Manual VibroShaper Training and Eating Guide (page 8 of 12) (English)

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VibroShaper Training & Eating Guide

RISOTTO

• 2 heads of cauliﬂower, cut into small chunks

(bottom stem and leaves trimmed off)

• 4 to 6 pieces of bacon cut into small pieces

• 1 small white onion or large shallot, ﬁnely chopped

• 2 stalks of celery, ﬁnely chopped

• 2 garlic cloves, ﬁnely chopped or thinly sliced

• 6-8 large mushrooms, sliced thinly

• ½ cup chicken stock (120 ml)

Optional toppings: Parmigiano-Reggiano cheese,

butter, ﬁnely chopped fresh herbs

Method: In small batches, put the cauliﬂower chunks

into a food processor.

Process until the cauliﬂower has the consistency of

rice. Set aside.

Cook the bacon in a skillet/pan over medium-high

heat.

After a few minutes add the onion/shallot, celery and

garlic.

FISH AND WEDGES

(once a week meal)

Pan fry a fresh piece of ﬁsh. (Snapper or gurnard are

good options)

Sweet potato wedges: Go with 2 medium sized

Sweet potato.

Wash and cut your Sweet potato, put in a large pot

and boil for around 20 minutes until soft. (You don’t

have to pre boil but this will give you a nice crispy

skin!)

Put raw or pre boiled Sweet potato into a large

roasting dish and add:

• 3 cloves of garlic (whole)

• A good coating of olive oil or coconut oil

• Salt and pepper

If the bacon hasn’t released enough fat, add a

little bit of olive oil or butter to the pot. Sauté for

3 minutes then add the mushrooms. Sauté for

5 minutes more. Season the mushrooms lightly

with salt and pepper.

Add 6-8 cups of cauliﬂower rice

If you have more - great, save the extra for

another meal.

Add chicken stock. Put a lid on the pot and

cook the cauliﬂower for 5 to 7 minutes until

tender but not completely mushy.

Before serving, top your risotto with optional

toppings (as above)

• Sprinkle dried mixed herbs or fresh herbs or your

choice

Roast until crispy on the outside, about 45 minutes

on a high heat.

Leave skin on Sweet potato. (you may want to

sporadically pull tray from oven and turn/shake the

Sweet potato to ensure an even cook)

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VibroShaper Training and Eating Guide Manual

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