Vegetable Beef Skillet


  1. Yellow squash

  2. Onions

  3. White and purple cabbage

  4. Broccoli

  5. Cherry tomatoes

  6. Fresh garlic cloves

  7. Grass fed ground beef

  8. Organic sugar free tomato sauce (can sweeten with a bit of raw honey if desired)

  9. Salt (Himalayan or Sea)

  10. Any herbs and spices of choice

  11. Ghee butter or virgin coconut oil


Ground Beef

  1. Prepare ingredients:
    a. grate/mince the fresh garlic cloves
    b. cut the vegetables and place in a bowl

  2. Heat frying pan on medium heat and add ghee butter or virgin coconut oil

  3. Once hot, add grass fed ground beef, salt and seasonings of choice

  4. Stir until seasonings are mixed in fully

  5. Turn to low heat, add in tomato sauce and stir until fully mixed

  6. Keep covered while you start to cook the vegetables in separate pot


  1. Heat a large pot on medium heat and add ghee butter or virgin coconut oil

  2. Once hot, add the bowl of mixed vegetables

  3. Add salt, grated/minced garlic and seasonings of choice on vegetables and mixd until all vegetables are seasoned well

  4. Turn to low heat and keep covered for 5 minutes

Mix the Beef and Vegetables

  1. Turn off the heat of the frying pan (beef) and add the beef to the pot of vegetables

  2. Stir until beef and vegetables are mixed well

  3. Keep covered for 5-10 minutes then turn pot off

  4. Let sit for a few minutes then serve

Broccoli Mushroom Chicken


  1. Boneless chicken thighs (with or without skin)

  2. Broccoli

  3. Mushrooms

  4. Fresh garlic cloves

  5. Salt (Himalayan or Sea)

  6. Any herbs and spices of choice

  7. Ghee butter or virgin coconut oil


  1. Prepare ingredients:
    a. grate/mince the fresh garlic cloves
    b. cut broccoli and mushrooms if needed
    c. season the chicken thighs

  2. Heat frying pan on medium heat and add ghee butter or virgin coconut oil

  3. Once hot, add seasoned chicken thighs and ‘some’ of the grated/minced garlic

  4. Keep covered for 5-10 minutes until chicken is almost fully cooked

  5. Add the broccoli and mushrooms to the frying pan, being sure to fill the spaces in between the chicken thighs

  6. Add salt and grated/minced garlic on vegetables

  7. Turn heat to low

  8. Keep covered for another 5-10 minutes until chicken is fully cooked

  9. Serve

Garlic Shrimp Stir Fry

Garlic Shrimp Stir Fry Primal Nation


  1. Onion

  2. Purple cabbage

  3. Carrots

  4. Kale

  5. Fresh garlic cloves

  6. Jumbo shrimp

  7. Salt (Himalayan or Sea)

  8. Turmeric

  9. Ghee butter or virgin coconut oil


  1. Slice the cabbage, kale and onions

  2. Grate the carrots

  3. Grate/mince the fresh garlic cloves

  4. Mix together in a bowl

  5. Add salt and turmeric to taste

  6. Heat frying pan on low heat and add virgin coconut oil

  7. Once coconut oil is melted, add in shrimp with some grated/minced garlic

  8. Heat for 2 minutes then add in bowl of vegetables and mix together

  9. Turn frying pan to medium heat and stir from time to time, keeping pan covered in between.

  10. Cook for 10 minutes then serve

Primal Zucchini Soup

Primal Zucchini Soup

Servings: 4


  • 1 small diced onion

  • 3 cups of water or vegetable broth

  • 1 teaspoon of Himalayan salt

  • 1/4 teaspoon of freshly ground black pepper

  • 1 1/2 tablespoons of tahini

  • 1/2 teaspoon of cumin

  • 1/2 teaspoon of dried basil

  • 2 teaspoons of apple cider vinegar

  • 1/2 teaspoon of lime juice

  • 2 tbsp. of olive oil

  • 2 tbsp. of ghee butter

  • Add 1/2 teaspoon of xanthan gum. Pulse again.


  1. Mix Ingredients in a bowl

  2. Blend all ingredients in a food processor or blender.

  3. Put into large pot and simmer for 40 minutes over low heat.

  4. Stir from time to time adding in the olive oil and ghee butter

  5. Serve in bowls

Primal Nation Power Smoothie

primal nation power smoothie

How to Build a Primal Nation Power Smoothie

Blend the following:

LIQUID (pick one)

  • Unsweetened almond milk or coconut milk or water


  • E.g. Spinach or kale (don’t overstuff - one handful should be enough)

FRUIT (for a lower-carb smoothie, don’t always include fruit)

  • fresh or frozen berries (great antioxidant)

  • or 1/2 banana (a good sweetener)

HEALTHY FAT (pick one)

  • 1 tbsp. MCT or virgin coconut oil (MCT oil is best choice)

  • 1/2 avocado (makes it smooth)

  • or 1 tbsp. unsweetened (sugar free) almond butter

FIBER (pick one)

  • 1 tsp. chia seeds or flax seeds (also a good source of omega-3s)


  • 1 scoop unsweetened protein powder (preferably plant based such as rice, hemp or pea protein)


  • 2 tsp. matcha green tea powder

  • 1 tsp. maca powder


  • 1 tbsp. cacao powder (for a chocolate flavor. also a great antioxidant)

  • or few drops of vanilla extract (for a vanilla flavor)

  • 1 tsp. cinnamon

  • 1/2 tsp. nutmeg

SWEETEN (optional)

  • Erythritol or stevia (0 calorie sweetener)

Note: The more greens, fruit, seeds and protein powder you add, the more thick your smoothie will be due to the fiber content. To prevent your smoothie from being too thick, don’t stuff with too many ingredients.