The Best Sweet Potato Fries Recipe

Crispy Baked Sweet Potato Fries

Are 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 affect 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.

Join my Zoom  Class Pilates or Yogalates.

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

Hey Melbourne, We now have added a new Yogalates class.


Let’s talk about your inner wellness. Workplace wellbeing should probably be top of the pile not the bottom for your people right now. More into 

Pilates is for Life‘You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.’Pilates Heals‘Change happens through movement and movement heals.’Your Spine‘If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.’

Book now and secure your spot in my class. Click here

Yogalates Zoom Class

Body Benefits of Yogalates

Working with your own limits is at the heart of Yogalates, everyone has different strengths and needs and Yogalates can always be adapted to the individual.

Yogalates is superb for flexibility, muscle toning and endurance. We have complied a list of what we consider some of the top body benefits of Yogalates.

Increased flexibility

Yoga and Pilate exercises and poses can be as difficult or as easy as you choose them to be. Yoga carefully focus’s on all joints in your body, even the ones you aren’t used to using. The more you put into Yoga, the more you will get out of it, it can lead to improved joins and flexibility in the back.

Massaging your body on the inside out.

Click to Register a class today

Easy Spiced Carrot and Chickpea Patties.

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 


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 



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.


How To Wake Up HAPPY?

BEEP BEEP BEEEEEEEEPPPPP!!! *annoying alarm going off*
Is it morning already? Already you can feel the heaviness. You’ve been awake just seconds and you already want to get back to sleep.
Maybe just a few more minutes…
Then a few more. And a few more after that. Many people live like that everyday.

When you feel good in the morning, you will start the day on a positive note. But there are days when my body isn’t quite ready to wake up . And if I want to meditate in the morning, and my body’s not awake, my practice won’t be as invigorating as it could be—Which is why I start every morning with mindful movement. It will increase your energy and make you feel good inside and out.

Stretch your body right after you wake up

Stretching not only helps your body feel better by getting rid of the fatigue you experience, but it also calms the mind. Stretching helps release mental tension, enhances your mood and relieves the morning blues.

Check out my calming beach stretch routine that you can download today.

You don’t have complete the entire routine. Even if you aim for 10 to 15 minutes each morning, I believe the wellness benefits of my exercises will be great! Start today!

Start your day by doing something that makes you feel good

St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

3 Healthy Weight Loss Tips That Actually Works!

Online Weight loss program -Kayla lost 19 kgs in 12 weeks.

Check the following tips that worked for my clients and myself this year.

Tip 1. Morning tummy cleanse routine: Celery juice!. Drink first thing in the morning… wait 15 minutes then eat your breakfast. Stop drinking flat whites and, lattes. Instead try black coffee or a mini latte.

I prepare my celery juice on Sunday evening for the working 5 day week. I have the weekend off from Celery juice. It’s all about the balance. Some weeks I have a break from Celery juice I don’t get sick of the routine and taste. 🙂

Celery juice is a great internal cleanser and detoxifier for your body. Highly alkalizing and hydrating, many nutrients in freshly juiced celery are particularly cleansing for your kidneys.

Raw celery juice is as essential ingredient are even recommended for treating kidney stones. They can also be a powerful diuretic for removing excess water weight from your body and flushing out toxins more effectively.

More tips ….

  • Avoid processed grains (bread, bagels, sandwiches and the like)
  • Avoid liquid calories: sodas, diet drinks etc. Drink green tea, water and plain black coffee instead
  • Forget about Fat-free, Zero-Calorie and ‘Franken-food’ products – in some cases these are even worse than the processed sugar filled products: disrupting hormones, bloating you up etc.
  • Skip on ketchup, salad dressing, sauces etc – all refined sugar and ‘syrup’ based products. Even if it says sugar free – it is filled with sugar alcohols (see previous point)

Tip 2. Swap White Rice, Bread and Pasta. Swapping means feel like your not missing out on the good things in life!

low carb pasta,6

Rice – cauliflower rice – Coles have a pre made cauliflower rice and foten of sale for only $1.50 – so I just purchase 5 packs and freeze them.

Rice and zucchini,6 pasta

Pasta- Low carb pasta or zucchini pasta.


Tip 3

This Aldi Low Carb Bread, which is 85% Lower Carb, Higher Protein, and Low GI compared to “Bakers Life Soy and Linseed Bread”

Good luck! Hope any of this helps!

Low carb bread from Aldi super market.
St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

Step into Fitness in the workplace! Melbourne, Adelaide, Canberra Brisbane and Sydney.

Step into Fitness at work!

Encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed.
We travel to your workplace to run yoga, , meditation and fitness classes as well as provide exercise physiology services. Sessions are scheduled at a time that suits your workplace. Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility and both have a core connection and a mind / body element.
Enquire with your HR manager now to start investing in a wellbeing program this year.

No budget for a wellbeing program?

No problem; most of our corporate clients are in the same boat regarding well being budgets. That is why we offer competitive and affordable classes from only $10 per class partly or fully paid for by the employee. All we need is a room and we look after the rest. My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute. Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Call us on 0412 519 485 Email www.vitahealthandfitness. www.vitahealthandfitness. # #meditation #itmanagement #yoga #resistance #diabetes #corporations #wellbeing #relaxing #fitness #workplacefitness #wellbeingprograms

Workplace Pilates and Yoga. We come to your workplace!

Spring into action with my online program!

“So seeing as we’re already in August, I would say you’d want to start now if you want to get in shape for spring!

From the top selling fitness DVD range

Ultimate 4 in 1 Toning Workout

Cardio Fat Burner

Resistance Band Workout

Fitness Pilates


Lose weight and tone your body fast

kout that gives you results fast.


It’s easy, simple and it works.

Rocco will guide and motivate you on your health journey so you can achieve results. He understands we are all time poor but we all need to take time to invest in our health.

The Body Transformation Program has four unique workout components. Starting with a warm up, The program guides you through a 10 min Cardio Fat Burner interval training session to help spike your metabolism to burn calories and kick-start the hormones that make us feel fantastic. Followed by a Resistance Band Workout which includes:

10 minutes of Upper body – focusing on arms and back to increase muscle condition and metabolism.

10 minutes of Lower Body – focusing on Gluteus and Thighs to tone and improve strength.

The Body Transformation program also includes a 30 minutes beach fitness Pilates. This will increase abdominal and back strength, as well as maintain postural alignment. Ending with some important Stretches and Relaxation, for that total bliss and good feeling.

The DVD includes a free e cookbook and cooking class.

“Melbourne based Personal and lifestyleTrainer, Rocco Sorace has 10 years experience working in the fitness industry throughout Norway, Greece and Australia.  He has guided and trained many clients to transform their bodies

Why drink Celery Juice in morning?

Mobile Personal Training Offer! 2 for 1 deal.

Call Rocco 0412 519 485

Flatten your Tummy Fast with Morning Celery juice.

Recommended drinking 400ml of celery juice on an empty stomach, ideally, first thing in the morning and 15 minutes before you eat any food for 7 days. After the 7 days you may want to reduce drinking the juice twice a week. Remember! It’s all about the balance and everything in moderation when its come to healthy living!
Tip! If using a blender or bullet, you should add a little bit of water to help the blades spin.

The health benefits of celery juice are many and are often mistakenly glossed over when it comes to considering healthy vegetables and fruits. I always get a kick out of it when I hear someone say that celery is nothing but a bunch of water.

The amazing health benefits of celery juice extend into many areas of nutrition and make this vegetable an extremely important part of a healthy diet!

Drink cerley juice helps Reduce Inflammation in Your Body. Inflammatory diseases like arthritis, osteoporosis and Lower Blood Pressure and Improved Cardiovascular Health. 

Easy Low Carb/Keto Bread recipe

Low carb /Keto buns

So so good..
The best low carb bread you will ever eat! Just like the real thing, but without all the carbs. Just like the real thing, but without all the carbs. I’m not saying cut out all carbs. My Italian background will make it impossible to fully cut out Italian home made pasta, bread and pizza and to be honest to don’t want too. Like I advise to all my clients.. it’s all about the balance.

The best low carb bread you will ever eat! Just like the real thing, but without all the carbs. Just like the real thing, but without all the carbs. I’m saying cut out all carbs. My Italian background will make it impossible to fully cut out Italian home made pasta, bread and pizza and to be honest to don’t want too. Like I say to all my clients.. it’s all about the balance.


* 1 1/2 cup almond meal 

* 5 tbsp ground psyllium husk powder

* 2 tsp baking powder

* 1 tsp sea salt

* 2 tsp cider vinegar

* 1 cup boiling water

* 3 egg whites

* 2 tbsp sesame or poppy seeds (and Italian herbs optional)

chopped olives, chopped red onion and Parmesan cheese


1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a large bowl.

2. Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.

3. Moisten hands and make 6 pieces of the dough. Place on a greased baking sheet.

4. Bake on lower rack in the oven for 40 – 60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.

5. Serve with butter and toppings of your choice.