rocco’s new gospel

One month in to the New Year – are you still on track with your resolutions? I’m not. Mine, like many, was to get healthy and lose the rest of my baby weight. I’m not doing bad – but I’m certainly not there yet. I like to think I’m smart with what I eat – 80% of the time anyway. It’s working out that I struggle with.

That changes now. If Rocco Whalen can find the time and make huge changes (and stick with it), given his schedule, health, history – oh, and what he does for a living, then I can. You can. We all can. And I never believed that more than I did the night of his final taping for Fat Chef, which premiers tomorrow night at 10 p.m. on The Food Network (watch party at Fahrenheit beginning at 9). Trust me, you’ll be inspired too. You can’t not be. Whether it’s to lose weight, or fix something else in your life, his journey will have an impact on you.

You will find out more about that journey and the changes Rocco made tomorrow. Talk about a complete fridge makeover – and not just at his home. You’ll see from the earlier post there are lots of new wonderful healthy options at the restaurant, too!

Here, Rocco’s shares some thoughts with us on his new food philospphy, plus a few recipies:

“I start my day, everyday, with either a protein shake or a egg-white omlette. When I eat lunch, it consists of 4-6 oz of white proteins (chicken, lean pork or fish) and I have 10-12 oz of green vegetables (spinach, kale, chard, asparagus). I try to say away from sugar vegetables, like carrots, beets, etc. Starches… be careful. If I eat any, it’s a roasted sweet potato (no white flour, no sugar, nothing processed). If it was not here a 1000 years ago, try not to eat it often. Watch how many ingredients are in something. Take a bisquit for example: butter, salt, flour, lard, honey, sugar, scallions – lots of ingredients. Look for simple cooking procedures, recipes with less than 5 ingredients in them.”

Quick Rocco’s Salsa (served best at the stadium before a Cavaliers’ game, Section 110!)

1/2 cup fine chopped onion
1 tbsp soy
1/2 cup rice wine vinegar
1/2 tsp salt
1/4 tsp chili garlic sauce
1/4 tsp ginger
1 tbsp grapeseed or flaxseed oil
1/2 cup parsley

Mix in Vitamix and enjoy on fish or another white protein

Tandoori Yogurt Marinade for Chicken or Shrimp

1 qt Fage 0% fat Greek yogurt
1 oz garlic
1 oz ginger
.5 oz cardamon
1 oz lavender honey
.5 oz tumeric
.5 oz ground cumin
1 oz lemon juice
1 0z rice wine vinegar
2 tbsp curry powder
.5 tbsp paprika

Mix all ingredients together and marinate protein 24 hours in advance. Serve over a mixed green salad.

Awesome Almond Pesto

2 each red and yellow bell peppers minced or pureed
1 red onion
2 cloves garlic
1 bunch parsley
1/2 cup toasted almonds
1/4 cup lemon juice
1/2 cup vigin olive oil
Salt and pepper to taste

Protein Shake Recipe (210 – 230 calories)

1 scoop shakeology Chocolate
1 cup almond milk
1 cup ice
1 tbsp all natural peanut butter


  1. Anelo82
    Posted February 1, 2012 at 11:51 am | Permalink

    This is a great example of how taking control of one’s food choices can truly make a difference in one’s overall health. However, it is frustrating to see people communicating inaccurate information. Referring to a carrot as a “sugar vegetable” is incorrect. Carrots are considered a non-starchy vegetable ( This means that while they still contain some carbohydrates, it is in a much smaller amount than in a starchy vegetable, like a potato. Nothin wrong with some carrots in your diet or on a menu :)

  2. Posted September 9, 2012 at 4:07 pm | Permalink

    Solid wastes: include skin, viscera, fish heads and carcasses (fish bones). Solid waste can be recycled in fish meal plants or it can be treated as municipal waste.

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