HBK Avocado Creamy Sauce


Prep Time: 10 minutes


2 medium ripe avocados

1/4 c primal friendly mayo (preferably made with only avocado oil or olive oil)

1/2 c full fat coconut milk or cream

1 c water

1/2 tsp pink Himalayan salt

1/2 tsp garlic powder

1 tbls oregano

1.  Blend the flesh of the avocados, mayo, coconut milk, and water in a blender on high until smooth, about 30 seconds.

2.  Remove the avocado mixture from the blender and place in a medium size mixing bowl. Add the salt, garlic powder, and oregano. Mix until all the ingredients are combined.

3. Enjoy on your favorite protein or gluten free pasta.

4.  Store in an airtight container in the fridge for up to five days.

HBK Breakfast Sausage Frittata


Prep Time: 5 minutes

Cook Time: 25-35 minutes


2 tbls cooking fat of choice, separated (tallow, ghee, or coconut oil)

1 lb ground breakfast sausage

2 1/2 c broccoli florets

6 eggs

Salsa or hot sauce (optional)


1. Preheat the oven to 425 degrees.

2. Heat 2 tbls cooking fat in a medium size oven safe frying pan and add the ground breakfast sausage. Cook until the sausage is cooked through and there’s no pink. Be sure to break the meat up while it’s cooking.

3. When the breakfast sausage is done, turn off the heat on the stovetop, add the broccoli florets and distribute them evenly throughout the breakfast sausage mixture.

4. Whisk the eggs together in a medium bowl with a fork or whisk until the egg yolks and whites are combined.

5. Pour the egg over the breakfast sausage and broccoli. Gently mix the the three ingredients together.

6. Place the pan in the preheated oven and set the timer for 20 minutes. When the timer is complete check the frittata to see if it’s cooked through. It should be slightly browned on the top. If it’s not done, cook for another 2-3 minutes. Repeat this process until it’s cooked through.

7. Enjoy with salsa or hot sauce or just as it is!

HBK Potato Salad

Cooked and cooled potatoes are a great way to get resistance into your diet. Resistance starch is food for our good gut bacteria. This is one reason why I love potato salad! And it’s super easy to make!

Cooked and cooled potatoes are a great way to get resistance into your diet. Resistance starch is food for our good gut bacteria. This is one reason why I love potato salad! And it’s super easy to make!

Prep Time: 10 minutes, 24 hours for the potatoes to cool

Cook Time: 20-25 minutes


2 1/2 lbs potatoes cubes into bite size pieces

1 c mayonnaise

1/4 c mustard (I use spicy mustard)

2 tsp dill weed

1/2 c chopped white onions

2 pickle spears chopped


1. Boil potatoes in a medium or large saucepan for about 20-25 minutes until soft. Drain and set aside to cool.

2. Mix mayonnaise, mustard, dill weed, onions, and pickles in a bowl.

3. After potatoes are cooled completely add mayo and mustard mixture to potatoes. Coat the potatoes with the mixture.

4. Place the potato salad in the fridge for 24 hours to allow the potatoes turn into resistant starch. And it tastes better when the potatoes have been marinating in the mayo and mustard mixture in the fridge.


HBK Everything But The Bagel Broccoli Slaw


Prep Time: 10 minutes


2 12 oz bags of broccoli slaw

1 medium tomato, chopped

3/4 c avocado oil

1/4 c apple cider vinegar

1 tbls Trader Joe’s Everything But The Bagel Seasoning

Salt to taste


1. Mix broccoli slaw and chopped tomato in a large mixing bowl.

2. Whisk together avocado oil, apple cider vinegar, and Everything But The Bagel Seasoning in a small bowl until combined.

3. Add the avocado oil, apple cider vinegar, and seasoning mixture to the broccoli slaw and tomatoes and mix until combined. Add salt to taste.


HBK Shrimp Fried Cauliflower Rice


Prep Time: 10 minutes

Cook Time: 30-35 minutes


4-6 tbls cooking fat of choice, separated (tallow, ghee, or coconut oil)

4 slices of bacon

3 eggs

2 lbs riced cauliflower (I like to use frozen, but fresh is also good)

1/2 c chopped carrots

1/2 c peas (fresh or frozen)

1 lbs shrimp (peeled, deveined, and rinsed with cold water)

Tamari Soy Sauce or Coconut Aminos to taste


1. Heat 2 tbls cooking fat in a medium size frying pan and add the bacon slices. Cook until it’s cooked to your liking. After the bacon is done cooking chop the cooked bacon and set aside.

2. While the bacon is cooking, heat 2 tbls cooking fat in another medium size frying pan, add the eggs, and scramble them. Cook until it’s to your liking and set aside.

3. If needed, add more cooking fat to the pan the bacon was cooked in. Heat the pan on medium heat and cook the shrimp until it turns pink. Turn off the heat and keep shrimp for later.

4. In the medium size frying pan you cooked the eggs in add 2 tbls cooking fat and heat the pan on medium heat. Add the carrots, peas, and cauliflower. Stir, cover, and cook until vegetables are cooked through.

5. When the vegetables are cooked through add the eggs, bacon, and shrimp to the vegetable mixture and stir until combined. Add tamari soy sauce or coconut amino acids to taste.

6. Enjoy!


HBK Signature Salad


My HBK Signature Salad is the salad we have for lunch most days of the week. It’s simple, full of healthy ingredients, customizable and most importantly, DELICIOUS!

Prep Time: 10 minutes


4 cups lettuce of choice (organic spring mix, butter lettuce, or romaine)

1 tbls chopped onion

1 fork full sauerkraut

5 whole kalamata olives

1 cooked artichoke hear from the can, chopped

3 garlic stuffed green olives chopped

½ avocado

1 tbls hemp heart seeds

Protein of your choice (hard boiled eggs, meat, sardines, salmon, etc.)

1-2 tbls olive oil

2 tsp apple cider vinegar


1. Mix first 6 ingredients in a bowl.

2. Cut avocado into cubes and at to bowl with the first 6 ingredients.

3. Add apple cider vinegar and olive oil. Toss salad.


HBK Garlic Dill Broccoli Slaw


Prep Time: 10 Minutes


3/4 c high quality mayonaise (I use Primal Kitchen Mayo)

1/2 tsp dill weed

1/4 tsp garlic powder

1/8 tsp salt

1 10-12 oz bag broccoli slaw


  1. Mix mayo, dill weed, garlic powder, and salt in a small mixing bowl until incorporated.

  2. Add broccoli slaw to a medium or large mixing bowl.

  3. Add mayo mixture to the broccoli slaw and coat the broccoli slaw with the mixture. I found using tongs works really while mixing.

  4. Enjoy!

HBK Impromptu Tomato Broth Soup


Prep Time: 10 minutes

Cook Time: 20-25 minutes


3 c broth of choice (chicken, beef, bone, or vegetable)

1 can tomato sauce

1 can diced tomatoes

4 cooked sausages

1 c sliced mushrooms

1 lbs chopped fresh or frozen broccoli

Sea salt and black pepper for seasoning (optional)

Shredded parmesan cheese (optional)

Sour cream (optional)


1. Combine the broth, tomato sauce, and diced tomatoes in a medium saucepan. Stir to combine.

2. Slice the sausage into bite size pieces.

3. Add the sausage, mushrooms, and broccoli to the broth mixture. Stir to combine.

4. Heat the soup on medium high heat until the broccoli and mushrooms are cooked stirring occasionally. This should take about 20-25 minutes.

5. Serve in bowls and top with sea salt, black pepper, parmesan cheese and sour cream if desired.

6. Enjoy!


HBK Smoothie



Measuring spoons


Glass or cup


1-2 scoops Primal Kitchen Collagen Protein Powder, chocolate or vanilla or both

1-2 tsp or 1 tbls raw cacao powder

1 tsp maca powder

¼ tsp cinnamon (optional)

1 tbls MCT oil or olive oil or both

1 tbls almond butter or peanut butter

¼ c blueberries or mixed berries

1 banana

8-10 oz Milk (almond, cashew, coconut, or cow’s), water, or cold brew coffee


  1. Place powders, oil, butters, and fruit in the blender.

  2. Add liquid ingredients to blender.

  3. Blend on smoothie setting or medium setting.

  4. Pour into a glass and enjoy!

HBK Bison Meatloaf


Meatloaf is one of my favorite “regulars” to have on the menu in our house because there are endless variations with meatloaf. There are so many delicious and nutritious ingredients you can add to meatloaf to have variety with your meals.

Prep Time: 10 minutes

Cook Time: 35-45 minutes


1 lbs ground grass-fed beef or bison

1 whole egg

1 tsp salt

1 tsp black pepper

4 medium mushrooms chopped

½ c raw milk blue cheese or chopped/shredded cheddar cheese

1/4 c chopped onions

Organic ketchup, hot sauce or BBQ sauce (optional)


1. Preheat oven to 400 degrees.

2. Mix all ingredients in a medium mixing bowl with your hands or in a stand up mixer using the flat paddle until combined.

3. Place meat mixture in a glass loaf pan.

4. Bake in the oven for 35-45 minutes until meat is cooked to your preference.

5. Let cool about 5 minutes before enjoying.

6. Top with organic ketchup, BBQ sauce, or hot sauce.


HBK Ranch Dressing

Ranch Bowl.jpg

Prep Time: 10 minutes


1 c half-n-half or full fat coconut milk

1 c primal friendly mayo

1 c sour cream

2 tsp dill weed

1/2 tsp pink Himalayan salt

1/2 tsp garlic powder

1 tbls nutritional yeast (optional if you're using full fat coconut milk)

1.  Whisk half-n-half (or coconut milk), mayo, and sour cream in a medium mixing bowl with a pour spout.

2.  Add dill weed, pink Hymalayan salt, garlic powder, and nutritional yeast (if you're using full fat coconut milk) to the cream mixture.  Whisk until combined.

3.  Store in a mason jar in the fridge.


HBK Primal Waffles

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I savored the Saturday mornings when my dad would make waffles for breakfast.  We didn't have them too often so when we did it was a real treat.  Every Christmas when we visited my Papa Bob he would make us waffles with a waffle iron that was a wedding gift for him and my Grandma Jean.  This waffle iron is over 60 years old and it still works today!  When Scot and I make waffles (which is only about three or four times a year) we use Papa Bob and Grandma Jean's waffle iron (as long as the red light comes on).  It's nostalgic and it makes the best waffles!  Enjoy!

Prep Time: 15 Minutes

Cook Time: 4-5 minutes

Servings: 2-4 (depending on the size of your waffle iron)


1 c HBK flour blend

1 tsp baking soda

½ tsp salt

1 tbls olive oil

¾ c half-n-half

1 egg yolk

1 egg white (whipped)

1 tbls maple syrup + more for topping

½ tsp vanilla extract

2-3 tbls ghee

Salted or unsalted real butter for topping

1. Preheat your waffle iron.

2. Whisk flour, baking soda, and salt until combined in a medium mixing bowl.

3. Separate the egg yolk and egg white. Set the egg white aside.

4. Add olive oil, egg yolk, maple syrup, and vanilla extract to the dry ingredients.  Blend until combined and smooth.

5. Whisk egg white in a small bowl until thick peaks form.  Gently fold whisked egg white into the batter with a spoon or spatula until combined.

6. Grease your waffle iron (if it's not a non-stick, which I recommend not using a non-stick) with the ghee.

7. Pour a thin layer waffle batter in the waffle iron.  Close the iron and allow to cook for about 4-5 minutes.

8. When the waffle is cooked through, gently remove the waffle from the iron and place on a plate.  Top with your choice of toppings.

9. Enjoy!

HBK Primal Flour Blend


When I started being more mindful of the food I put into my body I couldn't find a primal friendly all-purpose flour blend so I decided to make my own.  This is the flour blend I use for most of my baking needs and when a recipe calls for all-purpose flour.  I make it in small batches like this one as I don't use it too often.  Enjoy!


½ c almond flour

1 c coconut flour

1 c tapioca starch

½ c potato starch

1. Whisk all ingredients together in a medium mixing bowl until combined.

2. Store flour in an air tight container in the fridge.

HBK Lip Balm and Lotion


This is a very simple and easy recipe for incredibly moisturizing lip balm and lotion.  You will need a double boiler to melt the ingredients.  You could use a sauce pan, however, your ingredients will melt much better and cleaner using a double boiler.


1/4 c beeswax

1/8 c shea butter

1/8 c coconut oil

1/8 c almond oil

20-25 drops of essential oil (I prefer peppermint)

1. Gently melt the beeswax, shea butter, coconut oil, and almond oil in a double boiler.

2. Remove the double boiler when the ingredients are melted and add the essential oil.  Stir gently and quickly transfer to an 8 oz mason jar.

3. Place in the fridge for at least one hour until the balm solidifies.


HBK Crustless Pumpkin Pie

Pumpkin Pie.jpg

Prep Time: 10 minutes

Cook Time: 50 minutes

Servings: 8


1 15 oz can pure pumpkin

1 1/2 c half-n-half

2 large eggs

3/4 c coconut sugar

2 tsp pumpkin spice blend

1/4 tsp pink Himalayan salt

1. Preheat the oven to 375 degrees.

2. Mix all ingredients in a stand up or hand mixer on medium speed for about 2 minutes until combined.  Make sure there are no pumpkin spice chunks.

3. Pour pie mixture into a 9 inch pie plate. 

4. Bake in the oven for 50 minutes or until the pie is set (i.e. it doesn't jiggle).

7. Enjoy by itself or with high quality whipped cream!

Bacon Kale Butternut Squash Soup

Bacon Kale Butternut Squash Soup.jpg

Prep Time: 15 minutes

Cook Time: 45 minutes

Servings: 6


6 slices of uncured bacon

4 c of organic kale, chopped

1 tbls bacon fat or lard

1 c organic white onion, chopped

1 c organic carrots, chopped

1 c organic celery, chopped

8 c cubed organic butternut squash

4 c broth of your choice (vegetable, chicken, beef, or bone broth)

½ tsp pink Himalayan sea salt

½ tsp organic ground back pepper

1. Heat a skillet on medium. Cook the bacon in the skillet until it’s done to your liking. Set aside bacon when done and chop.

2. Cook the kale in the bacon fat for about 5 minutes until it’s a bright green color and set aside.

3. Heat 1 tbls bacon fat or lard in a stock pot on medium heat for 3-4 minutes. Add the onions, carrots, and celery. Cook until the onions are translucent, about 5 minutes.

4. Add the butternut squash, broth, sea salt, and pepper. Cook on high heat until it comes to a boil. Lower heat to medium and let simmer for about 15 minutes or until butternut squash is soft.

5. Transfer about 1/3 of the soup into a blender and puree on high for 30 seconds. Transfer to a large glass bowl. Repeat 2 more times until all the soup is pureed.

6. Transfer the purred soup, bacon, and kale into the stock pot. Stir the soup and simmer on medium heat for about 10 minutes.

7. Enjoy!


Spaghetti with Zoodles and HBK Spaghetti Sauce


Prep Time: 10 minutes

Cook Time: 20 minutes


5 zucchinis or yellow squash (or a combination of both)

1 tbls cooking fat of choice

1 can (15 oz) organic tomato sauce

1 can (14.5oz) organic diced tomatoes

1 can (6 oz) organic tomato paste

1 tbls olive oil

1 tbls Italian seasoning

1/2 tsp garlic powder or 2 garlic cloves, pressed

2 cups fresh or frozen broccoli

4 cooked grass-fed beef sausage links, cut into small pieces

HBK Method:

1. Use your spiralizer to spiralize the zucchini/squash using the blade of your choice depending on how thick you like your zoodles. Set zoodles aside.

2. Combine tomato sauce, diced tomatoes, tomato paste, olive oil, Italian seasoning, garlic powder or pressed garlic cloves, broccoli, and sausage links in a medium saucepan.

3. Stir and heat on medium for about 15-20 minutes or until broccoli and sausage are heated through. Stir every few minutes to make sure the sauce it not sticking to the bottom of the sauce pan.

4. While the spaghetti sauce is heating up, melt 1 tbls cooking fat in large skillet for 3-4 minutes. Add the zucchini noodles to the skillet and cook covered for about 7-10 minutes until the consistency is to your liking, stirring occasionally.

5. Strain the zoodles in a colander just as you would regular pasta as there will be water from the zucchini.

6. Place cooked zoodles on a plate and top with sauce.

7. Enjoy!!



Homemade Bone Broth

Bone Broth.jpg

Bone broth made with bones from grass-fed cows is one of the most nutrient dense foods you can consume.  It's a great source of collagen which is great for your skin and joints.  We make and drink this regularly in our house and it's super easy to do with a slow cooker or pressure cooker with a slow cooker setting.  It's also a great stock for broth based soups and any recipes that require stock.  We use these silicon ice cube trays to store the broth in the freezer for easy access.

Prep time: 10 minutes

Cook time: 48 hours


3-4lbs of grass-fed beef bones (preferably knuckle bones, they have the most collagen)

10 cups filtered water

1 tbls apple cider vinegar

4 stocks of celery chopped (optional)

1/2 bag baby carrots (optional)

4 sprigs of rosemary (optional)

HBK Method:

1.  Place the bones, vegetables, rosemary and apple cider vinegar in your slow cooker.

2.  Add the water.

3.  Turn the slow cooker on low and allow it to do it's thing for 48 hours.

4.  Strain the broth discarding the vegetables and rosemary.

6.  Store bone broth in a glass container in the fridge or freezer. 

7.  Enjoy!

HBK Taco Seasoning

Taco Seasoning 1.jpg

Prep Time: 5 minutes

Cook Time: None


1 tsp cumin

½ tsp cayane

½ tsp onion powder

½ tsp tumeric

½ tsp garlic powder

½ tsp sea salt

½ tsp black pepper

¼ tsp cinnamon

3 tbls water

HBK Method:

1. Mix all dry ingredients together until incorporated.

2. Add water and mix.

3. Add to cooked meat or vegetables. Let simmer on low for about 10-15 minutes so the meat/vegetables can marinate in the seasoning.

4. Enjoy in taco bowls.