Diet

Low Sugar Thick and Creamy Berry Chocolate Mousse Recipe

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Smooth

Rocco’s vegan low sugar sweet mousse

yummy

This healthy chocolate mousse recipe calls for a few ingredients that you may already have at home, and comes together in 1 minute!

Try the creamy, dreamy mousse that’s fancy enough for a special occasion and easy enough for a weeknight.

half of avocado

20 grams of cocao nibs

Few drops of Vanilla extract

Touch of Cinnamon

30 grams shredded or com coconut

1/2 cup of coconut cream

1 stick of monk fruit sugar

20 grams of chia seeds

40 grams of raspberries

Blend all ingredients. Serve and top with coconut and nibs

Vegan Mexican bean burger recipe by Rocco Sorace

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Mexican Vegan Burger recipe

 

Veggie Burger Recipe
Veggie Burger Recipe

 

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

  1. 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 Tip You don’t want to over-process and end up with mush – keep some texture in those burgers!
  2. 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.
  3. 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.
  4. When you are ready to cook the burgers; preheat the oven to 180c and line a baking sheet with baking paper.
  5. 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.
  6. Place the fried burgers on the prepared sheet and pop in the oven for around 12 minutes to cook through

Watch my quick video recipe  link below

https://www.youtube.com/watch?v=DRO1BgVrUsg&t=11s

Enjoy and Happy Cooking

Rocco 🙂

For more information on my online cookbooks or fitness workout downloads visit 

https://vme.239.myftpupload.com/shop/

 

Healthy Smoothie

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Healthy Smoothie

 

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.

 
 
 
 
 
Tone your body and burn body fat!
 

The RoccoBand 3 pack Resistance bands set with handles:

Roccoband resistance band for Yoga and Pilates

Designed for increased comfort and increased results during exercising as well yoga and Pilates training. The brand new RoccoBand 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

  – Order now before this batch has sold out!

(Add to cart at the top of this page)

What can the RoccoBand be used for?

  • Personal training at home or outdoors
  • Personal training at the gym
  • Resistance training with handles 
  • Yoga
  • Pilates
  • Flexibility training
  • Strength training
  • Body posture improvement
  • Weight loss
  • and much more…

TRY THE 5 WEEK ONLINE CHALLENGE TODAY!

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Quick Zucchini Patties Recipe

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Zucchini Thai Low carb patties

Zucchini Patties recipe by Rocco Sorace. 

Try this zucchini patties recipe! They are low carb, and quick and easy to make. And seasoned with Thai spice and ginger – the flavour is delicious.

 

 

Ingredients

  • 1 large shredded zucchini
  • Thai spices
  • 1 chopped spring onion finely
  • 1 teaspoon of soy sauce
  • 1 cup of almond meal
  • 2 tablespoons of shredded ginger
  • Small buck of chopped Thai basil
  • 4 eggs
  • 1 small can of corn
  • 1 teaspoon of baking powder
  • Salt and pepper
  • Garlic – optional
  • 1 tablespoon of olive oil

 

Method

Mix all ingredients.

Spray olive oil into the tray or muffin trays and bake and bake for 15 minutes at 150° or until cooked. Serve with fish or Asian greens.

104 Cal, 3.2 Carbs, Fat 7.9, protein 4.9g

The Best Sweet Potato Fries Recipe

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Crispy Baked Sweet Potato Fries

  • Best Sweet Potato chip recipe

    Baked Crispy Sweet Potatoes Fries

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.

 START TODAY

Join my Zoom  Class Pilates, Band or Yogalates.

Monday at 8am Band Strength 

Tuesday at 9.30am Yogalates

Thursday and Saturday at 9.30am  Pilates 

Join the Pilates and Yogalates Classes $10 per Family per session.
Join My Live Pilates and Yogalates Classes $10 per Family

Download my cookbook

Vegetarian 2 spice Mushroom Spring Roll Recipe

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Mushroom and Carrot Spring Roll Recipe

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

VIDEO RECIPE.

https://www.youtube.com/watch?v=S_lkT5yZUz0&t=60s

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.

Join me and my clients for Semi Dry July – Post ISO Detox!

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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.
  • Try 2 new recipes per week from my Cookbook.
  • Get a money glass.
  • Ask your mates to come onboard.
  • Start a good book or gardening ( herb garden)
Low Carb meal.
Semi Dry July
Pages: 1 2

Easy Wholesome Minestrone Soup and Spiced Carrot and Chickpea Patties

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 Ingredients 

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 

 

Download my E COOK BOOK and Fitness Workout.

 

12 Week Vita Challenge

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Kayla lost 20 kgs in 12 weeks!

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

  1. Cut Back on Bread. …
  2. Stop Drinking Fruit Juice.
  3. Choose Low-Carb Snacks.
  4. Eat Eggs or Other Low-Carb Breakfast Foods.
  5. Use These Sweeteners Instead of Sugar.
  6. Ask for Veggies Instead of Potatoes or Bread at Restaurants.

 

Download the workout program that helped Kayla!

Well done Kayla!

Download load my online practical weight loss program!

Three Tips Kayla followed to help achieve results:

  1. 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.
  2. Cut Carbs and Sugars! Enjoy recipes from Rocco’s cookbook.
  3. 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

5 x 10 Minute Home Fitness Program

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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 a week.

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

  1. 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.
  2. When you lower yourself, go as straight down as possible rather than moving forward.
  3. 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

  1.   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.  
  2.     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!

Swap rice to cauliflower rice.

Swap pasta to low-carb slender slim pasta or zucchini noodles.

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Top 3 tip for weight-loss . Swap trick Zucchini Spaghetti is an excellent pasta substitute and it’s delicious! Swap Made from grain, spaghetti is energy-dense, with more than 200 calories. It is a good source of complex carbohydrates, with more than 40 grams of carbs in one serving Zucchini noodles (also known as “zoodles“) are the perfect gluten-free, zucchini pasta. Today, I’m showing you how to make zucchini noodles using a spiralizer, julienne peeler and mandoline. I’ve also got several tips on how to cook zucchini noodles perfectly (so they’re not soggy) and I’m sharing my favorite “go to” zucchini noodle recipes. EASY GARLIC sauce Italian PARMESAN ZUCCHINI NOODLES (ZOODLES) * 1 tbsp olive oil * 2 garlic cloves, minced * 2 medium zucchini * 6 chopped cherry tomatoes * 2 tbsp parmesan, grated * salt and pepper, to taste * Slice the ends off the zucchini and place it on your spiralizer. Turn the spiralizer and create zucchini noodles. * Heat the oil in a large pan on medium heat. Add the garlic, tomatoes and sauté for 30 seconds. * Add the zucchini noodles and toss them for one minute, just to warm through, then turn off the heat. * Sprinkle on the grated parmesan along with salt, chilli and pepper, give them another toss in the pan, then serve them up .

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Swap alcohol to Kombucha during the week.

Swap your regular bread to low carb bread from Aldi.

low carb bread

For best results, incorporate these tips with my Pilates and Personal Trainer at Home workouts which you can download online. 

Click the link below for more info
https://vme.239.myftpupload.com/product/available-download-personal-trainer-home-bonus-pilates-workout/