Chicken Stew By Numbers!

The hardest part for us with going Primal is cutting out wheat. It’s so easy to make a quick sandwich when you’re hungry, so coming up with easy meals for busy days has been a bit of a challenge!

Delicious Chicken & Vegetable Stew

This recipe is one my Fiance, Tina created a couple of days ago to use up some left over roast chicken, and to warm us up on a cold March day. It’s full of good, wholesome, mostly Primal vegetables and free range chicken, and it’s really easy to make. Even I could do it! Oh, and why is it called Chicken Stew By Numbers? I think that will become obvious when you look at the ingredients :) .

Also, White potatoes aren’t strictly part of a true Primal diet. That’s the “ish” part in this recipe. If you prefer, use Sweet Potato instead, as it’s really just added to thicken the stew a little.


  • 1 Large Onion
  • 2 Sticks of Celery
  • 3 Small Potatoes / 1 Sweet Potato
  • 4 Chicken Drumsticks or 3 Breast pieces (Whatever you have left)
    Pre-cooked is best too as it has a better flavour.
  • 1 Savoy Cabbage
  • 1 Pint of Chicken Stock
  • Water
  • Herbs de Provence to taste

Peel the potatoes and chop into 1″ cubes. Chop celery into 0.5″ pieces. Wash and shred cabbage into small strips as desired. Remove chicken from the bones and discard skin.

Place all ingredients into a large saucepan and bring to the boil. Simmer for approx 20 mins, or until vegetables have softened to your liking. Add the herbs to taste during cooking. The pint of stock should be enough to give you plenty of liquid in the stew, but if it starts to dry out, add a little water. Add salt to taste if required.

Serve in large soup bowls.

Quick & Easy Yoghurts – Strawberry Fiz

Strawberry Fizz Yoghurt

A quick and easy yoghurt recipe which is ideal as a desert or snack, with no additives what so ever, and plenty of fruit packed in there! The mix of the strawberries and the kiwi give a nice Fizzy sensation when you eat it, hence the name, Strawberry fizz!


Serves 2

  • 1 Ripe banana
  • 1 Handful of frozen strawberries
  • 1 Kiwi fruit
  • 2 Tablespoons of full fat Greek yoghurt
  • Agave Nectar or Honey

Whizz up the Kiwi, Banana & Frozen Strawberries to a nice smooth texture with a hand held blender. Don’t worry if you don’t have frozen strawberries, it’ll work fine with fresh ones, but frozen helps keep the consistency of the pureed fruit a bit thicker. Divide the pureed fruit into two wine glasses or bowls if you prefer. Add 1 tablespoon of yoghurt to each glass.

If you’ve got a bit of a sweet tooth, drizzle a little honey or Agave Nectar over the two to serve. I personally prefer it as it naked (without the honey;-).

Primal Recipe – Little Gem Lettuce With Bacon & Parmesan

Braise Little Gem Lettuce With Bacon & Parmesan

Today’s lunch was rather delicious indeed. A variation on a recipe from Gordon Ramsey’s Secrets book, Tina cooked up this tasty treat for lunch today.

It was pretty easy to do, and took only about 15 mins at the most to prepare and cook. I’ll get her to post the full details of what she did here soon, but basically it’s a couple of rashers of bacon, dry fried in the pan, with the lettuce added and fried in the bacon fat. Then a little chicken stock is added and the whole thing covered and cooked in the pan until the lettuce is nicely caramelized.

The whole thing is then served with a generous sprinkling of Parmesan Cheese.

Primal Workout Wednesday

This weeks Primal Wednesday Workout consisted of a 30 minutes brisk walk, followed by a few Body Weight exercises to improve strength & stamina. As I’m still in the early stage of training, and probably classed as quite unfit, I’m taking it slowly:

  • Plank - 90 Seconds forearm & feet plank, focusing on good form (nice straight back & legs)
  • Side Planks – 30 Seconds on each side, forearm & feet.
  • 3 Sets of 6 Pull Ups
  • 3 Sets of 10 Push Ups – Hand/Feet pushups with good form

This left me feeling tired but feeling good! Onwards & upwards as they say.

Foraged Apples – The very best kind!

This mornings foraged apples

Everyday we try to take a bit of a walk in the countryside near where we live and to be honest, apart from the usual blackberries, we’ve never found that much wild fruit. But this year, maybe because we’re looking for it, it seems to be everywhere.

Within 30 minutes walk of our home, in any direction we can find blackberries, wild cherries, wild plums, bullaces, crab apples, wild raspberries, mushrooms, sloes, hazelnuts and more.

This morning we headed out towards the next village, to some Apple Trees we’d spotted at the side of a local footpath. Within one small area there are at least 3 types of apple, all there waiting to be picked. The trees are loaded with quality fruit that the wasps don’t seem to have bothered with and they taste fantastic.It’s amazing what you find when you go looking.

And before you ask, no we’ve not been scrumping, these are out in the wild!

Primal Breakfasts – Homemade Muesli

Easy Primal -ish Muesli

One of the hardest parts of eating Primal style is finding things that work well for breakfast. Bacon and Eggs is fine a couple of times a week, but for me it gets a bit long in the tooth. As cereals are now off the menu too, I decided to knock up my own Primal Muesli! Now, please bear in mind, this is Primal-ish muesli, as I’m converting over to a totally primal diet at my own pace, so I’m still eating oats occasionally.

Now I know I’m English, but the recipe below is measured in Cups, purely because Tina has a set of measuring cups that sit right in front of where I was making the muesli, and I’m lazy! If you don’t have measuring cups, a coffee mug will do.

Primal Muesli

Serves 2 / 3 – Preparation time – 5 mins

  • 1 Cup of gluten free oats.
  • 1 Cup of hand chopped almonds
  • 1 Cup of Morrison’s 3 Seed Mix (Sesame Seeds, Pumpkin Seeds & Sunflower Seeds.
  • 1/2 Cup of Chopped Dried Prunes
  • 1/2 Cup of Raisins

Chop the almonds and dried prunes into approximate quarters. Measure out rest of ingredients and put all of the above ingredients including the chopped almonds and dried prunes into a plastic/Tupperware tub (anything with a lid will do). Put the lid on and give it a really good shake to mix it up nicely.

Serve with a little milk of your choice.

Primal Lamb Rogan Josh

Tonight’s evening meal was nothing short of delicious! Tina and I decided to try and spice up some Lamb Chops a little using a Lamb Rogan Josh recipe from Anjum Anands fantastic Indian Cookbook, Anjum’s New Indian
. The recipe uses nothing but good quality tomatoes and a few herbs & spices.

Primal Lamb Rogan Josh

Luckily the ingredients used all fall within the Primal Blueprint realm. As a quick and tasty accompaniment to the main dish we chose to try the Cauliflower Rice recipe from Elena’s Pantry… And bloomin’ tasty it was too. The Cauli-Rice was really easy to cook, even for me except I burnt the onions due to a minor “Well Timed” daughter emergency!

This one will definitely go on our list of Favourite Primal Dishes. We’ll be trying the cauliflower rice again at the weekend I think.

A Little Inspiration For A Monday

Yesterday my Father completed his first ever Marathon, at the age of 63, having only taken up running in his late 50′s!

My Dad just 1.5 miles from the finish line!

He’s never been a fitness fanatic but always enjoyed physical work and eaten fairly healthily for most of his life. Although he doesn’t deliberately eat a Primal diet, he avoids heavily processed foods where possible, and enjoys cream, butter & many other nutritious foods that fall inline with the Primal way of eating!

Training wise he’s never really pushed hard, just slow and steady progress until he was ready to tackle the Great North Run in 2007, with a time of 2:20. He then continued to train steadily until a full marathon was within his grasp, completing yesterdays run in 4:57:28!

Watching him and all the other runners yesterday has really inspired me to make a go of the Primal Eating & Fitness… Maybe I’ll make a half marathon a goal for next year?

Quick & Easy Primal-ish Salad

Salad With Sweet Potatoe Falafels

Today’s lunch was a quick but extremely delicious Salad, with a couple of our own homegrown salad crops too!

  • Homegrown tomatoes
  • Homegrown cucumber
  • Iceberg lettuce
  • Finely chopped spring onion
  • 4 Homemade sweet potato falafels, of which I could only manage 2 after all that salad!
  • Homemade carrot & red cabbage coleslaw
  • 1 Tablespoon of Boursin

Plenty of nice fresh ingredients there, most of it raw for even better nutritional value! I’m not 100% sure how Boursin cream cheese sits in terms of being Primal, but we had some that needed finishing, so rather than waste it, I thought I’d get it eaten up… I’ll research cream cheese and its compatibility with the primal diet a little later.

Fresh Pineapple

All that was followed by a nice chucky slice of fresh pineapple and a glass of ice cold water with a slice of lemon, very refreshing.

Subscribe to RSS Feed Follow me on Twitter!