The Primal Ham Sammy

The Primal Ham Sammy

Just when you thought Primal eating was free of walks this beauty.

So, how can you do it?!?

I can sum it up for you in two words: coconut manna. Coconut manna is a Primal approved food due to its nutrient dense, high saturated fat nutritional profile. And, it comes from one simple ingredient: coconut flesh.

When you add pasture eggs, melted leaf lard and coconut manna to a thing, you can't really go wrong. Unlike other gluten-free breads, this coconut manna bread is, as my brother-in-law calls it, "A Dense Danny." It doesn't flimsily fall apart as you place it in your hand, it's not dry and crumbly and you aren't left with a mouthful of sand after taking a big bite.

This Dense Danny is the foundation of all my Primal sammy's. And, unlike grain-based breads, this bread contains no gluten, zero grains and instead, contains a plethora of nourishing fat soluble nutrients.

Nutritional Properties of Organic Coconut

Fat soluble nutrients are lacking in our modern day diets and this is the root of our health struggles today.

Lauric acid is the primary saturated fat found in coconut oil. Lauric acid is a medium chain fatty acid found in tropical oils such as coconut and palm. These two tropical oils have been shown to help prevent and even overcome obesity, imbalanced cholesterol levels and they help produce healthy, nourished offspring.

Organic coconut also contains potent anti-bacterial, anti-fungal and anti-parasitic properties-it's also an antioxidant. When a food contains antioxidant properties, this means that the antioxidant molecules contained within the food will travel around the body and scoop up free radicals or ROS (reactive oxygen species) which otherwise would literally steal life energy from our cells.

We need to eat a lot of antioxidant rich foods because the foods we eat modern day are so deficient and lacking in nutrients that they steal electrons and energy from our cells leaving us very deficient, weak and susceptible to attack from germs, bacteria, viruses and disease.

Are deli meats healthy?

There are some very questionable deli meats out there today. But, deli meats can be a Primal food, depending on how the animal was raised. The ancients preserved meats by drying and curing them with sea salt. Today, we tend to cure our meats with a plethora of carcinogenic agents including: MSG, sodium benzoate, nitrites and sulfites. Deli meats are unhealthy when the animal is raised on a nutrient deficient diet and/or when it is preserved in this modern, chemical-laden way.

Many of our meats today are filled with soy, corn, wheat and vegetable oils because these are the primary constituents of the animals diet. This is not the food animals thrive on. It makes them sick. It shortens their lifespan. It increases their need for antibiotics and prescription medications and, on top of that, these foods provide animals with a whopping dose of GMOs. Corn, wheat and soy are the number one GMO crops in the US. The trickle down effect of consuming these foods goes something like this:

"Farmer" purchases GMO seeds, "farmer" plants and sprays GMO seeds, franken-plant grows, "farmer" sprays, "farmer" harvests, "farmer" feeds franken-plants to cattle and/or chickens, cattle and chickens get sick from their food and need antibiotics, we eat cattle and chicken filled with GMO's and antibiotics, our species begins to die off. 

For those of us who would like a longer, healthier shot at life, well, it's probably a good time to stop eating non-organic, non-pasture raised meats.

When you change what you eat, you change your cells, your DNA, your genetics and that change trickles out for generations.

People who claim that eating meat is unethical are really missing out on a big dose of Primal nutrients. Here's a great TedTalk clip from climate change expert Allan Savory. Here, he wonderfully demonstrates how raising and eating grass-fed, organic meat is not only ethical, but absolutely necessary for the continuation of life on this planet. You can watch Allan's insightful TedTalk on cattle and climate change right here.

To consume truly Primal deli meats, you want to search for meats that are organic and pasture raised and that don't contain added chemicals. When animals are raised in this Primal, ancient way, nutritional magic happens to the meat. The nutritional quality sky rockets, your cells, tissues and organs thrive off of the nutrients these foods provide and the entire planet benefits. You benefit, the soil and land benefits, the animal benefits. Now that's a win-win-win!

My Favorite Ingredient: Leaf Lard

The leaf lard in this recipe gives the bread a buttery, smooth flavor. And, I love using leaf lard due to it's high vitamin D content. Many individuals today are significantly vitamin D deficient. This is because we have removed absorbable dietary sources of vitamin D from our diet. One thing to keep in mind is that dietary vitamin D ONLY comes from animal fats. The vitamin D2 in your alternative hemp or soy milk or the synthetic vitamin D added to cereals and breads are no bueno. Vitamin D from these sources has been proven to cause scarring and micro tears in the arterial lining.

Your best bet in regard to dietary vitamin D...GO for the real deal! Our best sources include: leaf lard, bacon fat, lard and wild-caught seafood particularly shrimp and crab.

You can further embrace your Primal nutritional roots by adding the following to your PrimalHam Sammy: fermented horseradish, kraut and organic, fresh veggies such as avocados.

That's all for today!

For the love of leaf lard and Primal Ham Sammy's,


Primal Ham Sammy Recipe

The Bread 

(*Recipe similar to the Coconut bread recipe in the Heal your Gut Cookbook)

1/2 jar coconut manna (coconut manna can also be referred to as coconut butter)

1/4 cup leaf lard, melted (I like this brand or this brand)

1/2 tsp baking soda

6 pasture eggs


Place jar of coconut manna into a pan of simmering water to soften it. You want the water to be just simmering, take care not to simmer too vigorously. It will take about 10-20 minutes to soften. Stir the coconut butter frequently to make sure it is consistent throughout. 

Preheat oven to 300. Grease a 5 by 9-inch pan with animal fat. 

Once coconut manna has softened, place all ingredients into a bowl and mix with handheld mixer. Mix until there are no lumps and until it has the consistency of cake batter. 

Pour batter into a greased loaf pan and bake for 40-50 minutes. Let cool for 10-20 minutes and store in fridge.

The Sammy

2-4 slices pasture-raised or organic (grain-free if possible) ham

1 tablespoon Primal Horseradish (get the recipe in The Primal Recipe eBook)

1 tablespoon Avocado spread (to make avocado spread, simply mash up avocados and add sea salt and black pepper)

2-4 slices raw, sharp goat cheddar

sliced organic tomato

Put it all together and celebrate life!

If you enjoyed this Primal recipe, you may want to check-out the 65+ recipes (plus a detailed intro including research studies and insight on why eating a keogenic diet is so beneficial to our well-being) in The Primal Foods Recipe eBook. You can get a copy right here.





Heathar is a primal foods enthusiast and expert. She has studied food and nutrition for over 15 years and continues to do so to this day. When Heathar isn't in the kitchen, she's either writing, hiking or doing her primal energetics thing. If you are interested in discovering how Heathar's nutrition work may benefit you, contact her to schedule a free 45-minute phone consultation. Until then, Eat, Live and Be Primal!