Tag Archives: paleo

curried chicken salad

Curried Chicken Salad

curried chicken salad


  • 6 Chicken Breasts
  • 6.5 oz diced shallots, garlic, and onions (mix from Trader Joe’s)
  • 3/4 Cup Yellow Raisins
  • 1 1/2 cup Chopped Cashews
  • 1 Cup Greek Yogurt (Fage is the best!)
  • 3 stalks celery chopped
  • 4 Tablespoons olive oil
  • 2 tsp pepper
  • 4 tsps curry seasoning
  • 1/2 Bottle yellow curry (from Trader Joe’s)


  • Put Chicken in a baking pan.
  • Coat with Olive Oil, Pepper, Curry seasoning evenly.
  • Cook at 350 degrees for 45 min.
  • Let Chicken cool, then dice into bite size pieces.
  • Combine Yogurt and Yellow Curry in Blender to make the dressing.
  • Chop Celery
  • Add Celery, dressing, shallots, garlic, onions, and raisins to chicken.  Stir well and store in fridge.  The longer it sits the more flavorful it is!

Curried Chicken salad is the perfect meal to make on Monday so you have lunch for the rest of the week!

Makes 10 servings:

Calories: 260  14g. Fat, 17g Carbs, 1.9g Fiber, 22g Protein



sweet potato fries

Stuffed Burgers and Sweet Potato Fries

Sweet Potato Fries

Every now and then I crave a juicy Hamburger!  The good news about eating Paleo, is you can indulge on these cravings!  You just need to nix the bun.  If you make Sweet Potato Fries you have a home cooked trendy burger treat.


Stuffed Burgers

  • 1/2 lb 94% Beef
  • 1 tsp cumin
  • 2 Spicy Pepper (if you like)
  • 1 egg
  • 1/4 cup Blue Cheese crumbles
  • Sharp Cheddar
  • Sweet Onion
  • Shredded Romaine
  • Roma Tomato

Sweet Potato Fries

  • 1 sweet Potato
  • Sprinkle Everyday Seasoning
  • 1 TBSP Coconut Oil


  • Preheat Oven to 425 degrees
  • Chop sweet potato into frie size pieces.
  • Sautee with coconut oil and seasoning until golden.
  • Spread out on cooking tray and bake for 30 min or until golden and crispy.
  • While fries are baking, remove tops and seeds from peppers.
  • Mix beef with blue cheese, cumin, and egg.
  • Stuff peppers with cheddar cheese.
  • Wrap stuffed peppers with beef.
  • Grill on low heat (to melt cheese)  until cooked or sear on both sides for 1 min and then pop into oven for 5 to finish.

Calories: 516 Fat 36g, Carbs 13g, Protein 34g

lose weight quickly

5 Tips to Lose Weight Quickly

You’ve got a hot date this weekend,lose weight quickly

Your high school reunion is next month,

Maybe your sister is getting married and you want to look your best for the family photo.

Whatever the reason, we often find ourselves regretting our failure to stick to a healthy diet 1-3 weeks out from a big event.  We need to lose weight quickly!!

While a week or two might not be enough time to transform you into a Calvin Klein model, it is enough time to at least take away the bloat and perhaps drop 5-10lbs.

Here are my Top 5 Rules to Lose Weight Quickly!

1.  Nix the Sodium!:

  • There is so much sodium in the average American diet.
  • If it’s processed, you can guarantee that there is sodium in it!  
  • Check your labels, work to cut out as much sodium as possible.
  • What’s wrong with sodium you ask? Your body needs to have a certain level of sodium to allow the body to function properly.  When your sodium increases you must retain water to keep your sodium levels within normal saturation levels; unless until you have flushed the sodium out.  If you always eat high sodium foods, you are ALWAYS retaining water.  Nix the sodium and you might drop 3-5lbs in water weight right away!

2.  Stick to your Ratios:

  • If you want to lose weight eat 1g Protein for 1g of Carbohydrate you eat.  
  • Think about it, we call it low carb, but all you are actually doing is balancing your protein to carbohydrate ratio.  
  • This is why most diets seem to be “low carb.”  
  • Diets aren’t actually “low carb.”  Americans just eat too many carbs to begin with which is why you want to lose weight in the first place.

3.  Eat Veggies:

  •  If you eat enough veggies to balance out the protein you eat I promise you won’t be hungry.  
  • Veggies take up space filling your stomach.  
  • We often cheat on diets because we feel hungry: Fill up on veggies and you will have less reason to cheat.  
  • Veggies also contain lots of fiber to help you “push” some of the old crap you previously ate through the system.–You’ll feel less bloated when you have less sticking to your intestine walls.  
  • Season them with low sodium seasonings such as any of the Mrs. Dash line to add more flavor to your meals.  

4.  Drink Water:  

  • Your sodium levels do not balance out with one glass of water and the amount you drink can affect your eyesight, if your dehydrated and your eyesight is going away then try googling Eye doctors near me or visit your local clinician for treatment.  
  • Take eating sushi for example:  When you go out for sushi and have soy sauce with your roll it’s like you just consumed 1 tsp of salt.  Imagine instead of putting that tsp in your body you put it in a 8oz glass of water.  Now add 8 oz of water and pour half the glass out.  You are left with 1/2 a tsp of sodium.  After the next glass you’ll have 1/4 and so on and so forth.  
  • The more water you drink, the less water your body needs to retain to bring it back to it’s normally sodium saturation.  
  • Oddly enough, the more water you drink the less water you will retain.  

5.  Don’t Restrict Calories Too Much:

  • The mistake most of us make is we restrict calories too much.  
  • This causes your body to go into “starvation mode,” meaning your body will shut down bodily functions to conserve calories.
  • If you cheat one day before you event you will stop losing weight and your body will for sure hold onto the calories during and after the function, making you rebound to a higher weight than you started at.
  • Eat at least 1200-1400 calories if you are female or 1400-1600 calories if you are male to avoid going into starvation mode!


If you look at any diet you will see it typically follows these rules.  The only difference is instead of telling you the science, they simple tell you the foods to eat.  Here are some “Safe” foods to consume and still drop weight quickly.  Stick to these foods, we’ll call it the What Courtney Eats Based on all the Diets she’s read about Diet.

Safe Foods:

Get creative!  Make something new!  I bet you won’t be bored.  Here are some recipes that might help you stay on track!

blueberry protein muffins

Blueberry Protein Muffins

Healthy Recipes

Chicken Tacos

chicken curry

Chicken Curry

green smoothie

Green Smoothie PB&J

And a couple recipes that will keep you on track.  Beware the following recipes do have cheese so make sure that you drink extra water to flush out that sodium!

Spicy Stuffed Pepper Burgers

Spicy Stuff Pepper Burgers

Spinach crust pizza

Spinach Crust Pizzas

gluten free lasagna

Gluten Free Lasagna




crock pot round roast

Healthy Crock Pot Round Roast

crock pot round roast


  • 3-4lb Round Roast
  • 1/2 bag Baby Carrots
  • 2 Onions
  • Salt
  • Pepper
  • Garlic  Powder
  • Olive Oil
  • Everyday Seasoning
  • minced garlic
  • Beer
  • Sriracha



  • crock pot round roastMarinate Round Steak with Salt, Pepper, Garlic Power, and Olive Oil.  Use as much as you need to create a fine coat over meat.  
  • Sear roast on each side for about 2 min.
  • Add to Crock Potcrock pot round roast
  • Deglaze the pan with half of the beer to get the remnants of the beef off the bottom then add to crock pot.
  • Chop onions into think slices then add carrots and onions to crock pot with the remaining beer, desired sriracha (I recommend starting with 1tbsp), and some everyday seasoning.
  • crock pot round roastCook on high for 4 hours or low for 8-10 hours.

Crock Pot Round Roast is one of the leanest ways to eat beef.  If you are sick of chicken, this is your recipe!  Serve with a green salad for a perfect paleo meal!  a 4lb roast makes 10 servings.  Each serving has 384 Calories, 10.3g Carbs, 4g Fiber, 11.1g Fat, and 50g Protein.  Talk about a great way to stick within your ratios!


Opened Face Pesto Stuffed Burgers

Pesto Stuffed Burgers

Ingredients for 2 Burgers:

  • 1/2 lb 90% Lean Beef
  • 1/4 cup diced onion
  • 1/8 cup Blue Cheese Crumbles
  • 2 tbsp pesto
  • Diced Jalapeno
  • Dash Cayenne
  • 1 Egg
  • Onions and Red Peppers for Sauteeing


  • Mix Beef, Onion, blue cheese, jalapeno, cayenne, and egg.
  • Pat into burgers
  • Sautee onion and pepper
  • Grill Burgers
  • Serve over Peppers and Onions.

Calories:  401   Fat:  35g  Carbs:  7.9g  Fiber:  1.7g  Protein 34.9g

healthy spaghetti sauce

Healthy Spaghetti Sauce

healthy spaghetti sauce

Straight from the food processor! Love the greens!


  • 2 Cans Diced Tomatoes
  • 1 Can Tomato Paste
  • 1 Onion
  • 2 Peppers
  • 2 Zuchinnis
  • 2 lbs Ground Beef 93%
  • 1 Tsp Cumin
  • 2 tbsp garlic minced
  • 1 tbsp Italian Seasoning


healthy spaghetti sauce

But it always turns red!

      • Open Cans and put in large sauce pan.
      • Mince Veggies using a food processor.  Add to Pan.
      • Brown Beef with cumin.  Add to Pan.
      • Add garlic and Italian Seasoning.
      • Sautee for a couple hours over low heat.
      • Serve with whole wheat pasta or over a veggie like Broccoli for a spaghetti fix without the carbs!

This is one of the healthiest spaghetti sauce recipes I know!  Especially if you serve it over broccoli rather than noodles!  It is the perfect way to sneak in veggies for kiddos!

blueberry protein muffins

Blueberry Protein Muffins

blueberry protein muffins

  • 1 cup Blueberries
  • 3/4 Cup Protein Powder
  • 1/4 Cup Steel Oats
  • 1 Banana
  • 1 tsp vanilla
  • 2 Eggs
  • 2 Egg Whites


  • Combine Protein Powder, Oats, Banana, Vanilla, Eggs, and Egg Whites in Food Processor
  • Add Blueberries
  • Grease Baking Tray and Cook at 350 Degrees for 30 min

1 muffin has 50 calories 4g Protein, 3g Carbs, 3g Fat

For an added sweet crunch combine 1 cups walnuts with 2 tbsp brown sugar and 2 tbsp butter in the food processor.  Pulse until you have the right consistency and put on top of the muffins before you pop them in the oven!

Blueberry Protein Muffins are a perfect post workout meal!

healthy eating ratios

Healthy Eating Ratios

In this video blog I talk about the one diet tip I follow: Focus on Healthy Eating Ratios

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I choose to focus more on my diet ratios, rather than calories.  That allows me to make decisions about where my food sources come from.  Ideally I would want my carbohydrate intake to come from veggies and whole grains.  If I know I will be drinking on the weekend, I can choose to eat mostly protein.  This keeps me to my ratios so that I don’t throw off my diet.

Chicken Tortilla Soup

Chicken Tortilla Soup



    • 1 lb Chicken
    • 1 can black beans
    • Diced Carrots
    • Diced Celery
    • Diced Onion
    • 2 tsp hot sauce
    • 1 Can Diced Tomatoes
    • 1 Can Tomatoe Sauce
    • 1 Can Diced Chilis
    • 1 tsp Everyday Seasoning
    • 1 Beer
    • 2 Chicken Bouillon Cubes


  • imageSlice Chicken in thin strips.
  • Add Ingredients to crock pot.
  • Cook on high for 4 hours or low for 8-10 hours.
  • Serve with some lowfat cheese or on its own.


Chicken Tortilla Soup



Each Serving has  235 Calories, 4.9g Fat, 14.2 Carbs, 4.3g Fiber, and 28.3g Protein


Gluten Free Lasagna

gluten free lasagna


  • 1 lb Ground Turkey
  • 1 lb Turkey Sausage
  • 2 Zucchinis
  • 8 oz Fat Free Mozzarella
  • 8 oz Far Free Ricotta
  • 8 oz Fat Free Cottage Cheese
  • 2 Eggs
  • 1 tsp Pepper
  • 2 tsp cumin
  • 1 Bell Pepper
  • 1 Onion
  • 12 oz Tomato Sauce
  • Spinach


gluten free lasagna  –  First make your meat and sauce mixture by sauteing beef and sausage.
–  Dice onion and pepper.  Add to the meat, with cumin and tomato sauce.
–  Mix together cheeses, egg, and pepper in a bowl.
–  Cut Zucchini as thin as possible long ways to mimic lasagna noodles.
– Put at layer of sauce mixture in the bottom of an 3 qt glass baking dish.
– Lay sliced zucchini side by side lining the dish.
– Add a layer of cheese mixture.
– Add a layer of spinach.
–  Add another sauce layer.
– Add another zucchini layer
– Top with remaining sauce.
– Top with remaining cheese.
– Bake in the oven at 350 degrees for approximately 60 min or until cheese melts and browns on top.



One serving has 400 Calories, 9.3g Carbs, 1.6g Fiber, 20.2g Fat, and 44.4g Protein.  Much better than your average Lasagna!!

gluten free lasagna