Naturally Well With Jo | Blog
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Sweet Potato Slice – For Everyone’s Primal Lunchbox

Yes this recipe is kid approved!

A nutritious slice to pop into lunch boxes, naturally sweet from roasted sweet potatoes, and chock full of healthy energy. If your school is nut-free, a seed butter (such as sunflower butter) works just as well. Keep in mind that different nut/seed butter will slightly alter the taste too; I usually use a mixed nut butter.
Depending on your family’s adjustment to sugar-free and what nut/seed base you use, you might want to add a tiny bit of sweetness to this, but you shouldn’t need anymore than 1-2 tbs for the whole recipe.  The sweetner of our choice is raw unheated local honey or organic rice malt syrup if you’re fructose free.

Also, I prefer to press my chocolate in after I’ve put the batter into the pan, rather than stir the chunks through. This is so I can use a minimal amount of chocolate and still ensure a bit in every slice.


120g nut or seed butter
320g sweet potato
125g butter or ghee
1 tbs vanilla
4 tbs coconut flour
1 free range egg
Pinch of salt
Pinch of cinnamon
50g dark choc, chopped (85% or more)

Completely optional: 1-2 tbs local honey/rice malt syrup


Preheat oven to 200c

Wrap the sweet potato in foil, or place in a small casserole dish and cover. Roast in oven until completely soft. Remove and allow to slightly cool. Reduce oven temperature to 180c.

Place the nut/seed butter, sweet potato, and butter in a blender or food processor. Blend until smooth, and then add the rest of the ingredient except the chocolate, process again. At this stage, taste the batter and decide if you want to add a little sweetener. I don’t usually sweeten this recipe, but I have tested it with 1 tbs of honey and a little goes a long way.

Press into a nonstick paper lined brownie tin, and evenly distribute chocolate pieces (press into the mixture)

Bake for ~40 mins, or until firm to the touch

Allow to cool in pan before slicing. Best stored in the fridge

Enjoy from the primal team


Fried Rice

Easy Cauliflower Fried Rice

Ditch the white rice for cauliflower! White rice almost completely lacks nutrients, but although cauliflower may lack the colour of it’s other vegetable friends, it’s still packed full of nutrition.

Just as tasty as the original, this dish comes together in under 10 minutes and is perfect as a main or a side to some meat.

Easy Fried Rice

Serves 4 (side) – 2 (main)


3 tbs coconut oil
1 head cauliflower, grated
2 onions, one diced, one sliced
2 cloves of garlic, finely chopped
1 chilli, finely sliced
1 carrot, in small cubes
4 spring onions, diagonally sliced
2 tbs coconut aminos
Himalayan sea salt to taste


Omelette: eggs whisked and cooked in a fry pan, then the resulting omelet sliced
100 mL coconut cream: a tasty addition for a more satisfying meal


Heat coconut oil in a wok over a medium-high heat. Add onion, garlic, and chilli, cook until translucent and fragrant, about 3 mins.
Add cauliflower and carrot and cook over a high heat stirring constantly, until heated through and starting to colour.
Stir through spring onions and coconut aminos, and optional ingredients if using. Season to taste


The easiest way to grate cauliflower is with a grating disc attachment for a food processor (large), but you can also use a regular grater
Feel free to add anything you want to make this a more substantial meal!

Enjoy x



Curried Vegetable and Nut Soup

This isn’t just any primal soup recipe; this is the go-to soup recipe. I make this at least once a week.  I make it when I have people over last-minute and I make it when I have an abundance of veggies left over or when I am craving something filling, nourishing and delicious.   As a bonus, bulking it up with carrots really cuts the cost.  The secret to the amazingness of this soup is the nuts; the whole recipe only uses a cup, but they give it an amazing mouth feel.

This soup is made with healthy fats, nourishing stock, and nutrient packed vegetables, it ticks all the boxes of a healthy meal.  If you can be sure to purchase your vegetables from the farmers market, that way you are buying local, seasonal and it helps keep your cost down.

This isn’t so much of a recipe as a guide: a guide to making your all-time easy, tasty, crowd-pleasing soup. All the ingredients are approximate; you can change and adjust as you need.

Serves 4-6


3 tbs cooking fat (coconut oil, tallow, lard, butter, or ghee)
2 onions, roughly chopped
3 tbs curry mix of your choice (make sure only has spices in it, or mix your own)
1 knob ginger, sliced
2 cloves garlic
1 C lightly roasted nuts (I mostly used cashews) or desiccated coconut for nut free
1 kg vegetables, roughly chopped (I always use 500g carrots, then a varied mix of pumpkin, sweet potato, swede, cauliflower, capsicum, beetroot…. Depending what’s in at the market)
1 L homemade stock/water (or mix of both)
Himalayn or sea salt to taste
Coriander, to garnish



Melt fat in a large saucepan, add onions and curry powder, and sauté over a medium heat for 2 minutes.  Add the rest of the chopped veggies, ginger, and garlic. Cook another 3 mins, stirring occasionally. Add enough stock to just cover the veggies.

Bring to the boil, and then reduce to a simmer. Cook uncovered for 20-30 mins, or until veggies are tender.

In the meantime, grind up the nuts/coconut in a blender or food processor.

Once the veg are tender, strain (reserving liquid) and add to the blender. Add enough liquid so that it will blend, then you can add more to adjust to your desired consistency. Souper thick is how I like mine!

Season to taste, and serve topped with coriander.

Optional: top with coconut cream, organic full fat yoghurt, sour cream, or  meat such as pulled chicken. 

Enjoy from the Primal Team


Pumpkin, Pork And Halloumi Burgers

Halloumi is a lovely for those who can tolerate dairy and don’t find dairy to cause any systemic inflammation.  Pairing the last of winter’s pumpkin with Halloumi is a match made in heaven.

Serves 4
½ butternut pumpkin, sliced about 1 cm thick
2 red onions, finely sliced
1 Cos lettuce
1 packet full fat halloumi cheese, sliced about 1-2 cm thick
Fats (coconut oil, lard, tallow, butter or ghee), for cooking


500g Free range local pork
1 onion, finely chopped
2 tbs organic tomato paste
3 cloves garlic, chopped
2 tbs coconut aminos (you can purchase this at any good health food store or online)
1 tbs dried rosmary
1 tsp raw unheated honey
pinch  of unrefined salt
coconut flour (for coating)


1 free-range egg yolk
1 tsp mustard
½ of a lemon, juiced
500 mL olive oil
2 cloves garlic, crushed
pinch of unrefined salt


Heat a tablespoon of fat over low heat in a medium fry pan. Add onions and allow to cook over the lowest heat while you prepare and cook everything else.
Heat oven to 180c, place pumpkin on tray, drizzle with fat of choice, sprinkle with salt, and roast for about ½ hour, or until golden and soft

To make burgers:

Combine all ingredients in a bowl, and smoosh together with your hands. Shape into 4 burgers, dip into coconut flour and put aside. When the pumpkin is nearly done; in a large fry pan place fat of your choice over a medium and cook the burgers until brown and cooked through (about 5 minutes each side). Remove from heat, and add halluomi. Cook 1-2 minutes each side, until golden brown.

To make aioli:

Place egg yolk, lemon juice, and mustard in a bowl. Wisk with an electric whisk until frothy, then slowly drizzle in oil. Add garlic and salt (store left over in fridge, expiration date is the same as your egg’s)

To Assemble:

On each plate, lay down 2-3 lettuce leaves. Top with burger, pumpkin, onion, halloumi, aioli, and then 1-2 more leaves.  Prepare some serviettes because these can get a little messy!

Enjoy from the Primal Team

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What a conference – Changing the Way We Eat changed lives

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Primal Living is just one voice in a growing chorus of professionals arguing for wiser food and sustainable lifestyle choices.  It is my passion to educate and inspire as many people as possible to choose healthy and sustainable food products, and to take action that adds health, happiness, love, peace and truth to their lives and the lives of others.
On 16th August I put on the first ancestral health and wellness conference for Tasmania called “Changing the Way We Eat”.  With over 400 people attending, the day was a huge success and with one objective in mind “To change your life” I believe from the response I have had post conference this has happened.

Six months ago I set out on a mission to change lives on a greater scale; and with that in mind I focused on a few strong guidelines

  • I believe we can all achieve optimal health by taking control of our own health and making informed choices about what we put inside our bodies
  • I believe education and knowledge are the keys to debunking all those conventional myths and wisdom, and offering clear and simple no-nonsense, fad-free sustainable solutions.
  • I believe following an ancestral approach is all backed-up and supported through a million years of human evolution.

With these three guidelines in mind “Changing the Way We Eat” was created

Is there only one way to eat for everyone?

I don’t believe so, I also don’t believe we need, or should be eating, poorly sourced, packaged and commercialized food that has been produced via intensive industrial farming practices or ‘made’ in a factory.  I don’t believe we should be blindly following the recommendations of the Australian Dietary Guidelines or that we be influenced in our food choices because of a red tick on a food label.  What I truly believe is that all of us reading this blog post can survive and in fact grow healthy and thrive by eating locally produced, sustainable and ethically raised food sources that matches our evolutionary body fuel requirements.  I also strongly believe that we should be eating foods that we can:

Grow – Raise – Hunt and Gather

There is an enormous amount of confusing and conflicting information available about what and how we should be eating.  The big food manufacturing companies, food marketers, big pharma and major food chain outlets constantly bombard us with advertising mixed with nutritional advice. If large food manufacturers say a food product is great, I think I can guarantee that the opposite is in fact true.  In the media daily we here the words:


All these words are associated with health and food, and all of this information can be confusing and so damn overwhelming.  Primal Living wanted to stop the confusion, and the conference – ‘Changing the Way We Eat’ was designed to give the attendees the information and tools to make the right choices.

What I hope the attendees are now doing is listening to their own bodies, to their own intuition and to the nature surrounding them.  An open mind is a must when “Changing the Way You Eat” and after listening to the amazing presentations, I do hope you have put aside the old conventional nutritional wisdoms and embarked on a new journey of food discovery.  I also hope you now have an understanding that if we follow in on the footsteps of our ancestral and cultural traditions, we can be free of the modern diseases and epidemics that we face in the world today

I brought together 10 amazing people who are highly regard in their professional areas of medicine, health, wellness, organic, sustainable and toxic free living.  Together we set out on a mission to change the way you eat and think about food and what a fantastic mission it was.

For the Primal Living team the day started at 6am.  We arrived at the Wrest Point Casino organising everyone’s goodie bags.  By 7am the room began to feel exciting as all the exhibitors arrived and so did the speakers.  The atmoshphere in the room was electric, everyone was so excited to be there and amongst lke minded people

We asked attendees to arrive at 8am to register and have enough time before the conference started to wonder around the trade tables.  Well, by 7.30am we had people lined up at the door!  It was awesome.

8am and the doors have opened.  Standing at the entrance and saying hi to everyone was such an amazing feeling.  What I loved most about it was people introducing themselves to me who follow us on our Primal Living Facebook page.  I honestly felt like I was meeting all my friends and hanging out with them for the day

As everyone picked up their goodie bag and headed for the trade tables I began to get myself ready for the opening speech.  For those of you who have done a lot of public speaking, please feel free to give me a call and help me out with a few tips!  I love talking, however standing up talking to a large group makes me very nervous.

9am and the conference is officially opened.  You could actually feel the excitement in the room. Everyone who was sitting in front of me were so keen to hunt and gather information on how they can achieve optimal health.  It was such a brilliant feeling to be able to help you.

First up we had Dr Gary Fettke, Christine Cronau and Jenna Lovell speak – and wow!  Talk about inspirational.  I have heard Gary speak twice now and Christine three times and I never get sick of hearing them talk.  Jenna was also amazing;  To live with a medical condition which cannot be cured can be tough.  However this young lady is so strong and determined to lead a healthy and happy lifestyle by eating real foods and living a toxic free lifestyle

After we heard from the first three presenters, it was time for morming tea.  Now whilst morning tea was being set up, I sneaked in and had a look at all my hard work in organising the food for the conference.  Holy smoak!! – it was the biggest and best real food conference I have ever seen.  If you wanted to eat sugar, refined carbohydrates covered in toxic vegetable oils….I hate to dissapoint you because there was none of that toxic food around. What you did see what delicious bone broth made from Mount Gnomen farm free range pigs, free range charcuterie made from Utsi Cafe, delicious free range ham produced by Black ridge farm, grain free and sugar free pumpkin-nickel bread served with kale pesto and home made butter, raw nuts, jerly, fresh organic apples, Mount Gnomen free range sausages AND MORE…It was tuly a real food spread which I was very proud of.   Thank you again to all our sponsors who made our morning tea the best ever.

With full and happy tummies, we headed back into the confernce to hear from Guy Lawrence, Rohan Anderson, Crystal Fieldhouse and Alexx Stuart. Rohan had us in fits, Guy was  inspirational, we wanted to hear more of his amazing story, Crystal helped us realise that we also need to consider what we put on our skin and Alexx made us all feel like we wanted to run to our closest farmer and give him a big hug and say thank you…

Our first Q&A was up.  We had all the morning speakers up on stage to answer the attendees questions.  The questions came at us very quickly and we all did an amazing job at answering them.

Morning tea had just happened, but wait there’s more.  If everyone thought morning tea was awesome, they were in for a much bigger surprise with lunch.
Our lunch was outstanding and I couldn’t wait to give Peter (head chef of Wrest Point Casino) a massive hug to say thank you.  Peter and I worked extremely hard to ensure that your lunch (and morning tea) was completly free of all grains, dairy (apart from butter) legumes, sugar, refined carbohydrates and vegetable oils.  Everyone enjoyed a lunch of fresh seasonal vegetables, local pastured raised animal protein (including offal) and delicious natural fats such as coconut oil, dripping and butter.   At the end of lunch we also had some cute and delicious chia puddings thanks to Millie from The Wee Lemon Tree and raw chocolates thanks to Rawsome Chocolate.  Lunch was worth waiting in line for.

Everyone was also lucky to have the guys from Optimoz serving up bulletproof coffee (coffee served with butter or ghee and coconut oil) and the Art of Tea serving up their delicious range of black and herbal teas, for morning tea and lunch

As the bell rang (Shane loved that job) for everyone to head back to their seats, the primal team got ready for the afternoon speakers.  Next on the presenters list was David Gillespie, Gerard Crochan, Dr Zee Arain and Dr Rod Tayler.  Could this day get any better!!!

Now I do have a video for sale in my shop for you to purchase and to always have a copy of the conference.  It is a great resource to have in your health and wellness library.  It’s also a great present to give to friends and family

Our second Q&A was at the end of the conference with Dr Gary Fettke, Christine Cronau, Dr Zee Arain, Dr Rod Tayler, David Gillespie and Gerard Crochan helping make the transition of a western diet to a real food diet easy for all our attendees.

It was now time to close the conference and as I stood up to present my closing statement I was presented with a beautiful bunch of flowers and a gorgeous speech from Jenna on behalf of all the speakers and everyone who had helped pull this conference together.  I also was given a massive cheer from the audience. It was very overwhelming, a few tears were shed and I thank you with all my heart.

With tears in my eyes and a runny nose (I wish someone brought me a tissue) I closed the conference with a few last words.  The Primal team launched our new sub brands of Primal Living; Primal Education and Primal Kids.  You can read more here and here and check out the amazing slides below

Before I sign off I would like to leave you with this link to the photos of the conference.  The Password to view the photos is primal2014.  Our amazing photographer Jonathan Wherrett did an awesome job and if anyone needs a photgrapher for any event, Jonathan is the man.

Please if you’re going to share any of my photos, they are copyrighted and I would appreciate if you would credit Johnathan Wherrett


I am going to sign off with a few of my favourite quotes.

Changing the way we eat will change your life.  What matters with food, as in most things it isn’t the quantity, but the quality.

  • Implement the steps we have heard here today
  • Minimise the separation from paddock to plate and know where your food comes from
  • Avoid the supermarkets
  • Go back to our ancestral heritage
  • Choose simple and truly seasonal food
  • Make ethical food choices

 Real food is our friend; choose food that you can raise, hunt, gather and grow, and one day at a time you will be living a healthier and happier lifestyle

The feedback of this coference has all been extremely postive, so positive that we have decided to take it national.  We can’t wait to head your way and help you “Change the Way you Eat”.  Dates will be launched soon

Signing off Primal Jo

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