healthy recipes

My healthy recipes are also simple, delicious, and easy. Enjoy these as you do my fitness programs to help you achieve fantastic results.

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 

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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.

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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.

 

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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.

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 

 

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Rocco’s Meatless Monday Recipes

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Zucchini Thai Low carb patties

Growing up in Australia with Italian parents from the region of Calabria in southern Italy, Rocco experienced how important the good fresh veggies from the family veggie garden are. And more importantly how good food is the centre that brings family and friends together.

Watch Roccos Meatless Monday Recipes videos!

Easy Vegan Stuffed Peppers!

Ingredients

  • 2 large red peppers
  • 2 tablespoon of vegan red pesto
  • basil
  • 1 can black beans
  • 1 cup quinoa, cooked
  • 1 tsp. dried chilli
  • 1 teaspoon of oregano
  • ¼ tsp. ground black pepper
  • 2 Tbsp. fresh basil, finely chopped
  • fresh basil for garnish
  • balsamic vinegar

Directions

  1. Preheat the oven to 180°C (350°F).
  2. Remove the pulp and seeds from the inside.
  3. Mix all ingredients in a bowl.
  4. Stuff peppers. Place peppers on a baking tray and spray olive oil on top.
  5. Set the oven to 180 degrees. Bake for 20 minutes, until lightly browned.

Serve with steamed veggies or salad.

Enjoy 🙂

Easy Low Sugar Zucchini and Walnut Muffins

Ingredients

  • 2 cup all-purpose flour or quinoa flour
  • 2 tablespoons of stevia
  • 1/2 unsweetened coconut milk
  • 2 teaspoons baking powder
  • 3/4 teaspoon ground cinnamon and nutmeg
  • 1 teaspoon bi carb soda
  • 1 tablespoon of apple cider vinegar
  • 1/2 teaspoon salt
  • 2 tablespoon vegan choc protein powder
  • 1 large egg substitute
  • 1 cup of crushed walnuts
  • 1 cup shredded zucchini
  • 1/4 cup raisins optional
  • 1 tablespoon of honey or rice syrup

Directions

  • Preheat oven to 375°. In a large bowl, whisk the all ingredients.
  • Fill 12 greased muffin cups three-fourths full. Bake 18-20 minutes or until a toothpick inserted in centre comes out clean. Cool for 5 minutes before removing from pan to a wire rack.
  • Serve cool.

Freeze option: Freeze cooled muffins in freezer containers. To use, thaw at room temperature or, if desired, microwave each muffin on high until heated through, 20-30 seconds.

Easy Meatless Monday recipes

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The concept of Meatless Monday comes from an international campaign that was founded in 2003. The goal is to improve the health of people and the planet by omitting meat from your diet one day a week. It is an easy way to do your part to help the planet. I’ve decided to create a YouTube Channel Called Roccos Meatless Monday.

Meatless Monday Yourself!

Meatless Monday can improve our health. Meatless Monday can reduce your carbon footprint. Furthermore, Meatless Monday can help the world in the race to reduce climate change. Try it!

Have you decided to try Meatless Mondays yet? Challenge yourself to try it for a month. I bet you will love it and keep doing it!  What are some of your favorite Meatless dinner ideas?

Checkout my first amazing Italian Vegan Meatloaf recipe.

Easy Low Carb/Keto Bread Recipe

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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. 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, I don’t want to.

Like I advise to all my clients… it’s all about the balance.

Ingredients

* 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

Instructions

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.

Zucchini & Sweet Potato Slice

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Easy Healthy Zucchini & Sweet Potato Slice

Meal prepping is a must if you go to work, school or like to have healthy meals on hand at all times. Having healthy meals on hand will make your day and week run a lot smoother. This means you wont end up needing to purchase last-minute unhealthy fast food.

 

My slice works well either served hot or cold and makes the perfect work lunch. It would also work well with a salad on the side

Check out the Health Benefit.

The Health benefits of sweet potatoes including a protective role against prostate cancer, boosting immunity, and supporting vision.

 

9 Zucchini Nutrition Benefits

  • High Source of Antioxidants and Vitamin C.
  • Has Anti-Inflammatory Properties that Can Improve Heart Health.
  • High Source of Potassium.
  • Help Improve Digestion.
  • Low in Calories and Carbs.
  • Helps Maintain Eye Health. .
  • Good Source of Energizing B Vitamins.
  • Can Help Control Diabetes.

RECIPE

  • 3-4 cups (600g) grated zucchini (about 3 medium).
  • 1 cup of sweet grated  potato.
  • 1/2 cup sliced mushrooms.
  • 1  Red Onion Sliced.
  • 1 tablespoon of olive oil
  • Mixed Italian herbs
  • Salt and pepper
  • 5 eggs.
  • 1 1/4 cup (140g) almond meal
  • 1 small red chilli, finely diced
  • 1 teaspoon of baking powder
  • 1/2 cup of almond flour or gluten free flour
  • Option. poppy seeds

Directions

 Preheat the oven to 175C/350F and line a 15 x 30 cm (6 x 12 inches) dish with baking paper.

Meanwhile, wash and grate the zucchini and sweet potato.

In a large mixing bowl, whisk the eggs and then stir through the almond meal, herbs, salt, pepper, oil and flour

Add the zucchini, potato, mushrooms, chilli and and mix well. The mixture should be just pourable.

Optional. Add Poppy seeds on top of mixture.

Pour into the lined baking dish and bake for 40 minutes or until cooked through. Leave to cool before slicing into small squares. The slice should last in the refrigerator for 3-4 days and will also freeze well.

ENJOY 🙂

 

 

Healthy Breakfast ideas to start the new year right!

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Healthy Smoothie

Make the first meal of 2018 a healthy and delicious one.

Starting the day with a healthy breakfast has its benefits.

Many number studies suggest that people who eat breakfast are less likely to be overweight or obese than those who skip it. Eating breakfast can also help children stay focus at school.

I have worked in the fitness industry for over fithteen years, watching people’s behavior when it comes to food and exercising.

You should be able to rely on a breakfast cereal to deliver a decent whack of your daily fiber needs, so we believe fiber content should be one of the top priorities when you’re strolling down the cereal aisle. What you don’t want in a breakfast cereal is lots of  salt, added sugar and saturated fat!

How healthy is your cereal?

A good rule of thumb is to look for less than 15g sugar per 100g, allowing a little leeway if the cereal contains dried fruits.

High sugar. Kids’ cereals in particular are major offenders. In some instances, dried fruit – which can provide fibre, vitamins and minerals – contributes to the total sugars.

What to avoid in breakfast cereal

High sodium (salt). Sodium is linked to high blood pressure and an increased risk of heart disease. Australians consume 2150mg of sodium a day, on average, but the recommended upper level of intake for adults is 2300mg/day (1400mg/day for 4–8-year-olds) and adults only need 460–920mg (children, even less) to meet our body’s requirements. Ideally the product you choose should have 400mg sodium per 100g or less. But if salt is of particular concern to you, look for products containing 120mg of sodium per 100g or less, which standards define as ‘low sodium

 

When is comes to choosing my breakfast… I mix it up and its all about the balance.

 

Monday: Green and blueberry smoothie

Tuesday: Poached egg with spinach and quinoa

Wednesday: Oats and low sugar Greek yogurt  with fresh strawberry

Thursday: Freedom Foods Active Balance Buckwheat & Quinoa with Coconut milk

Friday: Berry Smoothie

Saturday: Cafe Breaky. Enjoy

Sunday: Homemade omelette

Check my recipe Cookbook

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