saves time and effort in the long run and can even take much of the drudgery out of meal preparation. Kitchen tools and equipment come in a vast array of options, ranging from basic and manual to fully automatic with all the bells and whistles. We recommend starting with the basics and working up to adding the most often used, such as a food processor and crockpot or slow cooker.

Here are the basics:

•   sharp knives

•   cutting boards

•   spatulas

•   ladles

•   pots and pans

•   measuring cups and spoons

•   meat or food thermometer (preferably digital)

Here are a few of our favorite Primal Kitchen tools that may not be necessary, but they sure make life in the kitchen much easier.

Dutch Oven or Casserole

A large, heavy lidded pot that is perfect for dishes, like braised meat or stews, that often start out on the stovetop, and then transfer to the oven to finish cooking.

Food Processor

Great for slicing, grating, chopping, and mixing. Some households will manage quite well with only a very small model, but a machine with an 11-cup bowl is the standard size and most convenient.

Handheld (Stick) Immersion Blender

Blends ingredients for soup, batter, or smoothies right in a pot, bowl, or other container.

Slow Cooker

Otherwise known as a crockpot, this appliance will slowly and safely cook meat and vegetables to unbelievable tenderness while you’re busy doing something else.

Pressure Cooker

The opposite of a slow cooker, this cooks meat and vegetables in a fraction of the time it would take with traditional cooking methods. Ideal for cooking soups, stews, and large cuts of meat.

Instant Pot

As with a pressure cooker, the trendy Instant Pot shaves a lot of time off traditional pot meals. It also opens up your kitchen to a lot of new primal and keto options. In fact, I wrote a whole cookbook full of keto Instant Pot recipes: The Keto Reset Instant Pot Cookbook.

Mandoline

Slices vegetables and fruit into extremely thin and symmetrical shapes. Great for making zucchini noodles and vegetables chips and for making salads more interesting.

Dehydrator

Dries fruit and vegetables and even meat for jerky.

STOCKING THE PRIMAL PANTRY

In addition to a wide variety of fresh vegetables, meat, seafood, and select fruits on your grocery list, it’s helpful to have a pantry that is well stocked with less perishable staples. For both fresh ingredients and non-perishables, buy the most natural version you can. Avoid unnecessary ingredients, hormones, antibiotics, and pesticides. Buy from local producers when possible, even for items like honey and nuts.

Here are a few key ingredients you’ll want to keep on hand for the recipes in this book:

HERBS: Most fresh herbs will keep for up to a week if wrapped loosely in paper towels and stored in an airtight bag or plastic containers with tight lids in the refrigerator. Packed the same way, herbs can also be frozen for several months. Herbs with more delicate leaves, like cilantro and basil, tend to keep best outside of refrigeration in a jar of water. Herbs can also be dried. Tie them in a bunch by the stem and hang them upside down in a cool, dry place for several weeks. After drying, pull the leaves off the stems and store in airtight jars.

SPICES: Most spices are sold in whole and ground form. Ideally, buy whole spices and grind them right before using—a coffee grinder reserved just for spices works well for this. Pre-ground spices tend to have less flavor and aromatics than whole spices. Either way, store spices away