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Last year, my friend EP told me all about the Primal lifestyle & I decided to try it out. Basically, its a low-carb lifestyle that emphasizes eating the way cavemen ate: lots of free-range/organic meats, veggies, healthy fats/oils, nuts/seeds & limited fruits & dairy. No processed food, no pasta, no bread, etc. I started eating that way & fell in love. So nowadays a cook a lot of Primal or Primal-based meals, and this is one of my favorites.

This is a recipe I found at Purely Primal, which is my favorite Primal recipe blog.

Because it’s a Primal recipe, this isn’t a traditional quesadilla in the sense that there is a tortilla. But there is chicken, veggies & plenty of cheese #yum.

You need:

  • Chicken breasts or tenderloins
  • Peppers – I like to use red, yellow and green (bell) peppers for color & flavor
  • 1 onion – you can eliminate or cut this back if you’re not an onion fan
  • Tomatoes – I like to use Roma tomatoes because they are easy to wedge
  • Shredded cheese – either cheddar or a Mexican blend
  • Cumin – for the chicken
  • Garlic powder – for the chicken
  • Chili powder – for the chicken
  • Paprika – for the chicken
  • Sea salt – for the chicken
  • Ground black pepper – for the chicken
  • Olive oil – for the chicken

Start by seasoning your chicken, cutting into strips if you’re using chicken breasts, and then saute over medium-high heat in the olive oil. Also, preheat your oven to 350 degrees.

While your chicken is cooking, chop your veggies. I cut everything into strips, and the tomatoes into wedges.

Once your chicken is done, grab a baking dish or a casserole dish. I use a ceramic baking dish I got from Ikea. Put the chicken down first as the first layer. Next layer on top your veggies, just make it all random.

Finally, sprinkle your shredded cheese on top. I add a lot of cheese cause I like it really cheesy, but use as little or as much as you want.

Now just pop it in your oven for 10-15 minutes, you just need to get your cheese melted & allow your veggies to cook a little bit.

You can serve this with salsa, sour cream & quacamole if you want – I don’t use any of that cause I find this recipe is delicious without them! Here’s my plate:

A quick an easy dinner on a weeknight, that’s actually good for you. Try it out!


During the week I try to cook things that can be made in 30 minutes or less. Because after spending 9 hours in a job I don’t like, and getting my workout in, I don’t want to spend all night making dinner. If I don’t have quick go-to meals, I will eat out & then all my hard work will go to waste….so I learned how to make quick easy things that are yummy, filling & healthy.

This is one of my easy go-to meals – salmon & a veggie or two. In this case, I’ve topped my salmon with some pesto to give some extra flavor & I’m doing a sauteed kale, which is my favorite way to eat kale.

You need:

  • salmon – fresh or frozen & thawed, doesn’t matter
  • pesto – you can make your own, or I recommend the Trader Joe brand if you like store-bought. Experiment.
  • kale – there are different varieties, find the one you like
  • garlic – 2 cloves, chopped
  • veggie stock – about 1/2 cup
  • red wine vinegar – 2 or 3 Tbsp, but you can adjust based on taste
  • olive oil – 1 or 2 Tbsp should be sufficient

First, preheat your oven. It should be set on the broil setting. Grab a baking sheet to cook your salmon on.

As I mentioned, you can use any variety of kale that you like. This week I decided to use dinosaur kale.

If you’ve never cooked kale, its super easy to prep – just wash & cut off the stems. I then chop it into smaller pieces for easier cooking.

Next you want to chop your garlic. Or you could use pre-chopped garlic if you have some of that handy. After chopping, grab a sautee pan & heat your oil in it. When its nice & hot, throw in your garlic & allow it cook but not brown, so you shouldn’t need to cook it that long.

Once the garlic is done, add your chopped kale & the veggie stock. If you don’t have any stock handy, you can just use plain water. I prefer to use stock though for added flavor. Once you’ve added the kale & the stock, cover the pan & let cook for 5 minutes.

While the kale is cooking, grab your salmon & put it on your baking sheet. BTW, I like to line my sheet with aluminum foil for easier cleanup #tip. Now take your pesto & add some to the top of my salmon. Be as generous or stingy as you like. I tried out this new artichoke & lemon pesto this week, and it was yummy.

Once you’ve added the pesto, you can pop your baking sheet into the oven. Cook the salmon to your preferred level of doneness, but it shouldn’t take long at all.

Now back to the kale – by now it should look like this when you take the lid off…

Allow it cook a couple minutes more with the lid off, but essentially its done! You want the leaves to be wilted & softened but not like mush either. Transfer to a bowl & toss with the red wine vinegar.

Once your salmon is done to your liking, you can remove it from the oven. All done!

Here’s my finished plate. A quick delicious & healthy meal on a weekday night.


A few months ago Rosetta from Happy Black Woman posted a super easy roast chicken recipe, and I tried it & loved it.

For this recipe you need:

  • 1 whole chicken (size totally depends on you)
  • 1 stick of butter
  • 2 Tbsp lemon juice
  • Your favorite seasonings

The chicken is going to cook at 425 degrees, so preheat your oven to start.

Next you want to wash & dry your chicken, and allow it come to room temperature. I got the smallest chicken I could find from my neighborhood Trader Joe’s, which cost me all of $4. (BTW, $4 for a chicken that will last for at least 4 meals? #istaywinning).

Now take that stick of butter and put it in a microwave safe bowl. Add your seasonings to the butter.

I found this awesome seasoning mix that gives your chicken that fresh off the rotisserie flavor #yum so this is what I’ll be using.

Melt your butter & seasonings together. Next add the lemon juice to the mix, and any salt if you want (I didn’t add any salt btw, too much salt is a bad idea folks!).

Now time to get a little dirty. Pour that mix all over both sides of your chicken & rub it in. Get in there & rub! You want every part of the bird covered with butter & seasonings.

Now its time to pop it in the oven! I like to use this Reynold’s disposable roasting pans because they make cleanup super easy. I just put a cookie sheet underneath it for a bit more support.

Cook for about an hour – this will vary depending on how big your bird is. For a bigger chicken, of course you need more time. If you have a meat thermometer, the chicken is done when it reads 165 degrees in the thickest part of the chicken.

I love this recipe because the butter makes the chicken skin all crispy & yummy. This recipe is super easy & once you cook the chicken you have several meals for the next few days, if you a single person like me. If not, this will feed 2-4 people easily.

The finished product:

Yummy delicious & easy peasy…happy cooking!

A few weeks ago, my department at work had a pie sale to benefit our Adopt-A-Family community service project. My boss asked me to bake some pies, and I agreed, with the caveat that I could bake the only pies I know how to make – sweet potato pies. I wound up making seven sweet potato pies over the course of a week, which was the most I’d ever made.

My auntie L makes the absolutely best sweet potato pies ever made on Earth & she finally blessed me with her recipe last year #yay! Because I know she’d kill me if I gave out the family recipe on the blog, I won’t give out the details…but in general, sweet potato pies are all the same.

For the filling you need:

  • sweet  potatoes or yams
  • white sugar
  • butter (salted or unsalted, doesn’t matter)
  • condensed milk
  • one egg
  • seasonings/flavors – vanilla, cinnamon, nutmeg, etc. You can experiment all you want w/these

For the crust, you can either go the lazy/quick route & use frozen pie crusts, or you can make crust from scratch. If you make it from scratch, you will need:

  • all-purpose flour
  • unsalted butter (must be very cold)
  • salt
  • sugar
  • ice water

For these pies I made for work, I used frozen crusts, cause these folks weren’t gonna get me to make crust on a worknight #noway. So all I had to do was make the filling & then bake…sounds easy, but still time-consuming.

I started by cutting my sweet potatoes into cubes & boiling them until soft. I left the skin on cause they are easier to peel when the potatoes have been boiled.

Once your potatoes are boiled, strain them & allow them to cool before you peel the skin off. Once you cool them & peel, they should look like this:

Alright so now you take your butter, and cut it into small cubes & add them to the potatoes.

Now grab your potato masher and get to smashing! You want to smash both the butter and the potatoes together, and smash as much as you can. Your mix won’t be totally smooth yet but that’s ok. Here’s what it looks like:

Now you can add everything else. I generally add the sugar first. Then I mix together the condensed milk and the egg and add that. Finally add your spices & get to mixing! I start first by combining everything by hand, and then I move to a whisk or a electric mixer to help get things smoother. Some people prefer a really smooth pie filling, while others like it with little bits still in it. Go with whatever you prefer. Here’s what it looks like:

Now just pour that into your pie pan & put it in a preheated oven, on the center rack & bake! Its done once you can insert  a knife into the center & it comes out cleanly. And voila!, you have a yummy pie.

I made seven pies & the folks at work cleaned me out! A lot of folks had never had a sweet potato pie before but they loved it.

Are you a baker? A fan of sweet potato pies? What’s special about your recipe?

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