Last night my friend Sarah invited me over for dinner to catch up. She made us a delicious zone paleo feast and I immediately had to share the meal with my blog! I asked if she could write up the recipe and maybe a bit of a "guest" post and this is what she sent me. I'm slightly embarrassed to post this, but I'm also extremely flattered. Sarah has been such a great friend since moving to Australia and I wish I could just toss her in my suitcase and take her back to California with me! _______________________________________________________

A few months ago, Ash mentioned me in this blog with some advice I gave her about Zone dieting - I was genuinely surprised that she found my ramblings so helpful that she posted them online, so you can only imagine how honoured I was when I invited her to dinner tonight and she suggested I do a 'Guest' blog...

I first met Ash about 18 months ago, when I started going to the same Crossfit gym as her. I was awkward, untrained and pretty much had no idea what I was doing. There was this super fit looking chick from America there - I was in awe and so jealous of her strength and agility. Before we really got to know each other, I secretly made sure I came to the same sessions that she would go to. Without realising it, she was pushing me to be the best I could be - I knew that if I could keep up with this unbelievably strong chick, then I was doing pretty well. We both had our strengths and weaknesses - and luckily, they were all different. Where Ash dominated me with reps and weight, I was just that little bit quicker at running, so we complemented each other well.

Soon we became great friends and I even had the pleasure of competing in my first crossfit games with Ash. We both did well considering it was our first. Ash has since grown in leaps and bounds, competing in advanced comps and killing it with muscle ups. I am amazed every time I see her at just how fit she has become. I recently had 6 months away with work and since coming back, I have been pretty slack and lost a bit of strength - I now have a lot of work to do now to keep up!

I am so proud of Ash and everything she has achieved on this blog - with over 15,000 followers on instragram, she has gone from someone who rarely even turned on an oven to one of the most creative paleo bloggers I know and a household name in the Sydney Crossfit circuit.

Tonight Ash and I had dinner at my place so we could catch up - we have both been crazy busy lately and it was good to finally see her outside of the gym.

I found this recipe for roast chicken in the recipe book 'Practical Paleo' by Diane Sanfilippo. We had it with Ash's garlic mashed cauliflower, some steamed asparagus and broccolini, and roasted pumpkin, sweet potato and onion.

Citrus and Herb Roasted Chicken

Prep 10 mins

Cooking 60-120 mins

Serves 4-6 depending on size of chicken


  • 1 whole chicken
  • 1 onion, cut into large chunks
  • 4-6 cloves of garlic, minced
  • 1 lemon, cut into small wedges
  • Olive oil
  • Troy's famous seasoning


  1. Preheat oven to 180C (356F)
  2. Drizzle some olive oil in the bottom of a large roasting pan
  3. Stuff the chicken with the onions, garlic and lemon - as much as you can get in there
  4. Brush the chicken with some more olive oil, and sprinkle seasoning on top
  5. Place any vegetables you have decided to roast in the pan alongside the chicken. Mix them around a bit so they get a nice coat of olive oil and place in the oven
  6. Cooking time depends on the size of the bird, but it’s generally 30 minutes per 500 grams (17.6 ounces). Roast until the juices run clear when poked with a knife (be sure to do this on the thickest part of the bird) - my oven tends to be unreliable, so at 30 minutes I turned it around and at 60 minutes I turned it upside down to ensure it was cooked thoroughly.