Rocco DiSpirito - The Virgin Diet Community

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WELCOME
When I asked celebrity chef Rocco DiSpirito to create some delicious, easy-to-prepare
recipes compliant with The Sugar Impact Diet, he didn’t disappoint! Who knew healthy
could taste so good? All bets are these will become a huge hit in your family!
And I am guessing you will want a lot more of Rocco so I
am including a link to grab his free cooking video series
where he will show you how to cook 5 of his all time
favorite Italian dishes (and yes, they are healthy too!) Plus
he’s included the step-by-step fast and easy recipes so
you can wow your family and friends! Just click the link
to get started!
Meet Chef Rocco DeSpirito
Rocco DiSpirito is an award winning chef and author of ten highly-acclaimed cookbooks, including #1 New York Times best-sellers The Pound A Day
Diet and Now Eat This! series. A cultural phenomenon, The Pound A Day Diet is designed to help you lose up to five pounds in five days – without
frustrating plateaus – all while enjoying your favorite foods.
Rocco recently joined the hit primetime series Extreme Weight Loss on ABC. He has also starred in shows such as Restaurant Divided on Food Network,
Now Eat This! with Rocco DiSpirito, a weekly, nationally-syndicated series, and Rocco’s Dinner Party on Bravo.
This entrepreneurial chef is on a mission to prove that healthy and delicious are not mutually exclusive. As such, he launched a technologically
advanced, fresh food delivery service that features the luxury of a private chef experience, the convenience of nutritious, flavorful meals, menu
personalization, natural and organic ingredients and daily coaching from DiSpirito himself.
Rocco began his culinary studies at the Culinary Institute of America and by 20 was working in the kitchens of legendary chefs around the globe.
He was voted Food & Wine Magazine’s “Best New Chef,” named PEOPLE Magazine’s “Sexiest Chef Alive” and was the first chef to appear on Gourmet
Magazine’s cover as “America’s Most Exciting Young Chef.” His 3-Star restaurant Union Pacific was a New York City culinary landmark for many years.
For more information, visit www.poundadaydiet.com
1
TURKEY FRIED “RICE”
Makes 4 main dish servings
Turkey Fried “Rice”
Ingredients:
Method:
Olive oil
8 ounces lean ground turkey
Heat olive oil in a large nonstick skillet over
medium high heat. Add the turkey and cook
while breaking up in the pan with a wooden
spoon. Remove to a bowl once cooked. Add the
cauliflower rice and cook until lightly browned,
about 30 seconds. Season with salt and transfer
to a bowl and set aside.
1 head cauliflower, grated on small side of box
grater to the size of rice, yield 4 cups grated
8 cups fresh stir-fry vegetable medley
(look in produce department for a mix with broccoli,
peppers, mushrooms, onions snap peas, bean sprouts,
etc), chopped into small pieces
Add a little more olive oil to the pan and add the
vegetables, garlic and ginger and cook until
charred and softened, about 1 minute. Add the
turkey and the egg to the cauliflower rice and
cook and stir until the eggs are broken up and
cooked though, about 30 seconds.
3 eggs, very lightly beaten with fork
3 teaspoons chopped ginger
3 teaspoons chopped garlic
1 tablespoon plus 2 teaspoons coconut aminos
Love this - the mor
e
veggies the better!
You can get a sprit
zer to
use from Williams
Sonoma
to make your own
healthy
non-aerosol cookin
g spray.
Add the coconut aminos, mix to coat the mixture
evenly and spoon the mixture evenly into 4
bowls, serve.
This is a great dish as the rice is
replaced by grated cauliflower.
Tips:
Serve with chopped cilantro and lime for a burst
of freshness
- JJ
2
Yield: 4 servings
Tomato & Bocconcini Salad
Ingredients:
1/2 large red onion, sliced thin
1 cup red wine vinegar
Salt
64 grape tomatoes, about 2 cups
3 ounces mozzarella balls*
20 leaves basil
2 tablespoons olive oil
Freshly ground pepper
Bocconcini meaning “small mouthfuls” in
Italian, is a word used to describe little
fresh mozzarella balls. Mozzarella is very
nutritious, as it is rich in calcium, protein,
vitamins and minerals. It is also easily digested. Basil, another ingredient in the
salad, is one of the herbs that symbolizes
love- at one time young women would place
a pot of basil on their windowsill to show
that suitors would be welcomed. I use the
small bocconcini because they match the
size of my cherry tomatoes and they distribute more evenly in the salad. The
flavors in this dish are timeless.
Method:
Place the onions in small mixing bowl, pour the
red wine vinegar over them and add a pinch of
salt. Mix and set aside for 10 minutes.
Meanwhile cut about half of the tomatoes in
half and place them in a large mixing bowl with
the mozzarella balls, basil and olive oil. Season
with salt and pepper.
Pull the onions out of the vinegar and add them
to the tomatoes with 1 tablespoon of the left
over vinegar and fold everything together
gently. Spoon the salad into 4 separate small
salad bowls.
* If not sensitive to dairy.
- JJ
3
Yield: 4 servings
Omelette with Broccoli,
Goat Cheese and Tarragon
Ingredients:
Method:
Extra virgin olive oil
¼ cup minced onions
½ head broccoli, grated (2 cups yield)
2 tablespoons chopped fresh tarragon
Salt and crushed red pepper flakes
4 eggs, very lightly beaten with fork
2 ounces organic fresh goat cheese
Preheat the broiler. Place a large nonstick skillet
over medium high heat, heat the olive oil and add
the onions. Turn the heat to low, cook the onions
until softened, about 2 minutes.
Add a pinch of red pepper flakes then the broccoli
and turn the heat back up to medium high and
cook the broccoli until softened and tender, about
3 minutes. Season with salt and add the tarragon.
(such as Soiningon Organic Goat Cheese)
Specially designed for
JJ Virgin’s Sugar Impact Diet
Add the eggs to the pan and cook over medium
high heat until the eggs have just about set,
spread the eggs into one even layer, dollop the
cheese over the surface, place under the broiler
until the eggs are cooked and the cheese has
warmed through, about 30 seconds. Roll the
omelet, cut into 4 equal pieces with the side of the
spatula and serve.
4
Yield: 4 adult anytime meal replacements
Ingredients:
4 lean turkey breakfast sausage patties
(such as Applegate Natural Savory Breakfast Sausage
Patty)
4 eggs, very lightly beaten with fork
2 ounces fresh organic goat cheese
(such as Soignon Buche de Chevre)
4 coconut wraps (such as Sun Food)
2 teaspoons hot sauce
Protein Packed
Breakfast Wrap
Have an American classic with a
flavorful and super healthy
twist. Get rid of unwanted
gluten and sugar in the conventional bun and keep all the good
protein from the eggs and
turkey! Not to mention the
bonus of the healthy fat from
coconut.
Method:
Place each wrap on a small plate on the counter.
Heat a large nonstick skillet over medium high
heat, add the sausage patties and brown on one
side, about 1 minute. Flip each patty and brown
the other side, about another minute. Place a
cooked patty on each wrap and place half a piece
of cheese over each patty.
Add the eggs to the pan and cook over medium
high heat until cooked through. Evenly distribute
the cooked eggs over the sausage patties and top
the eggs with ½ teaspoon of hot sauce. Fold each
corner of the wraps over the eggs and sausage and
serve.
Tips:
Try wrapping this in parchment paper and reheating in the microwave at the office!
5
Grilled Shrimp
Gazpacho
Ingredients:
1 pint spicy fresh, store bought pico de gallo
1 pint mild fresh, store bought pico de gallo
2 cups fresh cut, store ready vegetable mix
(broccoli, cauliflower, peppers, etc)
12 ounces store prepared boiled shrimp, shells
removed
Salt and fresh ground black pepper
1 cup fresh cilantro sprigs, torn into bite size
pieces
Gazpacho, as it was originated in
southern Spain, is made by finely
cutting fresh vegetables, adding
them to fresh tomato puree, and
thickening it with pureed bread!
Naturally, I eliminated the bread
(and the knife work!) and added
a protein punch from shrimp. I
came up with this soup so vivid
with fresh flavors you’d think it
took an hour to make.
Method:
Preheat grill, grill pan or nonstick pan over
medium high heat
Pour the two pico de gallos into a blender
beaker, blend until smooth (about 30 seconds).
Place in a bowl. Add the vegetable mix to
blender beaker and pulse until well chopped,
add to the bowl and season with salt and pepper, stir. Pour the gazpacho into 4 cold soup
bowls.
Season shrimp with salt and pepper and cook
over grill until warmed through, about 1 minute
per side. Add the shrimp evenly over the
gazpacho and add cilantro. Serve with fresh
lime wedge
Tips:
You can add a little water to the gazpacho if it
is too thick for your tastes.
Try using Old Bay seasoning in place of the salt
to season you shrimp!
6
Yield: 4 adult smoothies
Ginger Boost
Peach Smoothie
Specially designed for
JJ Virgin’s Sugar Impact Diet
Ingredients:
Method:
2 cups cold water
4 cups frozen no added sugar peaches
½ cup monkfruit sweetened coconut ice cream
Pour the water into the blender and blend everything but the ice until smooth, about 30 seconds.
Turn off the blender, add the ice and continue to
blend until smooth, about 30 seconds.
(such as So Delicious No Sugar Added Vanilla Bean Frozen
Dessert)
¾ teaspoon turmeric powder
2 ½ teaspoons fresh ginger, grated
1-2 packets monk fruit extract (add to taste)
2 teaspoons fresh lemon juice
2 cups crushed or small cubes of ice
Pour into 4 pint size glasses and serve chilled
Add my Vanilla Allin-Ons Shake
Powder to make th
is a filling
meal! Leave out th
e monk fruit
extract as the Allin-One Shake
m ix will add extra
sweetness.
Not suitable for Cyc
Sugar Impact DIet. le 2 of The
- JJ
7
Yield: 4 adult lunch/dinner contorni
Buttered “Noodles”
Method:
Ingredients:
3 small spaghetti squash, cut in half length wise,
seeds removed
olive oil
2 tablespoons unsalted butter*
½ ounce parmigiano reggiano, freshly grated*
Salt and fresh ground black pepper
2 tablespoons fresh Italian parsley, roughly
chopped
1 tablespoon water
* If not sensitive to dairy.
- JJ
These are not noodles at all but
strands of spaghetti squash. The
sweetness of the squash really
goes well with the flavor of
butter and it’s sweetness goes
really well with a little salt
from the parmigiano. A great
vegetable dish as an alternative
to a side of pasta and both adults
and children love it!
Preheat oven to 400oF, rub the cut flesh of the
spaghetti squash with a little olive oil and place cut
side up on a roasting pan. Roast for 45 minutes or
until just tender when pierced with a fork. Remove
from oven and allow to cool.
With a fork scrape out the squash into a large non
stick saucepan and add the butter, tablespoon of
water, cheese and parsley. Season with salt and
black pepper. Cook the squash on medium heat
while stirring with a heat resistant rubber spatula
until the squash is tender and the cheese and
butter cling to the squash just like pasta.
Evenly distribute the squash among 4 small serving
dishes.
Tips:
A little extra water helps keep the butter and
cheese creamy instead of greasy.
8
Yield: 4 adult lunch/dinner entrees
Ingredients:
1 quart reduced sodium chicken stock
2 tablespoons salt free mole spice
(or substitute 1 tablespoon smoked paprika mixed
with 1 tablespoon unsweetened cocoa powder)
2 cups no salt added black beans, drained
8 ounces store bought roasted chicken, skin
removed and shredded
2 cups frozen pepper and onion mix
Salt and freshly ground black pepper
Chicken and
Black Bean Mole Soup
Travel south of the border
with this deep and complex
soup without even picking up
a knife.
Method:
Add the stock and spice mixture to a saucepot and
whisk until all the spices have been fully incorporated. Add the remaining ingredients and bring to
a simmer, season with salt and pepper.
Ladle the soup evenly into 4 bowls and serve with
a lime wedge.
Tips:
Try using a 3 ounce sautéed piece of white fish
instead of the chicken for a twist!
9
Ingredients:
Old Fashioned
Chicken Noodle Soup
Method:
8 cups reduced sodium chicken broth
½ cube salt free vegetable bouillon
(such as Rapunzel)
10 ounces skinless, boneless, store roasted
chicken shredded
4 cups of store bought fresh mirepoix
(diced onion, carrot, celery)
16 ounces shirataki noodles, rinsed in cold water
and drained
Old Bay seasoning
Freshly ground black pepper
Chicken noodle soup has long been
lauded as soup for the soul.
However, it is not always so good
for your body. My version of this
recipe uses shirataki noodles,
and is packed with vegetables.
My chicken noodle soup not only
can cure a somber soul but actually keep you healthy and
trim. Also these noodles will
never overcook so you can make
this soup and keep it for days
without having soggy noodles!
Place the chicken broth in a wide saucepot with
the bouillon cube, chicken, and noodles, cover and
bring to a simmer.
Sauté the vegetables in a little bit of olive oil until
soft.
Add the vegetables to the soup, and season with
Old Bay and pepper and pour into 4 large soup
bowls.
Tips:
The yield is based on a quick boil. If the soup boils
too long, there will be increased evaporation and
the yield will be less.
10
4 servings
Ingredients:
2 large ruby red grapefruits, cut in half crosswise
and flesh separated from membrane
1 ½ tablespoons large crystal sugar replacement
(such as Lakanto)
1/8 teaspoon ginger powder
½ teaspoon cinnamon powder
Grapefruit with
Cinnamon Sugar
grapefruit is extremely good for
you, high in vitamins a and C it
also has very good levels of the
electrolyte potassium, which
helps your body counter sodium
levels. the red varieties are even
a good source of lycopene, which
studies have shown that it
protects from skin damage.
Method:
Place each grapefruit half cut side up in a serving
bowl.
Mix the sugar replacement with the ginger and
cinnamon, mix well and sprinkle the spiced
“sugar” evenly over each grapefruit half.
Serve chilled.
Grapefruit is low S
ugar
Impact, but this is
not
suitable for Cycle
2 of
The Sugar Impact
DIet.
- JJ
w w w.sugarimpac tdiet.com
11
Copyright © 2014 JJ Virgin & Associates, Inc. All rights reserved.
The contents of 10 Recipes that Rock Low Sugar Impact are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, healthcare organizations or physician. Recipes must be prepared according to provided instructions. Consult your
primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.
JJVA assumes no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies or omissions.
Neither JJ Virgin nor JJVA render medical advice.
This book offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or
other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this book. The use of any information is solely at your own risk.
This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle
changes.