how to make dinner fast

Are You Wondering How To Make Dinner Fast?

Knowing how to make dinner fast is easier than you think. Would you like…Maybe a 5-minute solution to “what’s for dinner?..  Some chef secret or a trick that could help you put dinner on the table faster than ordering take out or fast food?..
HERE. IT. IS. It’s called Ultra-Fast Sheet Pan Dinners.
This is EXACTLY what we do when we need to make dinner fast, and put dinner on the table, like, RIGHT NOW…
This chef secret is to pair tasty ingredients that just happen to have the same cooking time, gather them all on a sheet pan, and roast them for 20 to 30 minutes? Dinner done. 5 minute prep, and no clean up (except for one pan). And this is amazing, fat-burning food that everybody in the family loves.
Basically, you need to pair one protein, with 2 veggies, and a combination of aromatics of your choice.
Let me show you a quick video to show you how to make dinner fast.

Now that you watched the “dinner done” video, I thought I would create an infographics to show you how to make dinner quickly and efficiently, using your own creativity (yes, just like a chef) and without following useless recipes.

This is EXACTLY how you create your own:

Basically, to make dinner happen fast using this technique, you toss everything together in a drizzle of olive oil, salt, pepper, herb & spice of your choice. And lay everything out on a sheet pan.
A few tips to help you succeed with no efforts:
#1 The protein portion should be about 6 to 8 oz each.
#2 The vegetables should be cut in large pieces (see photos)
#3 Use a parchment paper between the sheet pan and the food. It helps with clean up.
#4 All the ingredients I listed above all cook in pretty much the same time. A little adjustment is necessary for items like salmon, so it doesn’t dry out too much. Just take 10 minutes off.
#5 Aromatics are added as you see fit. You can mix and match. For instance, minced garlic and chopped basil go very well together.
#6 You can set it up in the morning then pop in the oven when you get home.
#7 Don’t be afraid to create your own Ultra-Fast Sheet Pan. It’s fun and delicious.

I’m excited about this and you should be too. Let me know how you like the Ultra-Fast Sheet Pan dinners in this blog post. Take pictures of what you create and send them over. I can’t wait to see what you do with this.

You see, the fun part about “how to make dinner fast” is that you create your own, and you don’t follow recipes. The fun is in the creation of your own meal.

Having said that, we recommend a bunch of very nice, super healthy, ultrafast cookbooks to help you make dinner quickly. We even wrote a cookbook we call Ultra-Fast, Dirt-Cheap Cookbook, because it’s 25 of our best recipes that are made very quickly (some in less than 5 minutes), and also they will make you save a lot of money on groceries. And of course, these are recipes that are delicious, as well as healthy and fat-burning, so that you can take out the guesswork and lose a ton of weight, or maintain your ideal weight.

=> Check out the Ultra-Fast, Dirt-Cheap Paleo Cookbook <=




Here is the skinny. No ice cream maker? No problem. This is the simplest ice cream recipe of all times: this one ingredient banana ice cream recipe is simply the most delicious ice cream recipe.

one ingredient banana ice cream recipeBest of all, it is delicious. It’s hard to believe a one-ingredient ice cream recipe could be so good.

But that’s not it. Because there is no other ingredient in this recipe than banana, well, it contains nothing else. Nothing at all. No sugar, no dairy, no flour or gluten ingredients, no empty calories… just banana.

Finally, you don’t even need an ice cream maker. A simple food processor of blender will do. So this is great if you’re in a hurry, or if your kitchen is not a fancy kitchen, you’re a student in a dorm or what not.

Let me sum this up. This delicious, one ingredient banana ice cream recipe is:

  • Paleo friendly
  • Gluten-free
  • No sugar
  • No dairy
  • Fat free
  • High in fiber
  • Low glycemic index
  • Absolutely fat-burning
  • Takes 10 minutes to make
  • Doesn’t require an ice cream maker
  • Delicious


This is how to do it.

You see, banana naturally contains a lot of pectin. Pectin is the kind of fiber that helps jams and marmalade “set”. Because of that, when you blend bananas, it makes an amazing texture that feels even better than artisan-made ice creams. Why? Banana happens to give a smooth texture that is perfect for this recipe.



ripe bananasfreeze the bananas Make sure your bananas are nice, ripe, and sweet. Slice them and freeze the slices solid. Then process them in a blender or food processor. At one point, that’s where the magic happens. The texture gets soft and smooth and delicious.

If you don’t own an ice cream maker, all you have to do is to freeze the ice cream again until serving time. It’s fine and it works.

If you do own an ice cream maker, then go ahead and give it a 5-10 minute churn to further increase the beautiful texture and make this recipe over the top.


Process the bananas

texture becomes like banana ice cream









That’s it. This is a 10 minute deal. And only one ingredient is used

Make sure you watch the video below. You won’t believe how simple, easy, and so healthy this recipe is. It is sure to please everybody in your family, and impress your friends. Don’t miss this!

One ingredient banana ice cream

Summer is coming! 👙💕 Today we're making a ONE INGREDIENT #paleo ice cream recipe that takes no time and no ice cream maker. Watch the video and look in the comment section below for the link to the recipe.

Posted by Dr. Carissa Alinat on Sunday, May 28, 2017


5 from 1 vote
Prep Time
10 mins
Course: Dessert
Servings: 1 quart
  • 3 large ripe bananas
  1. Make sure you choose sweet and soft bananas; they work much better.

    Peel the bananas and quickly slice them. Put the bananas on a sheet pan, and freeze for about 2 hours.

    Blend the frozen banana slices in a food processor. Pulse a few times to it’s well blended.

    Keep on blending until you get a very smooth consistency.

    At this point, the bananas look blended, creamy, and have the consistency of a soft-serve ice cream. You can enjoy it as is, or freeze overnight for a real ice cream.

    If you’re interested in an even better texture, use an ice-cream maker to achieve a real, perfect ice cream.

    Transfer to an airtight container and freeze overnight.

    To serve, simply take out of the freezer, and scoop in a bowl. You can add nuts like toasted walnuts, macadamia, or almonds. You can even add some chopped up dark chocolate pieces, as long as the chocolate contains over 72% of cocoa. 


What do one ingredient banana ice cream, desserts, and weight loss have in common?.. If you’re familiar with our work, you know that we love to eat, and that we promote a great “diet” over exercise. That’s because losing weight is 80% diet and only 20% exercise. So you can exercise all you want, if you are not eating well, then you won’t lose the weight.

That’s why the recipe I just handed over to you, one ingredient banana ice cream recipe, is important. It is only part of a great way of eating that we’ve been promoting for a long time now. We believe that eating great food, including eating desserts, should be part of losing weight.

Part of our weight loss program is actually focused on eating desserts. Diets don’t work. At least not on the long run. That’s why restricting yourself and avoiding dessert at all cost will not work for you, or for anyone for that matter. Instead, we promote great tasting desserts made with clean ingredients.

dessert recipe

These fat-burning dessert recipes, we compiled them into a cookbook that you might want to check out. So if you’ve been denying yourself chocolate, ice cream (including the one ingredient banana ice cream recipe above), cookies, and brownies for years with no results to show for it, then we have great news for you… Click on the image below to have access to more delicious, fat-burning dessert recipes.

dessert cookbook, including one ingredient banana ice cream recipe

=> Click here to have exclusive access to our best healthy eating dessert recipes <=



And the winner for 2017 Best Cookbooks For Weight Loss & Healthy Cooking, is…

I hope you like to eat. We all do, but what I mean is I hope you REALLY like to eat. If you do, you came to the right place.

This is Chef Gui Alinat, sitting in for my wife Carissa.

Now, I must warn you.

Most people would say that eating is a guilty pleasure. Much too often, good food is thought to be fattening and somewhat dangerous. Detrimental to your health.
We say… “Time to go to the gym after that”. Or… “This is a heart attack on a plate”… Or we make a joke about this dessert having “no calories, right?”. Then we laugh it off and sink our teeth into that Bananas Foster. With guilt.

I wish this would stop. The truth is, eating is a joy. Or should be a joy, even if you’re trying to lose weight.

You can trust me and my wife, weight loss expect and Nurse Practitioner Carissa Alinat. As long as you eat a wide variety of foods, practice mindful eating, and eat in moderation, then you should be enjoying eating.

Even if you’re trying to lose weight. In fact, you should enjoy eating ESPECIALLY if you are trying to lose weight.

Here is why.

You see, diets don’t work. People get on a diet, then drop out. Nobody can be on a diet forever. Or even sustain one for more than a few weeks. “Crazy diets”, as we call them with Carissa, most often are unsavory, bland, and so boring that they set us up for failure. So dieters drop out.

On the other hand, if you enjoy what you eat, if you are having a great time eating, then losing weight is just the easiest thing in the world. Because for sure, losing weight is completely compatible with eating well.

In other words, you can have your cake, and eat it too.

Now, remember that losing weight is 80% diet and 20% exercise. What you put in your body pretty much sets the tone for your body shape. That’s one more reason to cook your own food, so that you can control what, how, and when you eat. It’s important.

To be able to cook and make your own food every day, you either need to know a few “chef tips”, and if you’re a regular on this website then you know you can get those here. Or, you need a good cookbook.

I’m a chef and cookbook author. I wrote and published 4 cookbooks and I can tell you this: a cookbook is only successful as long as the recipes are creative, appetizing, and they have been tested. Very important. If the recipes aren’t tested, then they won’t necessarily turn out the way they should, and home cooks will be frustrated.

Home cooks ask me all the time: What are your favorite cookbooks? Which cookbook should I buy? Any good cookbooks this year?..

Yes, tons. I do have my favorite cookbooks. I’m a professional chef and I enjoy reading cookbooks, some of them being very technical because they are made by and for chefs.

But I also have a special list for home cooking. I enjoy cooking for my family of 7. Since we’re all into great food, as well as maintaining our ideal weight, then we rely on exceptional cookbooks that give us both great food and sensible food.

You will find below my ultimate list of cookbooks for anyone interested in losing weight, or maintaining a healthy weight.

A lot of the cookbooks are based on the Paleo diet. Simply because the Paleo diet is a great way to cut down on carbs while eating really good, enjoyable food.

But not all. I recommend a great book on green smoothies too. And another one on just making bone broth or on metabolic cooking. There’s even one from my friend Flavia (a new mom) that is specifically designed for new moms. So obviously, it’s focusing on losing baby weight, nutritious food, and of course meals that can be done in less than 30 minutes.

Because ultimately, nobody really wants to spend a ton of time in the kitchen. We all have a life, and we don’t need to spend it in the kitchen. I’m a professional chef, but when it’s time to come home, the last thing I want is to spend another 2 hours in the kitchen. 30 minutes top will do.

Please enjoy my 2017 selection of Best Cookbooks for Weight Loss and Healthy Eating.



Paleo Sweets Best Dessert Cookbook


By Kelsey Ale, Certified Nutritional Therapist and Paleo Baker. If you’ve never had the smell of her version of Apple skillet cake hit your nostrils, you don’t know what you’re missing. This is a FREE physical cookbook. Not digital. Hard copy and full color. Discover the big secrets of cooking healthy paleo desserts, while losing weight.  Here are some samples of the recipes:

  • Double chocolate hazelnut cake with meringue frosting
  • Pecan crumble coffee cake
  • Southern Chocolate Pound Cake
Guilt Free Desserts cookbook


Guilt-Free and desserts usually don’t go in the same sentence. That’s because desserts are usually full of sugar, white flour, and other nightmare ingredients if you’re trying to lose weight. Some desserts however, are specifically engineered to eliminate ingredients that make you gain weight, and replaced by natural ingredients that help you lose weight. That’s the case with Guilt-Free Desserts cookbook.

  • Carrot Cake Cupcakes
  • Creme Brulee
  • Pound Cake
  • Gingerbread Cookies
  • Cheesecake with Berries
  • Also includes a section called “Copycat Girl Scout Cookies“!

By Kelly Herring. 50 all-natural, gluten-free, fail-proof, low-glycemic desserts.

french paleo burn desserts


If You’ve Been Denying Yourself Chocolate, Ice Cream, Cookies, and Brownies For Years With NO Results To Show For It, Then I Have GREAT News For You… We’ve also chosen these easy, paleo-inspired, delicious recipes because they take 10 to 30 minutes only to prepare!

  • Top 25 simple and tasty paleo-inspired fat-burning dessert recipes.
  • 25 stunning professional photos.
  • All recipes are specially crafted to be easy, no fuss, low cost, and delicious.
  • Step-by-step, over the shoulder directions so you know exactly how to whip up no-fail, amazing family desserts.
  • 100% real food that is gluten-free and Paleo-inspired to have every fat-burning dessert covered.

Full disclosure: This is one of our cookbooks. Written by Carissa Alinat and Chef Gui Alinat.




Paleo Hacks Cookbook


When you ditch bread, pasta, rice, refined cereals, sugary foods, preservatives and additives… everything changes. Remember, those so-called foods were NOT part of our diets thousands of years ago and not coincidentally, there were no incidents of heart disease, cancer, obesity, diabetes and other conditions. You know how Carissa and I feel about the Paleo diet (it’s great and a great way to lose weight.)
The Paleo Hacks cookbook is one of the best, if not the best, paleo cookbooks out there. The team at PaleoHacks is really awesome and professional. Also, this is one of the very best deals on the internet.

Paleo reboot cookbook


This is an actual physical (not digital!) book for FREE. And a New-York Times bestseller at that.

  • RECIPES FOR EVERY MEAL For breakfast, lunch, dinner, and dessert, including popular favorites like Strawberry Shortcake Smoothie, Texas-Style Beef Chili, and Chocolate Coconut Truffles.
  • QUICK START GUIDE Start to lose weight, improve your health, and avoid diseases right away with the Paleo Diet Basics.
  • DAILY MEAL PLANS Your total plan for every meal, including daily tips and foolproof plan-ahead instructions.
  • SHOPPING LISTS Grocery shopping is almost too easy with these customized shopping lists.
  • EASY PALEO SNACK IDEAS Over 15 quick snack recipes to keep you full and satisfied throughout the day.
  • THE SECRET TO READING FOOD LABELS Know what to look for and what to ignore in the supermarket aisle.
  • TRICKS FOR DINING OUT Eat Paleo in any restaurant with these sneaky menu options
1000 paleo recipes


Now, what could possibly do with 1000 paleo recipes?.. Of course you won’t EVER cook them all in your lifetime. But they’re good to have. That’s your back-up. That’s your chance to just come home, see what you have in your fridge, and quickly find a recipe to put nutritious, delicious, fat-burning food on the table. It’s that simple.

Highly recommended. The actual cookbooks (more than 18 cookbooks!) are too many to list here. This is huge. Let’s call it the Paleo Cookbook “bible”.

Caveman feast cookbook


Strictly Paleo recipes will excite your taste buds and have you cooking easy but delicious meals in no time:

  • Beef Entrees
  • Pork Entrees
  • Poultry Entrees
  • Seafood Entrees
  • Breakfast
  • Sides
  • Condiments, Sauces, Butters, Dressings, Rubs, & Blends
  • Grain‐Free Goodies

Every single recipe is 100% Paleo. They have No grains, No potatoes, No lentils, No dairy, No processed sugars, No preservatives.

Pete's Paleo Eats


Now, this is a FREE, physical cookbook. Not digital. The recipes are designed for the Paleo person who wants to prepare something really good, really nutritious, but doesn’t have time in the day to prepare a gourmet meal. Each recipe is created by a Cordon Bleu-trained Chef with a longstanding reputation in the Paleo community. Each recipe is simple, tasty and easy to prepare. Usually in under 30 minutes. They’re delicious, as well as nutritious. All are Paleo-friendly.





metabolic cooking


Metabolic cooking was one of the first cookbooks to really help the public lose weight and get in shape. It’s been featured in magazines like Muscle & Fitness, Iron Man Magazine, Muscle Mag, etc… It’s been revamped since and today in 2017, it’s still one of the very best cookbooks available.

Taste. Fat burning ingredients. Freedom. Faster fat Loss. Simple Recipes. Family Friendly. Desserts. It’s all within reach. And author Dave Ruel and Karine Losier will show you how to get it to be in the best shape of your life. Sample recipes:

  • Metabolic Fish Sticks
  • Mexican Beef Roast
  • Mint Pork Stir Fry
  • Coconut Garlic Shrimp
family fat-burning recipes


By Diana Keuillian. Good friend of mine. Diana was the very first one to crack the code and provide delicious family-friendly recipes that everyone can enjoy without relying on dangerous ingredients. This offer is a 7-in-1 must-have cookbook for your family. Now, as i always say, nobody has the time to spend 2 hours in the kitchen every day, like my mom did when I was growing up in the South of France (Yes, she was also working a full-time job! #superwoman). Diana, on the other hand, is also a mom of two, and she doesn’t have the time, nor does she want to, and prefers to limit her kitchen time to 30 minutes top, and enjoy time with her husband Bedros and their 2 children.

  • Stir-Fried Cauliflower Rice
  • Real Healthy Fried Chicken
  • Real Healthy Hot Dogs
  • Skinny Spaghetti and Meatballs
Ultimate Diabetic Cookbook


As a medical professional, I am well aware of the risks associated with diabetes. As a weight loss expert I am fighting everyday against the painful effects of diabetes on my patients. My book, The French Paleo Burn, helps diabetic patients regulate their blood sugar, and also helps non-diabetic stay away from that terrible disease.
This book, the Ultimate Diabetic Cookbook, will help too.

  • Over 297 pages of lip-smacking, diabetic-friendly recipes
  • Guaranteed ways to quickly and easily start cooking scrumptious recipes starting today
  • Fun and simple dishes that will take your cooking from just okay to out-of-this-world
  • Little-known secrets to effortless delectable meals that the whole family will love
  • Easy ways to transform your favorite pre-diabetic dishes without losing any of the taste
  • How to avoid icky cardboard “diabetic food” once and for all
  • The essential staple ingredients you need that will allow you to create award-winning dishes on a moment’s notice… even if you haven’t been to the grocery store in days!
  • Plus, you’ll have everything you need to lose those few extra pounds, too – good eating comes with benefits!
The French Paleo Burn Cookbook


By Carissa Alinat, with Chef Gui Alinat. This is our cookbook. It is a chef-curated, fat-burning powerhouse dedicated to crafting a new you so that you can achieve the sexy body of your dreams. Effortlessly. Because 80% of your weight loss efforts lie in the food you choose, cook, and eat.

  • 50+ simple and tasty paleo-inspired fat-burning recipes.
  • 50+ stunning professional photos.
  • All recipes are specially crafted to be easy, no fuss, low cost, and delicious.
  • Step-by-steps, over the shoulder directions so you know exactly how to whip up no-fail, amazing family meals.
  • 100% real food that is gluten-free and Paleo-inspired to have every meal covered.
  • All Phase 1 recipes are gluten-free, dairy-free, refined sugar-free, grain-free for efficient weight loss.



Green Smoothie Cookbook


Look. At. That. How pretty!.. I usually get excited about cookbook featuring real, authentic, awesome food. Then I found The Great Big Book of Green Smoothies, and I love everything about it. Smoothies!.. Who could have thought that a smoothie cookbook could be so exciting. Not only that, but this cookbook is ONLY about smoothies made out of leafy greens.

And let me tell you about leafy greens. I have written so much about the must-eat greens. They are ESSENTIAL to your health, and definitely essential to losing weight because they bring the necessary fibers to your diet. In fact, eat a ton of leafy greens, and you can indulge in “forbidden” foods at the same time: pasta, rice, potatoes, etc…

=> Get this. 5 bucks. No excuse. <=

paleo snacks cookbook


Ah, snacks. Say what you want, but snacks are critical to you losing weight or maintaining a healthy weight. And the problem is, we always run out of options. We recommend this cookbook to anyone who ever has cravings mid-afternoon, and is not sure what to eat exactly to lose weight and sustain weight loss efforts.

Simple, easy-to-prepare snacks that satisfy those mid-day cravings, like…

  • Hazelnut Brownies
  • Homemade Beef Jerky
  • Fig and Walnut Biscuits
  • Cinnamon Apple Fruit Wraps
paleo breakfast cookbook


101 paleo breakfast recipes by the Paleo Hacks team. Great solution to find creative ideas for delicious, fat-burning breakfasts. Breakfast is often a problem when you’re trying to lose weight. We are often pressed by time, hungry, or out of ideas. Sample recipes:

  • Cinnamon Apple-crusted Doughnuts…
  • Zesty Lemon Scones…
  • Apple Bread…
  • BBQ Chicken Egg Muffins…
bone broth cookbook


Sure, you don’t have to make your own bone broth. There are perfectly good options for organic, paleo bone broth that you can order with a click (with a 20% discount to our readers!). But you have to admit it. Being able to make your own bone broth from scratch, will not only give you great self-pride, but also turn you into a bad ass cook, almost instantly. 🔪😃
Plus, it’s a beautiful cookbook and it’s so satisfying to peruse and own. Highly recommended.

  • Over 80, Whole30 compliant, original, bone broth recipes
  • Over 400 scientific references
  • 10 celebrity bone broth recipes (including an NFL player’s recipe)
  • 10 chapters on the health science behind bone broth
  • Over 80 amazing color photos
  • 30 additional healthy products you may like
  • 378 pages of bone broth information and recipes


dirt cheap ultrafast cookbook


By Carissa Alinat, with Chef Gui Alinat. That’s us. 😊 Our family of seven lives on a tight budget for both time and money. Honestly, we have almost no time to spend in the kitchen at home, and we need to keep meal prep as affordable as possible.
So yes, I’ll be the first to admit it, saving money on delicious, healthy food, and have it ready on the table in no time is at the top of my priority. And it should be at yours, too.

These are out Top 25 Fat-Burning Recipes that are Dirt-Cheap and Ultra-Fast, to save you money and let you put awesome, delicious food on the table in less than 30 minutes. 



Let me give away one of the best Valentine’s Day desserts. 

Sorry for the daring title, here. That’s what my husband calls it. Sex in a pan. But the real name is Paleo Love Cake. Awesome , delicious recipe that we created for Valentine’s Day 2017. And I give it away to you below!

This is a great Valentine’s Day idea, and especially a great Valentine’s Day dessert for 2.

Delicious, yes. But also fat-burning, gluten-free, paleo, and super healthy. But no one needs to know that part.

You see, I specialize in weight loss and overall good health, of course. But I also love chocolate.

Are you a chocolate addict like me? LOL (awesome recipe below)

best valentine's day desserts


Chocolate is a funny thing, you know. Everybody loves chocolate. And everybody thinks it is so bad for you. Simply because it’s decadent.

Not true.

Don’t think for one second that you’re supposed to eliminate chocolate from your diet.

Here is why. Sure, indulging in the WRONG kind of chocolate will never help you. Any milk chocolate or semi-sweet chocolate is no good. Too high in sugar.



If you can find chocolate with 72% to 99% of cocoa, then you’re in luck. It’s actually not that hard to find. The higher the content of cocoa, the lower the sugar content. So the higher the percentage, the more you can indulge without gaining an ounce.


In fact, dark, high-cocoa content chocolate is full of fiber, which always help your weight loss efforts.


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Truth be told, I spend a lot of time looking for or creating recipes so that you can both lose fat and overeat delicious chocolate desserts.


Once in a while though, I find a MAGIC recipe. In this magic Valentine’s Day chocolate dessert recipe below, there is chocolate of course, and many delicious ingredients that are paleo, gluten-free, grain free, and dairy free!


This miracle recipe will help you lose weight because:


  • It’s loaded with delicious high-fiber chocolate.
  • It’s low-carb and low-fat: It contains no flour, no refined sugar, no gluten, no butter and no oil.
  • It has only a few steps and takes 20 minutes to make.



Before I give you the recipe, remember to grab The French Paleo Dessert Cookbook , which has plenty of “magic” recipes just like this one.



Here is the recipe.

Prep Time
1 hr
Course: Dessert
Servings: 12 servings
Author: Dr. Carissa Alinat
  • cups walnut
  • ¾ cup pitted dates
  • 4 tbsp coconut oil
  • cup almond butter
  • cup butter
  • 2 teaspoon apple cider vinegar
  • ½ teaspoon lemon juice
  • Salt to taste
  • cup arrowroot flour
  • ½ cup coconut flour
  • 1 cup coconut milk
  • 2 tablespoon raw honey
  • 1 teaspoon vanilla extract
  • ½ cup coconut milk
  • ½ cup butter
  • ½ cup cacao powder
  • 2 tablespoon raw honey
  • ½ cup butter
  • ¼ cup coconut milk
  • 2 tablespoon raw honey
  • 72-85 % dark chocolate shaved with a vegetable peeler
  1. To make the crust, pulse walnuts and dates in a food processor. Transfer to a bowl and work in the coconut oil, then press the mixture into the bottom of an 8-inch cake pan. Refrigerate.
  2. For the second layer, combine all ingredients together in a mixing bowl. Pour over the chilled crust. Refrigerate.
  3. For the third layer, mix the ingredients together in a mixing bowl and then pour over the chilled, hardened second layer. Refrigerate again.
  4. For the fourth layer, combine its ingredients and then pour it into the pan.
  5. For the fifth layer, mix the butter, coconut milk and honey with a mixer until very smooth and spoon over the chilled fourth layer. Top with the shaved chocolate.
  6. Chill the cake overnight.
  7. To serve, slice with a sharp knife and plate.
And we also made a quick, fun intro video that still makes people laugh. Watch for that thick French accent!



You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.



Do you know how to make a healthy lunch?

Readers ask me about healthy lunches all the time. It makes sense. You want to know how to make something, quickly, using what you already have in your fridge. Kind of winging it, if you will.

Remember, losing weight is 80% diet and only 20% exercise. So forget the crunches, it’s in the food. Your body is your temple, and if you want a fit and sexy body, or even just losing that stubborn belly fat, then you owe it to yourself to cook something healthy, daily. And something tasty too. Because healthy food that tastes like cardboard is not my idea of fast, healthy food. Delicious food is.

So much of cooking healthy has to do with organization. And so much about kitchen organization has to do with just “winging it”. You know what I mean, right?.. Not following a recipe. Having the freedom to create, put a nice meal together in minutes, only using what we have in our fridge.

It’s easier than you think. 

Maybe the easiest way to make it happen in the kitchen, is to rely on homemade soups and salads. I recently wrote about how to make soup at home, and how to make homemade salads. These are ultimate posts. Read them and you’ll just know how to, for a lifetime.

You’ll see in how to make a homemade salad that it’s not about recipes, it’s about a simple step-by-step formula. Once you have that formula, you can make any salad you want, including a wonderful and deliciously healthy Nicoise salad, or as the French call it, a Salade Nicoise.


You’ll find the recipe below of course, but check out this Facebook Live we did with my husband (he’s a chef). Nothing planned, we were working from home that day. We were ready for lunch. So we opened the refrigerator, evaluated the situation (what can we do with these ingredients?) and quickly came up with a solution.

We had a few hard-boiled eggs (I make the most perfect hard-boiled eggs!), some sweet peppers and other vegetables, and a single piece of fresh tuna. We also always have black olives, so there we had something.

This is what happened that day… This is how to make a healthy lunch. Also note that we’re describing how to make a salad dressing (you don’t want to rely on store-bought dressings! Very bad!), and my husband (a Frenchman) explains the differences between extra-virgin olive oil (good!), pure olive oil (bad!), light olive oil (bad!), and “estate” olive oil (great!).

Again, this video was nothing rehearsed. Just us hanging out at home in our kitchen, getting lunch ready in 10 minutes.

See, that was easy! 😉 🍴👙 👍

Making a healthy lunch at home is not that hard.

Now, of course you need some directions. I talked about it in a previous post but here is the magic formula to build a salad. This will guarantee success when you’re trying to put together an awesome salad, and still trying to lose a ton of weight at the same time. Because yes, eating a large salad with plenty of healthy ingredients and a lot of bulk (so that you are satisfy and don’t crave junk food later), is one key to your weight loss success.

how to make a healthy lunch - Salad recipe

Now a salad is not complete without a legit homemade dressing. That too is easy using our simple formula. Please don’t rely on nasty store-bought dressings. There is really no need for that, especially when you see how easy and fast it is to make one (literally 30 seconds).


salad dressing

And again, sorry to repeat myself, do not rely on store-bought salad dressings. They are full of useless, trashy ingredients that have no reason to be in there. Only to increase shelf life and squeeze more money out of you. No good.


salad dressings

You will find the recipe for Nicoise salad below. Even though if you apply our easy formulas, you don’t really need a recipe. Before I give away that awesome recipe, we’re also giving away a pretty nifty kitchen cheat sheet you may want to grab below.

That way, you can organize your kitchen in such a way that you only have useful, awesome, healthy ingredients that will help you lose weight, maintain your ideal weight, or just offer yourself and your family a proper lifestyle. Get started now and grab your free ebook.

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Now, regarding the Nicoise Salad, and how to make a healthy lunch. As I said previously, my husband and I were just winging the Nicoise  salad that day. But you can make your own authentic French salad by following the directions below.

This is a classic salad from the South of France, where my husband is from. From the lovely town of Nice (don’t pronounce that like an American! 😉 🇫🇷 Here is what Wikipedia says about Salade Nicoise.

“The version known in Nice in the late 19th century was a basic combination of tomatoes, anchovies and olive oil, described as “simple food for poor people”. Over time, other fresh and mostly raw ingredients were added to the salad as served in Nice. A 1903 recipe by Henri Heyraud in a book called La Cuisine à Nice included tomatoes, anchovies, artichokes, olive oil, red peppers and black olives, but excluded tuna and lettuce. The dressing included olive oil, vinegar, mustard and fines herbes.

Former Nice mayor and cookbook author Jacques Médecin was a strict salad traditionalist. His 1972 cookbook Cuisine Nicoise: Recipes from a Mediterranean Kitchen called for the salad to be served in a wooden bowl rubbed with garlic, and excluded boiled vegetables: “never, never, I beg you, include boiled potato or any other boiled vegetable in your salade niçoise.” Médecin wrote that the salad should be made “predominately of tomatoes” which should be “salted three times and moistened with olive oil”. Hard-boiled eggs were added, and either anchovies or canned tuna, but not both. He incorporated raw vegetables such as cucumbers, purple artichokes, green peppers, fava beans, spring onions, black olives, basil and garlic, but no lettuce or vinegar. According to Rowley Leigh, Médecin believed that salade niçoise “was a product of the sun and had to be vibrant with the crisp, sweet flavours of the vegetables of the Midi.” Médecin advocated presenting the dish as a composed salad, commenting, “As the various ingredients that go into salade niçoise are of bright and contrasting colours, they can be arranged most decoratively in the salad bowl.”

An organization called Cercle de la Capelina d’Or, led for many years by Renée Graglia until her death in 2013, continues to protest against deviation from traditional local recipes. The group, which certifies restaurants in Nice, sticks with Médecin’s standards. They reject commonly included ingredients such as green beans and potatoes, as well as innovations such as including sweetcorn, mayonnaise, shallots and lemon.

In 2016, French Michelin-starred chef Hélène Darroze posted a salade niçoise recipe on Facebook that included cooked potatoes and green beans. According to journalist Mathilde Frénois, the reaction on Facebook was quick and hostile from the “purists”. Darroze’s version was called “a massacre of the recipe”, a “sacrilege”, and a violation of the “ancestral traditions” of the salad. She was warned that it is “dangerous to innovate”.”


Salad Nicoise or Niçois salad has been known in the US since 1920. Much earlier in France. It has evolved over the years and yes, the French still argue about what goes into it. In fact, when we released the Facebook Live video above, some of our Facebook friends from France (jokingly) argued with us. If you can read French, here is a heated exchange on what to put and what to avoid in Salade Nicoise. It all ended up with a promise to drink wine together!


Ok. Enough chit chat about how to make a healthy lunch or what ingredients Salad Nicoise should have.

Here is the exact recipe for salade Nicoise.


Salad Nicoise Classique Yum
Prep Time
45 mins
Cook Time
10 mins
Total Time
55 mins
Course: Salad
Cuisine: French
Servings: 4
Author: Dr. Carissa Alinat
  • 1 pound red-skinned potatoes sliced 1/3 inch thick
  • Himalayan salt
  • 10 ounces green beans trimmed
  • 1 red pepper sliced
  • 1 green pepper sliced
  • 4 large eggs
  • 1/4 cup white wine vinegar
  • 2 tablespoons Dijon mustard
  • Freshly ground pepper
  • 3/4 cup extra-virgin olive oil
  • 8 cherry tomatoes halved
  • 1 leaves head Boston lettuce separated
  • 2 5 1/2 - ounce cans Italian or Spanish tuna packed in olive oil drained
  • 1 small can of anchovies
  • 1/2 cup nicoise olives
  1. Put the potatoes in a medium saucepan; cover with cold water and season with salt. Bring to a simmer over medium-high heat and cook until fork-tender, about 5 minutes. Drain and transfer to a medium bowl and let cool. Reserve the saucepan.
  2. Meanwhile, bring a separate saucepan of salted water to a boil. Fill a bowl with salted ice water. Add the green beans to the boiling water; cook until crisp-tender and bright green, 2 to 4 minutes. Drain and immediately plunge into the ice water to cool; drain and pat dry.
  3. Place the eggs in the reserved saucepan and cover with cold water by about 1 inch. Bring to a simmer over medium-high heat, then cover, remove from the heat and let stand, 10 to 12 minutes. Drain, then run under cold water to cool. Peel under cold running water.
  4. Make the dressing: Whisk the vinegar, mustard, 1/2 teaspoon salt, and pepper to taste in a bowl. Whisk in the olive oil in a slow, steady stream until emulsified.
  5. Toss the tomatoes, green and red peppers in a small bowl with salt and pepper to taste. Add about 1/4 cup dressing to the potatoes and toss. Quarter the hard-cooked eggs.
  6. Divide the lettuce among 4 plates. Arrange the potatoes, green beans, hard-cooked eggs, tuna, anchovies, and olives on top. Add the tomatoes to the plates. Drizzle with the dressing and serve.



Water kefir is a fermented, probiotic, gluten-free, non-dairy beverage that is naturally carbonated and contains probiotic bacteria as well as beneficial yeasts that can colonize in the intestinal tract and also help to digest foods you eat.

A well-functioning gut is the root to good health and can improve immune response, mood, hormone levels, energy levels, cholesterol levels, and can help you maintain a healthy weight. Read more on gut flora here

Water kefir grains are not truly grains, but are “probiotic crystals” in a mixture of beneficial bacteria and yeasts. Water kefir is made by adding sugar water, juice, or coconut water to the grains and letting it ferment, which results in a naturally carbonated beverage.

probiotic crystals


5 from 1 vote
Lemon and ginger water kefir. Yum

The most refreshing lemon and ginger, water kefir recipe.

Course: Drinks
Author: Dr. Carissa Alinat
  1. Strain the grains from the liquid it was stored in with a plastic or stainless steel strainer.
  2. Fill a quart jar with 4 cups of non-chlorinated water.
  3. Add ¼ to ½ cup of organic sugar, depending on your sweetness preference.
  4. Add 1 teaspoon of molasses (optional). Kefir grains need a dose of minerals to keep them growing.
  5. Stir and dissolve the sugar with a wooden spoon (do not use metal unless it is stainless steel, or it will react with the grains).
  6. Add in the grains, cover the jar loosely with the lid so that it can “burp” during the fermentation process. Leave in room temperature (70-75 F) to ferment for 24-48 hours. The longer you leave it to ferment, the more probiotics, the less carbs.
  7. Strain the grains, lemon, and ginger. Save the grains in a glass jar with sugar and store in the fridge until you make the next batch.
  8. Cover, refrigerate and enjoy!


Frequently Asked Questions


How do I know if my water kefir was a success?

It may lighten in color, turn a little cloudy, and should be slightly fizzy. It should have a slightly tangy or sour aroma and flavor. If it’s very sweet, let it sit to ferment more. If it looks, smells, or tastes unpleasant, I recommend that you do not consume it.

How long can I store finished water kefir in the refrigerator?

2-3 weeks at 40-45 F.

Can I use honey instead of sugar to make water kefir?

No, I don’t recommend it.


Carissa Alinat ARNP

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How long do water kefir grains last?

If properly cared for, water kefir grains can be reused indefinitely and multiply with each use.

How do I care for water kefir grains?

They should be moved to fresh sugar water every 4 days because they can starve if left longer without fresh food (sugar).

Should I rinse off the water kefir grains between batches?

No. This may harm the water kefir grains.

What is the difference between water kefir and kombucha?

Both are excellent probiotic beverages but water kefir has faster fermentation process and a milder flavor.

How is water kefir different from milk kefir?

Water kefir is fermented in water or juice. Milk kefir is fermented in milk. Both are rich in probiotics, however, water kefir may contain fewer strains of bacteria and yeasts than milk kefir. Water kefir is a great alternative for those who do not consume dairy, and it is light and refreshing.

Does water kefir contain alcohol?

Very small amounts, just as with all fermented foods.

How much sugar is left in finished water kefir?

About the same amount as 1 apple.

How many calories does finished water kefir contain?

It depends on how long it ferments, as the bacteria are digesting the calories in the sugar for you.



You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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