These yummy burgers are my fabulous bean recipe– spicy, black and kidney bean and Chickpea patties, that aren’t mushy in the middle and hold their shape when cooked. They are vegan/egg/dairy free, high protein, contain one of your five a day and are really cheap to make too!
Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes Servings 6 people Author Rocco Sorace – Mr Pilates Cook
Ingredients
Burgers:
100 g (1 cup) rolled buckwheat
1 400 g tin black beans very well drained
1 400 g tin kidney beans very well drained
400 g corn well drained, defrosted if frozen
1 can chickpeas 400 g drained
1 cloves garlic crushed
½ of Chopped Green Capsicum
1 chopped chilli
1 chopped red onion
A handful fresh coriander
1 Tbsp Coriander seeds seasoning
1 Tbsp. Paprika
1 Tbsp. Cajun seasoning
finely grated zest of 1 lime and juice of ½
¼ of grated carrot
1/2 of grated zucchini
½ tsp salt and pepper
To Serve:
Low Carb Cauliflower chilli and chives fried rice
Fresh Guacamole
Instructions
Place the Chickpeas in a food processor and lightly blend. Add all of the other burger ingredients and pulse until everything is mostly finely chopped but not smooth. Roccos TipYou don’t want to over-process and end up with mush – keep some texture in those burgers!
Divide the mixture into six equal portions and shape each one into a patty using your hands and then coat patties in flour and season with coriander seeds . Place on a plate or tray lined with baking parchment.
At this point the burgers can be covered and stored in the fridge for up to a couple of days until you are ready to cook them.
When you are ready to cook the burgers; preheat the oven to 180c and line a baking sheet with baking paper.
Heat a little olive oil in a frying pan over a medium-high heat. Tip Fry the burgers for about two minutes per side until golden. Roccos Tip Don’t turn until you wait 2 minutes otherwise you will not seal the patties.
Place the fried burgers on the prepared sheet and pop in the oven for around 12 minutes to cook through
Being the first meal that enters our bodies, it is essential that we have a nutrient-dense breakfast that will fuel us for the day ahead. However, not everyone has time to make a sit-down breakfast.
Sometimes we need something quick to run out of the door with. That’s why smoothies are the perfect on-the-go breakfast option. Little do many know, smoothies can be packed with sugar. Much of the high sugar content can come from added sugars in juices and excess fruit. No worries, though. I’ve gathered my favorite low-sugar smoothies to share with you.
Designed for increased comfort and increased results during exercising as well yoga and Pilates training. The brand newRoccoBand The Resistance bands with handles includes:
2 long 1.5m medium and heavy fabric resistance bands with handles in two different resistance levels
1 loop non slip fabric medium-strength “booty” band
1 branded carry bay
1 band Band resistance class with Rocco for download
Are you looking for a crispy sweet potato fries recipe this weekend?
My sweet potato fries recipe will be at hit at home. They are salty-sweet, crunchy, and tasty. Baked sweet potato fries have been one of my side dish favourites for years.
First prepare your chips or fries. Wash, then cut the potatoes into chip shapes of your choice.
Once you have cut the potatoes into fries or chips, place in a large saucepan and cover with water. Add a pinch of salt, then place over a medium heat. Bring to a boil for 2 or 3 mins then drain. Par boiling the chips helps create the crispy effect when baking.
In a bowl, coat the fries in buckwheat flour or any flour you have available – I prefer the taste of buckwheat. Season with salt, paprika, pepper and herbs of your choice.
Place in a non-stick baking tray (use baking paper) and drizzle over olive oil, sprinkling of a little more salt, pepper plus the sprigs of thyme then bake for around 25-30 or until golden and crispy.
Enjoy 🙂 I made homemade burgers using the low carb buns from Aldi with the sweet potato fries. So so good! Check them out next time you are in Aldi.
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Heat 1 tbs oil in a large frying pan over medium-high heat. Add the mushrooms, onions,garlic, carrot & Chinese cabbage & cook, stirring occasionally, for 5-6 minutes or until vegetables are soft. Remove from heat & stir in bean sprouts & spices. Set the pan aside for 30 minutes for mixture to cool in the fridge.
To make the spring rolls, place 2 tbs mushroom filling onto one corner of a spring roll wrapper. Fold the wrapper over the filling. Brush the opposite corner with cold water & wrap firmly, folding in the sides & pressing to seal. Repeat using the remaining filling & spring roll wrappers. When not using the wrappers please cover with a wet towel so they dont dry out.
Heat the oil in a medium saucepan or wok over medium-high heat until apiece of spring roll pastry sizzles when dropped into the oil. Deep-fry the spring rolls, in batches of 4, for 2-3 minutes or until golden. Remove & drain on paper towel.4
Serve immediately with the remaining sweet chilli sauce for dipping.
.
INGREDIENTS
400g of two different varieties of mushrooms, finely dice 1 onion, thickly sliced 1 medium shredded carrot, peeled & 2 cups shredded cabbage. 50g bean sprouts, 1 table spoon of Hoisin sauce, soya sauce, Stir fry spice, garlic, pkt spring roll pastry sheets
METHOD
Heat 1 tbs oil in a large frying pan over medium-high heat. Add the mushrooms, onions,garlic, carrot & Chinese cabbage & cook, stirring occasionally, for 5-6 minutes or until vegetables are soft. Remove from heat & stir in bean sprouts & spices. Set the pan aside for 30 minutes for mixture to cool in the fridge.
To make the spring rolls, place 2 tbs mushroom filling onto one corner of a spring roll wrapper. Fold the wrapper over the filling. Brush the opposite corner with cold water & wrap firmly, folding in the sides & pressing to seal. Repeat using the remaining filling & spring roll wrappers. When not using the wrappers please cover with a wet towel so they dont dry out.
Heat the oil in a medium saucepan or wok over medium-high heat until apiece of spring roll pastry sizzles when dropped into the oil. Deep-fry the spring rolls, in batches of 4, for 2-3 minutes or until golden. Remove & drain on paper towel.4
Serve immediately with the remaining sweet chilli sauce for dipping.
Been overindulging in ISO? Have you been over eating and drinking ?
Well it’s what my partner and I have been doing for doing semi dry July for many years. Every August we fly to Norway and Spain for the European summer. Unfortunately this year because of COVID19 we are not heading overseas but Semi Dry July has not been cancelled. 🙂
Tips for Semi Dry July
Say goodbye to the booze for 6 day a week for one Month (and hello to a Sunday morning).
Start and finish each day with a big glass of warm water and lemon juice.
One Cheat night per week. Don’t go crazy and and over eat on your cheat night.
Dedicate 28 minutes a day to exercise.
Start my Zoom Pilates classes
Download my Personal Trainer 10 min workout videos.
Get organised and discover the brilliance of market shopping.
1 pack SlendierSlim angel hair pasta 1 tsp. extra virgin olive oil 1 brown onion, chopped 1 garlic clove, crushed
1 litre of water 1 cube of organic vegetable stock 1 cup carrots, chopped 1 cup spinach, chopped 1 cup zucchini, chopped 1 cup celery, chopped 1 cup string beans, chopped 1 can organic lentils, drained
Prepare pasta as per instructions on pack and set aside.
Heat oil in a large saucepan on low heat. Add brown onion and garlic, cooking until fragrant.
Add water and stock to pot and bring to boil.
Add all vegetables to pot. Reduce heat to a simmer.
Cook for 30 minutes or until vegetables have softened.
Add in drained lentils and angel hair pasta 5 minutes prior to serving.
Nutritional Information / per serving
• Energy 302 kJ (72 cal) • Protein 3.7 g • Fat 1.8 g (Saturated 0.4 g) • Carbohydrates 6.1 g (Sugar 1.9 g) • Sodium 462 mg
Eat Your Way Slim
Lunch
8 Great Reasons to Include Chickpeas in Your Diet
Chickpeas, also known as garbanzo beans, are part of the legume family.
While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.
Their nutty taste and grainy texture pairs well with several other foods and ingredients.
As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.
Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
Easy Spiced Carrot and chickpea patties
INGREDIENTS
Remember not over blend the chickpea mixture. Needs to still be chunky
1 carrot Large size grated)
1 garlic clove
1 can chickpeas (drain fluid)
1 1⁄2teaspoons Cumin
1 1⁄2teaspoons coriander powder or
fresh salt & pepper.
1 large egg ( or egg replacement)
One finely chopped red onion
4 Tablespoons coconut flour
1 cup of Panko Bread Cups
1 chopped chill
DIRECTIONS*
Peel the carrots, grate them coarsely and set them aside. Peel and roughly chop the garlic.
Drain and rinse the chickpeas and put them into a food processor with the garlic, ground spices, salt and pepper. Do not over process.
Add the carrot, egg, onion, chili, bread crumbs in a blow and hand mix all ingredients.
Heat the oil in a frying pan and divide the mixture into 6 small patties in lightly flour hands or 4 large burgers – your choice.
Fry in batches for 2–3 minutes on each side, until golden, then drain on kitchen paper.* Or you may Bake the patties for 15 minutes Serve with green salad of top with cucumber/yogurt
The team from Vita health and Fitness are proud of you.
No matter how old or young you are – changing old unhealthy habits can be difficult but with determination and switching your mindset you can change to make the first step in improving your life.
Before and After
Cut Back on Bread. …
Stop Drinking Fruit Juice.
Choose Low-Carb Snacks.
Eat Eggs or Other Low-Carb Breakfast Foods.
Use These Sweeteners Instead of Sugar.
Ask for Veggies Instead of Potatoes or Bread at Restaurants.
Download load my online practical weight loss program!
Three Tips Kayla followed to help achieve results:
Drink 2 litres of water! Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra kg of water weight.
Cut Carbs and Sugars! Enjoy recipes from Rocco’s cookbook.
Eliminate Sugar-Sweetened Drinks.
Find a Training buddy! Start moving… A good workout partner can also encourage you to go harder while you exercise. If you’re lifting weights together, you can keep each other focused on pushing your limits.
Rocco Sorace, author of the low-carb cookbook “Eat Your Way Slim”, has also created and presented several fitness DVDs such as “The Body transformation program and fitness Pilates which allows everyone to get fit and healthy in the convenience of their home.
To find out more about Rocco Sorace’s training program and weight loss cookbook and fitness DVDs visit vitahealthandfitness.com
Online weight loss program – Kayla lost 19 kgs in 12 weeks
Looking for a quick and efficient home program to tone and speed up your metabolism?
The new 5×10 Program only takes 10 minutes five days aweek.
5×10 Fitness Program. Start today!
50 Squats
A squat is a strength exercise in which the trainee lowers his or her hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
40 Lunges
Lunges For Beginners: How to do a Lunge the Right Way
Start with one leg out in front of you at a comfortable distance where you can maintain your balance and be able to lower yourself down to perform the lunge.
When you lower yourself, go as straight down as possible rather than moving forward.
Keep the knee of your front leg behind the toes of your front foot.
30 Pilates Pointers
Pilates Pointer is a great exercise to work your core, lower back, hamstrings and glutes. A great all round exercise. Remember to keep a neutral neck line.
20 Burpees
Stand with your feet shoulder-width apart. Hold your arms at your sides and stand with your knees straight. Also, make sure to tighten your abs, keep your back flat, and squeeze your buttocks at the start of each burpee.
Check your position in a mirror or ask a personal trainer for feedback if you are doing burpees at the gym.
Bend at your hips and knees to lower yourself into a squatting position. Hinge forward with your hips and bend your knees slightly to bring your body down lower to the floor. Keep your back straight and your arms in close to your body as you do the exercise.
10 Push Ups
Elbows slightly in!
KNEE PUSH UP INSTRUCTIONS
Place the knees on the floor, the hands below the shoulders, and cross your feet.
Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
Pause and push back to the starting position.
Repeat until the set is complete. Elbows slightly in.
Disclaimer * Note: All information provided by Vita health and Fitness/Rocco Sorace is of a general nature. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Rocco Sorace or Vita health and Fitness harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims. We recommend you consult your doctor health care professional before deciding to change your diet or any new activity program. While the health and fitness industry continues to evolve and change, we have done all we can to check the accuracy of the information that appears within this article cannot be held responsible for any changes that may occur afterwards.
It is important to consider your diet and alcohol intake to achieve your fitness goals.
Here are a few tips to help you exceed your personal goal — SWAP IT!
Zucchini Patties recipe by Rocco Sorace. 
