Interesting links, and recipe corner!

In this post I’ll review a few interesting articles and facts I’ve been posting on Facebook and Twitter, then move on to some recent Primal recipes I’ve made for myself and Mr. Coach.


Interesting News and Links

  • Following up on last week’s post on the ketogenic diet that’s in the news, Mark Sisson put up a blog post about how a ketogenic diet fits into a Primal lifestyle:
  • If you would like to adopt a ketogenic diet, Mark recommends a diet with 65-75% of calories from healthy fats, 15-25% from protein, and 5-10% carbs (20-50 grams/day). After 6 weeks, you can continue if you feel great, or cycle your carb intake to add back healthy carbs from fruits and vegetables. The fat content of this diet seems high, but fat contains 7 calories/gram vs. 4 cal/g for proteins and carbohydrates so it’s relatively easy to increase the fat percentage in the diet.
  • Stephen Guyenet graphed the increase in obesity since 1961 – the rise since 1980 is staggering, with the rate of increase in obesity at its highest level ever since 2011. This is yet more evidence that a low fat, high carb diet does not work to keep us healthy. About 40% of US adults are obese (BMI > 30!) Obesity is increasing in children and teens as well. This is a very depressing statistic, and one that health coaches are fighting against every day. Full article: 


Recipe Corner

I had some leftover beef round roast, courtesy of Mr. Coach’s rotisserie grill, and made a Primal shepherd’s pie, with mashed cauliflower topping instead of potato. I usually make this with grass fed ground beef, but the cubed beef was yummy! Of course, we dug in before I remembered to get a photo. Oops….

Paleo Shepherd’s Pie

– 1 tbsp. olive oil

-1.5 lb cubed leftover beef round or other beef roast, or 2 lb raw ground beef

– 1 medium onion, chopped

2 cloves chopped garlic

Salt and pepper to taste

1 cup carrots, chopped

2 tbsp. tomato paste

2 tsp. thyme

1 cup beef broth

1/2 cup frozen peas

Cauliflower purée topping:

1 head cauliflower, cut into florets

3 tbsp butter (I used Kerrygold grass fed butter; or use ghee or coconut milk if dairy is an issue)

Salt and pepper to taste


Preheat oven to 375 F.

Heat oil in pan. Sauté onion until caramelized. Add carrots, stir until soft and add garlic and beef and salt and pepper to taste. If using raw ground beef, sauté until browned. Add tomato paste and beef broth and bring to a boil.. Reduce to a simmer and add frozen peas.

While cooking the filling, to prepare mashed cauliflower topping:

Steam cauliflower for 18-20 minutes until soft. Add butter and salt and pepper to taste and purée with a stick blender.

Pour beef and vegetable mixture into a casserole dish and top with the puréed cauliflower topping. Bake at 375 F for 25-30 minutes until the topping is browned. Enjoy!


Slow Cooker Pork Tenderloin

This simple recipe combines soy sauce, balsamic vinegar, honey (can omit if avoiding sugars), dijon mustard, onion, garlic and spices to make a savory sauce. The original recipe called for cornstarch to thicken the sauce; I omitted that and simply thickened the sauce on the stove in a saucepan. It came out great! Wonderful with a vegetable like kale or broccoli, or with mashed cauliflower per the recipe above. This recipe is from Kathleen Smith at Gonna Want Seconds:

  • Yield: serves 6-8
  • Prep Time: 15 minutes
  • Cook Time: 6-8 Hours


  • Chicken Broth – 1 Cup
  • Tamari (gluten free Soy Sauce)- 1/4 Cup. You can also use Coconut Aminos.
  • Balsamic Vinegar – 1/8 – 1/4 Cup (I used 1/8 cup out of personal preference)
  • Honey – 3 Tablespoon (can reduce or eliminate to minimize sugar)
  • Dijon Mustard – 1 Tablespoon
  • Olive Oil – 2 Tablespoon
  • Onion, Minced – 1 Cup (1 used 1 medium onion)
  • Garlic Cloves, Minced – 3 cloves
  • Dried Rosemary – 2 Teaspoons
  • Dried Oregano – 1 Teaspoons
  • Dried Thyme Leaves – 1 Teaspoons
  • Black Pepper – 1/2 Teaspoons
  • Pork Tenderloins – 2, 1 – 1.5 lbs each


1. In a large Crock Pot add all the ingredients except the pork then mix until evenly combined. Add the pork and turn over to coat on all sides.

2. Cook on low for 6-8 hours or until pork is tender.

3. Remove pork from Crock Pot and place on a serving dish and tent loosely with aluminum foil.  Allow pork to rest for about 7 minutes.

4. Thicken the sauce while pork is resting-pour the liquid into a saucepan and simmer until the sauce has thickened (I let it reduce by at least half). Slice pork and pour the thickened sauce over it and serve.


That’s all for this week, folks – wishing you a happy and healthy Fall season!

Coach Heather

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