TABLE OF CONTENTS

APPETIZERS

ParsnipFriesbyLauraPhelps.......................................................................................................... 1
TripleCoconutCrabCakesbyAlecandCarolineChevalier...............................................................2
SouthwesternFishCakeswithChipotleSauce!"#$%&'()'*+#,&'-.*...................................................3
CoconutTunaTartarebyToddRoberts..............................................................................................4
GrassFarmer'sPiebySeptemberMihaly..........................................................................................6
Grok,Wok,andRollCoconutShrimpbyRobO'Berry.......................................................................7
BREAKFAST

CoconutSquashPancakesbyJeffandTriciaBabinski.................................................................... 8
!"#"$%&'(%)*$+'byAdamTar............................................................................................................9
ThaiPancakesbyAlexaTang..........................................................................................................11
DRINKS

HotChocolatebyJustinD.Powers..................................................................................................12
CoconutStrawberrySmoothiebyHannaNikolausseon...................................................................13
CoconutSmoothiePlusbyJBandJennReynolds..........................................................................14
ThaiIcedTeabyHalcyoneVadeboncoeur.......................................................................................15
SNACKS

CoconutAlmondGranolabyAnikaPoli............................................................................................16
SuperRoastedGarlicSpreadbyHopeMalott.................................................................................17
CoproliteDelightbyJohnandEstherAtwell................................................................................... 18
SOUPS

CreamyCoconutSoupwithChickenbyMeganWalburger..............................................................19
CoconutPumpkinSoupwithSeaScallopsbyLeahGoldstein........................................................21
WildSalmonwithTarragonandCoconutMilkbyErinBrennan........................................................23
CoconutShrimpBisquebyHeatherBoyd........................................................................................24
ShrimpandFishCoconutCurryStewbyTaraAnacker...................................................................25
TripleCSoupbyGillianFritzsche....................................................................................................26
CoconutTurkeyStewbyGillianFritzsche........................................................................................27
CoconutShrimpSoupwithBokChoybyAubreyFleszar................................................................ 28
CoconutCurryChickenStewbyKimandChrisSchult................................................................... 29
ENTRES

ThaiChiliCoconutChickenbyBenKreps........................................................................................31
AussieLambbyAmyColes..............................................................................................................32
HazelnutCrustedChickenwithStealthCoconutbyGregReeves...................................................33
CoconutCurryPorkbyMartinNash................................................................................................35
CoconutLemonStirFrywithBroiledSalmonbyShaleahPoster....................................................37
~more~

TABLE OF CONTENTS
CoconutPecanChickenStripsbyLaurieUnderhill..........................................................................39
CoconutCreoleStuffedChickenbyJoshStuart..............................................................................41
CoconutLimeSteakSaladbyKatieReed.......................................................................................43
ChickeninCoconutHalfShellsbyKirstenM...................................................................................44
ChickenKelaguenbyTheresaBalintfy.............................................................................................46
BourbonCoconutCrustedChickenbyJohnLeslie..........................................................................47
CreamyTomatoBakedScallopbyLisaSmalheiser........................................................................ 48
SurfandTurfCoconutCurrybyAudryBarber..................................................................................49
CoconutMangoHalibutwithBokChoybyDianeCapps.................................................................51
CoconutCurryMeatloafbyDawesStrickler.....................................................................................53
CaulifowerCoconutPittubyLukeCrowe.........................................................................................54
CoconutFriedTilapiabyKristineRasmussen..................................................................................55
BroccoliBakebyJacquelineJoy......................................................................................................56
DESSERTS

CoconutRaspberryCreamPiebyTaylorRobichaud.......................................................................57
CoconutCupcakesbyMelisaAguilarRehm.................................................................................... 59
CoconuttyBreadPuddingbyMelisaAguilarRehm..........................................................................60
DoubleNuttyCoconutSquashCustardbyKimandChrisSchult....................................................61
StrawberryCreamandChocolateCashewSlicebyGeoffreyJonstone..........................................62
CoconutButterBlondieswithCoconutButtercreamFrostingbyBillandHaley..............................63
MiniCoconutPumpkinPiebyMeganWalburger.............................................................................65
ChocolateAlmondCoconutProteinFudgebyAmandaRogersMrida...........................................66
CompletelyCoconutConicalCannolibyErinGaines......................................................................67
CoconutPumpkinPuddingbyAllisonLawhon................................................................................. 68
SoftCoconutFlourPumpkinCookiesbyJulieMiller....................................................................... 69
CoconutPizzellesCookiesbyChristineHolman..............................................................................70
CoconutBananaAlmondIceCreambyLauraPappas....................................................................71
"Cocoa"NutPiebyDanaSchwartz..................................................................................................72
PumpkingIceCreambyJaimeL.Birch...........................................................................................73
NutButterandCoconutCookiesbyKateRowe...............................................................................75
CoconutTrailMixCookiesbyDeannaEberlin.................................................................................76
CrustlessCoconutCreamPiebyLaurenSeaver.............................................................................77
CoconutCoffeeHobnobsbyDevonSharon.................................................................................... 79

WELCOME
WelcometotheReaderCreatedCoconutRecipeeBook!Eachofthe62recipes
inthiseBookweresubmittedtoMarksDailyApple.comaspartofan"IronChef"
contestheldinSeptember2010insearchofthebestcoconutrecipe.Therecould
onlybeonewinner,butmany,manydeliciousPrimalrecipeswereentered.In
steadoftherecipesbeinglostforeverinthevoidofanemailinboxwe'vedecided
topublish,withpermission,aselectionoftheserecipes.It'sahodgepodgeof
coconutdelightdishesfromthekitchensofPrimalGrokStarsfromalloverthe
,"-./0'1"%2..'*$/'3445&675-+'3$/'8-539)3+&'-5#645+:'+"%4+:'5$&-;5+'3$/'<"-5:'3..'
withatleastatouchofcoconut.
NotethatthecontentsofthiseBookhavebeeneditedverylittle.Wehaven'tpho
toshoppedthepicturesandhavedoneminimaleditingforgrammarandspelling.
We'vedonethisintentionally,sothattheessenceandspiritofeachpersonalcon
tributionisn'tlost.Somerecipeshavemultiplephotos,othersdon't.Somecome
withaddedcommentary,othersjusttheingredientsanddirections.ThiseBook
maynotbereadyforbookstores,buteachrecipeandvoiceisunique.Andthat's
thewaywelikeit!Additionally,notallrecipeshavebeencreatedandvettedby
Primalstaff.Onlyrecipeingredientsandthegeneralqualityofeachsubmission
=3>5'855$'*.&5-5/0'?'="45'@"%2..'5A4."-5'&=6+')-55'5B""9:'5A45-6<5$&'6$'&=5'96&#=5$:'
anddiscoversomerealtreasuresthatyoucanaddtoyourPrimalBlueprinteating
strategy.
Manythankstoeveryonethatsubmittedarecipe!Grokon!

iv

PARSNIP FRIES

SubmittedbyLauraPhelps

INGREDIENTS
!" 3mediumparsnips
!" 3tablespoonsalmondbutter
!" 2tablespoonscoconutoil
!" teaspoonseasalt
!" cupgratedcoconut

DIRECTIONS
Preheatovento400F.PeelandsliceparsnipsintoFrenchFryshape.Inalargebowlmixtogethertheal
mondbutter,coconutoilandseasalt.Tossparsnipslicesinthealmondbuttermixture.Putgratedcoconuton
aplateandrolleachparsnipsliceinthecoconut.Placecoatedparsnipslicesonabakingsheetinasingle
layer.Bake4050minutes,untilparsnipscookedandcoatingisgoldenbrownandcrispy.

APPETIZERS

TRIPLE COCONUT
CRAB CAKES

SubmittedbyAlecandCarolineChevalier

INGREDIENTS
!" 1lbcrabclawmeat,welldrained
!" 1egg
!" 1scallion,greenandwhiteparts,finelychopped
!" 2cherrybomb(hot)peppers,minced(ormoreifyou
likespicyfood)
!" 2Tchoppedfreshcilantro,plusmoreforgarnish
!" 2tsplemonjuice
!" 1tspWorcestershireSauce
!" 1tspdijonmustard
!" cupplus2Tunsweetenedflakedcoconut,plus
moreforbreading
!" CoconutOilorCoconutSprayforsauteeingorbaking
(seecookinginstructionsbelow)
!" 14.5ozcandicedtomatoesw/garlic&onion,drained
!" cupcoconutmilk
!" 1tspGaramMasala
!" 1tspcurrypowder
!" 1tspwheatfreesoysauce
!" Salt&Peppertotaste

DIRECTIONS

Tomakethecrabcakes,combinebeatenegg,scallion,hotpeppers,cilantro,lemonjuice,Worcestershire
Sauceandmustardinamixingbowl.Mixwell,thengentlyfoldincrabandcupplus2Tunsweetenedflaked
coconut.
Pourapileofcoconutflakesonaplate.Toformthecrabcakes,takeapproximately#cupofthecrabmixture
inyourhands,formintoacakeandthengentlycoatwiththeremainingcoconutflakes.
Placethecompletedcakesonacleanplate.Thisrecipewillyieldbetween68cakes,dependingonthesize
ofyour#cupmeasure.Refrigeratethecakesfor2030minutes(ormore,ifyouwanttomakethecakesin
advance)toset.

Whilethecrabcakesaresettingintherefrigerator,begintheIndianCoconutSauce.Inanancientblenderthat
youfoundsophomoreyearincollege(oraVitamix,ifyouareluckyenoughtohaveonewink,wink),blendall
ofthesauceingredientstogether.Note:Dependingontheweatherandyourmood,youcaneitherservethe
sauceatroomtemperatureorheatthesauceinasaucepanoverlowheatbeforeserving.

Tocookthecakes,youhavetwooptions:

Option1:Sautethecakesincoconutoilovermediumheatapproximately57minutesperside
Option2:Bakethecakesonabakingsheetcoatedwithcoconutoilcookingsprayina375Fovenfor20
minutes,flippingthemhalfwaythroughthebakingtime

Toserve,spoonsomesauceonthebottomofashallowbowlandplaceoneortwocakesontop.Onecake
wouldmakeaniceappetizersizeportion,twocakeswithasideofveggiesmakesagreatmaincourse.Ifyou
wanttogetfancy,garnishwithsomechoppedcilantro.

APPETIZERS

SOUTHWESTERN FISH CAKES

!"#$%&&'()#*)+,-%.&%/')0-%12/
WITH CHIPOTLE SAUCE
INGREDIENTS
!" 1andcupssalmon
!" 1smalltomediumbellpepper
!" smallredonion
!" jalapenopepper
!" 1lemonzestedandjuiced
!" 2largeeggs
!" tspgroundcumin
!" tspchilipowder
!" tspdriedoregano
!" 1chipotlepepperinadobosauce
!" cupunsweetenedcoconutflakes
!" Coconutflourfordredging
!" Coconutoilforsauting
!" 1cupunsweetenedcoconutmilk

Thesefishcakesareasversatileastheyaredelicious.Theymakeasatisfyinglunch/dinnerandifyoumake
themasmidgesmaller,theyworkwellasanappetizer.Iusedcannedwildsalmonbutyoucouldeasilysub
stitutecannedtunaorcrabmeat.Eventhoughtheycontainfour,thatsrightfolks,fourformsofcoconut,they
donttasteparticularlycoconutty.

DIRECTIONS

Verycoarselychopbellpepper,onion,jalapenopepper.Throwintoafoodprocessoruntilfinelyminced.
Inalargebowlcombinethemincedpeppersandonions,shreddedcoconut,salmon,eggs,cumin,chilipow
der,oregano,lemonzest.Mixwithingredientswellwithhands.Shapemixtureintopattiesanddredgeinco
#"$%&'C"%-0'D=5$'4.3#5'&=5'43&&65+'6$'&=5'-5)-6E5-3&"-')"-'3'.53+&'3$'="%-0'D=6+'+&54'6+'6<4"-&3$&'3+'6&'=5.4+'&=5'
*+='#395+'*-<'%40
F=6.5'&=5'*+='#395+'-5+&'6$'&=5')-6/E5:'E"'3=53/'3$/'<395'&=5'+3%#50'?$&"'&=5'/6-&@')""/'4-"#5++"-'8",.'&=3&'
youpreviouslyused(whydoextradishes?plustheremainingbitsofpeppersandonionsthatsticktothein
+6/5'")'&=5'8",.',6..'C3>"-'&=5'+3%#5G:'3//'&=5'#=64"&.5'45445-'6$'3/"8"'+3%#5:'#"#"$%&'<6.9:'.5<"$'H%6#5:'+3.&'
andpepper.Turnthemachineonandprocessuntilthesauceissmooth.Poursauceinsmallbowlandset
asideuntilreadytoeat.
F=5$'&=5'#395+'=3>5'-5+&5/')"-'3$'="%-'+3%&;'6$'#"#"$%&'"6.0'I-5++'/",$',6&='3'+43&%.3'6)'&=5@')3..'343-&0
F=5$'$6#5.@'8-",$5/'"$'&=5'"%&+6/5'3$/',3-<5/'&=-"%E="%&'4.3&5'&=5'*+='#395+'3$/'+5->5',6&='&=5'+3%#50''
Happyeating,primalstyle!

APPETIZERS

COCONUT TUNA
TARTARE

SubmittedbyToddRoberts

INGREDIENTS
!" 2cupsfinegratedcoconut(unsweetened)
!" 7oz.blockofcreamedcoconut(unsweetened)
!" 2cupsboilingwater
!" cupstoastedcoconut
!" 1tbspgrammasala
!" 1cuptoastedcoconut
!" tspsalt
!" 2eggwhites
!" cupsfinelymincedonion
!" cupsfinelymincedcucumber
!" cupsfinelymincedfreshchili(usewhicheverkind
suitsyourcapsaicinreceptors)
!" 1tbsp.coconutoil
!" 1tbsp.ricevinegar(unseasoned)
!" 1tspsalt
!" 1tbspfreshgratedginger(useaMicroplanetogetit
pastelike)
!" cupstoastedcoconut
!" 12oz.freshsushigradetunasteak
Dontbescaredoffbythestrangecompositionandlonglistofsteps.Ittastesawesome,looksimpressiveandis
notthathardtodo.Ifyouhaveanassistantitwillcometogetherinunderanhour.Evenwithoutoneitdoesnttake
muchlonger.Itsperfectforanydinnerparty,primalornot.Orjustduringtheweekwhenyouareinthemoodfor
somethingjazzy.Thisrecipemakes2dinnersizedservings.Ifyouwanttouseitasanappetizeritwillmakeat
least4,justcutbackonthesizeofthecones.Theonlyproblemscalingupforabiggerpartywillbetheicecream.
Therecipemakesabout4servingsworth.Youcanprobablydoublethequantity,butifyouneedevenmoreyouwill
havetodomultiplebatchesunlessyouhaveagianticecreammaker.

DIRECTIONS
Toastthecoconutina350Fovenfor8minutesoruntilgolden.Letitcoolforafewminutes.Youwilluse
thiscoconutinallthreecomponentsofthedish.Youmaywanttomakealittleextrasoyoucansneaksome
pinchestosnackonwhileyouwork.
Puttheblockofcreamedcoconutinamediumsizedmixingbowlandpourthe2cupsofboilingwateroverit.
Letsitforabout5mins,pokingthecoconutwithamixingspoononceinawhiletobreakitupasitsoftens.
Onceitscompletelysoftened,whiskitforafewsecondstomakesureallthelumpsdissolve.Addthegaram
masala(whicheverbrandyoulike,IamluckyenoughtohaveafriendwhosemomsendsitfromIndia)and
toastedcoconutandwhiskituntilitswellblended.Ifyouwantitalittlebitsweeter(asis,itjusthasthesweet
nessfromthecoconut)youcouldaddsomehoney,butIdontthinkitneedsitinthiscontext.Stashthebowl
inthefridgetocooldownandthickenforahalfhourorso.
Oncethemixturehascooleddown,dumpitintoyouricecreammakerandprocessaccordingtoyourmodels
instructions.Themixwillsetupmuchfasterthannormalicecreamduetothelackofsugarandsuperhigh
proportionofcoconutfat(yourskinwillbeglowinginthemorningafteryoueatit)sokeepaneyeonitafter

APPETIZERS

COCONUT TUNA
TARTARE, CONTD
10minutes.Besuretoscoopitintoaseparatecontainer
ASAPifyouarenotusingitimmediatelyoritwillfreeze
tothesideoftheicecreammaker.Stashtheicecream
inthefreezeruntilyouarereadytoserve.Therewillbe
someleftover,sofeelfreetosampleit.Isuggestadding
a few grains of coarse salt to your taste testing spoon
beforeyoustickitinyourmouth,itreallyenhancesthe
flavornicely.
Puttheeggwhitesinasmallmixingbowl.Addthesalt
andwhiskwithaforkforafewsecondsjusttobreakup
thewhitesalittlebitanddissolvethesalt.Addthecoco
nutandstirituntilwellcoatedwiththeeggwhites.The
texturewillbeprettymuchlikewetsand.
Dividethemixtureinhalf.Takeoneportionandsmoosh
itintoaballinyourhands,approximatelythesizeofa
racquetball.Itshouldoozealittlewhenyousqueezeit,
butyoushouldntbeabletowringmoistureoutofit.Ad
justthetexturewithalittlemorecoconutorsomewater
ifneeded.PuttheballonaSilpatlinedbakingsheetandflattenitintoacircleabout1/8inchthickand6orso
inchesacross.Itneedstobethinenoughtobebendablewhenitcomesoutoftheoven,butnotsothinthat
itbreaksapart.Useyourbestjudgment.Repeattheprocesswiththeremaininghalfofthemixture.Youllbe
abletofittwotuilesperbakingsheetsoifyouarecookingforacrowd,takethatintoconsideration.
Bakeat250F(yes,thatcool)forabout25minutes.Startcheckingafter20,andifthetuilesseemstobeget
tingtoocrunchygoaheadandpullthemout.Onceoutoftheovenyouhavetoworkfastbeforetheysetup.
Cutaslitfromtheedgetothemiddleofthetuileandoverlapthecutendsintoaconeshape.Placethecone
intoamartiniglass(preferablyonewithoutamartiniinit).Ifyouwanttobeextrafancy,youcantrimtheexcess
offtheconesotheedgesaligninsteadofoverlap,butthatjustmeansyougetlessofthetastyconetoeat.
Repeattheprocesswiththesecondcone.Lettheconessitforafewminutestocrispup.
Putthemincedonioninacupofcoldwaterfor5minutestomellowoutthearomaandheat.Inthemeantime,
puttheoil,vinegar,saltandgingerinamediummixingbowlandstirtocombine.Draintheonionsandaddto
thebowlalongwiththecucumberandchili.Stirtocoatthevegetablesandletsitforafewminutestomari
nate.
Dicethetunaintoinchcubes(orinchifyourunoutofpatiencelikeIdo).Removeanycartilage/silverskin
youfindinthetunasinceitmakesithardertodiceandchew(tossittothedogs,theywillbeyourBFFforat
leastthenext5minutes).Addtothevegetablemixturealongwiththetoastedcoconutandstirtocombine.You
probablywanttodothisrightbeforeyouserveit.Theresnotalotofvinegarinthedressing,butitsprobably
enoughtodiscolorthetunaifitsitsfortoolong.

Assembly
Scoophalfthetunaintoeachcone,moundingitupsoitlooksnice.Topwithascoopoftheicecream,and
sprinklewithapinchofcoarseseasalt.Serveimmediatelywhiletheconesarestillcrisp.Besuretogetalittle
ofeachthingineachbite!
Ifyouareservingthistofriends,IsuggestwearingahelmetbecausetheywilltrytoGrokclubyouoverthe
headanddragyouhometobetheirpersonalcavechef.

APPETIZERS

SubmittedbySeptemberMihaly

GRASS FARMER'S PIE

INGREDIENTS
!" 1poundgroundbeef(grassfed)
!" 1cchoppedonion
!" 1pintgrapetomatoes,halved
!" 3smalldillpickles
!" cmayonnaise
!" 2Tspicymustard
!" 6largeeggs(pastured,organic)
!" ccoconutflour(organic)
!" tbakingpowder

I5-=34+'&=5-5'6+'3'<"-5'5."J%5$&',3@'&"'+3@'6&:'8%&'K=3."$'45-)5#&.@'/5+#-685+'&=5'C3>"-'")'&=5'<53&83..+'+=5'5$&5-5/'
inthePrimalBlueprintCookbookContestwiththisquote:Theysatisfymymmm,goodnessrequirement.Itstrue.
L(<<M'6+'.695.@'&"'85'&=5'*-+&'&=6$E'"%&'")'@"%-'<"%&=',=5$'@"%'&395'3'86&5:'&=3$9+'&"'3'C3>"-)%.'#"<86$3&6"$'")'E-"%$/'
beef(orbison)andsweetItaliansausage.YoucanalsodowhatShalondoesandkeepyourfreezerwellstocked
wheneverhungerhits,defrostafewforaconvenientproteinpackedsnack.Makes20largeor30mediummeatballs.

DIRECTIONS
1.Preheatovento350F.
2.Brownthegroundbeef.
3.Mixalloftheotherstuffupinabowl.Siftingthecoconutflourisnotabsolutelyessential,butithelpsgetthe
lumpsoutanddistributestheflourevenly.
4.Oilthemuffintins(Iusespraycoconutoil,whichisthebestnonstickoilintheuniverse).
5.Thispartiskindoffun.Takehalfoftheeggmixtureanddivideitamongthe12muffincups.Thenaddground
beeftoeachcup,untilyouveusedallofit.Topeachwiththeremainingeggmixture.Theywillbeoverfulland
lookkindoffluffyontopwhenyouredone.
6.Bake25minutes.Letrest10minutessoegg/coconutmixturefinishescooking.

APPETIZERS

SubmittedbyRobOBerry

GROK, WOK, AND ROLL

COCONUT SHRIMP
INGREDIENTS
!" 1egg
!" cupalmondflour(orcrushedalmonds)
!" "#"$%&"'(()"*+)"$+$+,%-".%/$(0
!" 2cupsflakedcoconut
!" 1lbuncooked,peeled,anddeveinedshrimp
!" 3cupscoconutoilforfrying(oliveoilworksinapinch,
likeiftryingtobeatadeadline)

DIRECTIONS
Step1:Preparecupofalmondflour.Ifyoudonthavealmondflower,youcanprepareyourownwithsome
rawalmondsandafoodprocessor.BecauseIdontyetownafoodprocessor.Ihadtoimprovise.Justplace
thealmondsinaZiplockbagandbeatthemintoasfineofapowderasyouvegotthepatiencefor.
Step2:Mixcupofalmondflour,egg,andbeerinabowl.Whiskuntilyouhaveathickandstickymixture.
Placetheshreddedcoconutinaseparatebowl.
Step3:Diptheshrimpinthebeer/battermixture.Ifyourehavingtroublegettingittocoatcompletely,trytoss
ingtheshrimpinsomeflourbeforehand.
Step4:Rollthebattercoatedshrimpintheshreddedcoconut,thenplacethemonaplateandrefrigeratefor
15to30minutes.Meanwhile,preheattheoilinaWok,fryingpan,deepfryer,orwhateveryouhaveto350
degrees.Youwantittobeniceandhotwhenyoudropintheshrimp.
Step5:Letthemfryfor2to3minutesoruntiltheyregoldenbrown.Usingtongs,removeyourfinishedproduct
fromtheoil,placeonapapertoweltodry,andGrokon!

APPETIZERS

COCONUT SQUASH
PANCAKES

SubmittedbyJeffandTriciaBabinski

INGREDIENTS
!" 1ccookedandmashedbutternutsquash
!" 2calmondflour
!" 2eggs
!" 2teaspoonbakingsoda
!" 2cupstoastedcoconut
!" 1cupcrumbledcookedbacon
!" 2tspofcinnamon(sweetervariation)

DIRECTIONS
Mixthecookedbutternutsquash,almondflour,eggs,bakingsoda,toastedcoconut,andcrumbledbacon.
Themisturewillbethickandlumpy.(Thosethathaveissuewithlumpypancakescouldthinthebatterdown
withcoconutmilk).
Herecomesthetoughpart:HeatcoconutoilonskilletonMediumheat.Cookthepancakesuntilgoldenon
eachside(2to3minutes)andcookedinthemiddle.Becarefultheyedgeswillcookquicklywiththeco
conutoil.
Servewarm,ofcourse,withalittleextracrumbledbaconontopandatinydrizzleofhoneyoverthepan
cakes.
SweeterVariation:Simplyomitthebaconandadd2teaspoonsofcinnamon.Servewithhoney.

BREAKFASTS

SubmittedbyAdamTar

COCONUT MUFFINS
INGREDIENTS
!" 4eggs
!" cupofcoconutflour(moreifthebatterisrunny)
!" 1tspbakingsoda
!" tspoflemonjuice
!" Dashofcinnamon(oneachmuffinbeforeitbakes)
!" 1canofcoconutmilk(14floz.or1cups)
!" cupofcoconutoil(OrEuropeanStylebutterIused
KerryGold)
!" cupofhoney(optionalbut,recommended)
!" 1cupofchoppedcashews
!" cupofraisincranberrymix

Thiscakeissimplyfabulous,andreallyhitsthespotwhenyouarelookingforsomethingsweetbut,trying
&"'+&3@'I3.5":'"-',=5$'@"%N-5'.""96$E')"-'3'=53.&=@'+$3#9'&"')55/'&=5'96/+0'D=5'C3>"-+'#"<86$5/'3-5'"%&'")'
thisworld.Rollyourselvesup,andletsgetstartedwiththisdelectabletreatthatwillkeepyoucomingback
formore!

DIRECTIONS
Preheattheovento400degrees.Gatherallofyourdryingredientsinmixthemtogetherinasmallmixing
bowl.Ifdesiredthedryingredientscanbesifted.
Meltthecoconutoil(orbutter)inasmallbowl.Begintoaddoneeggatatimetothebuttermixture.Whenall
theeggsaremixedin,addthehoney,lemonjuice,andcoconutmilktothemixtureandstir.
Atthispointyoushouldstarttofeelatinglingsensation,becauseyourdelectablegoodiesarehalfwaydone!
Slowlybegintoaddthedryingredientsmixtothewetingredientswhilestirring.Dependingonthesizeof
thecoconutmilkcan,themixturemaybealittlerunny.Ifthisisthecase,dontbeafraidtoaddalittlemore
coconutflower.

BREAKFASTS

COCONUT MUFFINS, CONTD

Whentheingredientsarefullymixedtogetherwithoutlumps,itisnowtimefoldinthechoppedcashewsand
cranberry/raisinmix.

Whenfullyblended,begintopourthebatterintoyourpanormuffintray(fillalittleoverhalfofthewayfull).
Besurethatyouhaveoiledyourpanormuffintraytoavoidsticking.Atthispoint,sprinklethecinnamonon
topoftherawbatter.

Placeintheovenfor1822minutes.Totestiftheyaredone,takeatoothpickandinsertitinthemiddleofthe
muffin.Ifitcomesoutofthemuffinclean,theyaredone!
Letthemcoolforabout5minutes,andenjoythisdelicioustreat!!

BREAKFASTS

10

THAI PANCAKES

SubmittedbyAlexaTang

INGREDIENTS
!" 2eggs
!" c.almondmeal
!" 1carrot,peeledandshredded
!" 1tbsp+1tsp.unsweetenedshreddedcoconut
!" 5leavesThaiorsweetbasil,julienned
O' tsp.salt
!" Afewgrindsoffreshlygroundblackpepper
!" Unrefinedextravirgincoconutoil

DIRECTIONS
Prepthecarrotsandthebasil.Breaktheeggsintoabowlandbeatthem.Thendumpallofyouringredients
intothebowlwiththeeggs.Yep,justdumpthemin.Now,swirlitallaroundintoahappysludge.Noneedto
worryaboutoverstirringbecausethisisaprimalpancake,akaglutenfree!
Turnonyourstovetomediumhighheatandheatup2tsp.ofthecoconutoil.Whentheoilisshimmeryand
movesabouteasilyinthepan,thepanishotandready.Pourinyourhappysludgeandspreaditoutintoa
43$#395'+=3450'F36&'%$&6.'&=5'43$#395'.""9+'/-@'3-"%$/'&=5'5/E5+:'38"%&'P'<6$%&5+:'&"'E6>5'6&'3'C640
Theothersidewillonlyneedtocookforabout30seconds.Transferittoaplate,cutitupasyouwish,and
enjoy!Itsgreattoppedwithkimchiandsomeextrabasil.

BREAKFASTS

11

HOT CHOCOLATE

SubmittedbyJustinD.Powers

INGREDIENTS
!" 120mLcoconutmilkorcream
!" 1.35oz.chocolate
!" 2tablespoonsshreddedcoconut

DIRECTIONS

First,measureoutyourcoconutmilkintoaheavysaucepansetoverlowheat.Choporgrateyourchocolate
soitwillmelteasier.(IuseTazaChocolatebecauseitistrulyminimallyprocessed,whichcreatesaveryfruity
butstillverychocolateytastethatdoesntoverpowerthecoconutmilk.)
Addyourchocolatetothemilk.Thisisthetimetoaddaspice(ortwo),somethinglikecinnamon,cayenne,
cardamon,ormaybesomeorangezest,whateveryoureinthemoodfor.
Turntheheatuptomediumandwhiskaroundtomeltthechocolate,turnofftheheatjustbeforethecoconut
milkcomestoaboil.Pourintoyourtwodoubleespressocups.
Putasmallsautepanovermediumhighheatanddropinyourshreddedcoconuttotoastit.Moveitaround
frequentlyorelseitwillburn!Onceitsniceandgoldenbrown,droponetablespooneachontoyourfilledcups
andenjoythesizzlingsounditmakes!Serve!
Alternately,dontserve,butcoverandrefrigerateuntilcompletelychilled,thenservewithaspoon.Thanksto
theadditionofthechocolate,thecoconutmilkwontseparateorhardeninthefridge,thoughitwillbecomea
bitthicker.Thetoastedcoconutwillsinktothebottom,anddamn,diggingthatoutwithyourspoonisafine,
finething!

DRINKS

12

SubmittedbyHannaNikolausson

COCONUT STRAWBERRY
SMOOTHIE
INGREDIENTS
!" 1cupplainfrozenstrawberries
!" cupplainfrozenmango,incubes
!" 1cupcoconutmilk
!" cupwater
!" Tinypinchofseasalt
!" Generouspinchofpurevanillapowder

(orfromvanillabean)
!" 1tbspextravirgincoconutoil
!" 1freerangeorganicrawegg

(ormoreifyouwanttogoforextraproteins)

Thisstuffiswaybetterthanamilkshake!Ifyoustillwanttoimprovethecarb
count,youcouldgofor1.5cupsofstrawberriesinsteadofthehalfcupof
mangoandcut8.2gramsofcarbs.

DIRECTIONS
Putallingredientsexceptthecoconutoilandegginablender.Blendallingredientswell.Thethingis,youdont
wanttoaddthecoconutoiluntilyouhaveacreamyconsistency.Ifthemixtureistoocold,youwillgeticey
coconutlumpsfromtheoil,soblenduntilitlookscreamyratherthanslushy.WithmyterribleblenderIhadto
stopitacoupleoftimesandstirwithaspatulainordertokeepthebladesmoving.
Whenmixtureislookingcreamyenough,addcoconutoilandblendwell.
Addtheegg(s)andpulseafewtimes.
Pouringlass(es)/masonjarandenjoywithastraw.Ifyouwantevenmorecoconutflavour,sprinklegrated
coconutontop.

DRINKS

13

COCONUT
SMOOTHIE PLUS

SubmittedbyJBandJennReynolds

INGREDIENTS
!" 114.5ozcanofcoconutcreamorcoconutmilk
!" 1heapingcupofstrawberries(fresharebetterbutyou
canusefrozen)
!" 2cupsofblueberries(ditto)

DIRECTIONS
Placestrawberriesandblueberriesintheblenderwithcoconutcream(cleaningthemfirstorjustgoGrokstyle
andthrowtheminleavesandall.)Blenduntilsmooth.Thiswillmakeabouttwo12ozservings.
OptionalVariations(thepossibilitiesareendless):
O' Ifyouwouldlikeittobealittlecrunchingyoucanadd12cupsofice.
O' Adding12tablespoonsofcocoapowder
O' Adding12teaspoonsofvanilla
O' Adding12teaspoonsofcinnamon

DRINKS

14

THAI ICED TEA

SubmittedbyHalcyoneVadeboncoeur

INGREDIENTS
!" 2TThaitea
O' cancondensedcoconutmilk
!" 1Tmaplesyrup(usedassweetner)
!" Frenchpress(anynumberofthevariousloosetea
containmentoptionsavailable)
!" Icecubes

TraditionalThaiIcedTea(atleastasitispopularizedhereintheUSAthese
days) is basically the special Thai tea and sweetened condensed milk. I
thinkthatthereareafewvariationsonthis,butthosearethebasics.Iuse
3'Q-5$#='I-5++'&"'8-5,'6&'R"&=5-'"4&6"$+'6$#.%/5'%+6$E'3'#"))55'*.&5-'"-'3$@'
numberofthevariouslooseteacontainmentoptionsavailableiampar
ticularlypartialtothetsac).Ibrewstrong,soevenwithalotoficeyoustill
#3$'&3+&5'&=5'/6+&6$#&'D=36'&53'C3>"-0'?'4"%-5/'&=5'="&'&53'">5-'&=5'6#5'3$/'
thentoppedthewholethingoffwithclosetoahalfacupofcm/msconcoc
tion.ThereisapouringtechniquethatIamcurrentlylacking,soIdidnotgetthelovelylayerofcoconutmilk/maple
syrupatthetopoftheglasswiththebottomshowingthedistinctiveburntorangecolorofThaitea,butIdidgetvery
yummyandhappilyprimalThaiicedtea.

DIRECTIONS
HeatwaterjustuntilboilingpointandbrewtheteainFrenchpress.Letstanduntilroomtemperatureorre
frigerateuntilcool.
Pourmaplesyrupintoahalfcanofcoconutmilkandstir.(Remembertoshakecanofcoconutmilkbefore
opening).
Q6..'&,"'E.3++5+'38"%&'S')%..',6&='6#50'I"%-'&53'">5-'6#5')"..",5/',6&='#"#"$%&'<6.9T<34.5'+@-%4'<6A&%-50

DRINKS

15

COCONUT ALMOND
GRANOLA

SubmittedbyAnikaPoli

INGREDIENTS
!" 2Tablespoonscoconutoilliquefied
!" 1Tablespoonvanillaextract
!" tspalmondextract
!" teaspoonsteviaextract,youcouldalsouse12
Tablespoonshoneyifyoudontlikethetasteofstevia
!" 1teaspoonhoney(ifusingstevia)
!" 1cupofcoconutflakes(unsweetened)
!" cupofeach(raw)slicedalmondsandpecanpieces,
(ifyouhaveothertypesofnutslyingaroundfeelfreeto
subthemin).
!" 1tablespoonofgroundupflaxseeds
!" 1pinchofcinnamon
!" 1pinchofnutmeg

Devouryourprimalcreation!Youknowthosefreshpickedwildraspberries?Theycouldbeasweettastytop
pingforthisgranola,justpouralittlecoconutmilkontopandenjoy.Thisgranolamakesagreatbreakfastor
snackforthosedayswhenImawayfromhome,andwantaprimalmunchy.Onerecipewillmakeabout1
cupsoftoastyprimalgoodness.Feelfreetoplayaroundwiththenuts,spicesandflavoringsyouwontbedis
appointed.Ihopethatyouwillenjoycreatinganddevouringyourownversionofmycoconutalmondgranola
andthatitwillsatisfyanyofyourfuturecrunchyprimalcravings.

DIRECTIONS
Getreadytomakeyourdeliciousprimalgranola,preheatyourovento300F.
Whiskalltheliquidingredientstogether.
Thenmixinalltheotheringredientsintheorderlisted,makingsuretocoatcoconutandnuts.
Bakeforabout7minutes,stirandthenbakeforanother7minutesoruntilitstoastyandgoldenbrown,watch
tomakesureitdoesntburnitcangofrombeautifultoastybrowntoblackinjustafewminutes.

SNACKS

16

SUPER ROASTED
GARLIC SPREAD

SubmittedbyHopeMalott

INGREDIENTS
O' cupextravirgincoconutoil
!" 45headsgarlic
!" 1tspRedmondsseasalt
!" 1tspdryoregeno
!" MediumLeCruesetdutchoven

DIRECTIONS
Whacktheclovesof45headsofgarlicwiththepot.Peelclovesandsetaside.Heatcupextravirgincoco
nutoilinpot,mediumheat.Addpeeledsmashedgarlictoheatedoil.Lowerheattolowandsimmeruncovered
for2030minutes.
Garlicshouldslowlybegintoturngoldenbrown.Ifbrowningtooearly,lowertheheatandcontinuesimmering
foranother10minutes.
Removepotfromheatandmashwith1tspRedmondsSeaSaltandatspdryoregano.Pourroastedgarlic
pasteintoacleancanningjarandrefrigeratefor1hour.Addremainingcupextravirginoliveoilandmixwell.

SNACKS

17

SubmittedbyJohn&EstherAtwell

COPROLITE DELIGHT
INGREDIENTS
!" 1Cupalmondbutter(freshground,organicpreferred)
!" 1"2%&"$+$+3"&+45()"*6&($/37"53)8"+)"9%-$:(5"&)(" "
ferred)
!" Cupcoconut(dried,shredded)
!" Cupgroundflaxseed
!" 2Heapingteaspoonshoney

D=6+'$"U#""96$E:'VWU<6$%&5:'*$E5-U)""/'-5#645'6+'"45$'&"'6$&5-4-5&3&6"$X'&=5'3<"%$&'")'53#='6$E-5/65$&'#3$'
85'<"/6*5/'&"'&3+&5'3$/'&=5-5'6+'4.5$&@'")'-""<')"-'+%8+&6&%&6"$0'?)'@"%-'&3+&5'-%$+'&"'&=5'+,55&'+6/5:'3//'<"-5'
honey.Ifyoulovechocolateanddonotmindsomebitterundertones,addmorecocoa.Ifyoudonothave
E-"%$/'C3A'+55/:'%+5'#=63'+55/+0'?)'@"%',3$&'&"'5A45-6<5$&:'3//'#"#"3'$68+:'/-65/'85--65+:'<3+=5/'83$3$3:'
walnutsorwhateversuitesyourfancy.

DIRECTIONS
Addallingredientstogetherinlargebowl.Mixintoathickpaste.Rollintosmallballs,aboutinchto1inch
indiameter.Layoutonwaxpaperoraplate.Maybeeatenstraightawayorcoveredandchilledorfrozen.
Makesabouttwodozenballs.
Note:Thealmondbutteristhebaseandcouldbesubstitutedwithcasheworothernutbutters.Whilethe
cocoa,coconut,andflaxaddflavor,theyalsoplayanimportantroleinabsorbingthealmondoilandingiving
theendproducttherightconsistencysomethingtokeepinmindifyoudecidetoexperimentwithsubstitu
tions.Nuts,driedfruits,andwholeseedswilladdtextureandflavor.Wholecoconutbutter(whichsolidifiesat
roomtemperature)canalsobeaddedforvariationinflavorandtexture.

SNACKS

18

SubmittedbyMeganWalburger

CREAMY COCONUT SOUP

WITH CHICKEN
INGREDIENTS
!" 2lbschicken(orbeef,pork,fish,shrimp,andsoon)
!" 2cupscoconutmilk
!" Dashofsalt
!" 1cupscubedbutternutsquash(orsweetpotato,
cauliflower,turnips,parsnips,andsoon)
!" 1onion
!" 12stalkscelery
!" 2cupschickenbroth
!" 1tsalt(adjustthisifyouusedstoreboughtchicken
stock)
!" 1tgroundpepper
!" 1teaspooncurrypowder
!" teaspoonmincedgarlic
!" Pinchofnutmeg
!" Coconutoilforthepan

Thisismorethanjustarecipe,itsatemplatetohelpyoudesignanytypeofcreamycoconutsoupyoudlike.If
Iwereanartist,IthinkIdlikesouptobemymedium.Soupisquick,easy,healthy,anddeliciousandeveryone
shouldknowhowtomakeitwell.

DIRECTIONS
Getthemeatcooking...Iusedboneinchickenthighs,butreallyyoucouldgetcreativehereandusedabeef
roast,slicedbeef,cubedpork,aporkroastwhateveryouhaveinyourfreezerreally.(Ifyoureusingfish
orshellfish,itwillcookquiteabitquicker.)Bringthechickenandcoconutmilk(withadashofsaltoverit)to
aboilovermediumheat,thenturntolowandsimmerwithalidonforabout3040minutes.Thisisgoingto
giveyourmeatagreatflavorandcreateacreamycoconutstock.

SOUPS

19

CREAMY COCONUT SOUP

WITH CHICKEN, CONTD

Y6#5'&=5'"$6"$'3$/'#5.5-@0'K3%&;'&=5<'6$'#"#"$%&'"6.'%$&6.'&-3$+.%#5$&'3$/'H%+&'+&3-&6$E'&"'&%-$'E"./5$0'(53$
while,cutopenthebutternutsquash,scrapeouttheseeds,andcutintooneinchcubes.Thisiswhereyou
cangetcreativewithvegetables.Thissoupwouldbedeliciouswithanytypeofwinterveggie,tryrootsand/
orsquash.Pourintwocupsofchickenbrothandthecubedsquashwhentheonionsandceleryareready.
Simmerwiththelidonuntilthesquashissoft,about15minutes.
Nowthefunpart!Thisisreallymucheasierifyouhaveanimmersionstickblender,butifnot,aregularblender
willworkaslongasyouleavethelidpartiallyoffandcoverwithatowel.(Youdontwantanexplosion!)Blend
thecookedsquashwiththebrothandveggiesuntilcreamyandsmooth.
Season!Hereiswhereyoucangetartistic.IllgiveyoutheseasoningsIused,butreally,itsallabouttasting
andcorrecting.Feelfreetoexperimentandaddwhateversoundsgoodtoyouinthemoment.Ilovedthe
creaminessandbrightcolorofmysoupandIthoughtitwouldgogreatwithcurry,butIthinkyoucouldgoadif
ferentdirectionifyoudlike.Iadded1teaspoonsalt,1teaspoongroundpepper,1teaspooncurrypowder,
teaspoonmincedgarlic,andapinchofnutmeg.Nowtasteitandchangeitupifyouneedto.
Simmertheseasonedsoupfor520minutesmore,untilyourereadytoeat.Iliketodrizzleabitmorecoconut
milkinmybowlandsprinklewithherbs,cilantroisdivine!Nowdigin,youmustbehungry!Enjoy!

SOUPS

20

SubmittedbyLeahGoldstein

COCONUT PUMPKIN SOUP

WITH SEA SCALLOPS
INGREDIENTS
!" 1canoforganicpumpkinpuree
!" cupcoconutmilk
!" lbwildcaughtseascallops
!" 3garliccloves,chopped
!" 1Tablespoon(ormore)freshchoppedginger
!" Handfulofslivered,blanchedalmonds
!" Salt
!" Pepper
!" Coconutoiloranyprimaloilofchoice
!" Freshbasil,chiffonade(forgarnish)

OuthereinTexas,thefalldoesntcomearoundtilllateintheyear!Thispastweekendthough,wehadabeautiful
#"".')-"$&'<">5'6$'3$/'6&'E3>5'%+'"%-'>5-@'*-+&'&3+&5'")'&=5'+53+"$Z'[",')"-'<"+&'45"4.5'.",+'6$'&=5'\WN+'3$/'=6E=+'
inthe80sdoesntreallyconstituteasfallbutinTexas,welltakewhatwecanget!Thatlittlehintofthefallseason
iswhatinspiredmetomakethisdelicioussoupaspumpkinsalwaysremindmeoffall.Ihopeyouenjoy!

DIRECTIONS
FirstgrabyourbestIronChefAttitudetogetthispartystarted.Manypeopleareintimidatedbyunusualsea
foodlikescallops,butIknowyoucandothis!Bonuspointsforactuallyowningandwearingachefhator
orangeCrocsalaMarioBatalli!
Next, place Scallops on a plate and drizzle with Primal oil of choice, garlic, ginger, a pinch of salt, and a
sprinkleofpepper.IfindthatmyseafoodismuchhappiermarinatingandcomesoutmuchtastierwhenIput
onmyfavoritetunessotheycanlistentothemusicastheymarinate.
Inasaucepanonlow,mixthepumpkinpureewiththecoconutmilk.IfIhadaVitamixblender(hinthint!),I
couldprobablyroastmyownpumpkinandblenditupforthebaseofthesoup,butuntilthen,thecannedvari
etywillhavetodo.Besurenottheletthismixtureboilorthecoconutmilkhasatendencytoseparate.Simmer
gentlyandaddsaltandpeppertotaste.

SOUPS

21

COCONUT PUMPKIN SOUP

WITH SEA SCALLOPS, CONTD

Placeyourchoppedalmondsonacookiesheetandtoastintheovenwhilecookingthescallops.Becareful
towatchthemortheymightburn.
Inasmallfryingpanonmedhigh,addalittlemoreprimaloilandplacetheseascallopsinalongwiththe
<3-6$3/5'R@"%'/"$N&',3$&'&"'."+5'3$@'")'&="+5'/5.6#6"%+'86&+'")'E3-.6#'3$/'E6$E5-ZG'K3%&;'"$'<5/6%<')"-'38"%&'
23minutesperside.Itseasytoovercookscallopsandwhenyoudotheybecomerubbery!
Toassemblejustputalittlesoupinabowlandplace3or4scallopsineachbowl.Sprinklethetopwiththe
toastedalmondsandalittlebasilchiffonadeandenjoy!

SOUPS

22

WILD SALMON WITH TARRAGON

SubmittedbyErinBrennan
AND COCONUT MILK
INGREDIENTS
!" 2lbsofwildsalmon
!" 4TBSPbutter
!" 1largelemon
!" 1largeonion
!" Freshredpeppers
!" 3cupsofchickenstock
!" Seasalt&peppertotaste
!" 1canofcoconutmilk
!" 1teaspoondriedtarragon
!" 1teaspoondriedthyme

Thismealservesmyfamilyof5(soontobe6)andwealwayshaveleftovers(andwe'rebigeaters!)Itwouldbe
tastywithbrownricepasta(butwouldn'tbeveryprimal...)andIbetitwouldbeamazingservedoverroasted
spaghettisquash!Thisisalsooneofthosemealswhereyoucanuseavarietyofdifferentvegetablesgreens
workespeciallywell.

DIRECTIONS
K3%&;'+3.<"$'6$'8%&&5-'6$'+3%&;'43$'%$&6.'#""95/'&=-"%E=0'F=6.5'+3.<"$'6+'#""96$E:'+.6#5'"$6"$'3$/'45445-'6$&"'
<5/6%<'+675/'+.6#5+0']//'#=6#95$'+&"#9'3$/'#"#"$%&'<6.9'&"'+3%&;'43$0']//'"$6"$+:'&3--3E"$'3$/'&=@<50']//'
saltandpeppertotaste.Squeezejuicefromonelemonintopan.Addredpeppers.Cookuntilpeppersare
lightlycooked,butnotmushy.Serveinbowlswithsoupspoonsasthisdishismoreofaheartysoup.

SOUPS

23

COCONUT SHRIMP
BISQUE

SubmittedbyHeatherBoyd

INGREDIENTS
!" 3Tbspbutter
!" choppedonion
!" 1Tbspgarlicpowder
!" 1cupchickenbroth
!" 2Tbsptomatopaste
!" 2cupsunsweetenedcoconutmilk
!" 1canbutternutsquash
!" bagshrimp(approx.30)
!" tspcinnamon
!" 1Tbspshreddedcoconut
!" SaltandPeppertotaste

DIRECTIONS
?)'@"%'E"&'%$4-543-5/'+=-6<4'.695'?'/6/:'&=5')6-+&'&=6$E'@"%N..'$55/'&"'/"'6+'/5U+=5..'&=5<0'(53$,=6.5:'+3%&;'&=5'
onionsinasmallsaucepanwith1Tbspofthebutter.Whentheybecomeclear,addtheshrimp.
Astheshrimpandonionsgatherdeliciousbutteryflavor,mixthechickenbroth,unsweetenedcoconutmilk,
butternutsquash,tomatopaste,2Tbspbutter,garlicpowder,cinnamon,saltandpepperinalargepotand
bringtoaboil.Addintheshrimpandonions.Ifyourefortunateenoughtohaveavitamix*cough*,thisisthe
pointwhenyoudpureehalfoftheshrimpandonionstoaddtothebroth,thenleavetheotherschunky.Inmy
case,wehadalotofshrimpandonionsinourbisque.
Bayleaves!Alastminutedecision,butagreatadditiontoanysoup.Thebestwaytoaddbayleaveswould
betoputtheminaspiceballandletthemsoakinthesoupthenremovethem,ortomixtheminthevitamix
*cough*withtheotheringredientssothatyoudonthaveunchewablebayleafchunksinyoursoup.
Reducetheheatandsimmerforabouttenminutes,thenserveintobowlswithaladle.Sprinklealittleshred
dedcoconutontopofafloatingshrimp.
Enjoy!Itsasuperfillingsoupallbyitself,butIlovethewayittasteswithaslicedavocadowithalittlelemon
juiceontop.

SOUPS

24

SubmittedbyTaraAnacker

SHRIMP AND FISH COCONUT

CURRY STEW
INGREDIENTS
!" 1Tcoconutoil
O' tspbrownmustardseeds
!" tspcorianderseeds
!" 1mediumchoppedsweetwhiteonion
!" 1Cbroccoliflorets
!" 1Csnowpeas
O' Cchoppedcarrots
!" 1smallcanslicedwaterchestnuts
!" 14ozcoconutmilk
!" 34clovesmincedgarlic
!" 1tspcurrypowder
O' tspsalt
!" 8oz(about1516)shelledandcleanedjumboshrimp
!" 8ozCod(oranyfirmfish)filletchoppedintochuncks
!" 1Tfishsauce
!" tsp(ormore)chili/hotsauseifdesired
!" limewedges

DIRECTIONS

Putcoconutoilinalargesaucepanonlowheattomelt.Addbrownmustardcorianderseedstothemelted
oil.Heatonlow, stirring occasionally until the seeds start popping and are fragrant. Add roughlychopped
+,55&',=6&5'"$6"$'3$/'#""9'%$&6.'6&'6+'453-.@'3$/'&-3$+.%#5$&0']//'>5EE65+0'K&6-'3$/'&=5$'#""9')"-'38"%&'*>5'
minutes.Addcoconutmilk.Thereare,ofcourse,twowaystoobtaincoconutmilk.One(TheEasyWay):Use
cannedcoconutmilk.Two(TheBetterWay):MakeyouowncoconutmilkinaVitamixblenderifyouare
luckyenoughtohaveown.SinceImnotsolucky(andmyblenderiscurrently,um,letsjustsay,uncoopera
tiveandnonresponsive),Iusecannedcoconut.Addmincedgarlic.Addhighqualitycurrypowder.Make
sureithasatleast7differentspiceslisted.Iuseahighqualityorganicbrand.Lowerqualitycurrypowderswill
nottasteasgood,sodontbetemptedtousethem!Addtspsalt(Ortotaste).Stirandbringtoasimmerfor
about1015minutes.
]//'+=-6<4'3$/'*+=0'K6<<5-')"-'38"%&'V^'<6$%&5+'%$&6.'&=5'+=-6<4'3-5'46$9'3$/'&=5'*+='#=%$9+'3-5'C39@0']//'
*+='+3%#5'3$/'+&6-0'].+":'6)'3'+46#65-'C3>"-'6+'/5+6-5/:'3//'#=6.6T="&'+3%#50'K&6-0
Serveinbowlswithlimewedges.Limejuicefromwedgesistobeaddedtothestewaccordingtoindividual
taste.

SOUPS

25

TRIPLE C SOUP

SubmittedbyGillianFritzsche

INGREDIENTS
!" 4cupschickenbroth
!" 2cupsfilteredwater
!" 6mediumcarrots,chopped
!" cinnamon,totaste
!" oregano,totaste
!" pepper,totaste
!" 2cupscauliflower,chopped
!" 14ozcancoconutmilk

Doyoulovetheboxedvegetablesoupsbuthateallthepreservativesandthefactthatthechickenbrothismade
fromCAFOchickens?Makeyourown!Nowpresenting:/&'01+#$#2&'341#5670#8$696*7):#$4&&6)#;#$471'<6=+&>!Its
53+@'&"'<395'3$/'>5-@'@%<<@0'']..'&=-55'C3>"-+'#"<4.5<5$&'53#='"&=5-'_'$"&'"$5'")'&=5<'">5-4",5-6$E'3$"&=5-'
inthissimplerecipe.

DIRECTIONS
Bringthechickenbrothtoaboilinalargesouppot,andthenaddthecarrotsandspices.Afterafewminutes,
addthecauliflower.Boilthewholemesstogetheruntilthecarrotsandcaulifloweraresoftsosoftthata
carrotcomesapartwhenyoustickaforkinit.Then,pourinthecanofcoconutmilk.
Usingahandblender,pureethesoupmixrightinthepot!Ifyoudonthaveahandmixer,pourthesoupina
blenderandblendonhighspeeduntilsmooth.IfyouhaveaVitaMix,pureethesoupintheVitaMix.
Ifyoureusingthehandblender,youmightneedtouseaslottedspoontofindanycarrotchunksthathavent
yetbeenpureed.

SOUPS

26

COCONUT TURKEY
STEW

SubmittedbyGillianFritzsche

INGREDIENTS
!" 1tbspcoconutoil,forfrying
!" 1lbgroundturkeyorbeef(orflapmeat,orchicken
breast)
!" 1mediumonion
!" 4cupsspinach,orchardorcollardgreens
!" 7ozcoconutmilk
!" dashpepper
!" dashsalt(optional)
!" 3tbspgorgonzola(optional)

DIRECTIONS
Puttheskilletandthefryingpanonthestoveonmediumheat.Ifyourcookwareneedstostartatlowheat
first,thenfollowtheappropriateinstructionssoyoudontruinanything.
Browntheturkeyinacastironskillet(withalittlecoconutoilifnecessary).Ifyoureusingbeeforchicken,
youwontneedanyoil.
Atthesametimeasyourebrowningthebeef,heatsomecoconutoilinthefryingpan.Whenitsready,add
theonionsandbrownthemuntilslightlysoft.
Whentheonionsareslightlybrownandsoft,addthespinachandfryuntiljustbarelywilted.Spinachwillwilt
ratherquickly.Ifyoureusingcollardgreensorchard,theytakeabouttwiceaslongtowilt.
Onceturkeyisbrownedandspinachiswilted,addthespinachandonionstotheturkey.Stirwell.
Reducetheheattomediumlowandpourinthecoconutmilk.,stirringquickly.Mixwell.Thiswouldbethe
timetoaddthegorgonzola(ifyoureusingit),mixingwhileitmeltsintothecoconutmilk.Also,ifyoulike,add
awholelotofpepperatthisstage.Yum!

SOUPS

27

SubmittedbyAubreyFleszar

COCONUT SHRIMP SOUP

WITH BOK CHOY
INGREDIENTS
!" Oliveoil
!" Dashredpepperflakes
!" 4clovesgarlic,chopped
!" 2inchesgingerroot,peeledandchopped
!" 1leek,slicedintohalfmoons
!" 34smallbunchesofbokchoy,choppedintothinpieces
!" 214ozcansofcoconutmilk
!" 2cupswater
!" 1poundshrimp,rawandpeeled
!" Bunchcilantro,chopped
!" 1lime,zestedandjuiced
!" cupcashews
!" Saltandpepper

DIRECTIONS
Toaheatedsouppotonmediumheat,addoliveoil.Stiringarlic,ginger,redpepperflakes,saltandpepper.
!""9')"-'`'<6$%&5+0'K3%&;'&=5'.559')"-'P'<6$%&5+0']//'8"9'#="@:'#"#"$%&'<6.9'3$/',3&5-:'8-6$E6$E'6&'&"'3'$53-'
boil.Addtheshrimpandcookuntilpink,lessthan3minutes.Removefromheatandaddlimezest,limejuice,
cilantroandcashews.Serve.

SOUPS

28

COCONUT CURRY
CHICKEN STEW

SubmittedbyKimandChrisSchult

INGREDIENTS
!" 5lbsChickenThighs
!" 1bunchfreshThymeor2tspdried
!" 8ozslicedmushrooms
!" 3mediumcarrots
!" 2celerystalks
!" 1mediumonion
!" 1headcauliflower
!" 1TbspCurryPowder
!" cupdrySherryordrywhitewine
!" 32ozchickenbroth
!" 15ozcancoconutmilk
!" SaltandPeppertotaste

DIRECTIONS
Placethechickenthighsskinsidedowninamediumhighheatpanandcookuntilskinhasrenderedmost
ofitsfatandisnicelybrowned.ThisisthefirstplacewhereyoushoulddoasIsaynotasIdid.Removethe
(skinless!doasIsaynotasIdid...)brownedchickenthighsfromthefryingpanandaddtoastockpot.Also
addinthethyme.Youcanpickoffallthelittleleaves,butImlazyandfinditeasiertopulloutthestemslater.
Pouralltherenderedchickenfatanddeliciousbrownbitsthroughawiremeshstrainer.Putthebrownbitsinto
thestockpotwiththechickenandthyme.Savethechickenfatforfryingveggies.Iftherearebrownbitsstuck
inyourpan,usechickenstocktodeglazethepanandaddtheresultingliquidtothestockpot.
Panfrythemushroomsinatablespoonofthechickenfat,thenintothestockpottheygo.Coarselychopthe
celery,cauliflower,carrotandonion.Panfrythemallinacouplemoretablespoonsofchickenfat.Theyalso
gointothestockpot.Ifyoureshortontimeyoucouldskipthisstep,butthemorethingsthatgetbrowned,the
betterthefinalstocktastes!Dryroastthecurrypowderuntilfragrant,maybeaminute,thenyouguessedit,
intothestockpot.

SOUPS

29

COCONUT CURRY
CHICKEN STEW, CONTD

Addinone15ozcanofcoconutmilk.Thenstirtocombine.Cookuntilveggiesaresoftandchickeniscom
pletelycooked.
Iliketodoallthisworkonedayandpickthechickenoffthebonesafteritscooledthenextday.Youcould
alsoservethestewwiththemeatstillonthebonesasIdidandmaketherecipientsofyourworkdoalittleof
theirowntohelpout.
Whilethestewisfabulousandyoucoulddomultiplevariationsonhowtoserveit,suchasstraightup,butwith
extraveggiecontent.Inabowloverzucchiniribbonnoodles,overcaulirice...yougettheidea.Backtothis
particularrecipeandonwardtothepartthatmakesthismealseemlikesinfulcomfortfood...!

SOUPS

30

THAI CHILI COCONUT

CHICKEN

SubmittedbyBenKreps

INGREDIENTS
!" 2chickenbreasts
!" 2eggs
!" fishsauce(orflavorofyourchoice)
!" 1cupcoconutflour
!" cupcoconutoil
!" 2tbspsweetThaichilisauce
!" 1tbspcoconutaminos
!" 1tbspcoconutvinegar
!" steamedveggiesofyourchoice

DIRECTIONS
Getwhatevertypeofchickenyoudesireandcubeitup.Imabreastmanpersonallysotwobreastsforthis
goaround.Crackeggsandwhiskthemthoroughly.Youcantakethisopportunitytoaddfishsauceoraflavor
ofyourchoicetotheeggs.Add1cup(dependingonhowmuchchickenyouuse)ofcoconutflourtoaplastic
bag.Ifyouchoosealighterflavoredsaucetogowiththischickenyoucanaddseasoningtothecoconutflour.
Idumphandfulsofchickenatatimeintotheeggmixtureandthenintothebagforagoodshakingsession.If
youreallylikeathickbreadingyoucandotworoundsofthis.OnceIhaveallthechickenbreadedImeltabout
cupofcoconutoilinapan.Iplacetheindividualpiecesofchickenintotheoilbyhandandcovertheentire
bottomofthepan.Ifryeachsideforaboutoneminuteatmediumheat(everyovenisdifferent).WhileIwas
fryingItookthetimetosteamsomeveggies.
Afteryouvepulledyourchickenandsteamedyourveggiesitstimeforsomesauce.ForthisgoroundIcom
binedsweettheThaichilesauce,coconutaminoes,andsomecoconutvinegar.Thisrecipeshouldsatisfy
eventhetoughestcritics.Theincredibleediblecoconut.

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31

AUSSIE LAMB

SubmittedbyAmyColes

INGREDIENTS
!" 2brownonions,sliced
!" tocupofcrushedpeanuts
!" cupcoconutmilk
!" 12chilipepper
!" lemon
!" 1kilolambchops
!" cupwater
!" steamedveggiesofchoice

G'daymate,you'regonnalovethistucker.Itdoesn'tmatterwhatyoudoforacrust,orhowmanyanklebitersyou've
gothanginround,thisissoquickandeasytomakeyou'llbelaughin.Soiftheoldies(oranyotherrellies)arecoming
fordinnergiveitaburl.They'llbegobsmacked!NowI'mjustabananabender,andIdon'tknowwhatanIronChef
is,butIdon'tcareifI'mgoingupagainsttheQueenofSheba,onceyougetsomeofthisinyourcakeholeit'llbeall
overredrover.Andyes,IknowitsoundslikeI'vegotticketsonmyself,butitreallyisbloodybeaut.

DIRECTIONS
You'llneedakilooflambchops.Chuck'eminapanoverhighishheattillthey'rebrown.Probablynotthebar
bie,asitgetsabitsoupylateron.Takeoutthechopsandstickintheonions.Frythemabittillthey'rebrowned,
thendroptheheatdownlowandaddyourpeanutandcoconutslurry,yourhotfillies,yourhemandspruce,
andcupofwater.Beautymate,nearlydone!Stirforabittillitstartstothickenireckonitwon'ttakemore
than2minutes,thenbackinwiththechops,bangalidonitsothecockiescan'thaveafeed,andsimmerfor
halfanhour.Serveitupwithwhateverveggiesarelyingaroundandshe'llbeapples.I'vemadethisforsome
prettytallpoppiesandnoone'severknockedit.
hotfillies:chillies
hemandspruce:lemonjuice
Beautymate:lookinggoodmyfriend
cockies:cockroaches
veggies:vegetables
she'llbeapples:it'llbegood
tallpoppies:successfulpeople
knockedit:criticised
bananabender:someonewholivesinQueensland,
Australia
cakehole:mouth
gotticketsonmyself:thinkI'mgreat
bloodybeaut:supremelyawesome

GLOSSARYOFTERMS:
tucker:food
whatyoudoforacrust:howyouearnyourliving
anklebiter:children
oldies:parents
rellies:relatives
giveitaburl:haveago
gobsmacked: so impressed as to be left speech
less
arvo:afternoon
agoodhandful:1/2to3/4ofacup
whinge:complain
kilo:onekilogram,2.2pounds
barbie:Barbecue

ENTRES

32

HAZELNUT CRUSTED CHICKEN

SubmittedbyGregReeves
WITH STEALTH COCONUT
INGREDIENTS,Chicken
!" 8oz.hazelnuts
!" chickenbreasts
!" cupalmondflour
O' cupcoconutflour
!" 1tspsalt
!" 1tsppepper
!" 34whiskedeggs
!" cupcoconutflakes

!" ;"$%&"$73)/<(5"'%--()

DIRECTIONS
Assomeofyousmartcookiesmayhavealreadydeduced,thisdishwillincludecoconut,hazelnutsandchick
en.Youcaneitherforageforthehazelnuts,orgolazydaisylikemeandforageoffthestoreshelf.Eitherway,
aftersecuringyourhazelnuts,placethemonabakingsheetat350Ffor1012mins.Settimer,gooutside
andrunsomesprints.
Removetheskinsfromthehazelnutsandsetaside.Forbestresults,thinkbacktoJrHighandpurplenurples
(twistandsqueeze).Chopthenutsintheprocessor.
SkinnyMinnytheChickenItstimetopoundthechicken(nosmirkingkids).Chooseyourweapons,justend
upwithslabsofmeatthick.
!-%+&@'!-%+&@'Ra"./'&=5'!.",$G0'!"<86$5'b'#%4'3.<"$/'C"%-:'c'#%4'#"#"$%&'C"%-:'+3.&'3$/'45445-0'Q"-'&=5'
#3+%3.'d-"9+&5-:')55.')-55'&"'+%8+&6&%&5'4"&3&"'+&3-#=')"-'&=5'C"%-+0
Prepareyoureggbathinashallow,widedish.Inanotherdish,mixhazelnutparticleswithcupofalmond
C"%-'3$/'c'#%4'")'#"#"$%&'C"%-:'4.%+'c'#%4'")'4%.>5-675/'+=-5//5/'#"#"$%&'R&=5+5'3-5'-5E%.3-'#"#"$%&'C395+'
&=3&'3-5'E6>5$'3'L853&'/",$M:'E-"%$/T#="445/T4"%$/5/:'H%+&'&"'<395'&=5<'=3-/5-'&"'/5&5#&G0'Y%+&'@"%-'C3&

ENTRES

33

HAZELNUT CRUSTED CHICKEN

WITH STEALTH COCONUT, CONTD
INGREDIENTS,ArtisanMojo
!" 1cupchickenstock
!" 1cupwhitewine
!" cupdicedshallots(Iliketodoublethis)
!" cupcrmefraiche
!" 1Tbleach:Dijonmustard,Italianparsley,thyme,salt
andpepper

!" cupcoconutmilk(optional)

&5$5/'#=6#95$'8-53+&',6&='&=5'<6A'"$'&=5'.5)&:'/%$9'6$'&=5'5EE',3+='3$/'*$3..@:'+4-6$9.5'.">6$E.@',6&='&=5'.3+&'
mixture.Pressthemixintothechickenbreast.
Q6-5'6$'&=5'a".5Z'D395'e'#%4'#.3-6*5/'8%&&5-'&"'<5/6%<'=53&:'3//'#=6#95$'8-53+&+0'1"%',3$&'&"'8-",$'&=5'$%&+'
3$/'#""9'&=5'C"%-'3'86&',6&="%&'/-@6$E'"%&'&=5'#=6#95$:'38"%&')"%-'<6$%&5+'3'+6/50

ArtisanMojoHeatthestock,wine&shallots,reduceinhalf,thenaddthecrmefraicheandmustard,
+6<<5-'+"<5'&"'&=6#95$'%4'3'86&'3$/'*$3..@:'&"++'6$'&=5'=5-8+'3$/'+3.&'3$/'45445-'&"'&3+&50
Ifyouwanttogoallcookooforcoconut,addcupcoconutmilkwiththecrmefraiche.

ENTRES

34

SubmittedbyMartinNash

COCONUT CURRY PORK

INGREDIENTS
!" 1porktenderloin
!" 2onions
!" 4tomatoes
!" 3bighandfulsofchoppedspinach
!" 1bulbofgarlic
!" 2Tgarammasala
!" 2Tallspice
!" 2Tturmeric
!" 2Tgroundcinnamon
!" 60gbutter
!" 1cancoconutmilk

PREPARATION
Peelandchoptomatoes.PeeltheseguysbymakingsmallXincisioninthebottomofeach.Set,douse,sub
mergeorinundateinboilingwaterfor30seconds.Removefromhotwaterandshocktheminanicewater
bath.Choporripupspinach.Peelandchoponions.Peelandcrushgarlic.Chopoffthebasewherethebulbs
sticktogether.Individuallycrushcloveswithsideofknife(oragarliccrusherifyouhappentobeoneof'those'
people).Cutmeatintochunkssmallenoughtofitintopressurecooker.Thisisthelastthingyou'll,soyoudon't
havetoworryaboutcrosscontaminatingplantmatterwithrawporkjuice.

DIRECTION
]//'8%&&5-:'4"-9:'b'")'3..'+46#5+:'b'")'&=5'E3-.6#:'f'"$6"$+'&"'4"&'">5-'<5/6%<'=53&0']..'&=5'+46#5+'&=-",$'6$'3&'
oncewillmakeastickymesslikelytoburnonthebottom.Simmer.
F=6.5'+6<<5-6$E:'6$'3'8.5$/5-'4-"#5++X'P'&"<3&"5+:'b'+46$3#=:'f'"$6"$+:'-5<36$/5-'")'+46#5+'3$/'E3-.6#:'b'
coconutmilkovertop.Addblendedgoodnesswhencontents'liquiditytrumpssolidity.
Inapressurecookerwiththelidon,cookfor15minutesinheaven(letthemeatspicesandveggies'getto

ENTRES

35

COCONUT CURRY PORK, CONTD

knoweachother').Usehighheatuntilpressurecookerstartstohiss,thenbackofftomediumorlowheat.
Thepressuremakesthemeatsupertenderandspeedsupcookingtime(reasonenoughtoinvestinone).
Afterturningoff,letsitfor15minutestodepressurize.Removelid.Knockbeforeyouenter,andmakesure
pressureiscompletelyrelieved.
Addremainderoftomatoes,onions,spinach,andcoconutmilk.Letthesesimmeruntilyourdesiredtexture
andlevelofcookingisachieved.
Serveoverabedofspinachoryourchoiceofvegetables.Itisalsoniceasjustasouptowhichyoucanadd
somescrambledeggsforgoodtimes.

ENTRES

36

SubmittedbyShaleahPoster

COCONUT LEMON STIR-FRY

WITH BROILED SALMON
INGREDIENTS,Salmon&Sauce
!" cupcoconutaminos
!" cupcoconutmilk
!" 1tspcoriander
!" 1tspturmeric
!" 1tspcumin
!" 1tspgratedginger
!" 1tspgratedgarlic
!" salmon(cutinto1inchcubes,setskinaside)
!" 1tspsesameoil
!" 1tbsunbutter
!" 1"$%&"$+$+,%-"43-()

DIRECTIONS
Addhalfofcoconutaminos,coconutmilk,coriander,tumeric,cumin,andgingerintoaziplockbaggie.Gently
pourinsesameoilandsalmoncubes.Chill.
Meanwhile,prepallvegetablesforthestirfry(aslistedonnextpage).
[",')"-'&=5'+3%#50'g$'&=5'+&">5:'6$'3'/5&5-<6$5/')3+=6"$:'85E6$'&"'+3%&;'E-3&5/'E6$E5-'3$/'<6$#5/'E3-.6#'6$'
coconutoil.Addalmostalloftheremainingspices.Anyreserveisjustfordustingattheend.Astheybeginto
frotharomaticallyandexciteyou,astheysoexpertlydo,pourinthedecadentnectarthatwecallcoconutmilk.
Stir,increasethestakesbyaddingcoconutaminos,andfurtherheightentheexperiencebyaddingsmooth,
creamysunflowerseedbutter.Asyoustirthis,theconcoctionwillthicken,andjustwhenyouthoughtitcould
notimprove,youstirinjustenoughcoconutwatertothinit.Theviscositythatyou'relookingforisroughly
5W30.Removefromthefire,placeinabowl,andsprinklewithagreenbitofscallion.(Iplaceitintheoven
tokeepwarm,butmybroilerisseparatesoIcandothat.)
Useskewerstospearthesalmoncubes,brushwithcoconutoil,andadornwithshreddedcoconut.Place
underthebroiler.Thiswillbeintenseyou'rewatchingsalmonandstirfryingatonce.

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COCONUT LEMON STIR-FRY

WITH BROILED SALMON, CONTD
INGREDIENTS,StirFry
!" 1TBmincedgarlic
!" 1TBfreshgingercutintomatchsticksize
!" 3stalksslicedgreenonions
!" 1cupslicedcarrots
!" 1cupslicedmu(Koreanturnip)
O' largepurpleonion,slicedvertically
!" lemonrind
!" cupsugarsnaps
!" cupstringbeans
O' freshcoconutcutintocubes
!" coconutoil

Ibelievethatthemostimportantofastirfryistheorderofingredients.Itry.Incoconutoil(addinglardas
needed),itgoeslikethis:Garlic,Ginger,Onion,Coconut,Lemon,CarrotandMu,CoconutAminos,BothPeas
itshouldbenearlydonebynow.CheckonSalmon.Then,tothestirfry,Scallionsbutleaveapinchof
thegreen.
RemoveSalmonwhenheislightlybrowned.Servewithsaucedrizzledoverthetop,andinasidedishforthe
stirfry.Dusteverythingwithremainingspicesandslicedscallion.Enjoythis,loveit,andfeedittothoseyou
love.

ENTRES

38

COCONUT PECAN
CHICKEN STRIPS

SubmittedbyLaurieUnderhill

INGREDIENTS
3OrganicChickenBreast
2LargeEggs
2tbsp CoconutOil
35tbspButter(UnsaltedorSalted)
1cupUnsweetenedCoconutFlakes
1cupChoppedorFinelyDicedPecans
1tspCinnamon
tspNutmeg
2tspVanillaExtract(Therealstuff)
Salt&Peppertotaste

DIRECTIONS
Cut the chicken breasts into strips, about inch thick. Ive found this to be the ideal thickness to get the
chickentocookevenlyonaskilletovermediumheat(46outof10onelectricstovetop).Sprinklesaltand
pepperonthechickentoseason(tossthechickentogeteachstripcoated).Iuse46turnsofthesaltgrinder
andthecrackedpeppergrinder.SometimesIdancewhileIdothistoojusttokeepitinteresting.Useafew
moreturnsifneeded.
PreparetheCoatingCracktheeggsintoabowlandmixwithafork,likeyouaregoingtomakescrambled
eggs.Yumscrambledeggsandbaconbutletsnotgetdistracted.Addthe2tspofvanillaextracttothe
eggs.Andforgetaboutthebaconfornow.Inaseparatebowl,mixtheunsweetenedcoconutflakeswiththe
finelydicedpecans.IuseanutchoppertogetthepecanstoafinerconsistencythanIcanfindinthestore.
Youcanuseablender,buttrytostayonalowersettingorelseyouwillendupwithpecanflourinsteadofsmall
chunksofpecans.Addthecinnamonandnutmegtothemixturetospiceitupalittle.
Putthecoconutoiland3tbspofbutterinthefryingpanovermediumheat,stirringtogetherastheymelt.Take
achickenstripanddunkitintheeggvanillamixture.Allowmostoftheeggtorunoffofthestrip,andthentoss
itintothecoconutpecanbowltocrustthechicken.Placethecoatedstripinthefryingpan.Repeatforthe
remainingchickenstrips.Youmaywanttopreparetwoseparatefryingpanstocookallofthechickenatone
time.(Ihaveanenormouscastironfryingpanthatmakesthisalittleeasierfor1lbsofchicken.

ENTRES

39

COCONUT PECAN
CHICKEN STRIPS, CONTD

*N.B.Whilethechickeniscooking,youcanpreparethesauceandthebroccolitomakesureeverythingis
niceandhotwhenyouarereadytoeat!Cookforabout56minutesonlowmediumheat(about45outof10
onanelectricstove),thenflipeachstripusingtongsorafork.Addmorebuttertopan,about2tbsp,tokeep
thechickenfromdryingupifneeded.Hell,putanotherstickinifyouarefeelingmoved.Continuecookingthe
chickenuntilthestripsarewhitethroughoutandthecrusthasbrowned,about68minutes.
TheBroccoliImsurealmosteveryoneknowshowtocookbroccoli,butthisismoreaboutthetiming.If
youstarttoheatthewaterasyoubegintocookthechicken,everythingwillbereadyontime,andwillbenice
andhotwhenitstimetoeat.Bringapotofwater(23cups)andafewsprinklesofsalttoaboilandthenadd
broccoli.Cookforabout56minutes,untiltender.Allowmoretime(andpossiblywater)ifcookingmorethan
twoheadsofbroccoli.
TheSauceStirthecoconutmilk,butter,maplesyrup,almondoil,vanilla,cinnamon,andnutmegtogether
inapotovermediumheatonthestove.Addlemonzestifwanted(Iusuallydont,butsomepeoplemaylike
it).Bringtoarollingboil,andthenlowerheat(about23outof10onanelectricstove).Keeponlowheatuntil
chickenisdone.Resisttheurgetodrink.Otherpeoplemaywantsomesaucetoo.
Oncechickenisdonecooking,placethestripsontoplatesandpoursauceovereachhelping.Sprinklewith
coconutpecanscrapsleftinthechickenfryingpan.Servewithbroccoliandyourbeverageofchoice.Enjoy!

ENTRES

40

SubmittedbyJoshStuart

COCONUT SHRIMP CREOLE

STUFFED CHICKEN
INGREDIENTS
!" 2chickenbreasts,boneless/skinless
!" lbshrimp
!" 6ozcoconutmilk(1/2acan)
!" 3oztomatopaste
!" 36ozcoconutoiloroliveoil
!" ="$%&"37>+,5"?+%)
!" mediumonion
!" mediumtomato
!" greenbellpepper
!" cupparsley,chopped
!" 2clovesofgarlic
O' tspcayenneredpepper
O' tsporegano
!" 1tsppaprika
!" 2tsparrowrootpowder
!" pinchofsalt
!" blackpepper(totaste,attheend)

DIRECTIONS

Throwthegreenbellpepper,tomato,onion,garlicandparsleyintoafoodprocessorandchopintosmallbits.
Lightlycoatapanwithcoconutoiloroliveoilandsettolow/medheat.Whilethepaniswarming,peeland
deveinyourshrimp.Tosstheshrimpintothepanandcookfor3minutesaside,untiltheystarttoturnpink.
Oncedone,removethemandsetasideforlater.Turnyourfiredowntolowonthesamepan,andpourinthe
coconutmilkandaddtomatopaste.Stirgentlyforabout3minutesuntilwellblended.Addyourveggiesand
spicesandcontinuetostirletsimmerfor5to10minutes.(Youcanusemoreorlessarrowrootpowderto
controlthethicknessofthebase).Takethecookedshrimpandchopintosmallerpiecesusingafoodproces
sor.Tossshrimpintothepanandstiruntilwellblended.Letitsimmerwhileyouprepthechicken.
Setyourovento350Fandletitpreheat.Lightlygreaseacookingpanorglasswaredishwithcoconutoilor
oliveoilandsetaside.Withthechickenbreastsbottomsidedown,useasharpknifeandsliceintothethick
sideofthebreastmakingapocketalongitslength.Thinkkangaroo.Placethechickenbreastsintoyourpan
andpreparetostuffthem.

ENTRES

41

COCONUT SHRIMP CREOLE

STUFFED CHICKEN, CONTD

Openthepocketoneachchickenandspoonintheshrimpcreole,asmuchoraslittleasyoulike.Don'tworry
ifsomeofitspillsouttheside.Keeptheleftovercreoleforuselaterifyouwanttotopthechickensoffwhen
theycomeoutoftheoven.Closethepocketsandlightlycoatthetopofthechickenswithcoconutoilorolive
oiltohelpmaintainmoisturewhileintheoven.Sprinklealmondflourontopofthechickenbreastsandtopoff
withblackpeppertopreference.
Throwthechickenintheovenandbakefor30minutes.Whileyou'rewaiting,steamsomegreenveggiesof
yourchoice.

ENTRES

42

COCONUT LIME
STEAK SALAD

SubmittedbyKatieReed

INGREDIENTS
!" 1lbsgrassfedflanksteak
!" 1Tbscoconutoil
!" 2Tbslimejuice
!" 1tspdicedgarlic
!" 1cupunsweetenedcoconutflakes
O' cupsliveredalmonds
!" spinachleaves
!" craisinsforgarnish
!" chivesforgarnish
!" saltandpeppertotaste
!" extravirginoliveoil
!" applevinegar
!" limejuice

DIRECTIONS
Inalargeskilletheatcoconutoil.Whileitisheating,cuttheflanksteakintotastybitesizedpieces.Addsteak,
limejuice,anddicedgarlictoskillet.Stiruntilthesteakisalmostbrowned.Withoutdraining,addcoconutflakes
andalmonds.Thesewilladdtheirownflavorandsoakupsomeofthatlimebeefygoodness.Finishbrowning
themeat.Whilestillwarmaddcontentsofskillettothetopofabedofspinachleavesforagreattropicaltreat.
Agarnishofcraisinsandchivesaddsjustalittlekick,andagooddoseofcolor,butmorestrictprimaltypes
cangowithout.Itisstillanicedisheitherway.Itdoesn'thavetobeasalad.Ijustserveitthatwaybecauseit's
easy.Itmakesaperfectmaindishwithanyveggies.
Tomakedressing:
YoucaneatitnoworaddabitofEVOO/vinegardressing.Combineextravirginoliveoil,applevinegar,andlime
juice.Isuggestaddinganotherbitoflimejuiceinthedressing.Itgivesthedishafreshcrisptaste.

ENTRES

43

SubmittedbyKirstenM.

CHICKEN IN COCONUT
HALF SHELLS
INGREDIENTS
!" 1coconut
!" 2bonelesschickenbreasts
!" redpepper,sliced
!" 1smallredonion,sliced
!" 2clovesgarlic,minced
!" 2limes
!" Cilantro
!" Salttotaste

DIRECTIONS
Startthegrill.Iusedcharcoalandkeptthecoalspiledonthebackofthegrill,sothatIcouldmovethe
foodaroundtoadjustcookingtemperatureifneeded.(Youcouldalsodothisrecipeintheoven,Isuppose,
butthatsalotlessprimal.Trymaybe375F.)Whilethecoalsarecatching,piercethecoconuteyesand
drainoutthewater.Saveitforsomethingelse.Crackthecoconutinhalf.Iusedahatchet,tappingtheco
conutalongitsequatoruntilitsplitintwo.
Assumingyourcoalsarenowredandglowing,putthecoconutonyourgrillgrate,cutsideup.Youwantthe
coconutmeattoroast,butyoudontwanttheshelltoburn.Soadjustitslocationaccordingly.Thisisaslow
cookratherthanasearedontheoutsiderawontheinsidetechnique.SowhatIdidwaspropthegrilllid
sothatittrappedheatinside,butpermittedenoughairtokeepthecoalsgoing.Theideaistoletthecoconut
starttoheatupwhileyourepreppingtherestoftheingredients.
Speakingofwhich.Firstpoundthechickenbreastswithameatpounderuntiltheyareaboutinchthick.
Yes,youcanskipthisstep,butifyoudoityourchickenwillbetenderevenifyoumessupandovercookit.
Cuttheflattenedbreastsinto1inchchunks.Tosstheminabowlwiththepepper,onion,garlic,juicefrom
onelime,andcupchoppedcilantro.

ENTRES

44

CHICKEN IN COCONUT
HALF SHELLS, CONTD

Bynowyourcoconutshouldbehot.Ifnot,waitabit.DothePrimalBlueprintFitness:PremealWorkout
tokilltime.Whenthecoconutmeatishottothetouch,dividethechickenmixtureintotwoportionsand
spoonitintothecoconuthalves.Lowerthegrilllidagainandletthechickenbakeuntildone.Timewillvary
dependingonhowhotyourgrillis.Figureitwilltakeatleastahalfhour,andpossiblyaslongasanhour.If
youcravetheassuranceofanauthority,useathermometerandlookforaninternaltempof...whateverthe
latestgovernmentguidelineisforchicken.
Youhaveacoupleoptionsforserving.Youcandumpoutthechickenmixture,prysomecoconutloose,and
servepiecesofcoconutonthesidedrizzledwithlimejuice.Oryoucouldshavepiecesofcoconutontopof
thechicken.Oryoucouldjustservethedishrightinthecoconutbowlandeatitwithyourfingers.Orbetter
yet,carveyourselfaforkfromadeerantlerandeatitwiththat.Eitherway,thisdishisdelicious.Theflavor
ofthecoconutandthesmokefromthecharcoalpermeatestheentiredish.
You could substitute any protein for the chicken as well. Scallops and shrimp would be nice. So would
chunksofbeeforporktenderloin.

ENTRES

45

SubmittedbyTheresaBalintfy

CHICKEN KELAGUEN
INGREDIENTS
!" 1LargeOnion
!" 1014Thaipeppers
!" 1CupTamari
!" Juiceof56Lemons(approximately1Cup)
!" 5lbsofChickenBreast(or1wholechicken)
!" 1BunchofGreenOnions
!" MeatandMilkof1Coconut(or23cupsof

unsweetenedcoconutflakesand1cupcoconutmilk)

ThisismytakeonatraditionalChamorrodish.Eatenatroomtemperatureorchilled,itmakestonsofleftoversthat
tasteevenbetterwhentheingredientshavethechancetositandintensifyinthefridge.Ithasalight,delicious,and
#"<4.5A'C3>"-0'1"%'#3$'<395'@"%-+'3+'+46#@:'&3$E@:'"-'#-53<@'3+'@"%'.695'8@'3//6$E'5A&-3'45445-+:'.5<"$'H%6#5:'
orcoconutmilk.

DIRECTIONS
Finelychoponionand810thaipeppers(orpulseinfoodprocessor).CombineonionandpepperswithTamari
andjuice45lemons.Marinatechickenfor1hour.
Boilchickeninthemarinade.Whenchickeniscooked,setasidetocool,thenshreditintoalargebowl.Con
tinue boiling marinade and cook down by about half. Finely chop 24 peppers and green onions. Prepare
coconutmeat(orcoconutmilkand23cupsofshreddedcoconut).Addcoconut,coconutmilk,remainingpep
pers,remaininglemonjuice,andgreenonionstochicken.Mixwellandadd12cupsofreducedmarinade(to
taste).Mixwellandserve.Traditionallyservedoverriceorwrappedintortillas,weeatourKelaguenplain.Try
yoursinalettucewraporonsomeMDASunflowerSesamecrackers!

ENTRES

46

BOURBON-COCONUT
CRUSTED CHICKEN

SubmittedbyJohnLeslie

INGREDIENTS
!" @")(5"'(77"&(&&()A")+36-(5"3,5"68/,,(5
!" B"C3)7/$"$7+D(6"*>36:"+,("+E"-:(>"-+"3"&36-("%6/,C"F""
tspsalt)
!" G%/$("+E"+,("7/>(
!" 23H(,,("&(&&()"-+"-36-(
!" @"-'6&"(I-)3"D/)C/,"+7/D("+/7
!" ="-'6&"C)+%,5"E)(6:"C/,C()
!" @"-'6&"J+%)'+,
!" @"-'6&"9/.+,K6-H7(">%6-3)5
!" L"$:/$8(,"-:/C:6A"68/,"+,
!" @"*@B"+M0"$3,"$+$+,%-"43-()A"5/D/5(5"E+)"6(D()37"%6(6
!" @"$%&">3$3)++,"$+$+,%-"*+)"E/,(7H"6:)(55(5"$+$+,%-0
!" @"-'6&"%,637-(5"'%--()A">(7-(5
!" @"73)C("(CC
!" 2/73,-)+"+)"&3)67(H"6&)/C6"E+)"C3),/6:

DIRECTIONS

Preheatyourovento350F.Roasttheredbellpepperoveragasburnerorunderyourbroiler,turningto
blackenandblistertheskin.Putthepepperinsmallpaperbagtoletitsteamfor5minutes,thensliptheskin
offthepepperandremovethestemandseeds.Inablender,pureethepepperalongwiththejuiceofthelime,
oliveoilandonecloveofgarlic.Addcayennepepper(totaste)andsaltandfreshlygroundblackpepper(to
taste).Blenduntilsmooth.
Inasmallbowl,mixtogethergarlicpaste,ginger,mustard,bourbonand1tbspcoconutwaterandspreadthis
mixtureonbothsidesofyourchickenpieces.Letthemmarinatewhileyouprep.
Makeaneggwashinasmallbowlbybeatingyouregg,meltedbutterandonetbspofcoconutwatertogether.
Putyourmacarooncoconutintoanothersmallbowlandgetreadytogetyourfingersmessy.Takeapiece
ofchickenanddipitintotheeggwashandthenintothebowlofcoconut,makingsuretocoatitthoroughly.
Repeatfortheremainingchickenpieces.
Putthechickenonasheetpanandbakeitat350Fforapproximately40minutesoruntilthechickenreaches
aninternaltemperatureof165F.
Toplate,spreadyourroastedredpeppersauceandarrangechickenontopofsauce.Iservedmychicken
withsometomatoandavocadoslicesandamedleyofwildrice(remember,itsnotriceitsgrassseeds)
mushroomsandredpepperslicescookedinbutterandcoconutwater.Garnishwithcilantro.Enjoy!

ENTRES

47

CREAMY TOMATO
BAKED SCALLOP

SubmittedbyLisaSmalheiser

INGREDIENTS(SERVES2)
!" 12ouncesscallops
!" cupcoconutmilk(fullfat)
!" cuptomatosauce
!" 1TBSPoliveoil
!" 1cupchopped/dicedtomatoes
!" 1cupchoppedonions
!" 3clovesgarlic,minced/chopped
!" Driedoregano

DIRECTIONS
Preheatovento475F.
Inabakingdish(smalltomediumsize,justlargeenoughtofitallscallopsinwithoutovercrowding)placescal
lops.Setaside.
K3%&;'"$6"$+'">5-'<5/6%<U=6E='=53&'6$'".6>5'"6.'%$&6.'"43J%50'D%-$'/",$'=53&'&"'<5/6%<U.",0']//'E3-.6#'3$/'
mix.Addtomatosauceandcoconutmilk.Sprinklesomeoreganointheretoo.Stirtocombinewell.Pourmix
tureoverscallopsinbakingdish.Coverwithchoppedtomatoes.
Placeinovenandbakeuntiltomatoesstartbrowningandsauceisbubbling.Shouldtakeapproximately10
minutesforscallopstobakethrough.

ENTRES

48

SURF AND TURF

COCONUT CURRY

SubmittedbyAudryBarber

INGREDIENTS
!" lbsteak,cutintobitesizedpieces
!" lbshrimp,withtails
!" 12bellpeppers(anycolor)
!" lbmushrooms
!" 1cancoconutmilk
!" 34Tbspalmondbutter
!" 13Tbspthaicurrypaste(brandwithoutspices(MSG)
orsugar
!" tspeach:chilipowder,garlicpowder,cumin,ground
cloves,groundcinnamon,groundcoriander,seasalt,
blackpepper
!" coconutoil
!" handfulofbasil

Curriesareusuallyservedoverrice,soyoucoulddothatlowcarbcauliricething.ButIvenevertriedthat,
soIcantrecommendit.Itsreallygoodjustonitsown.Youcaneatanyleftoversaucewithaspoon.

DIRECTIONS
Mixthespicestogetherinasmallbowl,thentossinthemeat,afewpiecesatatime.Dontcoatthemcom
pletely,justgetsomeoneachpiece...thenputtheminanotherbowlandkindofmixthemallupwithyour
hands.
Nowwouldbeagoodtimetosliceupyourpeppers.OnceIsliceduptheorangepepper,itdidntlooklike
enough,soIthrewinayellowonetoo.Iboughtpreslicedmushrooms,causeImlazy.Ifyourmushroomsare
whole,slicethemupnowtoo.
Nowgetagoodsizedskillethotandputacoupleteaspoonsofcoconutoilinitenoughtocoatthebottom.
Putthemeatinandletitsearononesidethenflipitaroundtobrowntheothersides.Itwillstartsmelling
amazingatthispoint.Trynottoeatitrightoutofthepan.Putitbackinthebowlinstead.
Now,shakeupyourcoconutmilkandthenopenthecan.Youwantitrightnexttothestove,waiting.Puta
littlemorecoconutoilinthepan,anddropinsomecurrypaste.Aboutatablespoonorsominimum,orupto

ENTRES

49

SURF AND TURF

COCONUT CURRY, CONTD

3tbspifyoulikethingsreallyspicy.Ivegotabout2tbspincookthecurrypastetillitstartstokillyouwith
howgooditsmells.Thensmotheritwithabout34tbspofcreamyalmondbutter.Cookandstirtillitformsa
fairlyuniformpaste.Thenaddyourcoconutmilkandwhiskit.Addmushroomsandpeppers.stiritalltogether
andletitsimmerforafewminutes.Maybe5orso.Oncethemushroomsandpeppershavegottensoftand
releasedtheirliquid,addthebeefandtheshrimp.Letitsimmerforabout23minutes,tilltheshrimpsare
cooked.Sprinklechoppedbasilandserve.

ENTRES

50

SubmittedbyDianeCapps

COCONUT MANGO HALIBUT

WITH BOK CHOY
INGREDIENTS
!" 68oz.perservinghalibutfilet(orotherfirmfleshed
whitefish,sustainablyharvested,please)
!" saltandpeppertotaste
!" afewTvirgincoconutoil
!" 1mediumonion,quarteredandsliced
!" 3clovesofgarlic,minced
!" 2tmincedginger
!" 1tlimezest
!" 1mincedSerranochili
!" 3greencardamompods
!" 13inchcinnamonstick
!" 1ripemango
!" Cfreshlimejuice
!" 1cancoconutmilk
!" 1babybokchoyperserving,halvedlengthwise
!" 2moregarliccloves,thinlysliced
!" limewedgesforserving

DIRECTIONS

Seasonyourfishwithsaltandpepperonthefleshside.Itsalsoeasiertoflipthefishifyoucutitintoserving
piecesbeforeyoustartcooking.Icutmychunkoffishinto2pieces.Iwascookingfor2,buttheamountof
saucewouldeasilyaccommodateupto6servingsoffish.
Heataboutatablespoonofcoconutoilovermediumhighheatinadutchovenorheavy,deepskilletwitha
lid.Oncetheoilishot,addfishskinsidedownfirst,andsearonbothsides,about3minutesperside.Workin
batchesifnecessarytopreventcrowding.Fishshouldnotbecookedthroughatthispoint.Setthefishaside,
onaplate,inawarmspot(IusedthewarmingdrawerofmyoventhatIpreheatedandthenturnedoff).
Addtheslicedoniontothepot,addingalittlemorecoconutoilifthepanseemsdry,andcookovermedium
heatuntilitsoftens,about5minutes.Stiroftentoavoidbrowningyoujustwanttoreleasethemoisturefrom
theonion.Addgarlic,ginger,limezest,chili,cardamom,andcinnamonandstiruntilfragrant,about1minute.
Addthelimejuice,andscrapeupanybrownbitsstucktothebottomofthepanwithyourspoon,thenaddthe
mangoandcoconutmilk.Stiritupandadjusttheheatsothatitsimmersquietly.Putthelidonthepotandlet
itsimmerfor3040minutes,stirringonceortwice,untilthemangoiscookedandstartstomeltintothesauce
whenmashedwiththebackofaspoon.

ENTRES

51

COCONUT MANGO HALIBUT

WITH BOK CHOY, CONTD

Oncethesauceisalmostcooked,getyourfishbackoutandaddittothepot,skinsideup,andcontinueto
cook,covered,another20minutesoruntilthefishiscookedthroughandniceandtender.Spoonthosefishies
andsomesauceontoaplateandgetreadytoeat!(Butdontforgetyourveggies!)
Forasupereasysideofbokchoyjusthalvethebabybokchoylengthwise,rinseanddry,andbrownonboth
sidesinhotcoconutoilinaskillet,thenaddthinlyslicedgarlic,saltandpepper,andahealthysqueezeoflime
juice,reducetheheattolowandcovertosteamforaminuteortwountilthegreenleavesareslightlywilted.

ENTRES

52

COCONUT CURRY
MEATLOAF

SubmittedbyDawesStrickler

INGREDIENTS,MEATLOAF
!" 1poundsgroundbeef(grassfed,ifpossible)
!" 2eggs
!" cupdesiccatedcoconut
!" 2carrots,grated
!" 1onion,cuttoasmalldice
!" 1mediumapple,cuttoasmalldice
!" 1tablespoonlemonzest
!" 1tablespoonlemonjuice
!" 2tablespoonscurry(moreorless,dependingonyour
tasteforspicyfood)
!" 1teaspoonginger
!" 1teaspoonsalt
!" 1teaspooncoconutoil

Applesandlemonareoptional.Iusethemwhenapplesareinseasonsincewehaveanappletreeandwe
arealwayslookingtouseuptheapples.Theydoaddanicesurprisingsweettartness,though.Thisrecipe
alsoworkswellwithgroundturkey.Thisisagreattoddlerfood my18montholdsonlovesit!

DIRECTIONS
Preheatovento350degrees.Greasea9x5loafpanwithcoconutoil.Useanyexcesstomoisturizeyour
elbows.Combinealltheloafingredientsinalargepanandgotoit!Mushandmashtogetherwithyourhands
untilthemeat,coconut,egg,vegetablematter,andspicesarewellblended.Thisisalsoagoodfingerworkout
forrockclimbers.
Whisksauceingredientstogetherinamediumbowl.Pourhalfthesauceintothebottomoftheloafpan.Form
meatmixtureintoaloafandplaceinpan,ontopofsauce.Pourtheremainingsauceontopoftheloaf.Bake,
coveredinanaluminumfoiltentfor1hour.Removetentandbakeforanadditional30minutes.
Servewithyourchoiceofsideveggies.(Kaleshowninpicture.)

ENTRES

53

CAULIFLOWER
COCONUT PITTU

SubmittedbyLukeCrowe

INGREDIENTS
!" 1cauliflowerhead
!" 1brownonion(oranyonionreallyweusedbrown)
!" 2cupsofdesiccatedcoconut
!" 1sprigofIndiancurryleaf
!" 14chilipeppers

D=5'/6+='6+'6$')3#&'3')%+6"$'")'#3%.6C",5-'-6#5'3$/'3'K-6'h3$93$'/6+='&=3&'%&6.675+'#"#"$%&'3$/'3'+6<6.3-'?$/63$'/6+='
&=3&'6$#"-4"-3&5+'#"#"$%&'3+',5..'3+'+"<5'+46#5'&"'.6>5$'&=5'C3>"-'3'.6&&.50D=5'K-6'h3$93$'6$C%5$#5')"-'&=6+'-5#645'6+'
,=3&'6+'9$",$'3+'!"#"$%&'I6&&%0'D=6+'6+'3'/6+='&-3/6&6"$3..@'<3/5',6&=')-5+='"-'/5+6##3&5/'#"#"$%&',6&='4.36$'C"%-:'
-6#5'C"%-'3$/'+3.&0'?&'6+'&=5$'#""95/'8@'+&53<'6$'3'&%8%.3-T."E'+=345'3$/'+5->5/',6&='#%--65+:'+&5,+'"-'#3++5-".5+0

DIRECTIONS
CutCauliflowerintofloretsandwash.Preparetheotheringredientsbychoppingtheonion,chilli(youcansub
stitutethisforredbellpepperchilliesareHOTsouseasmuchoraslittleasyoucanhandle)andcurry
leaves(curryleavesarenothot,justamildflavor.Ifyoudon'thaveaccesstoIndiancurryleaves,threebay
leavesareasubstitutetoprovideflavorofcourseyoucanusebothifyoulike,Idid).Ifusingbayleavesdo
notchop,keepwhole.
Whizcauliflowerinfoodprocessortodesiredtexture.Addallingredientstogetherinaglassorceramicbowl.
AdddesiccatedcoconutandseasontotastewithsaltandpepperandMIXWELL.
Microwaveinthebowl,coveredfor5minutes.Removeandstirwell.Microwaveforanother58minutesun
covered(Ifmicrowavingforanother8minutesyoumaywishtostiragainafter5minutestoreleasesomeof
themoistureandensureyourresultisasfluffyaspossible).ServewithANYdishthatgoeswellwithrice.

ENTRES

54

COCONUT FRIED
TILAPIA

SubmittedbyKristineRasmussen

INGREDIENTS
!" 1Tilapiafillet
!" 1tbscoconutflour
!" 1eggwhite
!" Sprinkleofseasalt
!" Sprinkleofgroundpepper
!" tbspcoconutoil

DIRECTIONS
Separateeggwhiteintoadish,andspreadcoconutflouronaseparateplate.Rollthetilapiaaroundintheegg
whiteuntilcovered,andthendropitintothecoconutflour,turningituntilcoated.Sprinklewithsaltandpepper.
Addcoconutoiltofryingpanandheattomediumhigh.Addtilapiaandcookforapproximately2minuteson
eachside,oruntilcookedthrough.Enjoy!

ENTRES

55

BROCCOLI BAKE

SubmittedbyJacquelineJoy

INGREDIENTS
!" 12ozBroccoliflorets
!" 4Eggs
!" CupGratedRomanocheese
!" tspSalt
!" tspNutmeg
!" tspMrs.Dashextraspicy
!" 1Tbl.Coconutoil
!" 2CupCoconutMilk,unsweetened

DIRECTIONS
Preheatovento350F.Getoutasquarebakingpan,andliberallygreasewithcoconutoil.Microwaveor
steamthebroccolitilljusttender.Pourcoconutmilk,eggs,Romanocheese,salt,nutmeg,andMrs.Dashinto
blenderforabout20secondsuntilwellblended.Pourtheeggmixtureintothegreasedpan,andthenputthe
broccoliintotheblender.Thenpourtheeggmixturebackintotheblender,overtheunprocessedbroccoli.
Fliptheswitchagain,foranother15seconds,oruntilthebroccoliischoppedjustthewayyoulikeit.Now,
feelingtriumphant,pouritallbackintothebakingpan,andgentlyplaceintotheheatedoven.Bakeuntila
knife/toothpickcomesoutclean,andcoolslightlybeforeserving.Refrigerateanyleftoversforbreakfastin
themorning.
Now,youmaywanttoaddothergoodies(salmon/bacon/tuna)tothis,oradapttheseasoningtoyourtaste.
BecauseofthehighsodiumintheRomanocheese,Ideliberatelyundersaltedthis,asaddingsaltiseasyfor
thosewhoneedit.Asis,itdoesnttastestronglyofbroccoli,ismild,andkidsshouldntholdtheirnosesand
makeunpleasantgaggingsounds,orsoIhope!

ENTRES

56

SubmittedbyTaylorRobichaud

COCONUT RASPBERRY
CREAM PIE
INGREDIENTS,Filling
!" 2cupsheavywhippingcream
!" 1cupunsweetened,shreddedcoconut
!" cupcoconutmilk
!" cuphoney,dependingonyourtaste
!" 112ozbagoffrozenraspberries,thawed

DIRECTIONS
Preheatovento350F.Whipyourcreamintoverystiffpeaks.Youdontwantthisrunny,becauseyourcoco
nutmilkwillgiveitthecreamytextureyouwant.Onceyouvewhippedthecream,foldinyourcoconutflakes,
coconutmilk,andhoney.(Itisveryimportanttomixtheseinafter,otherwisetheoilfromthecoconutmilkwill
separateandyoullendupwithacottagecheesejellolookingblob).Setthisinthefridgewhileyoustarton
thecrust.
Whipyourcreamintoverystiffpeaks.Youdontwantthisrunny,becauseyourcoconutmilkwillgiveitthe
creamy texture you want. Once youve whipped the cream, fold in your coconut flakes, coconut milk, and
honey.(Itisveryimportanttomixtheseinafter,otherwisetheoilfromthecoconutmilkwillseparateandyoull
endupwithacottagecheesejellolookingblob)Setthisinthefridgewhileyoustartonthecrust.
Creambutterandhoneytogether,addtheeggsandvanilla,andthenaddtothedryingredients.
Now,gograbapieplate.Iusedastonewareplate,becauseIthoughtitwouldmakethismoreprimal.Butter
theplatedowntogeteverythingniceandslippery.Scoopyourcrustfillingintothecenterofthebowl.(you
mayhavealittleextradependingonhowbigyourplateis)Nowcomesthefunpart.Getaboutacupofco
conutoil(ormeltedbutter)andgreaseupyourhands.Thefillingisreallysticky,andyouregoingtogetreally

DESSERTS

57

COCONUT RASPBERRY
CREAM PIE, CONTD
INGREDIENTS,Crust
DRY
cupcoconutflour
cupalmondflour
1tbspcarobpowder
1square85%chocolate,choppedupfinely
WET
cuproomtemperaturebutter
cuphoney
1tspvanillaextract
2eggs

frustratedifyouskipthisstep.Smooththebatterallaround,formingitintoanicepiecrust.Rinseyourhands
andrecoatwithoilifthingsstartstickingagain.
Bakefor1215minutes.Takeitoutandletitcoolcompletely.Onceitscool,scoophalfofyourwhippedcream
mixtureintothepiecrustandsmoothitoutevenly.
Next,takeyourthawedberries(leaveoutabouthalfacupfordecorating)andmashthem,mixthem,beat
themwithaclubwhateveryouwanttogetthempureed.Pourthepureeontopofthewhippedcreamlayer,
andspreaditoutevenly.Coverthatlayerwiththerestofthewhippedcream.Ichoppedupanothersquareof
chocolate,andputraspberriesaroundtheedgeforfunsies.Youcaneatitnow,orstickitinthefridgeforan
hourtoletthecoconutmilkstiffenupalittlebit.

DESSERTS

58

SubmittedbyMelisaAguilarRehm

COCONUT CUPCAKES
INGREDIENTS
!" 3eggs
!" cupVirginCoconutOil
!" cupGradeAMapleSyrup
!" cupcoconutflour
!" teaspoonCelticSeaSalt
!" teaspoonbakingsoda
!" cupunsweetenedshreddedcoconut

Theonlyproblemwiththesecupcakesissavingthemforthebreadpudding(seenextrecipe)becausethey
aresogood!ThecoconutflourusedinthisrecipedidntlendanoverwhelmingflavorasIexpected.Thetaste
issoneutralthatusedintheiroriginalintent,couldbefrostedwitheitherasweetorsavoryicingdepending
onespalateandtheoccasion.Therearevariationstotherecipethatcanbeused.Almondflourcanbeused
toreplacethecoconutflour.Ifoundthatincomparisontoalmondflour,coconutflourislessfillingandgave
thebakedproductalightertexture.

DIRECTIONS
Inasmallbowlblendeggs,coconutoilandmaplesyrupwithahandmixeroverawarmwaterbathtohelp
breakdownthecoconutoil.Stirincoconutflour,salt,bakingsodaandshreddedcoconut.Allowbatterto
sitandthickenjustabit.Lineacupcaketinwithunbleachedbakingcups.Spooncupcupcakebatterinto
eachcupcakeliner.Bakeat350Ffor2025minutes.Removecupcakesfromovenandallowtocoolfor20
minutes.Storecupcakesinasealedcontainertoachievethe"dayold"effectasseenintraditionalbread
puddingrecipes.

DESSERTS

59

COCONUTTY BREAD
PUDDING

SubmittedbyMelisaAguilarRehm

INGREDIENTS
!" 3eggs
!" 1c.organichalfandhalf
!" c.unsweetenedorganiccoconutmilk
!" c.choppedtoastedwalnuts
!" c.organicraisins
!" mediumGalaapple(chopped)
!" 1tsp.cinnamon
!" tsp.nutmeg

TraditionalbreadpuddingisaFallfavoriteamongmany.IntheSouth,itisgenerallyservedwithaBourbon
infusedglazeandtoppedwithvanillaicecream.Ichosetoskiptheglazeandicecreamtokeeptherecipe
asPrimalfriendlyaspossible.However,nohunterorgathererwillnoticethedifferenceasitisplentysweet
andsatisfying.Therearealsomanyvariationsthatcanbeusedinabreadpuddingrecipe.Ihaveseensome
usebananas,driedcherries,andevendarkchocolatechips.Otherskeepitplainandsimple,stickingtothe
basicsofbread,eggs,milks,vanilla,andcinnamon.Ichosetoaddwalnuts,raisins,andapplesbecausethat
ishowIprefermybreadpuddingsweetandnutty.

DIRECTIONS
Preheatovento350F.Preparean8"x8"clearbakingdishwithOrganicPamSpray.CutCoconutCupcakes
(seeaboverecipe)intofourthsandlineinbottomofbakingdish.Combinewetingredients(liquidandeggs).
Stirinvanillaandbakingspices.Sprinkleraisins,apples,andtoastedwalnuts(totoastwalnutspreheatoven
to 350F, spread walnuts over an ungreased cookie sheet, toast for 78 minutes) over Coconut Cupcake
pieces.Pourliquidmixtureoverthecupcakemix.Bakefor3540minutes.Allowbreadpuddingtocooland
setbeforeserving.

DESSERTS

60

SubmittedbyKimandChrisSchult

DOUBLE NUTTY COCONUT

SQUASH CUSTARD
INGREDIENTS
Custard
!" 1acornsquash
!" 15.46ozcancoconutmilk,Iusedasmallone,butI
thinkalargeronewouldworktoo.
!" 10eggyolks
!" 1Tbspvanillaextract
!" 1tspcinnamon
!" tspsalt

Topping
!" 1cuptoastedchoppedpecans
!" cuptoastedshreddedcoconut
!" 1tspcinnamon
!" 1tbspcoconutoil

DIRECTIONS
Cutsquashinhalfandbakeat350Fforalittleoveronehour.Justcookittillyoupokeaforkinitanditssoft.
Scoopouttheseedsandputintoablender(bestifyouhaveaVitaMix).ThefactthatIusedaregularblender
becamequiteobviouswhenIreallycouldhaveusedthattamper,insteadIopenedthelidabunchoftimes
andpushedthesquashpulpinuntilitwasfairlymixed.Iaddedone5.46oz.canofcoconutmilk.Stillitwas
toothickformyblendertohandle.MaybeIshouldhaveusedthebiggercanofcoconutmilk!IdecidedIcould
doiteasierbyhandsointoabowltheglopwent.Iaddedtheeggyolks,vanillaextract,cinnamon,andsalt.
Themixturewaspouredintosomecustardcups,justleavingenoughroomforsomeyummy,crunchytopping!
Bakeat200Ffor45minutes.
Onaseparatebakingsheet,layoutshreddedcoconutandchoppedpecantotoastintheovenalongwith
thecustard.Removeafter20minutes.Mixpecansandshreddedcoconuttogetheralongwithateaspoonof
cinnamon.Spreadthetoppingoverthecustardsatthe45minutebakingmarkandleavethemintheovenfor
another15minutes.

DESSERTS

61

STRAWBERRY CREAM & CHOCOLATE

SubmittedbyGeoffreyJonstone
CASHEW SLICE
INGREDIENTS
Cream
!" 10freshstrawberries
!" #"$%&"&%)("$)(3>
!" 250gmascarpone
!" 1cupdesiccatedcoconut
!" cupwheyproteinpowder
!" Smallhandfulofcashews,chopped

ChocoloateTruffle
!" 50gdarkchocolate(70%cocoa)
!" 50mLcoconutmilk
!" 50mLpurecream
!" tbspcoconutoil

DIRECTIONS
FortheCream:
Blendthestrawberriesandcreamtogetherinablenderuntilsmooth,orslightlychunkyifyouprefer.Muscle
upyourmascarponebymixinginthewheyproteinpowder.Mixtogetherthestrawberrycreamandpumped
upmascarpone.Nowherecomesthenotsosecretingredient,desiccatedcoconut.Trytoresisteatingitallas
youthoroughlymixitthrough.Setthemixtureinthefridgeandletitharden.
FortheChocolateTruffle:
Addallingredientsexceptthechocolateintoasaucepanonlowmediumheatandbringtoaboil.Removethe
saucepanfromtheheatandaddthechocolate,stirringuntilcompletelymelted.Letthetrufflesaucecoolfora
coupleofminutesinashallowbowl.
Transferthestrawberrycreammixtureintoasuitabledish.Ididnthavetherightsizeddish,somineissmallin
diameter,butquitethick.Nowpourthetrufflesauceoverthestrawberrycreammixture,topwiththecrushed
cashewsandleaveitinthefridgetoset.

DESSERTS

62

COCONUT BUTTER BLONDIES WITH COCONUT

SubmittedbyBillandHayley
BUTTERCREAM FROSTING
INGREDIENTS
Blondies
!" 1cupArtisanaCoconutButter
!" 3omega3eggs
!" 6Medjooldates
!" tspseasalt
!" tspbakingsoda
!" 1tspallnaturalvanilla
!" extract
!" 3dropsliquidsteviaextract
!" cupchoppedwalnuts

DateMixture
!" 6Medjooldates,pitted
!" tspallnaturalvanillaextract
!" 1tablespooncoconutoil

Theseblondiesareasimpleprimaldessertrecipe.Onlysweetenedwithdatesandsteviaextract,theyare
aperfectoptionforadessertthatyoudon'thavetofeeltooguiltyabout.Eventhoughthisrecipecallsfora
lotofcoconutproducts,theflavorofcoconutinthefinishedproductwasactuallyverymild.Likeanydessert,
thisisstillsomethingtohaveinmoderation.Itisagreatoptionforsatisfyingyoursweettooth,butshouldnot
beadailyindulgence.

DIRECTIONS
FortheDateMixture:
Cutdatesinhalfandremovethepit.Placeinamicrowavesafebowl,andadd3tablespoonswater.Microwave
for30secondsandmashwithafork.Addvanillaextract,coconutoil,andcontinuetomashwithafork.Add1
moretablespoonofwaterandmicrowaveforanother30secondsandstir.
FortheBlondiesMix:
Preheatovento325F.Inamediumsizedmixingbowl,blendeggs,vanillaextract,salt,andbakingsodato
getherwithahandmixer.Addinonecupcoconutbutterandmixbatterwithaspatulauntilcreamy.Addindate
mixture.Addinthreedropsofliquidstevia.Whilestirringthebatter,addinthechoppedwalnutsandcontinue
tomixuntilevenlydistributed.Lightlygreasea9x9pyrexbakingdishwithcoconutoil.Pourbatterintobaking
dishandbakeat325Ffor2025minutes,testcenterwithatoothpick.

DESSERTS

63

COCONUT BUTTER BLONDIES WITH COCONUT

BUTTERCREAM FROSTING, CONTD
INGREDIENTS
Frosting
!" 1cuporganicpalmshortening
!" 1tspallnaturalvanillaextract
!" 3tablespoonscoconutmilk
!" 1dropperfullofliquidstevia
!" cupshreddedcoconut

With a hand mixer, blend the palm shortening until light and fluffy.Add in the vanilla extract, liquid stevia,
coconutmilk,andcontinuetoblend.Onceallisevenlydistributed,lightlymixintheshreddedcoconutwitha
spatula.Usethisfrostingimmediately,orrefrigerateforuptoaweek.Beforespreading
thefrosting,allowittosoftenatroomtemperature.
Allowtheblondiestocoolbeforefrosting.Oncefrosted,cutintosquares.Enjoy!

DESSERTS

64

MINI COCONUT
PUMPKIN PIE

SubmittedbyMeganWalburger

INGREDIENTS
!" 1egg
!" 3Tablespoonspumpkinpuree
!" 1Tablespoonhoney
!" 3Tablespoonscoconutmilk
!" 1Tablespoonshreddedcoconut
!" teaspooncinnamon
!" teaspooncloves
!" Pinchofnutmeg
!" Dashofsalt
!" Coconutoilforthepans

F5'/5#6/5/'&"'<395'<6$6'465+:'85#3%+5'-53..@:',="'/"5+$N&'.">5'&=56-'",$'&55$@'.6&&.5'465i'1"%N..'/5*$6&5.@',3$&'&"'
makethese,foraholidayorjustfortheheckofit!Therecipemakestwosmallpies,aboutfourinchesdiameter.
(Youcandouble,triple,orquadruple...feelfree).

DIRECTIONS
Cutyourpumpkininhalfandscrapeouttheseedsandguts.Roastat350Fforaboutanhour.Scoopthe
cookedpumpkinoutoftheskinandpureewithastickblender.(Oruseafoodprocesser,whateveryouhave
willwork).Beattogethertheegg,pumpkinpuree,honey,coconutmilkuntilsmooth.Addthecinnamon,cloves,
nutmeg,andsalt..andwhateverotherspicesyoulike.(Maybeallspice,ginger,orcardamom).
Spreadtheinsideofthepiepanswithcoconutoilandpourthepumpkinmixturein.Bakeinapreheatedoven
at325Ffor3040minutes,dependingonthesizeofyourpans.Topyourbakedpieswithshreddedcoconut,
itmakesthempretty.Nowifyoucanpossiblywait,Ithinktheyrebettercold,butfeelfreetodigrightin!(I
couldntwait,Iateminerightaway.Mydaughterhadhersafterithadbeeninthefridgeforthedayanditwas
YUMMY!)Enjoy!

DESSERTS

65

CHOCOLATE ALMOND COCONUT

SubmittedbyAmandaRogersMrida
PROTEIN FUDGE
INGREDIENTS
!" 1cuporganiccoconutmilk
!" cuprawalmondbutter
!" 4oz.unsweetenedbakerschocolate
!" teaspoonvanillaextract
!" maplesyrup,honey,orsteviatotaste
!" cupchoppednuts
!" cupdriedfruit(yourchoice)
!" optionalproteinboost:1scoopchocolategrassfed
wheyproteinpowder

Thiscreamy,mouthwateringfudgeischockfullofPrimalfavoritescoconutmilkforhealthyfat,almond
butterforprotein,anddarkchocolateforintensepleasureandsweettoothsatisfaction(nottomentionpotent
antioxidants!).Ifyoucantoleratedairy,youcanuptheproteinbyaddingsomegrassfedchocolatewhey
proteinpowder.Youcanalsomixitupbyaddingingredientssuchasdriedfruit,nuts,orshreddedcoconutto
changethetextureandflavor.Greatasadessert,snack,orevenforapostworkoutproteinboost!

DIRECTIONS
Startbyheatingthecoconutmilkandbrokenchocolatepiecesinasaucepanovermediumlowheatuntilthe
chocolatemeltscompletely,stirringconstantlyintocreamygoodness.Enjoythedecadentaromasemitting
fromyourstovetop!Addthevanillaextract,almondbutter,andsweetenerofyourchoiceandcontinuestirring
untilvelvetyandsmooth.Atthispoint,youcanthrowinanynumberofadditionalingredientsincludingnuts,
driedfruit,proteinpowder,coconutflakes,orwhateverstrikesyourfancy,stirringuntilfullyincorporatedinto
thesimmeringsweetness.Next,transferthefudgeintoabakingdishandcoolinyourfridgefor23hoursuntil
ithardenstoafudgelikeconsistencynocheatingandtryingtoeatittoosoon,oritwillbemushy!After
cooling,cutyourPrimalfudgeintosmallsquaresandenjoy!

DESSERTS

66

SubmittedbyErinGaines

COMPLETELY COCONUT
CONICAL CANNOLI
INGREDIENTS
!" cupyoungcoconutmeat
N""O"4/75"637>+,"E/77(-"*3'+%-"PQL"/,$:"-:/$80"4/-:"68/,"+,
N""O"E(4"-3'7(6&++,6"+E"E3-"*'((E"+)"&+)8"5)/&&/,C6"+)"
!"
cupcoconutwater
!"
cupcoconutcream
oliveoil)
!"
N""R3735"S)((,6
1tablespoonormore100%coconutsapsyrup
!"
N""J73$8'())H"T/,3/C)(--("*6((")($/&("'(7+40
cupcoconutflakes

Tools
N""U:()>37"&/$,/$"$++7()"*PVW"C377+,60
N""X/&7+$"'3C"73)C("(,+%C:"E+)"637>+,
N""U:()>+>(-()

*Forbothofthesestepsyoumayaddotherflavorings,spices(perhapscinnamon?)orcoconutsapsyrupto
yourtaste.Ididonewithblueberriesandvanilla.

DIRECTIONS
Openayoungcoconutandscrapeoutthemeatandreservethewater.Cleanthecoconutmeat.*Blendcoco
nutmeatwithcoconutwateruntilsmooth.Makesmallroundsofcoconutcustardonateflexdehydratorsheet
andspreadoutuntilthin(about1/8thickorso)withaspatulaorspoon.Dehydrateuntildrybutnotcrunchy
about612hoursat105110F.*Makecoconutcreamorbuyit!Tomakecoconutcreamfindanoldercoco
nutwithhardmeat.(Thebestcoconutcreamcomesfromcoconutsthathavehardmeatwithjustabitoflight
brownbarkonthebackofthemeatwhenitisscoopedout.)Runyourcoconutmeatthroughachampion
juicerwiththesmallestscreen.Thismakesamazingwhippedcreamlikecoconutcream!!Italsocoincidentally
makescoconutshredstouseinotherrecipes!Roastthecoconutflakes.Putyourflakesintoaheavybottomed
panandstirconstantlyovermediumheatuntilbrowned.Rollthecoconutleatherupintoaconeshapeand
fillwithcoconutcream.(Youcanuseadabofwaterasgluetomaketheleathersticktoitself!)Drizzlecoconut
sapsyrupandroastedcoconutflakesoverthetop.Enjoy!

DESSERTS

67

COCONUT PUMPKIN
PUDDING

SubmittedbyAllisonLawhon

INGREDIENTS
!" 1cupcoconutmilk
!" @"V"@W"+M"$3,"&%)("&%>&8/,
!" 1tspcinnamon
!" tspnutmeg
!" tspcardamom
!" tspseasalt
!" 2eggs(freerangeandfarmfresh!)
!" 1"$%&":+,(H
!" unsweetenedcoconutflakes
!" bakingpumpkinforserving

DIRECTIONS
Preheattheovento350.Combinecoconutmilk,pumpkin,spices,saltandhoneyinbowlandhandmix.
Addeggsandhandmixvigorously.Pourmixtureontoabakingsheetandplaceintheoven.Bakefor1520
minutes,untiledgesarebrownandthecenterissomewhatjiggly.
Whilethepuddingisbaking,cutoffthetopofthebakingpumpkinandscoopoutthegunkandseedswith
alargespoon.Scrapewell.Whenthepuddingisdone,letcoolandscoopitintothepumpkinforserving.
Sprinklewithcoconutflakes.Makes24servings.

DESSERTS

68

SubmittedbyJulieMiller

SOFT COCONUT FLOUR

PUMPKIN COOKIES
INGREDIENTS
Dry
!" ccoconutflour
!" tspseasalt
!" tspbakingsoda
!" 1tsppumpkinpiespice
Wet
!" cbutter,softenedorcoconutoil
!" #"$"$3,,(5"&%)("&%>&8/,"
!" 3eggs
!" choney
!" tspvanilla

DIRECTIONS
Preheatovento350degrees.Lineabakingsheetwithparchment.Ifindcoconutflourproductssticktomy
panssoIprefertheparchmentbutyoucanskipitandoilyourpaninstead.Ascrapewithaspatulaisabit
moreprimalanyway.
Whisktogetherthedryingredientsinasmallbowl.Whisktogetherthewetingredientsinalargerbowl(oruse
ahandmixerifyouprefer).Youmaystillseeflecksofbutter,thisisokay.Flecksbutnotchunks.Whisk(oruse
mixer)dryingredientsintowetuntildoughissmoothandnolumpsremain.Letdoughstandaminuteortwoto
thicken.Doughshouldbesoftbutstillholditsshapewhenscooped.Ifitstoothin,addcoconutflournomore
thanateaspoonatatime.Ifitstoothick,addabitmorebutterorcoconutoilorpumpkin.
Dropcookiedoughbyspoonfulsontoparchmentlinedbakingsheet.Theywontspreadmuchwhilebaking
sospacingisnttooimportantifyouhaveasmallpan.Imadethisbatchabout2eachandmade14cookies.
Ivemadethemsmallerandturnedout20cookiesperbatch.Bakeat350for16to20minutes(thissizeinmy
oventook20).Cookieswillbesetandtheedgeswillbeslightlybrowned.Removefromoven,coolonthepan
aminuteortwothentransfertoacoolingrack.Ifyouuseparchment,youcanslidetheparchmentandcookies
ontotheracktocool.Thesecookiesarebeststoredlooselycoveredandeatenwithinacoupleofdays.You
canextendtheirshelflifeabitbystoringtheminthefridge.

DESSERTS

69

COCONUT PIZZELLES
COOKIES

SubmittedbyChristineHolman

INGREDIENTS
!" 1cupcoconutflour
!" cupwalnutmeal
!" 3eggs,roomtemperature
!" cupcoconutoil,melted
!" cupbutter,meltedandcooled
!" cuppuremaplesyrup
!" 2tspbakingpowder
!" 1tspvanilla
!" 1tspanise

DIRECTIONS
Whiskeggsandmaplesyrupinlargebowl.Stirinbutter,coconutoil,vanillaandanise.Siftflour,walnutmeal
andbakingpowder,insmallbowl.Addtoeggmixture.Doughwillbesofttotouch.Here'sthebestpart,ifyou
don'thaveapizzellemaker,noworries.Onacookiesheet,rounddoughinto1inchballsandslightlypress
downwithfingers.Bakeat325Ffor10minutesoruntillightlygolden.Ifyouhaveapizzellemaker,dropby
spoonfulonmaker.Cookfor1minute.Delicious...waitingtobegobbledup!

DESSERTS

70

SubmittedbyLauraPappas

COCONUT BANANA ALMOND

ICE CREAM
INGREDIENTS
!" 1canofcoconutmilk
!" 2bananas(preferablyfrozen)
!" cunsweetenedcoconutflakes
!" Ahandfulofchoppedalmonds
!" Cinnamonforgarnish(optional)

DIRECTIONS
Turntheicecreammakeron,andimmediatelyaddthecanofcoconutmilkalreadychilledifpossible.Then
addinthecofunsweetenedcoconut,itaddssomeadditionaltexturetotheicecreamandkeepsthecoco
nutflavorprominent.Tofreezebananas,cutthemintosmallpiecesfirstandthreadthemonawoodskewer,
puttheminabaggieorcontainerandsticktheminthefreezer.Takethebananaoffoftheskewersandmash
itupalittlebit,toaconsistencythatyouwantintheicecream.Iliketomashthemabitsotheflavorisincor
poratedthroughouttheicecreaminsteadofeatingbigchunksofbananamixedin.Ifyourbananaisfresh,
youshouldmashitalittlemoresincethebananaisntalreadycold.
Stirtheicecreamliquidtoincorporatethebananaifnecessary,andthenletthemachinedotheworkforabout
15minutes.Youcanservethisdesserttoagroupofprimaleatersortoagroupyouaretryingtoconvert,ithas
agreatflavorandconsistencyandwillespeciallyappealprimalkidsinthemiddleofsummer.
Atthe15minutemarktakealookattheconsistency,itshouldbethickeningupnowlookingmorelikewhipped
creamthanliketheliquidyoustartedwith.Atthispoint,addthechoppedalmondsifyoureincludingthemand
thenleavetheicecreaminthemakerforanother5minutes(foratotalof20minutes).
Turnofftheicecreammaker,andscoopthefluffycoconuticecreaminto4smallbowls.Dustwithcinnamon
ifyouwantto,andservewithaspoonandeatimmediately.Thefinalproductlooksandtastesdeliciousand
isaspecialprimaltreat.

DESSERTS

71

SubmittedbyDanaSchwartz

"COCOA" NUT PIE

INGREDIENTS
Crust
!" 1cupsdates
!" 1cuppecans
!" cupcoconut,dehydratedandshredded

Filling
!" 2Tbs.coconutoil
!" cupunsweetenedcocoapowder
!" 2largeavocadoes
!" 5Tbs.coconutmilk,chilled
!" 5Tbs.agavenectar
!" 1tsp.vanilla
!" tsp.seasalt,fine

DIRECTIONS
Tomakethecrust,mixthedatesandpecansinafoodprocessoruntilevenlyblendedwithnobigchunks.If
youhaveacrappyfoodprocessorlikeIdo,grindthedatesfirst,thenthenutsseparately.Inamediumbowl
workthecoconutintothedate/pecanmixturethoroughlywithyourhands.Pressthemixtureintoa9pie
dishtoformthecrust.Iliketocoatmyfingersincoconutoilbeforepressingthecrustsincethemixtureisso
sticky.Popitintheovenat325Ffor5minutes,justtosetit.Thenletcool.
Nowontothefilling.Meltthecoconutoilandcocoapowderinadoublebroiler(Imakeadoublebroilerby
placingaglasscorningwaretypebowloverapotofboilingwater).Stiruntilallthecocoapowderiscom
pletelydissolvedintothecoconutoilandthemixturelookslikemeltedchocolateandremovefromheat.

Inafoodprocessor,blendtwolargeavocadosuntilcompletelysmoothwithnolumps.Inaseparatebowlmix
avocadoswithchocolate/oilmixture,coconutmilk,agavenectar,vanillaandsalt.

Pourthefillingintothepiecrustandrefrigerateforaboutanhour.Servechilled.

Note:Thefillingonitsownmakesagreatchocolatemousse!

DESSERTS

72

SubmittedbyJaimeL.Birch

PUMPKIN ICE CREAM

INGREDIENTS
!" cupchoppedpecans,toasted
!" cuppulverizedunsweetenedcoconut,toasted
!" 1cuplooselypackeddates
!" 1tsp.vanillapaste+tspvanillaextract

(oruse11/2tspvanillaextract)
!" 1cuppumpkinpuree
!" 1tsp.groundcinnamon
!" 3/4tsp.groundginger(totaste)
!" tsp.freshlygroundnutmeg
!" Pinchofseasalt
!" 114oz.canofunsweetenedcoconutmilk
!" cupsmallchunksofdarkchocolate,meltedand
putinplasticbagforflicking

DIRECTIONS
Preheatovento350F.Linean8"x8"bakingpanwithfoil,placechoppedpecansinpanandtoastinoven
forapproximatelyfiveminutes.Keepaneyeonthem,andassoonasyougetawhiffoftoastynutsit'stime
forthemtocomeout.Putnutsintoabowlandsetasidetocool.
Pulverizecoconutusingaminichopperandputintosamebakingpanandtoast.Ittakesonlyafewminutes
totoastcoconut.Peekinafter2minutes,shakethepanabittomixitup,andputbackanotherminuteortwo
untilbrown.Addtobowlofnutsandsetaside.
Putdatesintoafoodprocessorandpulseafewtimestoroughchop.Thenturnonyourfoodprocessorand
letitgoforseveralminutesuntilthedatesgettotallysmushed,scrapingafewtimesalongtheway.Youwant
thedatesaspureedaspossible.
Addvanillapaste/extractandpureeamomentlonger.Thenaddpumpkin,spicesandpinchofsalt,andpulse
afewtimesuntilcombined.Slowlyaddcoconutmilk,pureeuntilsmooth.
Pourintoabowlandchillinrefrigerator,orputintoanicebathtohurryuptheprocess.Whencold,pourinto
youricecreammakerandstartprocessingaccordingtomanufacturer'sinstructions.
Nowcomesthefunpart!Toaddchocolateflecks,meltchocolatedoubleboilerstyle(Iuseasmallbowlover
asaucepanofwarmwater)andpourintoaplasticbag.Afewminutesbeforetheicecreamisdone,snipa

DESSERTS

73

PUMPKIN ICE CREAM, CONT'D

smallholeinthecorneroftheplasticbagandastheicecreamswirlsaround,slowlyflickthechocolateinto
themixture.Thewarmchocolategoingupagainsttheicecreaminstantlyfreezes,makinglittleflecks...really!
Havefunwithitanddon'tworryaboutgettingalittlechocolateonyourcountertop,it'sjustpartofthecreative
process!
Whenyouarehappywiththeamountofchocolateflecksyouhaveflicked(ok,Icouldn'tresist!),tossinpe
cansandcoconutandletthemswirltogetherforafewminutes.Bythistime,youricecreamshouldbedone.
Spoonintocontainersandfreeze.
Thisicecreamwillfreezetoaveryhardstate,sobesuretotakeitoutandsetinrefrigeratorforabout20min
utesorsobeforeserving.Thisicecreamisyummyanytime,butmakesagreathealthy(andPrimal!)dessert
foryourholidaymeals.

Variation:
PumpkinIceCreamisgreatplain,orwithjustthechocolateflecks.Youcanalsosubstitutewalnuts,andtrya
bitofmapleflavoringinplaceofthevanilla.

DESSERTS

74

NUT BUTTER AND

COCONUT COOKIES

SubmittedbyKateRowe

INGREDIENTS
!" cupnuts(anykind)
!" 23tbspsmeltedcoconutoil
!" 2eggs
!" aboutcupdriedcoconut

(processedmorefinelyinthefoodprocessor)
!" 10dropsstevia
!" 1tspbakingsoda
!" 1tsplemonjuice

Additionallyyoucanaddcupdarkchocolatechips,choppeddriedfruit,nutswhateverticklesyourfancy.

DIRECTIONS
Chopthenutsinafoodprocessorforabout1minuteorbyhandfor5hours.Thenadd5dropsofsteviaand
onetbspofcoconutoil.Processforanotherminuteandaddonemoretbspofcoconutoil.Repeatthispro
cessoncemoreuntilthenutsgettoapastelikenutbutterstage.Oryoucanbelazy,skipthisstepandbuy
someorganicnutbutterjustusehalfacup.
Mixthenutbutterwiththe2eggsandtheremainingstevia.Thenaddinthecoconutflour,andbakingsoda.
Mixalltheingredientstogether.Hereiswhereyoucanaddyouradditionalse.g.driedfruitordarkchocolate
chips.Finallyaddinthelemonjuice.Placedollopsofthemixtureonwax/parchmentpaperandbakefor10
12minutesat320F.Squigglesomemelteddarkchocolateoverthetoptojazzthemupalittletheyneed
tolookpurty.

DESSERTS

75

COCONUT TRAIL
MIX COOKIES

SubmittedbyDeannaEberlin

INGREDIENTS
!" sunflowerseeds
!" rawpumpkinseeds
!" choppedwalnuts
!" raisins
!" sliveredalmonds
!" darkchocolatechips
!" ccoconutflour
!" 1cunsweetenedshreddedcoconut
!" 1stickofsoftenedbutter(orifyouwanttogetreally
coconutty,cupofcoconutoil)
!" cupofhoney
!" tspseasalt
!" 4eggs(pasturedisbestyouknow)
!" teaspoonalmondextract

DIRECTIONS
Preheatovento350F.Mixequalpartsofseeds,nuts,raisins,anddarkchocolatechipsinabowltoequal
cup.Setitaside.
Inalargebowlblendsiftedcoconutflourandshreddedcoconut.Blendthemcompletelyandmixinyourtrail
mix.Useaforktokeepitfluffy.
Inaseparatebowl,combinebutter(orcoconutoil),honey,seasalt,eggs,andalmondextractinabigmixing
bowlandblenduntilnicen'smooth.Itshouldonlytakeaminute.
Ok,nowhere'swherethemagicbegins.Combinethewetingredientsandthedryingredients.Grababig
woodenspoonandmix,foldingtheflourmixtureintothebatteroverandover.It'llgetreallystickyandclumpy.
Makesureyougetitallmixed.Nowleaveitalone.5minutes.Don'ttouch!Keepyourselfbusywhileyour
doughisresting.Linecookiesheetswithparchmentpaper.
Take2teaspoonsandscrapedoughballsontotheparchmentaboutaninchapart.Theywon'tspreadmuch,
butyou'llneedalittlespace.Grabaforkandgentlymashthecookiesdown.Lietheforkintothedoughinone
direction,andthentheother,soyouhavealittlecheckerpattern.
Popthecookiesheetintotheovenandbakefor1012minutes.Checkthemoccasionallyandtakethemout
whentheyjuststarttobrownonthetips.Becareful,theyscorchquickly!

DESSERTS

76

SubmittedbyLaurenSeaver

CRUSTLESS COCONUT
CREAM PIE
INGREDIENTS,Crust
!" 1cupfullfatcoconutmilk(wellblended)
!" 5eggs
!" cupmaplesyruporhoney
!" 1tspvanillaextract
!" 1"-6&"6(3"637-"*+&-/+,370
!" cupunsweetenedshreddedcoconut

DIRECTIONS
Placerackinthecenteroftheovenandpreheatto325F.Combinethecoconutmilk,eggs,maplesyrupor
honey,vanillaextractandsaltinablender.Blenduntilfrothy.Addtheshreddedcoconutandpulsequicklyto
combine(youdontwanttopureetheshreddedcoconut.)
Greasean8inchpieplatewithcoconutoil.(Alternatively,use6ramekinsforindividualpieservings).Place
pieplateorramekinsinalargerpanfilledwithhotwater.Watershouldbehalfwayupthesidesofthepie
plateorramekins.
Pourmixtureintothepieplateorramekins.Bakeforapproximately40minutesforapie,30minutesforra
mekins,oruntilaknifeinsertedinthecentercomesoutclean.Theedgeswillbrownjustslightly.Allowpieto
cool,thenrefrigeratetosetfor2to4hours,oruntilfirm.Addwhippedcoconutcreamtoppingbeforeserving.
Storeanyleftoverpiecoveredintherefrigerator.
Alternatesweetenervariation:
Inplaceofthecupsweetener,use1tbsmaplesyruporhoneyandtsppowderedsteviaextract.

DESSERTS

77

CRUSTLESS COCONUT
CREAM PIE, CON'T
INGREDIENTS,WhippedCoconutCream
Topping
!" Creamfromtopof1chilledcanoffullfatcoconutmilk
!" 12TBSmaplesyrup
!" tspvanillaextract
!" cupunsweetenedshreddedandtoastedcoconut

DIRECTIONS
Openthecanofchilledcoconutmilk,(needstobekeptintherefrigeratorforadaypriortoopening/using!you
willclearlyseetheseparationbetweenthecreamandtheliquid!donotusetheliquid.)transferringonlythe
creamtoaglassormetalbowlusingarubberspatula.(Iprefertouseachilledmetalbowlstraightfromthe
freezer.)
Usingahandmixer,beatthecoconutcreaminthechilledbowluntilthickandfluffy.(Itwillnotthickenas
muchasregularwhippingcream!butitwillgetthickenough.)
Graduallyblendinthemaplesyrupusing1TBSfirst,tastetestingasyouaddtherest.Useupto2TBSto
reachyourdesiredlevelofsweetness.(Alternately,youcansubstitute1tspsteviapowderortotaste.)Blend
inthevanillaextractaswell.
Usingalargespoon,topthepiewiththewhippedcoconutcream(ifyouplantoserveall/mostofthepiein
onesitting)ortopindividualslices(ifyouwillbeeatingthepieovermultipledays.)
Sprinklepiewiththeshredded,toastedcoconut,andserve.
Storeanyextrawhippedcoconutcreaminacoveredcontainer,andrefrigerateuntilneeded.Makesadeli
cioustoppingforberries,coconutflourpancakes,oreatenstraightoffthespoon.

DESSERTS

78

COCONUT COFFEE
HOBNOBS

SubmittedbyDevonSharon

INGREDIENTS
DustingPowder
!" 4tbscoconutfinelyprocessed
!" 1tspcocoapowder
!" 1tspcoconutflour
!" 1handfulorganicchocolatechips
Hobnobs
!" 12largepitteddates
!" 2tbscoffee
!" cupalmondmilk+1tbs
!" 1tbscoconutoil

!" cupswholealmonds
!" 1/4cupslivered
!" 1/4tspgroundseasalt
!" 2tspcoconutflour
!" 11/2tspcocoapowder
!" 1/4cupcoconutfloursetaside

DIRECTIONS
Forthedustingpowder,chopalloftheingredientsinafoodprocessoruntildesiredconsistencyandmix
together.Setthisaside.
Forthehobnobsyouneedtomixwetingredientsanddryingredients,thencombinethetwo.Blendthedates,
coffee,almondmilkandcoconutoilinafoodprocessoruntilitissmoothandbuttery.Separatelyputthe
almonds(youcanuseanotherkindofnut,orseveralkinds),salt,coconutflourandcocopowderinthepro
cessortocreatethenutmeal.Afterthesetwoblendsaremixedtogether,slowlyadduptocupofcoconut
flouruntilthemixturehastheconsistencyofstickypizzadough.Onceitcanberolledintoaballalittlebigger
thananinchinsize,dropitintoyourdustingmixandcoveritcompletely.Placeallofthefinishedtreatsona
sheetandchillinthefridgeuntilyoujustcan'tresistthetemptationtoeatone!
Therecipemakes1215hobnobs,dependingontheirsize.

DESSERTS

79

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PrimalBlueprintauthorMarkSisson

Enjoyimmenselysatisfying
mealsthatpromoteeffortless
weightmanagement,vibrant
healthandboundlessenergy.

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