Tag: the dolce diet

4 Homemade Smoothie Bowl Recipes

by Nicole Kiley, MSc, RD

I don’t know about ya’ll but I am SWEATING TO DEATH out here in Vegas! I’ve also been craving refreshing, sweet beverages and snacks more often than usual. While I love smoothies, there is something about not chewing my food that rubs me the wrong way. I thoroughly enjoy the process of eating. This leads me to today’s blog – smoothie bowls!
Smoothie bowls are an excellent means of consuming nutrient-rich foods while also satisfying your sweet tooth. Because smoothie bowls are comprised of fluids, fruits and veggies, they are also very hydrating. Here are a few recipes that I’ve found be both nutritious and delicious! Tag me in your #DolceEats @dolcedietitian!

Acai Smoothie Bowl

Serves 1
Ingredients
• 1 packet organic frozen acai (Sambazon or Acai Roots)
• ½ frozen banana
• 2 oz. coconut water
• ¾ scoop Dolce Whey protein (~20g)
Optional Toppings
• Organic granola
• Sliced banana
• Sliced strawberries
• Unsweetened coconut flakes
Directions
• Place ingredients in blender and blend until smooth. Transfer to a bowl using a spatula. Top with optional toppings.
{Note: We recommend using a powerful blender such as a Vitamix or Blendtec. Otherwise, you may want to blend coconut water and acai first, adding additional ingredients one at a time.}

Avocado & Kale Smoothie Bowl

Serves 1
Ingredients
• 1 cup kale leaves
• ½ cup almond milk
• ½ banana, sliced
• ½ avocado
• ½ cup ice
• 1 Tbsp. agave syrup
• ½ scoop Dolce Whey protein (~15g)
Optional Toppings
• ½ cup raspberries
• 1 kiwi, sliced
• 1 tsp. chia seeds
• ½ banana, sliced
• Drizzle of agave syrup.
• Sliced banana
• Sliced strawberries
• Unsweetened coconut flakes
Directions
• Blend kale, almond milk, 1.2 banana, avocado, ice, 1 Tbsp. agave and Dolce Whey until smooth. Transfer to a bowl using a spatula. Top with raspberries, kiwi, chia seeds, ½ sliced banana and drizzle of agave.

Peanut Butter Chocolate Smoothie Bowl

Serves 1
Ingredients
• ½ cup almond milk (adjust for desired consistency)
• ½ cup ice
• ½ banana
• 1 ½ Tbsp. peanut butter
• 1 Tbsp. cacao powder
• 2 tsp. maple syrup
• ¼ tsp. vanilla extract
• ¾ scoop Dolce Whey protein (~20g)
Optional Toppings
• ½ banana
• cacao nibs
• 1 tsp. maple syrup
Directions
• Blend almond milk, ½ banana, peanut butter, cacao powder, 2 tsp. maple syrup, vanilla extract and Dolce Whey until smooth. Transfer to a bowl using a spatula. Top with optional toppings!

Strawberry Mango Smoothie Bowl

Serves 1
Ingredients
• ¾ cup frozen mango
• ¼ cup frozen strawberries
• 2 oz. coconut water
• ¾ scoop Dolce Whey protein (~20g)
Optional Toppings
• Organic granola
• Sliced banana
• Sliced strawberries
• Unsweetened coconut flakes
Directions
• Place ingredients in blender and blend until smooth. Transfer to a bowl using a spatula.

4 Breakfast Recipes to Have For Dinner

by Nicole Kiley, MSc, RD

Am I the only one who craves breakfast for dinner from time to time? Did you know many breakfast foods can also serve as post-workout meals? Following a hard workout, your body is craving carbohydrate and protein. Depending on the intensity and duration of exercise, your body will need anywhere from a 2:1 to 4:1 ratio of carbohydrate to protein. Try these delicious Living Lean Cookbook breakfast recipes while still smashing your goals!

Peanut Butter & Jelly French Toast

Serves 2
Nutrition Per Serving: 25g PRO, 60g CARBS, 9g Fiber, 33g FAT
Ingredients
2 eggs
3 Tbsp. almond milk
4 slices toasted sprouted grain bread
1/2 cup finely chopped peanuts
1 Tbsp. grass-fed butter
2 Tbsp. Organic fruit spread or maple syrup
Directions
• Beat eggs and milk together. Dip 1 bread slice at a time in egg mixture, turning once; dip each slice into peanuts to coat both sides.
• Heat butter in pan over low-medium heat. Place as many bread slices as fits in pan and cook until brown on each side.
• Serve with organic fruit spread or warm maple syrup.

Parmesan Pepper Omelet

Serves 1
Nutrition Per Serving: 23g PRO, 38g CARBS, 8g Fiber, 28g FAT
Ingredients
1/2 chopped green or red bell pepper
dash of Pink Himalayan sea salt and freshly ground pepper
2 eggs
2 tsp. almond milk (or milk of your choice)
1 Tbsp. grass-fed butter
2 tsp. Parmesan, freshly grated
Directions
• Add eggs, almond milk, salt and pepper to bowl and whisk together until well blended
• Heat an 8” pan over medium-high heat. Add 1 tsp. avocado oil.
• Add bell peppers to pan and cook until crisp, but tender. Remove peppers and set aside.
• Lower heat to low-medium. Add egg mixture.
• As the egg turns firm, add peppers to middle of omelet and sprinkle on Parmesan. Scoop a spatula under one side of the egg pancake and flip over into the other side of the egg to enclose the peppers and Parmesan. Cook for another minute. Remove omelet with spatula and serve.

Oatmeal & Soft-Cooked Egg

Serves 1
Nutrition Per Serving: 23g PRO, 49g CARBS, 10g Fiber, 26g FAT
Ingredients
½ cup oat bran
Dash of Pink Himalayan sea salt and pepper
1 egg
2 Tbsp. sharp cheddar, shredded
1 tsp. grass-fed butter
Directions
• Bring 1 cup water to a boil in a small pot. Add oat bran and sea salt, reduce heat to a simmer and cook until soft.
• Heat 1 tsp. grass-fed butter in a small pan over medium heat. Add whole egg (without breaking yolk) and cook about 3 minutes.
• Season egg to taste with salt and pepper. Serve oatmeal in a bowl topped with cheese and egg.

Spinach, Bell Pepper & Mushroom Frittata w/ Fresh Fruit

Serves 2-4
Nutrition Per Serving: 29g PRO, 56g CARBS, 10g Fiber, 30g FAT
Ingredients
1 Tbsp. avocado oil
8 pasture-raised eggs
½ cup almond milk
2 garlic cloves, minced
2 cups baby spinach, chopped
1 sweet onion, chopped
1 green bell pepper, chopped
5 oz. crimini mushrooms
Dash Pink Himalayan sea salt
Freshly ground black pepper, to taste
3 cups fresh strawberries, sliced
1 ½ cup blueberries
Directions
• Heat large pan with avocado oil and add garlic, spinach, onion, mushroom and green pepper.
• Cook about 4 minutes or until vegetables are tender.
• In a small bowl, mix eggs and milk and add to vegetable pan, reduce heat to a simmer and cover.
• Cook about 8 minutes. Cut into wedges and serve.
• Enjoy with a side of mixed berries!

3 Reasons To Eat More Often

by Nicole Kiley, MSc, RD

Here at The Dolce Diet we promote eating every 2-4 hours, until you are satisfied not until you’re full. Here’s why:
1) Increased Metabolism
It requires energy (calories) for the body to convert food to fuel. This process is known as the thermic effect of food (TEF). Frequent meals throughout the day keep our metabolism humming like a well-tuned machine.
2) Stable Blood Sugar and Appetite
Our body reacts hormonally to each and every environment it’s in. When we go long periods without eating (blood sugar drops), our body releases the stress hormone cortisol. A rise in cortisol will spike cravings, increase fat storage and decrease immunity. We’ve all felt the physical effects of waiting too long to eat. Some of the emotions that come to mind for myself include anger, anxiety, weakness and even desperation! And let’s be honest, has anyone ever grabbed for a carrot when they’re “starving?” The key to kicking the cravings and keeping your metabolism high is stable blood sugar.
3) Meeting Daily Micronutrient Needs
While it is rather simple to meet your daily calorie and macronutrient (carbohydrate, protein, fat) needs, it can be difficult to meet your micronutrient needs (vitamins and minerals). Eating 3 to 6 times per day gives you more opportunities to nourish your body – a little potassium at breakfast (yogurt), vitamin C at lunch (broccoli), vitamin A (carrots) in the afternoon, and so on. Meeting your micronutrient needs requires adequate calories and meal variety! Don’t count calories, make calories count! In most cases, the rest will fall into place.

3 Protein-Packed Pudding Recipes

by Nicole Kiley, MSc, RD

Peanut Butter Cup Chia Seed Pudding

Serves 3-4
Ingredients
• ½ cup chia seeds, divided
• 2 cups almond milk
• 3 Tbsp. cacao powder
• 2-3 Tbsp. maple syrup or agave nectar
• 1½ tsp. vanilla extract, divided
• ¼ + 1/8 teaspoon salt, divided
• 2 Tbsp. natural peanut butter
• ⅛ tsp. cinnamon (optional)
Directions
• In a medium bowl, add 5½ tablespoons chia seeds, 1⅓ cups milk, cocoa powder, 1-2 tablespoons maple syrup, 1 teaspoon vanilla, and ¼ teaspoon salt. Whisk until all ingredients are combined.
• In a small bowl, add 2½ tablespoons chia seeds, ⅔ cup milk, peanut butter, 1 tablespoon maple syrup, ½ teaspoon vanilla, ⅛ teaspoon salt, and cinnamon. Whisk until all ingredients are combined.
• Place both bowls in the fridge. Let them sit overnight, or at least 3 hours.
• To arrange, scoop desired amount of chocolate chia seed pudding into a cup or bowl, top with a scoop of peanut butter chia seed pudding, then another chocolate layer. Top with whatever you’d like!

Source: modified from emilieeats.com

Kiwi Mango Chia Pudding

Serves 1
Ingredients
• 1/4 cup chia seed
• 1/4 cup water
• 1/2 mango, diced
• 1 kiwi, diced
• 1 tsp. agave
Directions
• Combine chia seed and water in small bowl and let sit for about an hour until thick and pudding-like.
• Top with kiwi and mango.
• Drizzle with agave and serve.

Source: The Dolce Diet: Living Lean Cookbook

Chocolate Silken Tofu Pudding

Serves 2
Ingredients
14 ounces soft silken tofu
1/4 cup unsweetened cocoa powder
1/4 cup agave nectar
1 ½ tsp. pure vanilla extract
½ cup fresh raspberries
2 Tbsp. chopped pistachios
Directions
1. Puree tofu, cocoa, agave and vanilla in food processor. Pour into serving dishes; top with berries and nuts.

Source: rachaelraymag.com

The Mike Dolce Show – A Fitness Podcast

Coach John Kavanagh joins Mike in studio.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and 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 and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

The Mike Dolce Show – A Fitness Podcast

2X Coach of the Year Duane BANG Ludwig joins Mike in studio.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and 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 and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

Apple PodcastsApple Podcasts

3 Slow Cooker Oatmeal Recipes You’ll Love

Classic Slow Cooker Steel Cut Oats

Ingredients
6-8 cups of water depending on how thick you want the oatmeal
2 cups steel cut oats
¼ cup pure maple syrup
2 Tbsp. honey
½ tsp salt
1 tsp cinnamon
Directions
Add all of the ingredients to your slow cooker and stir until well combined.
Cook on low for 7-8 hours.
Stir the oatmeal in the morning. Unplug the slow cooker and let sit for 5 minutes. The oatmeal is ready to serve.
Serve topped with fresh fruit (and a little more honey, if desired.) Serves 6-8.

Slow Cooker Cinnamon Apple Oatmeal

Ingredients
6 medium sized apples, peeled if desired
1 Tbsp cinnamon
1⁄2 tsp nutmeg
Pinch of salt
1 Tbsp lemon juice
2 cups steel cut oats
2 cups skim milk or almond milk
2 eggs
1 1⁄2 cups water
honey (optional)
Directions
Cut apples into 1-inch pieces and toss them in a large bowl with cinnamon, nutmeg, salt and lemon juice to coat.
Stir in the oats and transfer this mixture to the slow cooker.
Whisk together the milk, eggs and water until smooth then pour it over the apple mixture.
Cook on low for about 8 hours or on high for 4 to 5 hours.
Serve with a drizzle of honey, if desired.

Slow Cooker Banana Nut Oatmeal

Ingredients
1 cup steel cut oats
1 ripe banana – mashed
¼ cup chopped walnuts
2 cups skim milk (or almond milk)
2 cups water
2 tablespoons flax seed meal
2 teaspoons cinnamon
1 teaspoon vanilla
½ teaspoon nutmeg
½ teaspoon salt
banana slices or walnuts
Directions
Place all ingredients in slow cooker and stir until well combined.
Cook overnight on low for 8 hours.
In the morning, stir oatmeal with a fork to loosen the steel cut oats
Serve warm with banana slices or chopped walnuts.
Cook on low for 6 to 8 hours.

3 Moves For Terrific Triceps

Triceps Pushdown

• Using a cable machine, start by standing with a slight bend at the hip.
• Grab hold of the handles (your elbows should be at about a 45-degree angle to start, palms facing away from you).
• Now push the bar down so that your knuckles are now facing the floor.
• Return to starting position and repeat for 3 sets of ten.
• *Be careful not to activate the lats in this movement in order to maximize triceps engagement.

Dumbbell Kickback

• Using a moderate sized dumbbell, position your left knee on a bench, with the other leg straight and standing on the floor.
• Bending at the hip, place your left arm on the bench, keeping your arm straight and palm flat on the bench.
• Row your right arm up so that your bicep/tricep is parallel with the floor, arm bent at 90 degrees.
• Now kick the dumbbell back, only hinging at the elbow.
• Repeat for 3 sets of 10-15 each side.
• *Try to not allow any momentum when doing this move. Only the triceps should be activated in kicking the dumbbell back.

Skull Crushers

• Start lying with your back on a bench, legs bent and positioned on the bench.
• With a moderate-sized barbell, start in the finish position of a bench press (arms locked out straight, perpendicular to the floor).
• Now lower the weight by hinging at the elbow (keep bicep/tricep perpendicular with the floor).
• Return to starting position and repeat for 3 sets of 10.
• *You can also perform this with dumbbells, which poses a greater stability/core challenge.

Here is our delicious Dolce Diet Independence Day Menu that’ll keep your fitness progress on track and still let you have all the fun that traditionally is part of the July Fourth weekend celebrations!

APPETIZER

BLT Kale Dip
Ingredients
• 1 pound of turkey bacon, cooked and crumbled
• 4 large kale leaves
• 2 tbsp. olive oil
• ¼ tsp. sea salt
• 1 cup Greek yogurt
• 1 cup Vegenaise
• ¼ tsp. freshly cracked black pepper
• ¼ tsp. garlic powder
• 1 cup cherry tomatoes, sliced or chopped
• Whole grain crackers or toasted Ezekiel bread
Instructions
1. Make the bacon first and set it aside.
2. Preheat grill to the highest setting. Rub the kale leaves with olive oil and sprinkle with a bit of salt and pepper. Place the leaves on the grill for 1 minute or so per side, until they are dark green and slightly golden in spots. Remove kale and let it cool.
3. In a large bowl, whisk together the yogurt and Vegenaise. Whisk in the pepper and garlic powder. Fold in the crumbled bacon, tomatoes and kale into the dip – if desired, reserve a few bits of each for topping the dip.
4. Place the dip in the fridge for 30 minutes before serving.
5. Serve with whole grain crackers or toasted Ezekiel bread

ENTREE

Grilled Portobello Dogs
Ingredients
• 2 tbsp. grapeseed oil
• 1 tbsp. balsamic vinegar
• 1 tsp. organic yellow mustard
• salt & pepper
• 2 large Portobello mushrooms, sliced length-wise into 4 slices
Toppings
• ½ cup red onion
• ½ cup chopped tomatoes
• squeeze of lime
• 1 red bell pepper, thinly sliced
• salt & pepper
• yellow mustard
• 4-5 gluten-free hot dog buns
• organic ketchup (for dipping)
Instructions
1. In a small bowl, mix together the red onion and tomatoes. Add a squeeze of lime, salt and pepper. Stir and set aside.
2. Preheat your grill or griddle pan. In another small bowl, mix the marinade ingredients together (grapeseed oil, balsamic, mustard, salt & pepper), and brush onto the Portobello slices until coated.
3. Grill mushroom strips on each side until grill marks form and mushrooms are tender and juicy (about 3-4 minutes per side). Place 2 mushroom slices onto each bun. Top liberally with onion & tomatoes, pepper slices, and mustard.

SIDE

Sweet Potato Fries
from “The Dolce Diet: Living Lean Cookbook
Serves 6
Ingredients
• 4 large sweet potatoes
• 6 tbsp. agave or honey
• Dash of sea salt
• 4 tbsp. grapeseed oil
Directions
1. Preheat oven to 375 degrees.
2. Wash and peel potatoes and cut into thin, French-fry-like strips.
3. In large bowl, combine 2 tbsp. grapeseed oil and salt.
4. Spread 2 tbsp. grapeseed oil over baking sheet and spread out potatoes in single layer.
5. Bake about 30 minutes or until tender on inside and crispy on outside.
6. Add honey to bowl for dipping.

DESSERT

Watermelon & Blueberry Salad
Ingredients
• 8 cups watermelon, cubed
• 4 cups fresh blueberries
• juice of one lime (optional)
• drizzle of agave nectar or honey (optional)
• 3 tbsp. chopped mint
Instructions
1. In a large bowl toss cubed watermelon with blueberries.
2. Add in the lime juice and sprinkle on a bit of agave nectar or honey.
3. Sprinkle on chopped mint.
4. Mix ingredients together and enjoy!

DRINK

Sparkler Water
Ingredients
• Sparkling water
• Fresh blueberries or blackberries
• Fresh strawberries
• Fresh pineapple – cut into stars
Instructions
1. Cut pineapple slices into start shapes.
2. Fill pitcher with sparkling water.
3. Add fruit and mix.
4. Infuse for a few hours before serving.
5. OPTIONAL – freeze extra fruit to use in place of ice cubes

The Mike Dolce Show – A Fitness Podcast

Brandy is back on the show after a long hiatus.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and 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 and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!