Tag: healthy recipes

Struggling with your fat loss journey? Don’t worry, you’re definitely not alone. 

In this blog post, we’re going to dig deep into the world of fat loss, debunk some common misconceptions, and give you a practical solution that can really make a difference.

Whether you’re on a mission to shed those extra pounds, tone up, or just live a healthy life, this blog post is here to guide you. 

I’ll help you understand your relationship with food and take that first step towards your fitness goals. And hey, by the end of this post, I’ve got a little bonus for you – a free resource! 

You’ll discover my top five favorite “can’t-believe-it’s-a-diet” fat loss dinners. Trust me, nobody will ever think you’re on a diet. 

Let’s get started!

The Mental Barriers in Your Fat Loss Journey 

In a world where misconceptions about food often hold us back, it’s time to change our mindset. 

You don’t have to give up enjoyable meals to achieve fat loss! Trust me, it’s possible to savor delicious dishes while shedding those extra pounds.

But before we dive into the secrets of these mouthwatering and nutritious meals, let’s address the mental barriers that might be holding you back. 

We’re constantly bombarded with misleading information from all directions – parents, teachers, friends, and even the media. 

It’s so easy to get caught up in the misconception that a healthy eating plan means giving up all the good stuff. Let’s bust that myth once and for all!

Here’s the truth: your relationship with food can actually be the key to unlocking your fat loss potential. 

So, it’s high time we challenge those misconceptions together. I’m here every step of the way to guide you through it.

Now, you must be wondering how you can achieve fat loss while still enjoying your meals, right? 

Well, here’s the secret…

Embrace Food Freedom

One of the most common misconceptions is that following a strict diet means sacrificing the joy of eating.

Many believe that they need flexibility in their meal plan to enjoy what they want and still lose weight. But let me ask you this: how’s that working out for you?

Take a moment to reflect. Are you stuck in a cycle of eating the same meals day after day, with little variation? 

Let’s be real… Most of us have our go-to breakfasts, lunches, and dinners. 

Even when dining out, we often stick to the same restaurant and order the same dishes because it’s comfortable and predictable.

But what if I told you there’s a better way? 

Consistency in Meal Choices

Ever noticed how we often end up eating the same two or three meals all the time? 

It’s a common trend, and research confirms it. We find comfort in routine and familiarity with our food choices.

But guess what? What if I told you there’s a way to break free from this routine, enjoy a variety of delicious meals, and still achieve your fat loss goals? 

Exciting, right? Let’s explore this together!

At this point, you might be curious about the practical steps to implement these insights. 

I laid out everything you’ll need in the video below:

Watch the video now and take the next step towards success in your fitness journey.

Now back to the free resource I promised you earlier…

Free Resource: Your Key to Delicious Fat Loss Meals

I’ve compiled these top five meals for fat loss into a free resource for you. 

It’s time to expand your meal choices and enjoy your food while working towards your fitness goals. 

Download the resource below and get access to these delicious recipes that will not only help you shed those extra pounds but also fuel your body for a healthier you.

Before you go, remember this…

It’s not just about what you eat, but how you think about food. 

With the right mindset and practical guidance, you can achieve incredible results. 

Watch the video, download the free resource, and embark on a journey towards a healthier, more vibrant you. Your path to fat loss success starts today.

Here’s to your journey towards a fitter, healthier you!

As always, if you found this post helpful, share it with anyone you know would need it.

Enjoy,

Mike Dolce

Paprika Chicken, Asparagus, and Sun-Dried Tomato Stir-Fry

Serves 4
Ingredients
1/3 cups sun-dried tomatoes
2 Tbsp. avocado oil
1 lb. chicken thighs (boneless, skinless, sliced into thinner strips)
¼ tsp. sea salt
½ tsp. paprika
1 lb. asparagus (ends tripped, cut in half)
Instructions
1. Chop sun-dried tomatoes (drained of most oil) into smaller bites.
2. Heat half the amount of chopped sun-dried tomatoes and oil in a large skillet on medium heat. Add boneless, skinless chicken thighs, sliced into thinner strips. Cook oil and sun-dried tomatoes. While cooking, season thighs generously with salt (~1/4 tsp.), and sprinkle with paprika from all sides (~1/4 to ½ tsp. to taste). Chicken should be nicely colored but not too red. Cook chicken until completely cooked through. Remove chicken from the skillet, leaving the oil in the skillet.
3. Add asparagus to skillet with the remaining half of sun-dried tomatoes. If there is not enough oil in the skillet from the chicken, add 1 Tbsp. more of oil. Season asparagus generously with salt, and cook asparagus with sun-dried tomatoes in oil on medium heat for roughly 5 minutes. Remove from heat, cover the skillet with the lid, and let the asparagus continue cooking, off heat, until crispy.
4. Add chicken back to the skillet, reheat, and serve.

Chicken & Vegetable Medley

Serves 4
Ingredients
2 medium chicken breasts, cubed
1 red bell pepper, chopped
1 yellow bell pepper, chopped
½ sweet onion, chopped
1 zucchini, chopped
1 cup broccoli florets
1 plum tomato, chopped
2 Tbsp. avocado oil
½ tsp. sea salt
½ tsp. black pepper
1 tsp. Italian seasoning
¼ tsp. paprika
1 Tbsp. avocado oil
Instructions
1. In a large skillet, heat 1 Tbsp. avocado oil on medium heat. Add half sea salt, pepper, Italian seasoning and paprika and cook until chicken fully cooked through. Set chicken aside.
2. Add veggies to skillet as well as second half of seasonings and spices. Once tender, add chicken back to skillet, reheat and serve hot!

Shrimp Vegetable Stir-Fry

Serves 6
Ingredients
1 cup rice, dry
6 Tbsp. low-sodium soy sauce
6 Tbsp. water
¼ cup raw honey
2 Tbsp. cider vinegar
2 Tbsp. cornstarch
2 Tbsp. avocado oil
2 garlic cloves
2 cups broccoli florets
1 cup baby carrots
1 white onion, chopped
½ tsp. black pepper
1 cup sliced mushrooms
1 ½ lb. uncooked wild-caught shrimp, peeled & deveined
Instructions
1. Cook rice according to package directions and set aside.
2. In a small bowl, whisk the soy sauce, water, honey, cider vinegar, and cornstarch. Set sauce aside.
3. Add avocado oil to pan and heat on medium. Stir in garlic and cook for 10 seconds. Add the broccoli, carrots, onion, and black pepper; cook and stir until broccoli and carrots are tender, roughly 5 minutes. Stir in the mushrooms and cook for 2 minutes. Remove the vegetables from the skillet and set aside.
4. Pour sauce in heated pan and cook for 1 minute. Add the shrimp to the sauce and stir until the shrimp are bright pink on the outside and the meat is no longer transparent in the center. The sauce will also thicken; takes roughly 3 minutes. Stir the vegetables back into the pan and serve over cooked rice. Enjoy!

Orange Chicken w/ Quinoa and Broccoli

Serves 6
Orange Chicken Ingredients
2 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
Sea salt & pepper
2 Tbsp. extra virgin olive oil
Orange chicken sauce (see ingredients below)
Toppings: thinly-sliced green onions, toasted sesame seeds, orange zest
Orange Chicken Sauce Ingredients
3 cloves garlic, minced
½ cup freshly squeezed orange juice
½ cup raw honey
1/3 cup low-sodium soy sauce
¼ cup rice wine vinegar
3 Tbsp. cornstarch
½ tsp. ground ginger
½ tsp. white pepper
Zest of one orange
Pinch of crushed red pepper flakes
Quinoa Ingredients
1 cup dry quinoa
2 cups organic low-sodium chicken broth
Instructions
1. Cook quinoa according to package directions using chicken broth as liquid and set aside.
2. To make orange chicken sauce: whisk all ingredients together until combined. If you would like the sauce to be even sweeter, add an extra 2 to 4 tablespoons of honey.
3. Season chicken generously with salt and pepper.
4. Heat oil in a large sauté pan over medium-high heat. Add chicken and sauté for about 4 to 6 minutes, stirring occasionally, until the chicken is browned and nearly cooked through.
5. Pour in the orange chicken sauce, and stir to combine. Let the sauce come to a boil, then boil for an additional minute or two until thickened. Remove from heat and serve immediately over quinoa. Garnish with green onions, sesame seeds and additional orange zest.

Buffalo Chicken Bowls

Ingredients
• 2 cans black beans
• 3 avocados, diced
• A pint of cherry tomatoes, halved
• 6 chicken breasts
• 1 cup buffalo sauce
• 1 tbsp. garlic, minced
• 1 packet Greek yogurt dressing – dry seasoning
• 1 1/3 cups plain Greek yogurt
• 3 tbsp. almond milk
Directions
• Cook chicken, garlic and hot sauce to slow cooker and cook on LOW for 6 hours or on HIGH for 3 hours.
• When chicken is cooked through, shred it and set aside.
• In a separate small bowl mix together your Greek yogurt dressing, Greek yogurt and almond milk and stick it in the fridge.
• Drain and rinse black beans and add them to a bowl, then add tomatoes and avocado, topping with chicken, and topping off with Greek yogurt ranch mix.

Sweet-N-Spicy Chicken

Ingredients
• 2 lbs. chicken breasts
• 1/3 cup honey
• 1/3 cup coconut aminos
• 1 tbsp. chili garlic sauce
• ½ tsp. sea salt
• ½ tsp. black pepper
• 1 tbsp. sesame seeds, for garnish
Directions
• Place chicken into the bottom of crockpot.
• Mix remaining ingredients together in a bowl then pour over chicken.
• Cook on LOW for 4 hours.
• Remove chicken and pour sauce into a sauce pan.
• Simmer for 20 minutes, stirring occasionally, until the sauce has reduced to ¼ the amount.
• Pour sauce over chicken and sprinkle with sesame seeds.

Chicken Philly Cheese Steaks

Ingredients
• 2 lbs. boneless skinless chicken breasts
• 1 cup low-sodium chicken broth
• ¼ tsp. salt
• ¼ tsp. pepper
• ¼ tsp. garlic powder
• ¼ tsp. paprika
• 1 large (or 2 small) bell peppers, sliced
• 1 medium onion, sliced
• 2 cups sliced mushrooms
• salt and pepper to season the bell peppers, onions, and mushrooms
• Sprouted grain buns
• Swiss cheese
Directions
• Place the chicken breasts into a 4-quart or larger slow cooker, and pour over the chicken broth. Season the chicken with the salt, pepper, garlic powder, and paprika (DO NOT add veggies yet).
• Cover and cook on LOW for 6.5 hours.
• After the chicken has cooked, place the sliced vegetables on top of the cooked chicken.
• Cover and cook on HIGH for 1.5 hours more then shred chicken with 2 forks.
• Using tongs place the meat onto hoagies (tap as much liquid of the meat before placing on the bread), and top with cheese.
• If desired, place the sandwiches open-faced under the broiler in the oven to toast the buns and melt the cheese.

3 Simple Salad Dressing Recipes

By Mary Spiegelberg

Tired of the plain old “oil and vinegar” salad dressing? Have you every found it hard to find a store-bought salad dressing with fresh, preservative-free ingredients? Make your own! Try one of these 3 simple salad dressings below. When you do, tag us in your post by using #dolcediet, @thedolcediet or @dolcedietitian!

Modern Mediterranean

Enjoy this delicious dressing over a Greek salad with onions and olives!
Ingredients
½ cup feta cheese crumbles
1 Tbsp. parsley, chopped
1 tsp. dried oregano
1 plum tomato, diced
Instructions
• Mash feta cheese crumbles in a small bowl and whisk in chopped parsley, oregano and tomato.

Garlic Garden

This unique salad dressing is a wonderful addition to a chicken salad. It contains parsley, which is rich in vitamin K, C, folate and iron. There is a LOT of flavor in this one!
Ingredients
2 Tbsp. red onion, minced
½ garlic clove
2 Tbsp. fresh parsley
1 tsp. dried oregano
½ tsp. sea salt
2 Tbsp. red wine vinegar
½ cup extra virgin olive oil
Instructions
• Take minced red onion and place it in cold water for 15 minutes and then drain.
• Add garlic clove, parsley, oregano and sea salt to cutting board. Chop all your ingredients and mash them into a paste. Transfer to bowl.
• To finish, add olive oil, red wine vinegar, and onion and to bowl with garlic mixture and whisk.

Purely Nuts!

Drench my salad with a dressing high in omega 3’s and other vitamins and minerals? Yes, please! This Purely Nuts dressing recipe goes perfectly over a zesty apple spinach salad.
Ingredients
¾ cup extra virgin olive oil
3 Tbsp. toasted walnuts
3 Tbsp. lemon juice
1 cup freshly chopped basil
1 garlic clove
1 tsp. sea salt
Instructions
• Add ingredients to a blender, then serve.

Mary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!

8 Quinoa Recipes We Love

By Nicole Kiley, MSc, RD

As we recently discussed in our Superfood Smoothie blog, quinoa (pronounced KEEN-WAH) is a nutrition powerhouse! It contains all 9 essential amino acids and is rich in fiber, vitamins, minerals, and antioxidants. The part of quinoa we consume is a seed, so it is naturally gluten-free as well. Quinoa is wonderful to cook with, as it will take on the flavor of other foods, spices, and seasonings. This leaves lots of room for creativity! Here are 8 of our favorite quinoa recipes out of our Living Lean Cookbook.

Pineapple Chicken “Fried” Quinoa

Serves 3 to 4
Ingredients
1 cup uncooked quinoa
1 organic chicken breast, cut into bite-sized pieces – or use tofu, extra firm, cubed
1 cup crushed pineapple
2 eggs, beaten (optional)
3/4 cup mushrooms, chopped
3 Tbsp. low-sodium soy sauce
3 green onions, thinly sliced
1 cup carrots, diced
Directions
• Add 1 cup quinoa and 2 cups water to large saucepan. Bring to boil, reduce heat and cover for 15 minutes. Coat small pan with coconut oil and cook chicken.
• (Skip next two steps if making Vegan option).
• Coat another small pan with coconut oil and cook eggs without stirring. Once solid, put eggs on cutting surface and chop.
• Using egg pan, sauté mushrooms, green onions and carrots until tender. Stir in quinoa, pineapple and egg pieces.
• Add chicken to vegetable mixture.
• Add soy sauce and stir. Serve hot.

Cashew & Quinoa Berry Bowl

Serves 2 to 3
Ingredients
3/4 cup dry quinoa
1 pint organic strawberries, sliced
16 oz. fresh organic blueberries
1/2 cup cashews, chopped
Dressing
2 Tbsp. honey or agave
1 tsp. balsamic vinegar
1 Tbsp. fresh lime juice
dash of Pink Himalayan sea salt
Directions
• Cook quinoa according to package directions.
• Place fruit and cashews in a large bowl.
• Mix the dressing ingredients (honey, balsamic, lime juice, salt) in a small bowl.
• Add quinoa to fruit and mix in dressing. Divide amongst serving bowls and enjoy!

Greek Yogurt Quinoa Cup

Serves 8
Ingredients
1 cup quinoa, cooked according to package directions and cooled
1/4 cup orange blossom honey
1/4 tsp. Pink Himalayan sea salt
4 cups plain low-fat Greek yogurt
2 cups fresh berries of your choice
Directions
• Add honey and salt to cooked cold quinoa.
• Scoop 1/4 cup Greek yogurt each into a 8 tall glasses. Layer yogurt with 2 Tbsp. quinoa and 2 Tbsp. berries. Repeat layers until cup is full.

Pumpkin Spice Quinoa Bake

Serves 4
Ingredients
2/3 cup warm water
1 banana
2 Tbsp. organic pumpkin puree
1 Tbsp. maple syrup
1 tsp. coconut oil, melted
1/4 tsp. pure organic vanilla extract
1 tsp. pumpkin pie spice
1/4 cup raw quinoa
For The Topping
1/4 cup raisins
1/4 cup raw pecans, chopped
2 Tbsp. almond flour
2 Tbsp. maple syrup
1 Tbsp. coconut flour
1/2 tsp. cinnamon
1/2 tsp. nutmeg
sprinkle of sea salt
1 Tbsp. coconut oil
Directions
• Preheat oven to 350 degrees.
• Mash banana in bowl first.
• Add banana, water, pumpkin puree, maple syrup, coconut oil, vanilla and pumpkin pie spice to an 8” x 8” casserole dish or round cake pan. Stir to combine. Then add quinoa.
• Cover with glass lid or foil and bake for 45 minutes, or until most of the liquid is gone.
• While the casserole is cooking, let’s work on the topping.
• Add pecans, raisins, almond flour, maple syrup, coconut flour, cinnamon, nutmeg and salt to a small bowl. Mix well, then stir in coconut oil. Put the bowl in the freezer.

Cashew & Mint Quinoa

Serves 4 to 6
Ingredients
1 cup quinoa
1 cup cashews, crushed
2 Tbsp. extra virgin olive oil
1/2 cup black beans
1/2 cup chickpeas
1/2 cup scallions, chopped
1/4 cup mint, chopped
1 cup cauliflower, finely chopped
1/2 cup carrots, finely chopped
Directions
• Cook quinoa according to package directions and set aside. Sauté carrots and cauliflower until tender.
• Combine all ingredients in large bowl and serve.

Quinoa Southwest Salad

Serves 2 to 4
Ingredients
1 cup quinoa
1 can black beans (drained)
2 garlic cloves, minced
1/2 cup celery, chopped
1 carrot, diced
1 cup fresh green beans, chopped
1/2 cup red bell pepper, diced
1/2 cup green bell pepper, diced
1 medium vine-ripened tomato, sliced
1 cup cucumber, chopped
1/4 cup sliced olives
2 Tbsp. fresh basil, chopped
1/4 cup green onions, chopped
2 Tbsp. avocado oil
3 Tbsp. extra virgin olive oil (for dressing)
Directions
• Cook quinoa according to package directions and set aside.
• Together, sauté garlic, carrot, peppers, green beans and celery in 2 Tbsp. of avocado oil for about 5 minutes until soft.
• Transfer quinoa and veggies to large bowl and mix.
• Add in all additional ingredients and mix thoroughly.
• Dish into individual serving bowls and drizzle with extra virgin olive oil. Add sea salt and pepper to taste.

Warm Apple Quinoa

Serves 1 to 2
Ingredients
1/2 cup quinoa, cooked
1/4 cup unsweetened almond milk
1 apple, chopped
1/4 tsp. vanilla extract
Dash of Saigon cinnamon
Directions
• Mix ingredients in small pot and heat until warm. Serve and enjoy!

Zucchini, Black Bean & Quinoa Soup

Serves 4 to 6
Ingredients
6 cups low-sodium chicken broth
1 cup uncooked quinoa
1 large onion, sliced
1 1/2 cups black beans
2 large carrots, chopped
3 cloves garlic, minced
3 Tbsp. avocado oil
1 lb. zucchini, chopped
1 lb. kale leaves, chopped
dash of sea salt
dash of black pepper
Directions
• In a large pot bring chicken broth to a boil and add in quinoa. Lower to a simmer and cover. Cook for about 30-40 minutes or until quinoa is soft.
• Meanwhile, in large pan, sauté onions, carrots and garlic in avocado oil until tender.
• Add in zucchini and cook about 5 minutes.
• Mix in kale and cook until wilted, then set aside.
• When quinoa is soft, stir in black beans along with veggie mixture.
• Season with salt and pepper. The soup should be pretty thick. You can thin it out with additional broth if you’d like. Enjoy!

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

DOLCE DIET LIFESTYLE:
3 Easy, Slow Cooker Chicken Dinners

by Samantha Coogan, MS, RDN, LD

Chicken dishes can become boring and bland, but the Crockpot can turn traditional recipes into flavorful, tender dishes. Try out these slow cooker chicken dishes to change up your poultry game!

Balsamic Chicken

Ingredients
• 4 chicken breasts
• 1 tbsp. grapeseed oil
• Pinch of sea salt and black pepper
• 1 medium red onion, thinly sliced
• 6 tomatoes, diced
• 2 cloves of garlic, crushed
• 8 basil leaves, diced
• ¼ c. balsamic vinegar
Directions
1. Put the sliced onion at the bottom of the slow cooker and then put the chicken breasts on top and then add grapeseed oil and season with the salt and pepper.
2. Add tomatoes, garlic and basil and then pour balsamic vinegar on top.
3. Cook on LOW for 6 hours or HIGH for 3 hours.

Cashew Chicken

Ingredients
• 2 chicken breasts, cut into small pieces
• 1-2 cups frozen broccoli, chopped
• 1 cup carrots, sliced
• ½ cup cashews, chopped or whole
• 1 tbsp. grapeseed oil
• ½ cup low-sodium soy sauce
• 4 tbsp. rice wine vinegar
• 3 tbsp. organic ketchup
• 1 tbsp. coconut sugar
• 1 clove garlic, minced
• 1 tbsp. ginger paste
• ¼ tsp. red pepper flakes
• Salt and pepper to taste
• ½ cup water
Directions
1. Layer chicken, cashews and vegetables in crockpot.
2. Combine remaining ingredients except water and pour over chicken.
3. Add water if necessary so mixture is almost fully covered.
4. Cook on HIGH for 2-4 hours or on LOW for 4-8 hours.

Chicken Tacos Bowls

Ingredients
• 1½ lbs. chicken breasts
• 1 (16 oz.) jar organic salsa
• 1 (15 oz.) can black beans, drained
• 1 tbsp. chili powder
• ½ tbsp. cumin
• ½ tbsp. minced garlic
• ½ tsp. dried oregano
• ¼ tsp. cayenne pepper
• ¼ tsp. salt
• Cracked pepper to paste
• 2 cups dry rice
• 8 oz. shredded cheddar
• ½ bunch cilantro (optional)
Directions
1. Add everything except the rice, cheese, and cilantro to the slow cooker along with ¼ cup of water. Stir well and make sure the chicken is covered in the mixture.
2. Cover and cook on LOW for 8 hours.
3. Near the end of the cooking time, cook the two cups of rice according to the package directions.
4. After 8 hours of cooking, remove lid and shred the chicken with two forks.
5. Place mixture over rice. Sprinkle with a bit of cheddar and cilantro and serve.

DOLCE DIET LIFESTYLE:
Protein-Packed Vegan Recipes

by Samantha Coogan, MS, RDN, LD

If you happen to be vegan, sometimes it can be challenging to consume adequate amounts of protein within the day. But look no further for some high quality, protein-packed, vegan-friendly dishes. Here we’ve got you covered for breakfast, lunch/dinner and a snack.

Gluten Free Vegan Bars
14g protein per bar

Ingredients
Crust:
• 1½ c. oat flour
• 6 dried apricots
• ¼ c. cocoa powder
• ¼ c. organic maple syrup
Layer:
• 1 cup oat flour
• ½ cup oats
• ½ cup vegan chocolate protein powder
• ¼ tsp. sea salt
• 1½ tbsp. chia seeds
• 1½ tbsp. hulled hemp seeds
• ½ cup peanut butter or almond butter
• 1 flax egg [1 tbsp. ground flax + 3 tbsp. water, mixed together in a small bowl]
• ¼ cup honey
• ½ cup + 2 tbsp. coconut milk
Topping (optional):
• ⅓ cup vegan chocolate chips
Directions
1. Combine ingredients for crust in the food processor until crumbly, thick dough forms. Set aside.
2. In a large bowl, combine dry ingredients for the next layer, using a fork to mix well.
3. Combine flax and water in a small bowl, stir, and set aside for a few minutes until it starts to gel.
4. Add honey, peanut butter, coconut milk, and flax egg to the dry ingredients. Mix then add mixture to the food processor.
5. Blend until the mixture is smooth – adding more coconut milk if it is too dry.
6. Line an 8×8 baking pan with parchment paper. Spoon crust into the pan and press it out as evenly as possible. You can use a rolling pin or the back of a large spoon with a touch of coconut oil for lubrication to help with spreading.
7. Place the next layer on top of the smoothed crust and spread it out. May require your hands instead of utensils.
8. Place pan in the refrigerator for 1 hour.
9. If desired, melt ⅓ c. vegan chocolate chips in a double boiler.
10. Lightly drizzle the chocolate across the bars over the top.
11. Can be stored in the refrigerator for up to 2 weeks.

Tofu Scramble
Serves 2 – 21g protein per serving

Ingredients
• 1-14 oz. package firm tofu, drained and cut into ½ inch cubes
• ½ tsp. ground turmeric
• Sea salt and black pepper
• 1/8 tsp. ground cayenne pepper, optional
• 2 tbsp. grapeseed oil
• 2 scallions, thinly sliced
• 5 oz. fresh spinach, chopped
• 1-2 tsp. fresh lemon juice
• 1 cup grape tomatoes, halved
• ½ cup fresh basil, chopped
Directions
1. Combine tofu, turmeric, ½ tsp. black pepper, ¼ tsp. sea salt and cayenne in medium bowl. Toss well to combine and set aside.
2. Heat grapeseed oil in large skillet over medium-high heat. Add scallion whites and cook, stirring until soft, about 1 minute.
3. Add tofu mixture, stirring occasionally, until the tofu is lightly brown and looks like scrambled eggs, about 5 minutes.
4. Add spinach, lemon juice, and ½ tsp. sea salt and stir until spinach wilts, about 1 minute.
5. Add tomatoes and scallion greens and stir until tomatoes are heated through and start soften, about 1 minute.
6. Remove from heat, add basil and stir to combine. Season with salt and pepper.

Avocado & White Bean Salad
Serves 2 – 13g of protein per serving

Ingredients
• 1 can white beans
• 1 avocado, chopped
• 1 Roma tomato, chopped
• ¼ sweet onion, chopped
Vinaigrette:
• 1 ½ tbsp. olive oil
• ¼ cup lemon juice
• dried basil to taste

What did you think about this article?

Leave your comment below!

• garlic powder to taste
• salt & pepper to taste
• 1 tsp. mustard
Directions
1. Whisk vinaigrette ingredients together then pour over salad base and mix well.
2. Refrigerate for a few hours before serving.
3. Serve with 2 slices of whole grain bread (additional 4g protein per slice)

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE DIET LIFESTYLE:
Pack on That Muscle with Our Protein Recipes

by Samantha Coogan, MS, RDN, LD

Here are some easy recipes utilizing our very own The Dolce Whey Protein Isolate. Don’t stop just because the holidays are coming! You can easily incorporate these recipes into your holiday eating plans. Try them out at holiday gatherings. They’re great finger foods and/or desserts! Make those GAINZ!

Dolce Protein Pancakes
Makes about 5 medium-sized pancakes

Ingredients
• 3 scoops The Dolce Whey Protein Isolate
• 1 scoop oats (use same scoop from protein powder)
• ½ cup almond milk
• 1 egg
• 1 scoop organic dark cocoa powder (optional)
Directions
1. Mix all ingredients together and pour onto griddle (try using an old ketchup bottle to make more even pancakes with less mess)
2. Drizzle with The Dolce Diet Fresh Berry Syrup (Living Lean Cookbook)

Sweet Potato Protein Power Balls
Serves 4

Ingredients
• 1 large sweet potato, roasted
• 1 scoop The Dolce Whey Protein Isolate
• 2 Tbs. hemp hearts
• ¼ cup oats
• 2 tbs. peanut butter
• 1 tbs. chopped walnuts
• 1-2 tbsp. chopped raisins
• 1 tsp. cinnamon
Directions
1. Roast sweet potato at 400 F for about 30 minutes and peel skin.
2. Add flesh to a large bowl along with protein powder, hemp hearts and oats. Stir to combine.
3. Add peanut butter and cinnamon. Stir to combine.
4. Mix in walnuts and raisins and allow to sit in fridge 20 minutes or longer (do this while sweet potato is roasting).
5. Roll into 16 equally sized balls using slightly wet hands.
6. Be sure to store in an airtight container in the fridge. Lasts a few days.

Chocolate Protein Popcorn
Serves 4

Ingredients
• ¼ cup white organic popcorn kernels
• ½ tbs. coconut oil (for popping)
• 2 tbs. coconut oil (for sauce)
• 1 scoop The Dolce Whey Protein Isolate
• 1 – 2 tbs. all-natural peanut butter
• 1-2 squares organic dark chocolate
• ¼ cup peanuts (optional)
Directions
1. Preheat a large pot with lid over medium heat. After preheated, add coconut oil and allow it to melt, then add popcorn kernels, cover and shake to ensure all popcorn is covered with oil.
2. Let sit for 1-2 minutes, then shake and stay by the pan. You’ll need to keep shaking (another option is to use an air popper).
For the chocolate sauce:
3. In a bowl, melt the coconut oil and the peanut butter, over double boiler.
4. Add protein powder and stir to combine. Add chocolate square(s) and allow to melt into the chocolate sauce, stirring to incorporate.
5. Drizzle chocolate protein sauce over popcorn, and stir.
6. Add peanuts, if desired, and stir again.
7. Place in freezer for 10 minutes.

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE DIET LIFESTYLE:
Happy Holidays Side Dishes

by Samantha Coogan, MS, RDN, LD

These warm, super easy recipes are the perfect sides to go along with your favorite Dolce Diet dishes year-round, or save them for the holidays! They’re sure to be a hit!

Pumpkin Bean Dip

Ingredients
• 1 heaping cup organic canned pumpkin
• 1 cup black beans, rinsed
• 1/2 cup cannellini beans, rinsed
• 2 tbsp. extra virgin olive oil
• 2 cloves garlic
• juice from 2 lemons
• 1/2 tsp. cumin
• 1/4 tsp. salt
• 1/4 tsp. pepper
Directions
1. Blend all ingredients in food processor until smooth.

Sweet Potato with Blueberries

Ingredients
• 1 large sweet potato, cleaned
• ½ cup wild blueberries
• 1-2 tbsp. ricotta cheese
• 2 tbsp. roasted pecan pieces
• 1 tsp. organic real maple syrup
• ¼ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp allspice
• ¼ tsp vanilla extract
• Pinch of sea salt
Directions
1. Preheat oven to 375 degrees.
2. Poke holes in baked potato and wrap in aluminum foil. Bake 45-60 minutes, depending on the size of the potato.
3. Once cooled, carefully slice open top of potato and scoop out flesh into a small bowl.
4. Place potato shell onto small baking dish or cookie sheet.
5. To the potato flesh, add ricotta cheese, spices, maple syrup and mix until well combined. Taste and adjust spices as necessary.
6. Carefully spoon mixture back into potato shell and reheat in oven until warmed through, about 10 minutes.
7. While sweet potato is reheating, toast pecans in dry sauté pan. Set aside.
8. Heat blueberries in small sauce pan until warmed through.
9. Serve sweet potato topped with blueberries, sprinkle with pecans, and drizzle maple syrup, if desired.

Maple Brussels Sprouts

Ingredients
• 3 cups of Brussels sprouts
• 1 tbsp. organic of maple syrup
• 1 tbsp. of sesame seed oil
• 1 tbsp. of fresh ginger, finely chopped
Directions
1. In a small pot, cook ginger in oil for 2-3 minutes over medium flame.
2. Add maple syrup, mix in with ginger, and then add the Brussels sprouts.
3. Cook for 5-7 minutes on medium-high flame with the lid on, until the sprouts are a deep golden brown. Enjoy!

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE DIET LIFESTYLE:
3 Fun Fall Recipes

by Samantha Coogan, MS, RDN, LD

With the weather cooling down, it’s time to turn on that oven and cozy up to some warm, nutritious recipes. Here are just a few that we have up our sleeves!

Pumpkin Spice Breakfast Cookies
Makes 12 cookies

Ingredients
• ¼ cup coconut oil, melted
• ¼ cup honey
• 1 cup rolled oats
• 1 cup quick cooking oats
• ⅔ cup dried cranberries
• ⅔ cup pumpkin seeds
• ¼ cup ground flax
• 1 tsp. pumpkin pie spice
• ½ tsp. salt
• ½ cup pumpkin puree
• 2 eggs, beaten
Directions
1. Preheat oven to 325 F.
2. In a small bowl warm coconut oil and honey (either inside preheating oven or on the stove top).
3. In a large bowl combine both oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice and salt. Add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.
4. Drop about ¼ cup sized scoops of the mixture onto a cookie sheet and flatten with back of a greased spoon. Bake for about 15-20 minutes until edges are lightly browned.
5. Let cookies cool on baking sheet.

Pumpkin Bread

Ingredients
• 6 cups whole wheat flour
• 1 tablespoon baking soda
• 1 tablespoon baking powder
• 2 teaspoons salt
• 1 ½ tsp. cinnamon
• 1 tsp. nutmeg
• ½ tsp. ground ginger
• ½ tsp. ground cloves
• 5 eggs
• 2 cups sugar
• 1 ½ cups very ripe banana, mashed
• 1 tbsp. vanilla extract
• 2/3 cup coconut oil
• 1 1/3 cups unsweetened almond milk
• 2 cans pumpkin puree
Directions
1. Mix flour, baking soda, baking powder, salt, and spices in large bowl; set aside.
2. Beat eggs & sugar on low until mixed, then on high for 30 seconds.
3. Add banana, vanilla, coconut oil, and almond milk. Blend for 30-60 seconds.
4. Add 2 cans pumpkin puree; mix until blended.
5. With mixer on low, slowly add flour mixture to wet ingredients. Blend until mixed well, but be sure not to over mix.
6. Grease loaf pans with coconut oil or grass-fed butter. Divide the batter into the four pans. Tap each one gently on a dish towel on the counter to remove air bubbles.
7. Bake at 350 degrees for 45-50 minutes, until knife or skewer inserted in the middle of the loaf comes out clean. Let cool on wire rack for 10 minutes, then remove from pan and let cool completely. Makes 4 loaves.

Butternut Squash Quinoa with Cranberries & Walnuts
Serves 4

Keep this in mind as a Thanksgiving side dish
Ingredients
• 1 medium butternut squash, diced
• 1 large leaf of kale, stem removed
• ½ cup cranberries
• ¼ cup walnuts, toasted
• ¼ cup crumbled goat cheese or feta or blue cheese
• 1 cup quinoa
• 2 cup vegetable broth
• Grapeseed oil
• Salt and pepper
Directions
1. Cook quinoa according to package directions using vegetable broth instead of water to add flavor. Cool completely.
2. While quinoa is cooking, add a few drizzles of grapeseed oil to a sauté pan and place over medium heat.
3. Add diced butternut squash and sauté until tender, about 10-12 minutes. Remove from pan and let cool.
4. In the same sauté pan add a little more grapeseed oil and kale. Wilt slightly, 1-2 minutes. Remove from pan and roughly chop. Set aside to also cool.
5. In the same pan, add walnuts. Toast for a few minutes on low heat but do not burn. Remove from pan and let cool.
6. Add all of the cooled ingredients along with the cranberries, cheese, salt and pepper, and gently mix.

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!