“Loaded” Caulichowder (Whole30 Compliant)


Loaded Cauliflower Chowder

One of my favorite soups used to be loaded baked potato soup.  I love the flavors (especially the bacon…DUH).  Even though we don’t eat paleo (or even primal) 100% of the time, that is one of the soups I can no longer have.  That much potato in one bowl just makes my stomach hurt like crazy.  So I’ve attempted versions of this a few times, hunting for the perfect ratio of ingredients…and I think this time I have found the best amounts of everything!

As a note: if you’re primal, you can use 1 cup of 2% (or higher) milk if wanted.


“Loaded” Caulichowder

Serves 4-6

4 slices bacon

2 Tbsp butter/ghee/coconut oil

2 cloves garlic, minced

1 onion, diced

3 carrots, peeled and diced

2 stalks celery, diced

2-3 Tbsp arrowroot flour

4 C chicken broth

1 C full-fat canned coconut milk (or dairy milk, 2% or higher)

1 head cauliflower, roughly chopped

1 bay leaf

salt and pepper

chopped parsley leaves

sliced green onions


1.- Heat large skillet over medium-high heat.  Cook bacon until it’s brown and crispy.  Drain on paper towels.

2.- Melt butter in large stock pot or Dutch oven over medium heat.  Add garlic, onion, carrots, and celery.  Cook about three or four minutes.  Dump in the cauliflower and bay leaf, and cook until tender (four or five minutes).

3.- Sprinkle arrowroot over top of your whole pile of vegetables and mix to lightly coat (it’s used as a thickening agent, so don’t think you need to see a heavy dusting or anything).  Stir in broth and coconut milk–cook until thickened (three to five minutes).

4.- Bring to boil, reduce heat, and simmer until cauliflower is tender–10-15 minutes.  Season with salt and pepper to taste.  If it’s too thick, add more coconut milk and/or broth until desired consistency is reached.

5.- Garnish with chopped bacon and green onions and serve immediately.


Parmesan Dijon Almond Crusted Chicken (Primal–Can Be Turned Whole30 Compliant)


Parmesan Dijon Baked Chicken

I used to make this really tasty baked chicken that was rolled in melted butter, Dijon, panko, and Parmesan.  I don’t know why I never made it with almond meal after we started on our Primal journey…but tonight that’s what I decided to do.  The almond meal isn’t as crunchy as panko, but if you want to retain more of the crunch, I would guess that using a coarser ground on the almonds would help with that.

If you are Paleo or Whole30 and don’t do any cheese, you can make this without the cheese.  If I were to do it this way, I would add in a little extra salt, but that’s just me.  There are a variety of herbs you can put into this–put in your favorite combination and have fun with it!  Likewise, you can put in whatever roasting vegetables you feel like having.  Some vegetables need more cook time than others, so just keep your eye on it.

Parmesan Dijon Almond Crusted Chicken

Serves 2-4

4-6 chicken thighs (bone-in, skin on)

1/4 C butter, melted (plus or minus, depending on the size of your chicken thighs)

1/4 C Dijon (or whatever mustard you like)

3/4 C almond meal

salt and pepper


1/2 tsp garlic powder

1/3 C grated Parmesan

3-4 red potatoes, cleaned and cut into cubes

2-3 carrots, cleaned and chopped

1 medium onion, cut into wedges


1.- Preheat oven to 400.  Mix vegetables together and toss with a little salt, pepper, and if wanted, olive oil.  Put in bottom of baking dish.

2.- Melt butter.  Whisk mustard into melted butter.  Pour into shallow bowl, wide enough to fit one chicken thigh.  In another shallow bowl, mix almond meal, Parmesan, herbs, garlic powder, salt, and pepper.  One at a time, dip each thigh into the butter mixture and then into the almond meal mixture.  Place directly on top of the vegetables in the baking pan.

3.- Bake for 60-80 minutes, or until internal chicken temperature measures 165.

Buffalo Ranch Chicken Stuffed Peppers (Whole30 Compliant)


buffalo ranch chicken stuffed peppers

I’m not a fan of stuffed peppers.  It’s a general rule to which I adhere.  I think it’s because most people stuff their peppers with some combination of ground meat and rice…and those are not textures of tastes that I enjoy together.  Call me weird…I just don’t like it.  I do, however, like buffalo chicken…so I figured I’d try out the recipe I saw last week for this.  I changed it up a bit, but the general idea of the recipe is still there.

I have to be honest with this post: I still didn’t enjoy them as much as I thought I would…but not because of the flavors.  Apparently I just don’t like the texture of baked peppers.  The innards were delicious and I ate them all.  I tried some of the pepper, I really did!  But I didn’t like that part.  Oh well, maybe I’ll try it again at some point.


Buffalo Ranch Chicken Stuffed Peppers

Serves 4 (with 4 peppers)

3-4 chicken breasts (basically one breast per pepper)

3-4 peppers of your chosen color

1 medium onion, sliced

1 tsp chives

1 tsp dill

1 tsp parsley

1 tsp garlic powder

1 tsp onion powder

salt and pepper

3 Tbsp butter + 4 tsp butter

1/2 C Frank’s RedHot Hot Sauce


1.- Preheat oven to 350.  Mix together chives, dill, parsley, garlic powder, and onion powder.

2.- Lay chicken on a parchment-lined baking sheet.  Place onion slices around and on the chicken.  Salt and pepper chicken and onions.  Sprinkle half of the mixed herbs over the chicken and onions.  Place 1 tsp of butter on top of each chicken breast.  Bake for 30-40 minutes, or until chicken is cooked through.

3.- Melt 3 Tbsp of butter in a saucepan over medium-low heat.  Once melted, add hot sauce and whisk until mostly combined.  Add in the rest of the herb mixture and continue whisking until incorporated.

4.- When chicken is cooked, chop it and onions into small cubes.  Add to the hot sauce mixture and stir to coat.  Fill each pepper with the chicken mixture and set in a baking pan (I put each one in a ramekin so they wouldn’t fall over).  Bake 30-40 minutes.  Serve with guacamole.



3 avocados, flesh mashed

2 Roma tomatoes, chopped

1 medium onion, chopped

1/2 C chopped cilantro

2 cloves garlic, minced (or 1 clove if it’s large)

Juice of 2 limes

salt and pepper

1.- Mix tomatoes, onion, cilantro, and garlic in a bowl.

2.- Mash avocado in a separate bowl.  Add lime juice, salt, and pepper, and stir to combine.

3.- Mix everything together.