Primarily Paleo

A path to wellbeing

April 1, 2016
by Stephanie

Primarily Paleo and Indie Birth Podcast “Nutrition for the New Paradigm”


Photo Credit: American Pregnancy

Are you interested in learning more about how to eat for conception, pregnancy and the postpartum period? Click here to listen to my podcast with IndieBirth!

Please contact me for more information and to find out how I can help you with your individual nutrition program for the childbearing year.

You may also be interested in the following links:
Primarily Paleo Oils 101
What’s the deal with vegetable oils?
The Primarily Paleo Pantry
Primarily Paleo for Picky Eaters

March 31, 2016
by Stephanie
1 Comment

Paleo “Mighty Muffins”

mightymuffinPhoto Credit: Primarily Paleo

Have you been searching for a nut-free and grain-free muffin recipe? Well look no further. I about fell off my chair with surprise when I heard my daughter’s school was serving these (gluten!, dairy!,grain! and nut! free) muffins for a snack. I was even more excited when they shared this recipe with me. You’ll be equally thrilled to add these nutrient-dense muffins to your child’s lunchbox, or even you own.

Note: Please use the suggested brand of sunflower seed butter or you’ll end up with bright green muffins.

Paleo Mighty Muffins


2  grated Apples  (squeeze out the liquid so they don’t make the muffins too soggy)
2 grated Zucchini (also squeeze our excess liquid)
2 C.  Sun flower seed butter
3 Tablespoons Honey
4 Eggs
1  teaspoons Baking powder
Tablespoons  Vanilla
1/2 teaspoons Nutmeg
teaspoons Cinnamon
pinch of salt

1. Preheat the oven to 350°F. Line a muffin tin with baking papers.
2. Using a food processor attachment or box grater, grate apple and zucchini. Place in a clean kitchen towel  and squeeze to remove the excess liquid.
3. In a large bowl, beat together the eggs, honey, and sunflower seed butter.
4. Add the remaining dry ingredients and the grated apples and zucchini.
5. Mix until well incorporated.
6. Divide evenly into the muffin tins.
7. Bake at 350°F for about 12-18 minutes or until toothpick comes out clean.

November 22, 2015
by Stephanie

A Paleo Vegan Pumpkin Pie to Delight All this Thanksgiving


Photo Credit: Primarily Paleo

Are you looking for an egg, dairy, and grain-free pie recipe for Thanksgiving? Look no further! This recipe will please everyone at your holiday table. Not only does it taste delicious, but also it’s nutrient dense and healthy.

The Primarily Paleo Vegan Pumpkin Pie filling is creamy, with just the right sweetness to finish a meal without sending you into a sugar coma. It is also versatile enough that you can eat the filling straight away as a warm pudding, or place in a ramekin to chill in the fridge for a more solid pumpkin pudding.

Unlike typical Paleo and Vegan crusts, the Primarily Paleo Vegan Pumpkin Pie crust doesn’t rely on dates to hold it together, which I find way too sweet for my palette. It is flaky and much simpler to make than a traditional crust that require you to roll it out to a desired thickness. This pie is perfect for your Thanksgiving celebration. Let me know what you think!

Happy Thanksgiving from Primarily Paleo!

Primarily Paleo Vegan Pumpkin Pie

For the crust:


1 1/2 cup almond flour

3/4 cup hazelnut flour

1 tablespoon melted coconut oil

2 tablespoons honey

1 flax egg (1 Tbsp. flaxseed meal OR ground raw flaxseed and 2 1/2 Tbsp. water)

  1. To make the flax egg, add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken.
  2. Add the flax egg to the flours, melted coconut oil, and honey in a large mixing bowl.
  3. Work the ingredients into a dough by using your hands or two forks to cut the wet ingredients into the flours completely.
  4. Press the dough (it might be crumbly until this point) into an 8 or 9-inch springform pan, spreading it up the sides and covering the bottom.
  5. Prick a few shallow holes in the crust with a fork to keep it from rising during baking.
  6. Bake the crust at 325 degrees for about 10 minutes.
  7. Remove it from the oven and cool for 10 minutes.


For the pumpkin pie filling:


1 1/4 cups raw cashews, soaked in water for about an hour, then drained

1/2 cup melted coconut oil

1 1/2 cups cooked pumpkin puree (canned or fresh)

1 teaspoon pumpkin pie spice

1/3 cup maple syrup

pinch of sea salt

  1. Place the cashews, coconut oil, pumpkin, pumpkin pie spice, and maple syrup in a high-speed blender or food processor, along with another pinch of sea salt.
  2. Blend till silky smooth (this may take a minute or two).
  3. Pour the filling over the cooled crust. Use a spatula to smooth the top over.
  4. Transfer the pie to the fridge, and let it set for about four hours, or overnight.
  5. Cut and serve!



October 24, 2015
by Stephanie

The Ultimate Paleo Halloween Guide to Treasures

Photo Credit:

It’s that time of year again when parents are faced with the decision of what to do with all the Halloween candy that arrives home in a heavy pillowcase. How many pieces of candy “should” your child eat? I don’t have the answer of what works best for your family. I allow my daughter one or two pieces of the healthiest candy choices. The rest disappears via the Candy Fairy who leaves a present in return. My decision is based on the desire to teach my daughter about balance and moderation, as Halloween and most holidays preach indulgence and excess.


For many families whose children that have severe life-threatening food allergies, Halloween is about survival.  Food allergies among children have increased approximately 50% between 1997 and 2011 and 1 in 13 children are impacted. Halloween poses challenges for parents with life-threatening allergies because the shiny wrappers are so appealing to their children. The Teal Pumpkin Project is a national campaign of (FARE) the Food Allergy Research & Education organization to make Halloween safe for all, especially those with food allergies.


Halloween can be both fun and healthy. This Halloween think Trick or Treasure. Non food treasures are safe for all children and protect their teeth and blood sugar levels. You can make receiving a treasure more fun for children by inexpensively wrapping them in tissue or recycled newspaper. Our favorite Paleo-approved treasures are pencils, stickers, erasers, tattoos, beads, foreign coins, etc. Cost Plus World Market, Target and dollar stores offer many seasonal choices for what to hand out instead of candy.

What else can you do with Halloween candy? Use it for science experiments! Check out the Candy Experiments website and book for loads of ideas! Sell your candy through these local dentists.

If you’re still interested in offering candy, seek out the most healthful options, such as organic, non high fructose corn syrup  filled treats. Here are my favorite Paleo & Allergy friendly options:

My latest article The Paleo Diet: A Paleo-Approved Halloween for Kids provides everything you need to pull together for the best Paleo Halloween party on your block, returning the focus of the holiday onto cultivating community.

What are you favorite ways to celebrate Halloween that supports your family’s lifestyle?

October 4, 2015
by Stephanie

Three Ways to be a Paleo Parent

Photo Credit: Primarily Paleo 

The most important job I will ever have is being a parent. Being a Mom is a blessing and a gift, and despite the constant demands and selflessness required, it brings me an enormous amount of joy to raise my child.

Raising a child in modern times is incomparable to raising a child in a hunter-gather society or during the Paleolithic period. However, I have adopted many principles that were shown to be important in hunter-gather groups with regard to how they raised their young.

You can read all about it in my article on The Paleo on Paleo Parenting: Look No Further Than Yourself

How do you minimize the effects of modern life, such as the relentless impact of technology, the fast pace of daily life, and the effects of being indoors most of the time, as it relates to your parenting?

October 1, 2015
by Stephanie

Top 3 Foods to Boost Your Immune System

Photo Credit: Primarily Paleo

Should you or should you not get a flu shot? It’s a personal decision that you face every year. Doctor’s recommendations and advertising claims at every drugstore lead many to believe that the vaccine will prevent you from getting sick this flu season. However, the CDC website reportsInfluenza vaccine effectiveness (VE) can vary from year to year and among different age and risk groups AND there are plenty of other cold and virus strains going around for which there are no vaccines.  Therefore, regardless of whether or not you choose to get a flu shot this year, it is most important to make lifestyle changes to increase your chances of staying healthy. These include, consistently getting good quality sleep and managing stress levels, as well as  regularly eating immune boosting food for preventative medicine.


Here are my top 3 types of food to eat to for a robust immune system:


1) Beef up on mushrooms. Mushrooms enhance the cellular immune function and stimulate general immunity in the body. There are mushrooms that kill viruses, mushrooms that kill bacteria, and even mushrooms that kill yeast. Shiitake mushrooms contain properties that tackle all three! Even the common white button mushroom is effective in boosting the immune system. Reishi mushrooms are well-known for their attack on invaders, such as the Epstein-Barr virus. They aren’t edible like other mushrooms, but the compounds can be extracted in either water or alcohol (available in this tincture). I drink homemade reishi mushroom tea almost daily to boost my immune system.


2) Consume probiotic rich foods regularly. Healthy bacteria levels inside our bodies help ward off infections and viruses from taking over. Probiotic rich foods include, naturally fermented vegetables and pickles, kombucha, and broth. They all contain probiotics (in higher amounts than found in yogurt) and support our immune system.


3) Increase your intake of of “stinky” sulfur-rich vegetables. Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and kohlrabi contain glucosinolates which are sulfur-containing nutrients. In addition, cruciferous vegetables offer other vitamins, nutrients and fibers that are important to your health. Other vegetables high in sulfur include collard greens, kale, bok choy, watercress, mustard, Brussels sprouts, split peas, tomatoes, sweet potato, jicama, turnips, avocados, parsley, spinach, and asparagus. like cabbage, brussels sprouts, onions (boost our natural ability to produce glutathione an antioxidant), shallots, and garlic. The compounds are the strongest when eaten raw. However, you can minimize the effects of cooking by slicing and allowing them to rest for 10 minutes before subjecting to heat.


Most importantly minimize sugar (it feed viruses and bacteria) and dairy (increases mucous production and can decrease immune function). For the best results incorporate these additions to your daily routine. If you feel like you are coming down with something, increase your intake of the immune boosting foods and eliminate the sugar and dairy.


If you’re looking for how to use add these foods into your lifestyle, check out the Q13 Fox News Pinterest Page For Foods that Boost Immunity recipe ideas to add to your weekly meal plan!

September 13, 2015
by Stephanie

Primarily Paleo’s Kids Can Cook Easy Vegetable Soup


Photo Credit: Primarily Paleo

One of the main challenges of getting kids involved in the kitchen is that parents aren’t sure where to start. Our society has moved away from a culture that supports time to be spent in the kitchen preparing home cooked food. Whether both parents have full-time jobs, or the kids are involved in all sorts of activities, challenges are present, which make shopping, preparing, and cooking food a low priority for most. It may seem more convenient to put the tv so you can focus on getting dinner on the table, but our children end up missing an opportunity to learn valuable skills and healthy habits that can be passed on to future generations.

It doesn’t have to be that hard. In fact, when you engage children in the meal preparation process you’ll find it’s simple, fun, and rewarding. Here are a few tips to get started.

  1. Give them developmental and skill appropriate tasks. For example, an 18 month old can stir and pour with assistance, a 3 year old can tear leafy greens and operate a salad spinner, a 5 year old can chop with a knife, and 8 year old can make a whole salad.
  2. Invest in kitchen tools for children. There are a variety of kid safe knives and vegetable choppers that can set your children up for early success in the kitchen, and encourage them to participate in meal preparation. Purchase Primarily Paleo approved kitchen tools here.
  3. Get a jumpstart on cooking. Restaurants don’t start preparing for dinner service at 5pm and neither should you. Vegetables can be washed in less than 3 minutes, which can be done after they brush their teeth for school, chopping can occur after their after school snack. Meal preparation can occur at any point and provides an active opportunity to connect with one another.

I love having fresh, homemade soup on hand to round out a meal or to grab as a hearty snack. Primarily Paleo’s Kids Can Cook Easy Vegetable Soup is an easy way to get kid’s involved in the kitchen prep, as well as encourage them to eat their vegetables.

The great thing about soup is that as long as everything is cut into somewhat the same size (for uniform cooking) it doesn’t really matter what it looks like. All of the vegetables required for the recipe can be prepped in advance, and either stored in the fridge for a few days or popped into the freezer for future use. We experiment with all different vegetables in our soups, such as parsnips (that look like white carrots), yellow golden beets (which look like potatoes when diced up), and even purple potatoes and purple carrots, which turned our soup a bright purple. It was fun for my daughter and actually did taste delicious.



Use the recipe below as a basic template to work from when creating soup with your kids this Fall. It’s a great after school snack to power them through their activities and introduction for learning to cook. It is worth the investment of the time you put into cooking with your kids. Not only does it impart a skill that will pass on to future generations, but it also creates memories to last a lifetime.

Primarily Paleo Easy Vegetable Soup


1 whole small yellow onion
2 carrots, peeled and chopped
2 celery stalks, chopped
2 cloves of garlic
1 tsp. minced fresh ginger root (optional)
2-3 small potatoes
1/2 head of lacinato kale, spinach, or swiss chard, sliced into thin ribbons
8 cups of good quality, store bought broth or homemade stock
2 Tbsp. coconut or olive oil
salt and pepper to taste

Add “Zoodles” (aka zucchini noodles) to make Vegetable Zoodle Soup.

1. Warm oil in a large soup pan over medium heat.
2. Add onion and sauté until soft and translucent, stirring regularly for about 10 minutes.
3. Add carrots, celery, carrot, ginger, and potatoes and stir to combine with the onion.
4. Add the broth, cover, and bring to a boil.
5. Reduce heat and simmer until the vegetables, especially the potatoes are soft.
6. Add your green leafy vegetable of choice or zoodles and heat until softened.
7. Season with salt (use sparingly if your broth is salted) and pepper to taste.
8. Enjoy!

September 13, 2015
by Stephanie

The Healthy Lunchbox Workshop Is Back for Back to School

healthy lunchbox seattle

Photo Credit: Primarily Paleo

Back to school is upon us! Or almost for Seattle parents, where 53,000 children aren’t back to school quite yet due to the teachers being on strike. Whether your kids are in school or not, they do need to eat a healthy, nutritious lunch to power them through the day. If you aren’t sure where to start, consider attending my Healthy Lunchbox Workshop.

This workshop is geared toward making the process of what to pack in a lunchbox easy, efficient, and something you won’t dread doing at the end of the day. It is not geared toward any one style of eating, except that it focuses exposing your children to whole foods that are minimally processed, such as fruits and vegetables. Parents of picky eaters are encouraged to attend because I have some fantastic tips and tricks to share to make mealtimes less of a battle. Sign up now, as space is limited.

You can read more about how to pack a healthy lunch box here.

Interested in how to pull together a Paleo -inspired Lunchbox? Check out my Paleo Lunchbox Primer on The Paleo