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Best Of You: Pre Workout, Post Workout, Whey Protein and Super Greens

Gino D’acampo – La Dolce Diet

ginodacampoThis La Dolce Diet created by Gino D’acampo himself, promises that you won’t have to give up on your favourite foods to lose weight. Neither will you have to cook separate meals for yourself or eat dull, bland food while your family tuck into mouth-watering dishes. You won’t have to spend hours trawling the shops for exotic and expensive ingredients. With the La Dolce Diet, you can wave goodbye to dieting misery and deprivation – and instead look forward to slimming by eating like a true Italian. Any by that we mean preparing and enjoying delicious dishes made from tasty, wholesome ingredients that you – and your family.

 The 1,500 – Calorie Diet Plan

This meal plan is perfect for women who want to lose weight.   Stick to the calorie guidelines detailed below.

Breakfast 300 calories
Lunch 450 calories
Dinner 550 calories
Alcohol 100 calories
Milk 100 calories
Total 1,500

 

Recipe ideas for breakfast

Toasted muffins with bacon and poached eggs

This process will take you less than 10 minutes and yet the result is more special than the traditional fried egg and, more importantly, cooking eggs in water is better for you. Use really fresh eggs as they are easier to poach.

Serves 4, 278 cals,13.4 fat, 3.9 saturates, 2.9 sugar, 2.9 salt

Ingredients

  • 2 Large round tomatoes
  • 8 bacon rashers, rinds removed
  • 4 large eggs
  • 2 breakfast muffins
  • 4 teaspoons light mayonnaise
  • Salt and pepper to taste

How to

  1. Preheat the grill to medium. Cut the tomatoes into 8 thick slices and arrange on a small baking tray covered with a sheet of kitchen foil, along with the bacon. Set aside.
  2. Place 4 poaching rings in a frying pan and pour in enough water to cover the base of the pan at least 1cm deep. Bring to the boil, and then lower the heat until the water starts to simmer. Gently break one egg into each ring and poach for five minutes.
  3. Meanwhile, cook the tomatoes and bacon under the grill for 3 minutes on each side. Split and toast the muffins. Place a muffin half on 4 serving plates and spread cut side with mayonnaise. Arrange 2 tomato slices on top of the muffins and top with 2 rashers of bacon.
  4. Carefully place the poached eggs on top of the bacon and sprinkle with a little salt and pepper. Serve immediately, with a glass of freshly squeezed orange juice.

 

Recipe ideas for dinner

Tagliata di manzo con pesto – sliced steak with rocket leaves and pesto dressing

This is a simple yet delicious recipe which will leave you feeling full but guiltless. If you prefer, dress the salad with a simple balsamic vinaigrette and you can use fillet steak for a softer cut of meat. Please don’t overcook the meat, or it will be tough.

 Serves 4, 430 calories, 23.1g fat, 7.1g saturates, 2.8 sugar, 0.9 salt

Ingredients

  • 4 serloin steaks, about 200g each, fat removed
  • 2 tablespoons extra virgin olive oil, plus a little extra to oil the steaks
  • 3 tablespoons good-quality basil pesto
  • 150g rocket leaves
  • 20 cherry tomatoes, washed and halved
  • Freshly shaved Parmesan cheese
  • Salt and freshly ground black pepper

How to

  1. Preheat a griddle pan to very hot. Rub the steaks with a little oil and make little cuts along the trimmed edge of the meat to prevent it shrinking and curving as it cooks. Cook on the griddle pan for 2 minutes on each side for medium cook steak (add an extra 2 minutes on each side if you prefer meat well done.)
  2. Season with salt and pepper and transfer the steaks to a chopping board to rest for 1 minute, covered with foil to keep them warm.
  3. Pour the pesto into a small bowl with the extra virgin olive oil and 3 tablespoons of warm water. Whisk together and set aside. Tip the rocket leaves and tomatoes into a large bowl, pour half of the pesto dressing, season with salt and pepper and mix well using your finger tips. Pile up the rocket salad in the middle of 4 serving plates.
  4. Using a long sharp knife, cut the steaks on the diagonal into 1cm slices and lay on the rocket salad. Drizzle over the remaining pesto dressing and scatter the Parmesan shavings on top. Serves immediately with a cold Italian Beer.

 

Classic roman pasta with tomatoes, pancetta and red onions

This is a really flavoursome recipe and leaves you feeling full but without that heavy feeling some creamy sauces can cause. You will have most of the ingredients in your cupboard and it’s quick and easy to prepare. If you prefer, substitute Pecorino for Parmesan and linguine for bucatini.

Serves 2 585 cals, 23.4g fat, 8.2g saturates, 10.4g sugar, 2.2g salt

Ingredients

  • 1 tablespoon olive oil
  • 1 small red onion finely sliced
  • ½ teaspoon dried chilli flakes
  • 75g diced pancetta
  • 400g can of chopped tomatoes
  • 175g bucatini
  • 2 tablespoon freshly chopped flat-leaf parsley
  • 30g freshly grated Pecorino Romano
  • Salt to taste

How to

  1. Heat the oil in a large frying pan or wok and fry the onions over a medium heat for about 3 minutes, stirring occasionally with a wooden spoon. Add the chilli and the pancetta and continue to cook for a further 5 minutes, stirring occasionally. Pour in the chopped tomatoes, stir well and gently simmer, uncovered for 5 minutes, stirring every couple of minutes. Season with salt, remove from the heat and set aside.
  2. Meanwhile, cook the pasta in a large saucepan with plenty of boiling salted water until al dente Drain and tip into a pan with the tomato sauce.
  3. Return the frying pan to a medium heat, sprinkle over the parsley and gently stir everything together for 15 seconds to allow the flavours to combine. Serve immediately, sprinkled with the Pecorino.

 

Recipe ideas for desserts/treats

Super-light lemon sponge

There is nothing better than having a cup of tea in the afternoon with a piece of homemade cake, a light lemon cake leaves you feeling satisfied, because you’ve had a treat and feel pampered but don’t feel too full before dinner. This recipe gives you an option of delicious cake that is incredibly low in fat and calories without compromising on taste.

Serves 16, 202 cals, 11.3g fat, 2g saturates, 10.8g sugar, 0.2g salt

Ingredients

  • 1 tablespoon butter, for greasing
  • Juice and zest of 1 large unwaxed lemon
  • 150g caster sugar
  • 160ml low-fat natural yogurt
  • 150ml sunflower oil
  • 270g self-raising flour
  • 2 large eggs

 How to

  1. Preheat the oven to 160?C/gas mark 3. Grease a 20cm diameter round cake tin with butter and line the base with baking parchment. Pour the lemon juice into a small bowl and mix in 1 tablespoon of sugar. Set aside.
  2. Place the lemon zest in a large bowl and add the remaining sugar with the yogurt, oil, flour and eggs. Use wooden spoon to mix everything together for 1 minute. Pour the mixture into prepared cake tin and transfer to the middle of the oven to bake for 55 minutes or until risen and springy when touched.
  3. Remove the cake from the oven and stand the tin on a cooling rack. Slowly spoon the lemon juice over the hot cake. Allow it to cool down completely in the tin before turning out.
  4. Once completely cooled, slice the lemon sponge into 16 portions and enjoy with your afternoon tea.

 

Amaretti and vanilla trifle

Trifle is one of the best English desserts. I have created a healthier Italian version that is brimming with flavours but leave you feeling less heavy and guilty, I serve them individually, which gives the impression of a special dessert, particularly in glass dishes showing off the layers.

Serves 4, 310 cals, 10.g fat, 2.4g saturates, 34.5g sugar, 0.2 salt

Ingredients

  • 10 amaretti biscuits (use the crunchy version)
  • 2 tablespoon amaretto
  • 120g raspberries
  • 120g blueberries
  • 300ml low-fat custard, ready-made
  • 300ml low-fat natural yogurt
  • 1 teaspoon vanilla extract
  • 20g flaked almonds toasted until lightly brown
  • 2 chocolate flakes crunched

How to

  1. Place the amaretti in a folded tea towel and crush into small pieces. Divide the crushed biscuits between 4 dessert glasses about 8cm in diameter. Pour the amaretto over the biscuits and set aside for 20 minutes
  2. Share out the raspberries and blueberries between the 4 glasses then spoon over enough custard to cover the berries. Mix the yogurt with the vanilla extract and spoon a layer over the custard.
  3. Transfer the trifles to the fridge to rest for 45 minutes. Just before serving, scatter over the toasted almonds and sprinkle the chocolate flakes on the top!

This has got to be one of the yummiest diet plans around, who agrees?


Categorised in: , ,
18 Jun
2013
AUTHOR:
 
Best Of You for Men and Women: Pre Workout, Post Workout, Whey Protein and Super Greens