Primed Carbohydrates Friday – Roasted Squash, Carrots, Onion and Garlic

The Primed Lifestyle allows you to do the following:

Maintain constant blood sugar (and insulin) levels at an optimal range, as well as a consistently good mood.
Decrease your inflammation, aches and pains, illnesses, potential for disease, stress levels and health issues.
Increase your metabolism, digestive health, confidence, energy, mental clarity, brain power, skin quality, immune system, sleep quality and happiness.

Oh, you also get to eat real food with real flavors and get unreal health results.

I hope you like this simple Primed Carbohydrate recipe.


Lamb with Roast Veg2




Carrots (optional)

Sweet Potato/Camote (optional)

Coconut Oil or Bacon Fat

Salt and pepper (turmeric optional)


Chicken (optional)

Roast chicken w Veg2

Lamb (optional)

Lamb with Roast Veg3


1. Liberally grease your oven tray with coconut oil or bacon fat. Add your cut squash, onions, garlic cloves, carrots, sweet potatoes and any other such root vegetables. Mix with a spoon as you want to coat the vegetables with your coconut oil or bacon fat.

Onion and Garlic

2. Add a good quantity of salt and pepper. Turmeric is also a nice addition to sprinkle on too. Mix in again so the spices are evenly distributed.

3. Simply place into a pre-heated oven at 300 degrees celsius and allow to cook for around 1 hour and 20 minutes. Check periodically and stir the vegetables so none get burnt or dry.

Roast Chicken and Veg4

4. Try the taste test to see if cook through already. If still crunchy then cook for longer. If mushy then mash together as Mashed Squash and assorted veg. It’s nice.


1. I love my Roasted Squash, Onions and Garlic with Sardines or Tuyo.


2. It makes a great meal with Cream Cheese and Sardines too.

I took these ingredients with me to Cebu Half Ironman and ate them as my meal before the race instead of the usual sugar spiking carbo loading inflammation ritual. I was recovered after my 6:30 minute race and running again within 18 hours.

70.3 Cebu2

I ate protein and quality fats after the race and had normal blood sugar levels.

70.3 Cebu4

Other triathletes who consumed a lot of sugar sports drinks, sugar gels and sugar carbs could have taken a few steps closer to Type 2 Diabetes and possibly not have recovered as well or quickly.

Diabetes gels

3. A great comment from one of the executives who attended the Primed Wellness Seminar:

“I was surprised to know that the Nestle Yogurt and whole grain cereals I normally buy and feed my kids with are not healthy. I’m thankful to Chad for sharing this truth.

There are a lot of realizations and I commit to only prepare healthy meals for my family from now on. No more doughnuts and fried chicken cooked in Vegetable oil!

I enjoyed the food he prepared for us and I actually tried to cook my version of the Roasted Garlic, Onions and Squash with Sardines in Olive Oil today and it really tastes good…I was very much satisfied! Burp :)”


5 thoughts on “Primed Carbohydrates Friday – Roasted Squash, Carrots, Onion and Garlic”

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