Primal-friendly Dinners

Here are two ideas for tasty and quick weeknight dinners the whole family will enjoy. 

Easy Lemon Garlic Chicken Drumsticks


  • 6 chicken drumsticks 
  • 2 tbsp coconut oil or other good quality fat
  • sea salt and black pepper
  • 2 tbsp fresh lemon juice
  • 6 cloves of garlic, minced 
  • 1 teaspoon dried chilli flakes (optional)
  • 1 small handful of fresh rosemary, finely chopped (optional)


  • To make the marinade, combine the garlic, chili flakes, coconut oil and lemon juice in a large bowl and mix well.
  • Add the chicken drumsticks to the marinade and turn until the chicken is well coated. Cover and refrigerate for at least 1 hour. 
  • Preheat oven to 200 C.
  • Transfer the chicken to a baking tray, spread it out in an even layer, then roast, turning occasionally, bake until golden for around 30 minutes. Sprinkle chilies and rosemary on the top. You might also add carrots, asparagus, and onion and roast these together with the chicken. 

Serve the drumsticks with cauliflower ‘rice’

Cauliflower ‘rice’


  • 2 heads of cauliflower (about 400g each), roughly chopped into florets
  • 2 tbsp. coconut oil or other good quality fat 
  • sea salt and black pepper 


  • To make the cauliflower rice, pulse the cauliflower florets in a food processor until it resembles rice-sized crumbles. This takes about 30 seconds.
  • To cook the cauliflower rice, heat the oil in a frying pan over medium heat. Add the cauliflower rice and cook for 4-5 minutes, or until softened. Season with salt and black pepper to taste.


To make a broccoli rice instead, simply replace the cauliflower with broccoli.


If you’re like me and you love pumkin-y things, then you can make pumpkin mash with coconut butter to go with it… yumms! All you need is one cooked pumpkin (1kg), 1 Tbsp. coconut oil, salt and 2 Tbsp coconut butter (optional). Just throw everything into a bowl and mash it by hand or use your food processor.  

lemon garlic chicken

Lamb Moussaka


  • 1 large eggplant, sliced 1-cm thick
  • 4 tablespoons coconut oil
  • sea salt
  • 1/2 bunch of kale (about 200g), central stalks removed and leaves chopped
  • 2 onions, chopped
  • 4 garlic cloves, crushed
  • 600g lamb or beef minced
  • 1 teaspoon ground cinnamon
  • freshly ground black pepper
  • 160g tomato paste
  • 310 ml beef or chicken bone broth or filtered water
  • 3 tablespoons chopped flat-leaf parsley leaves.

Cauliflower white sauce:

  • 1/2 head cauliflower (about 550g), cut into florets
  • 500 ml (2cups) coconut milk
  • 1 egg
  • cheese (optional)


  • Preheat the oven to 180 C
  • Salt both sides of the eggplant slices and leave for 1 hour. Rinse under cold water and pat dry.
  • Brush the eggplant with about 1 tablespoon of melted coconut oil and cook in batches in a frying pan over high heat until lightly browned. Remove from the pan and set aside.
  • Sauté the kale over medium heat for 2 minutes. Remove from the pan and set aside.
  • Melt the remaining coconut oil in the frying pan over medium heat. Add onion and garlic and cook for 5 minutes, or until softened. Stir in the lamb or beef mince and cinnamon, breaking up any lumps with a spatula. Season with salt and pepper and cook until the meat is brown. Add the tomato paste and bone broth or water, mix to combine and simmer for 15 minutes.
  • To make the cauliflower sauce steam the cauliflower for 15 min until very soft. Pour the coconut milk into a saucepan and bring to a boil. Add coconut flour and whisk constantly for at least 1 minute. Remove from the heat and whisk in the egg, then stir in the cauliflower. Transfer the mixture into a food processor and process until smooth and creamy.
  • To assemble, lay half the eggplant slices in a single layer in a large baking dish. Spread the kale on top, then pour on the minced mixture. Add the remaining eggplant slices then sprinkle over the parsley. Finally, pour over the cauliflower sauce and put as much cheese as you like or omit the cheese if you are lactose intolerant.
  • Bake for 40 minutes, or until lightly golden. Serve with a fresh salad and fermented veggies.

Get busy in the kitchen making scrumptious dishes and discover how good food provides your body with the right fuel to perform at its best. Show your friends and family members that Primal food is yummy! Keep cooking and don’t forget to have fun in the kitchen as a whole family! 


Your Certified Primal Health Coach

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