Primal chili recipe by the Diabetes Warrior to warm you up this winter

January 04, 2021

Primal chili recipe by the Diabetes Warrior to warm you up this winter
Steve Cooksey, a diabetes blogger over at, has a great recipe for low-carb chili. He is a diabetic that follows a paleolithic diet, which is a nutritional lifestyle based on the presumed ancient diet humans consumed of wild plants and animals. The Paleolithic period ended around 10,000 years ago with the development of agriculture.

Cooksey's chili recipe, otherwise known as Steve's World Famous Chili, falls in line with the paleo/primal/caveman diet. This version of his chili measures out to 4.2 grams of carbs per cup. But he also warns that just because it's low-carb, that doesn't mean you should eat all you want!

Before starting, here are a few notes from Steve:

1. If any of these ingredients are new to you (and you are diabetic), I urge you to read your blood glucose one and two hours post meal, just to make sure a couple of cups of the chili is affecting your blood glucose as you expect.

2. How did I measure carbs? I make the chili, adding up all the carbs in the ingredients, then I remove all the chili a cup at a time. Then divide total carbs by the cup total. I DO NOT do this every time, but I have done it several times over the last year, especially when I have significantly changed the ingredients.

The diced tomatoes Steve uses have 4g of carbs per 1/2 cup. He suggests that if your tomatoes greatly vary, you should measure the carbs yourself, just to make sure because he's seen tomatoes as high as 8g per 1/2 cup, which makes a big difference.


3 lbs. of ground beef (or ground turkey); sometimes I'll add a pound of sausage
2 large green peppers, chopped and seeded
1 cluster of celery, chopped
1 small onion, chopped
4-6 cloves of garlic (I use a garlic press)
1/2 cup of Texas Pete (or your favorite hot sauce) to taste
2 28-oz cans of diced tomatoes (you can use crushed, pureed, or sauce, but these can be higher in carbs)
Cumin to taste (start with a tablespoon)
Red chili pepper to taste (start with a tablespoon)
Black pepper to taste (start with a tablespoon)
Paprika to taste (start with a tablespoon)


1. If using ground turkey or lower fat meat, butter the bottom of the pot well and brown the meat.

2. Add green peppers, celery, onion and garlic. Cook for 5-10 minutes on medium heat. You can alter the texture by using a food processor vs. "chopping" veggies.

3. Add Texas Pete (or other hot sauce), tomatoes, cumin, red chili pepper, paprika, black pepper to taste.

Cook on medium heat, stirring often, until it begins to boil. Reduce heat and simmer for 30 minutes.

NOTE: I never measure anything, so everything is "to taste." The advantage to this is my chili never tastes the same. The disadvantage is telling someone the recipe.

Optional Items

Collard greens
Riced cauliflower or broccoli

We at Tanka, of course, suggest that this chili would be excellent served over our Tanka Dogs.

Learn more about the quite unconventional Diabetes Warrior at

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