DOLCE LIFESTYLE: Recipes in 8 Ingredients or Less

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DOLCE LIFESTYLE:

Recipes in 8 Ingredients or Less

by Samantha Coogan, MS, RDN, LD

Creamy (Greek Yogurt) Mac & Cheese
Serves 4-6
Ingredients
• 8 oz. (about 2 cups) whole wheat or brown rice elbow pasta
• 8 oz. (about 2 cups) shredded cheese
• 1/2 cup plain Greek yogurt
• 2 cups fresh spinach
• salt & pepper, to taste
• 1/4 tsp. onion powder
• 1/4 tsp. garlic powder
Directions
1. Cook pasta per package instructions.
2. Place spinach leaves in bottom of strainer, and pour pasta over top to drain and wilt the spinach.
3. Save about ½ cup of pasta water and return cooked pasta and wilted spinach to pot.
4. Add about ¼ cup reserved pasta water to pot, and stir in cheese until melted.
5. Stir in Greek yogurt, onion powder, garlic powder, salt and pepper until smooth and creamy.
6. Stir in remaining pasta water to thin, if necessary.


Sweet Potato Steak Hash
Serves 6-8
Ingredients
• 2 whole sweet potatoes, cubed
• 3 tsp. grapeseed oil, divided
• 3 bell peppers, sliced, seeds and top removed
• 1 small onion, sliced
• 4 tsp. paprika
• 2 tsp. garlic salt
• cilantro * optional for garnish
• 1 grass-fed flank steak
• 2 tsp. sea salt
Directions
1. Heat grill pan over high heat and sprinkle each side of the steak with the sea salt.
2. Place the steak in the pan and turn down to medium heat.
3. Cook for 6 to 8 minutes and turn over, allowing it to finish cooking on the other side.
4. Remove from pan and tent with foil on a plate for 10 minutes.
5. In a large sauté pan over medium heat, add the first teaspoon of grapeseed oil and add the peppers and onion.
6. Cook until tender about 3 minutes. Add the potatoes and remaining grapeseed oil and cook until hot all the way through and golden on the outside.
7. Meanwhile, chop the steak, and once the potatoes are cooked, add the steak. Toss and allow to cook an additional 2 minutes. Serve with fresh cilantro for a little freshness.


Black Bean Soup
Serves 2-4
Ingredients
• 3 (15 oz) cans organic black beans, with liquid
• 1 lb. (about 2.5 cups) organic salsa
• ½ cup chopped fresh cilantro, loosely packed (plus extra for garnish)
• 2 tsp. ground cumin
• 1 clove garlic, minced
Directions
1. Stir all ingredients together in a medium saucepan.
2. Heat over medium-high heat until simmering.
3. Reduce heat to medium-low, cover and simmer for at least 10 minutes, stirring occasionally.
4. Serve soup warm topped with additional fresh cilantro as garnish.
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August 4, 2015

Cholesterol Fighting Foods

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Foods that Can Help Lower Your Cholesterol

by Samantha Coogan, MS, RDN, LD

According to the Center for Disease Control (CDC), 1 out of 3 Americans has high cholesterol. High cholesterol can be hereditary, but it can also be largely caused by diet and lifestyle choices, such as smoking. Here are some foods that can potentially help lower cholesterol levels, which is beneficial whether you’ve been diagnosed with high cholesterol or not, as it will also reduce the amount of plaque buildup in the arteries.
Beans – great source of soluble fiber, which binds with cholesterol to pull it out of the blood
Unsaturated fats (olive oil and flaxseed oil) – the best type of fat to directly lower LDL (bad cholesterol) and boost HDL (good cholesterol), according to the American Heart Association
Oats – another great source of soluble fiber
Lemons, oranges and apples – high levels of pectin (a gummy, binding, hard-to-digest carbohydrate found in the cell walls and skin of these fruits) may actually help lower cholesterol by 7-10%
Nuts – great source of omega-3 fatty acids and proven beneficial for heart health
Sterols and stanols (plant-based compounds that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds.) – block the body’s ability to absorb cholesterol


3w2s-dolce-diet-weight-cut

December 3, 2014

MIKE DOLCE: The Top 10 Items in My Kitchen

The Top 10 Items In My Kitchen

by Mike Dolce

BerkeyHomeClick above for more information on the sizes and benefits of the Berkey Water Filter.

1) Water. We use a water purifying system made by Berkey, which sits on on our counter top and can be filled directly from our tap. What I like about the Berkey system is how convenient and affordable it is. At less than 6 cents per gallon, we reduce 99.99 percent of all viruses, bacteria, chemicals, metals and more. It’s much less expensive than a complete home filter and more effective than one of those Pur® filters that hangs off your faucet.

chia-seeds

2) Chia. Also known as a Warrior Food, chia seeds have been used for centuries by native tribes venturing out on hunting parties or in the midst of waging war. Why chia? Because this seed is power packed with essential fats, proteins, carbohydrates and fiber. It is very easy to store -natives carried it in satchels at the hip – and it mixes well with water as a beverage, or turns into a pudding.
 

coconut-oil-onnit-the-dolce-dietSave 10% off your order at Onnit.com with promo code DOLCE

3) Coconut Oil. This oil is a mainstay for me. We can talk about the amazing benefit of medium chain triglycerides that it contains or the delicious creamy flavor it possesses. I have 1 tsp. of coconut oil in my black coffee to take the place of a sweetener and creamer. I also use it to make my famous Tropical Fried Chicken. We use this essential oil every day.

 blendtec

SALE: Save over 10% on a Blendtec blender right now at Onnit.com 

4) Blendtec. This high-powered blender has completely changed my life. We make our own almond butter for heavens sake! Ice cream, soups, hummus, and of course smoothies. It’s paid itself off just in the amount of produce we’ve been able to use (a juicer just juices, but in a Blendtec we’re able to juice down the pulp and all!) and it’s expanded our ability to create recipes most traditional kitchens just aren’t equipped for.

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5) Stainless steel cookware. This does include a good sharp knife! Our cookware is much like our mattresses, we should not go cheap or surely we will be disappointed with our purchase. I always make sure to stay away from any painted or coated surfaces. The last thing I want is chemicals leeching into my food at high temperatures when I’m trying to prepare a healthy meal for my family. Next, we need durability and craftsmanship that most quality stainless steel products will offer so the pans heat evenly, allowing you to fully utilize your entire cooking surface. Longevity. It is steel after all and it may be around long after you are!

glass-containers-dolce-diet6) Glass containers. This will allow us to store our food and juices in a non-porous, chemical free container allowing our nutrients to stay fresher with less chance of contamination as may happen with traditional plastic products. Glass is also much more durable if handled properly and should last through many decades of normal use.
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7) Vegetables. I always make sure we have an abundance of fresh veggies on hand. I don’t get too crazy about exact types and always look for what is fresh, local, in season, 100 percent organic and non-GMO. With these criteria, I may have spinach, kale, chard, Brussels sprouts, asparagus and broccoli rotating through my menu with great frequency, as opposed to simply eating broccoli and spinach every day. We like to diversify our veggies.
fruit
8) Fruit. Very similar to veggies, we also like to rotate our fruit sources but we are a bit more selective as fruits can have a high sugar content and are only eaten at certain times in controlled amounts. Bananas and dates are very high in sugar and should be eaten after training. Grapes and apples are a bit milder and make great snacks. Berries and melons are easy to digest and perfect early in the day or as a dessert.

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9) Eggs. I consider eggs to be a wonder food. They are delicious, highly nutritious and carry a ton of nutrition for such a small size. Eggs, when cutting weight, can be a lifeline to a normal life. I like to make eggs all sorts of ways when cutting weight. Omelets, scrambled, deviled, poached, fried, and quiche are just a few of my recipes. Mix up some peppers, onions, tomatoes, spinach and we have a party!

bobs-red-mill-organic-oat-bran-dolce-diet10) Oats & Oat Bran. These are a staple for me. The power of oats simply cannot be denied, and the ease of preparation, availability, cost effectiveness and nutrient per gram is stellar. Oats are my favorite way to start the day and mix so well with many vital nutrients.
 


3w2s-dolce-diet-weight-cut

October 1, 2014

4 Healthy & Guilt-Free Late-Night Snacks

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4 Healthy & Guilt-Free Late-Night Snacks

by Samantha Wilkinson, MS, RDN, LD

Late-night snacks don’t have to be synonymous with guilt! Try out these delicious treats when you get those evening cravings!

Apple Slices with Almond Butter & Raisins

Put a little spin on this classical snack by slicing the apples across like little doughnuts instead of traditional slices. Spread a small dollop of almond butter (just enough to cover the top of the slice, and sprinkle with a few raisins. It’s like a healthy cookie with the same crunch and sweetness!!

Frozen Fruit

Freeze your favorite fruits, such as, raspberries, sliced strawberries, cherries, grapes, banana slices or blueberries, for a quick, cool treat. Easy to make, easy to eat and less mess than ice cream or a popsicle.

Greek Yogurt-Filled Strawberries with Honey Drizzle

Take a whole strawberry and cut the stem off. Now core out the center of the strawberry. You can achieve this with a paring knife or a melonballer if you have one. Now fill the hole with some plain, non-fat Greek yogurt. Lightly drizzle with honey or agave syrup and enjoy!

Cookie Dough Greek Yogurt

I’ve saved the best for last! Who doesn’t love eating raw cookie dough? Since we were kids we’ve loved to go against Mom’s rule and dig our finger, or spoon, into the uncooked madness. However, here is a much healthier spin on our favorite guilty pleasure.
What You’ll Need:
•1 small container (6 oz, or 170g) of plain Greek yogurt
•1 tablespoon almond butter
•1 tablespoon honey or agave syrup
•¼ teaspoon pure vanilla extract
•pinch of sea salt (optional)
•1 tablespoon mini chocolate nibs
Simply combine all ingredients until smooth and indulge! The thickness of the honey combined with the thicker texture of the Greek yogurt will blend to make a more solid texture, closer to traditional cookie dough consistency.


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September 3, 2014

Dolce Diet Father's Day Menu

Father’s Day “Manly” Menu

Father’s Day is almost here. Sure you got Dad gifts, but what’s on the menu for the big day? Our hearty & healthy Dolce Diet Father’s Day menu’s got you covered!


Appetizer

pepper-bites

Red and Green Bell Pepper Bites
Low-fat and low-sodium!

Serves 2-4
Ingredients:
1 medium green bell pepper
1 medium red bell pepper
1/4 cup sliced almonds
4 ounces non-fat, plain Greek yogurt
1 teaspoon no-salt lemon pepper seasoning blend
1 teaspoon fresh lemon juice
Directions:
1. Cut each bell pepper in half lengthwise; discard the stems, ribs and seeds.
2. Cut each half into six pieces. Arrange the pieces with the skin side down on a decorative serving platter. Set aside.
3. In a medium skillet, dry-roast the almonds over medium heat for 3 to 4 minutes, or until golden brown, stirring occasionally.
4. Transfer 1 tablespoon of the almonds to a small plate and reserve for garnishing.
5. Process the remaining almonds in a food processor or blender for 15 to 20 seconds, or until finely ground.
6. In a medium mixing bowl, mix the Greek yogurt, lemon pepper seasoning blend, and lemon juice with spoon until creamy. Add the ground almonds until combined.
7. Spoon the mixture into a piping bag fitted with a wide star or round tip. Or snip the corner off a resealable plastic bag (a plastic freezer bag works well) and spoon in the mixture.
8. Pipe about 1 teaspoon of the mixture onto each bell pepper piece. Garnish with the sliced almonds.


seared-tuna

Manly Main Course

Seared Ahi Tuna Steaks (from Living Lean Cookbook)

Serves 2-4
FUN FACT:
(in a 4 oz serving of Ahi Tuna): 121 calories, 1.012 g total fat (350 mg Omega-3’s), 28 g protein

Omega-3’s are essential for heart health due to their anti-inflammatory properties. Add that with a nice serving of protein and Dad’s heart muscles are set!
Ingredients:
1 lb. sashimi grade yellow fin tuna, cut into serving portions
sea salt, to taste
black pepper, to taste
1/2 cup oat bran or buckwheat
1 tbsp. Italian seasoning
3 tbsp. grape seed oil
Directions:
1. Roll tuna in oat bran or buckwheat and then sprinkle with salt, pepper and Italian seasoning
2. Drizzle grapeseed oil in large pan and put on high heat
3. Place the tuna in the pan, searing it on all sides (about 30-40 seconds per side)
4. Remove from pan and plate
5. Pair with your favorite sides or put on top of leafy green salad and enjoy!


salad-fruit

Dad’s Dessert

Citrus and Kiwifruit Salad with Pomegranate Seeds and Pistachios

Serves 4
Ingredients:
3 kiwis, peeled and sliced (about 1 cup)
4 oranges, peeled and sliced (about 2 cups)
2 red grapefruit, peeled and sectioned (about 2 cups)
1/4 cup pomegranate seeds (about 1 pomegranate)
2 tbsp coarsely chopped pistachios
Directions:
1. Divide kiwifruit and oranges evenly among 6 serving bowls
2. Top evenly with grapefruit and pomegranate seeds
3. Sprinkle each serving with 1 tsp pistachios


blackberry-lemonade

Beverages

Blackberry Lemonade

Makes 7 6-oz servings
Ingredients:
2 cups fresh blackberries
1 cup fresh lemon juice
3 tbsp. agave syrup
4 cups cold water
Directions:
1. Combine blackberries, lemon juice and agave syrup in blender, process until smooth
2. Press mixture through sieve into a pitcher, discard solids
3. Stir in water and serve over ice
4. Optional: to create an adult beverage, add 1 oz of tequila OR white rum (Note: 1 oz of hard liquor = 100 calories)

June 11, 2014

THE MIKE DOLCE SHOW – Ep. 74 How to Get Big Calves & Your Questions Answered


Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


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January 25, 2014

THE MIKE DOLCE SHOW: Ep. 73 Wedding Weight Loss & Your Questions Answered


Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

January 20, 2014

THE MIKE DOLCE SHOW – Ep. 72 Be Your Own Leader & Your Questions Answered


Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

January 13, 2014

THE MIKE DOLCE SHOW: Ep. 71 The Protein Myth & Your Questions Answered


Mike Dolce answers your questions! Topics include hemp seed consumption in the military; water and the weight cut; post-workout meals, and more!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

January 11, 2014

THE MIKE DOLCE SHOW: Ep. 70 Don't Lick Toads & Your Questions Answered


Mike Dolce answers your questions! Topics include hemp seed consumption in the military; water and the weight cut; post-workout meals, and more!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

January 10, 2014