Our Book: Primal Cravings


Available at


Barnes And Noble

We are so happy to finally be talking about this book. We’ve been working on it since March 2012, putting all of our best ideas into it, because what we want you to expect is a cookbook that you’ll actually use. A cookbook that will be worn with stains and dog ears. A cookbook that you can use to cook for everyday, and for everyone. <– That is so incredibly important to us. Because without actually being excited about the food you make and eat, and without having the people that you cook for (especially kids!) excited about what they’re eating, what’s the point?

We’re very proud to say that we’ve pioneered a new way (or more accurately–a new set of ingredients) to make baked goodies. Expect new twists on pie crust, muffins & cake, yeast risen bread, pizza crust, cookies and even ice cream (no maker needed). There isn’t one speck of almond flour in this book. We think our recipes are practically indiscernible in texture from non-paleo versions. We do use coconut flour as an ingredient in most of our baked goods, so if you’re allergic, we want to give a heads up.

We’ve included a few of our most popular recipes from our website in the book like: butternut squash lasagna (with a new method), guacamole stuffed pepper poppers, pizza bites, pad thaipumpkin chili, and a few more; but the other 110+ recipes are brand spankin’ new.

And finally, the beginning of the book is a primer on the Primal/paleo diet. But we’ve approached it just like how we explain it when we give nutrition lectures–the non-neurotic version, where we want to focus on making eating this way a lifestyle and not a “diet”. Where we don’t want anyone to feel deprived or like they’ve failed. We focus on the science of food and not “because they didn’t eat that way back then.” Because when you think about it, there is no one Primal or paleo diet.

We want you to expect a book that has it all–including a normal way to approach Paleo & Primal as a lifestyle, not a bandwagon that you fall on and off of.


What to expect…



Rise and Shine

Biscuits & Honey Butter

Cherry Almond Streusel Muffins

Western Omelette To Go

Bacon 10 Ways

Caprese Baked Eggs

Smoked Salmon Hash

Chunky Monkey Muffins

Sausage & Eggs To Go

+ more



Meats and Mains

All American Burger

Prosciutto, Arugula and Balsamic Onion Pizza

Thai Chili Chicken Meatballs

Seafood Pot Pie with Cheddar Biscuit Crust (other options available)

Barbacoa Pot Roast

Chicken Fingers

Pastrami’d Salmon

Bacon, Lattice and Tomato Sandwich

Moo Shu Cabbage Cups

Chili Pie

Chicken Enchilada Empanada

Tikka Masala Chicken Wings

+ more



Sides and Salads

Roasted Squash & Beets with Tarragon

Broccoli & Bacon Salad

Mediterranean Pasta Salad

Browned Butternut Squash and Sage Puree

Tabouli Salad

Moroccan Carrot Salad

Ranch Potato Salad

Mustard Roasted Asparagus

+ more




Benedict Deviled Eggs

Olive & Rosemary Focaccia

Trail Mix Travel Cups

Guacamole Pepper Poppers

Rosemary and Garlic Parsnip Chips

Everything Crackers

Juicy Jigglers

Caesar Egg Salad

+ more





Dirty Blondies

Apple Tartlet

Carrot Cake Cream Pies

Pecan Pie Bars

Orange, Mango Cream Popsicles

Devil’s Food Snack Cake

Thin & Crispy Chocolate Chip Cookies

+ more



  • Nutrition index
  • Thorough ingredient/recipe index
  • How to stock your kitchen
  • A minimalist’s view of what equipment and tools you need to make cooking enjoyable
  • Ideas for budget, time and feeding a crowd of people
  • Vegetarian adaptable recipe chart


The Takeaway

We shy away from tooting our own horn. We are really, really not good at social media (nor self promotion). We’ve hardly made a peep about this book in the year it’s taken to write, edit, and print it. But in this instance…toot…toot! We are soooo proud of this book and aren’t ashamed of it. As more and more Paleo and Primal cookbooks come on the scene, we have no intentions of just blending in. We’ve put everything we have into this book to make it not only the best Primal or Paleo cookbook there is…but the best cookbook you’ve ever owned. We really hope you’ll agree.


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    June 4, 2013 at 3:24 pm

    […] so thrilled that today is the true release date of our book, Primal Cravings. Books will begin shipping today from Amazon and can be found online and in local Barnes and […]

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    […] Stuffed Peppers (from Primal Cravings by Megan and Brandon Keatley) 2 yellow onions, thinly sliced 8 ounces mushrooms, sliced 1 pound […]

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    September 25, 2013 at 3:53 pm

    […] Banana Spice Cake from Primal Cravings 1/2 cup butter, plus more for the pan 1/2 cup maple syrup 1 cup mashed bananas, about 2 4 eggs 1/2 […]

  • Crossfit Federal Way – Biscuits and Gravy
    October 6, 2013 at 11:39 am

    […] (from Primal Cravings) 1 cup tapioca flour 1/3 cup coconut flour 2 teaspoons baking powder 1/2 teaspoon salt 1/2 cup […]

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    October 16, 2013 at 11:10 am

    […] (from Primal Cravings, have you bought this yet? You really should.) 2 tablespoons tapioca flour 3 tablespoons coconut […]

  • Crossfit Federal Way – Hazelnut Coffee Pancakes
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    […] Coffee Pancakes (from Primal Cravings seriously, buy this) ½ cup each tapioca flour and coconut flour 1 teaspoon each baking soda and […]

  • Paleo Cookbooks Make the Perfect Gifts! | Crossfit Eternal
    December 13, 2013 at 8:55 am

    […] Primal Cravings: What makes this one unique is the absence of almond flour in all of their baked goods, which makes it perfect for anyone with nut allergies and sensitivities. I have enjoyed some of their recipes from the website I can’t WAIT to try some from my new book! […]

  • The CrossFitter’s Scarlet Letter | Crossfit Eternal
    December 21, 2013 at 10:56 am

    […] receiving the new Primal Cravings cookbook recently, I’ve been stalking the Health-Bent website with a little more frequency. I […]

  • Crossfit Federal Way – Pumpkin Chili, Guacamole, Pumpkin Recipe Round Up
    September 18, 2014 at 5:36 pm

    […] Chili with Zesty Guacamole (from, take a guess, Primal Cravings) 2 # ground beef 1 yellow onion, diced 3 garlic cloves, minced ½ cup pumpkin puree 1 28 ounce can […]

  • devil's food snack cake
    October 15, 2014 at 9:03 pm

    […] also say, I collect cookbooks. I love them. I even bring them to bed and read them. This cookbook, Primal Cravings is a wonderful cookbook, especially for those of us that are sensitive to grains and legumes. The […]

    July 2, 2015 at 1:01 pm

    […] The recipe for the buns below is from the Primal Cravings […]

  • Thanksgiving Treat: Pomegranate Coconut Chocolate Bark | PaleOMG – Paleo Recipes
    November 30, 2015 at 2:01 pm

    […] do is bake. And some of my favorite baked goods come from the website Health-Bent and their cookbook Primal Cravings. The other day, I made their Cinnamon Sugar Pumpkin Muffins, which I dropped all of into the oven […]

  • WIAW: Newlywed Cooking Adventures | Their Fit Life
    December 23, 2015 at 10:03 am

    […] still having fun with meal planning, picking out recipes, cooking, etc. I picked up the cookbook Primal Cravings the other day at the library and I’m LOVING it. There are so many fun recipes and the […]

  • Thanksgiving Treat: Pomegranate Coconut Chocolate Bark – PaleOMG
    January 21, 2020 at 7:07 am

    […] do is bake. And some of my favorite baked goods come from the website Health-Bent and their cookbook Primal Cravings. The other day, I made their Cinnamon Sugar Pumpkin Muffins, which I dropped all of into the oven […]