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I’ve been a bit obsessed with poke bowls lately, this is a really basic recipe which you can customize to your liking. You can use different types of fish, add more ingredients and toppings or a finishing sauce. DIY Poke Bowls at home. They’re supremely fun to eat, full of healthy ingredients, and extremely yummy😋
今天自己弄的Poke Bowl🤩
外面吃的又貴三文魚又少又不夠辣，決定自己弄了😂
為了拍照好看我也是把牛油果切的很漂亮，擺放的很工整，所以麻煩大家給我點個贊🤪
愛吃什麼放什麼，完全在於發揮創意隨意組合，還健康，主要是很好吃😋
I’ve been a bit obsessed with poke bowls lately, this is a really basic recipe which you can customize to your liking. You can use different types of fish, add more ingredients and toppings or a finishing sauce. DIY Poke Bowls at home. They’re supremely fun to eat, full of healthy ingredients, and extremely yummy😋
今天自己弄的Poke Bowl🤩
外面吃的又貴三文魚又少又不夠辣，決定自己弄了😂
為了拍照好看我也是把牛油果切的很漂亮，擺放的很工整，所以麻煩大家給我點個贊🤪
愛吃什麼放什麼，完全在於發揮創意隨意組合，還健康，主要是很好吃😋
SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial RICE is easy to cook, it’s versatile and it can be very healthy. Here are 3 really simple rice recipes, which can be made ahead and to help you stay FIT.
Make them, snap pictures and tag me @JoannaSohOfficial #JSohRecipes
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years of experience.
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Joanna Soh:
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HER Network:
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WILD RICE & BEAN SALAD (serves 2)
Ingredients:
1. 1 cup Cooked and Chilled Wild Rice – 216Cals
*You can use another other rice of your choice
2. ½ Red Bell Pepper, diced – 19Cals
3. ½ cup Cherry Tomatoes, halved – 14Cals
4. 1 Small Onion, diced – 28Cals
5. ¼ cup Corn – 33Cals
6. ¼ cup Cucumber, diced – 4Cals
7. ¼ cup Olives, halved – 40Cals
8. ½ can Beans, rinsed and drained – 108Cals
Dressing:
1. 3 tbsps. Lemon Juice – 9Cals
2. 1 tbsp. Olive Oil – 119Cals
3. ½ tsp. Maple Syrup – 10Cals
4. ½ tsp. Smoked Paprika – 4Cals
5. ¼ tsp. Cumin Powder – 4Cals
6. ¼ tsp. Garlic Powder – 2Cals
7. Salt and Black Pepper to taste
Total Calories: 610Cals / 2 = 305Cals
305Cals per serving
ONE POT FISH & RICE SOUP (serves 3)
Ingredients:
1. 4 cups Chicken / Fish / Vegetable Broth – 48Cals
2. 400g Dory Fish Fillet – 410Cals
*or any other fish of your choice
3. ½ cup Uncooked Rice, rinsed – 286Cals
4. ½ can Beans, rinsed and drained – 189Cals
5. ½ can Diced Tomatoes – 53Cals
6. ½ cup Corn – 66Cals
7. 1 tsp. Cumin Powder – 8Cals
8. 1 tsp. Garlic Powder – 10Cals
9. 1 tsp. Cayenne Powder– 6Cals
10. 1 tsp. Mixed Herbs – 6cals
11. 1 tsp. Salt
361Cals, 28g protein per serving
STUFFED BELL PEPPER RICE (serves 3)
Ingredients:
1. 3 Large Bell Peppers -111Cals
2. 1 Potato – 163Cals
3. 2 Carrots -50Cals
4. Fish and Rice Soup from the previous recipe
288Cals per serving
TRY THE RECIPES & LET ME KNOW WHICH IS YOUR FAVOURITE!
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MORE HEALTHY RECIPES HERE:
Healthy Indian Meal Plan
https://youtu.be/VxkNL-oFaDg
3-Ingredient Homemade Jams
https://youtu.be/tjtCV7gvI5E
3 Healthy & Easy Poke Bowls
https://youtu.be/RJC6MBlbQy0
5-Minute Meals in a Mug
https://youtu.be/yaSSBmesSas
10 Healthy Desk Snacks for School or Work
https://youtu.be/dBypQfOhOSQ
4 No-Cook Chilled Soups
https://youtu.be/Qye2YHbxKi8
What I Eat in a Day to Stay Lean
https://youtu.be/5ZzAB1pHo-k
3 Skinny Breakfast Muffins
https://youtu.be/LkicedG3L54
Breakfast in a Jar Chia Pudding
https://youtu.be/p7HvNeEJ-EY
3 Vegan Slimming Soups
https://youtu.be/61HoJtjm8fk
4 High Fibre Oatmeal Breakfast
https://youtu.be/qByjiXsxrmc
Veggie Soba Noodles with Peanut Sauce
https://youtu.be/78n5e1SiMe4
Do SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial Happy World VEGAN Day! To all the vegans out there, I'm sure you must have had at least one person asking you "Where do you get your protein from?" or saying "You're NOT consuming enough protein!". I’m sure you’ll agree that this is NOT true.
There are lots of high protein plant-based food such as nuts and seeds, tempeh, tofu, soy, legumes, beans, quinoa, oatmeal, spinach and more. I've put together a high protein plant-based meal plan. Watch it and make them!
Your protein intake will vary depending on your activity level. But the general recommendation is 1g of protein per 1kg of body weight. For instance my body weight is 50kgs, so my daily protein intake should be around 50g. But because I’m active, I’ll up my protein intake to about 60 - 70g.
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________
Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
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BAKED TOFU MUFFINS (makes 6)
Crust
1. 2 cups Potatoes, grated – 232Cals, 6.06g Protein
2. 1 tbsp. Olive Oil – 119Cals
3. A pinch of Salt and Pepper
Filling
1. 200g Firm Tofu, sliced in cubes – 176Cals, 18g Protein
2. 3 Garlic Cloves, diced – 12Cals, 1.14g Protein
3. 1 medium Onion, diced – 46Cals, 1.01g Protein
4. 1 cup Spinach – 7Cals, 0.9g Protein
5. 1/3 cup Cherry Tomatoes, halved – 9Cals, 0.44g Protein
6. 1/3 cup Mushroom, thinly sliced – 5Cals, 0.71g Protein
7. 1/3 cup Red Bell Pepper, diced – 13Cals, 0.49g Protein
8. ½ tbsp. Olive Oil – 60Cals
8. Salt and black pepper to taste
3 muffins: 339cals / 14.37g protein
CHICKPEAS TOFU SCRAMBLE WRAP (Serves 3)
1. ½ can Chickpeas – 153Cals, 8.5g Protein
2. 100g Firm Tofu - 55Cals, 4.8g Protein
3. ¼ cup Cherry Tomato, halved – 6.5Cals, 0.33g Protein
4. ¼ cup Red Bell Pepper, diced – 9.5Cals, 0.37g Protein
5. ¼ cup Onion, diced – 17Cals, 0.37 Protein
6. 1 tbsp. Olive Oil - 119Cals
7. ½ tsp. Turmeric Powder – 4Cals, 0.09g Protein
8. ½ tsp. Garlic Powder – 5Cals, 0.24g Protein
9. ¼ tsp. Smoked Paprika – 2Cals, 0.08g Protein
10. A pinch of Salt
11. 8-inch Whole Wheat Tortilla – 130Cals, 4g Protein
Each Wrap: 254Cals, 9g Protein
TEMPEH CHILLI CON CARNE (Serves 4)
1. 2 tbsp. Olive oil, divided - 119Cals
2. 1 cup Tempeh, cut in cubes – 320Cals, 31g Protein
3. 2 tsp. Soy Sauce – 6Cals, 0.8g Protein
4. 1 Red Bell Pepper, diced – 37Cals, 1.2g Protein
5. 1 cup Zucchini, cut into cubes – 19Cals, 1.4g Protein
6. 1 Carrot, diced – 25Cals, 0.6g Protein
7. 2 Garlic Cloves, minced - 8Cals, 0.76g Protein
8. 1 medium Onion, diced – 46Cals, 1.01g Protein
9. 1 can Black Beans – 378Cals, 26g Protein
10. 1 can Diced Tomatoes – 32Cals, 1.52g Protein
11. 1 tbsp. Smoked Paprika – 20Cals, 1.02g Protein
12. ½ tsp. Cumin Powder – 8Cals, 0.37g Protein
13. ¼ tsp. Cayenne Pepper – 1Cal, 0.05g Protein
14. 2 sprigs Coriander, roughly chopped – 1Cal, 0.1g protein
15. 1 cup Cooked Wild Rice – 166Cals, 6.54g Protein
Per serving with Rice: 421Cals, 23g Protein
All these recipes can be prep ahead and you can keep them in the fridge for up to 3 days. Add two ¼ cup servings of trail mix as your snacks and you’ll be meeting your daily protein requirements of 70g protein and about 1700Cals.
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MORE VEGAN RECIPES HERE:
Healthy Indian Meal Plan
https://youtu.be/VxkNL-oFaDg
3-Ingredient Homemade Jams
https://youtu.be/tjtCV7gvI5E
3 Healthy & Easy Poke Bowls
https://youtu.be/RJC6MBlbQy0
5-Minute Meals in a Mug
https://youtu.be/yaSSBmesSas
10 Healthy Desk Snacks for School or Work
https://youtu.be/dBypQfOhOSQ
4 No-Cook Chilled Soups
https://youtu.be/Qye2YHbxKi8
What I Eat in a Day to Stay Lean
https://youtu.be/5ZzAB1pHo-k
3 Skinny Breakfast Muffins
https://youtu.be/LkicedG3L54
Breakfast in a Jar Chia Pudding
https://youtu.be/p7HvNeEJ-EY
3 Vegan Slimming Soups
https://youtu.be/61HoJtjm8fk
4 High Fibre Oatmeal Breakfast
https://youtu.be/qByjiXsxrmc
Veggie Soba Noodles with Peanut Sauce
https://youtu.be/78n5e1SiMe4
♥ SUBSCRIBE for new videos every Monday, Wednesday & Friday. Poke bowl is packed with complex carbs, clean protein, lots of vegetables and healthy fat. Read below for full recipe.
♥ Try it out. Snap & Share pictures. Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video.
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
__________
Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv
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SAUCE RECIPE (serves 2)
1. 1 tbsp. Soy Sauce – 6Cals
1. ½ tsp. Rice Wine Vinegar
3. ½ tbsp. Fresh Lemon Juice – 3Cals
SALMON SASHIMI ON WILD RICE
1. 1 cup Cooked Rice, I used wild rice – 215Cals
2. 1/3 cup Raw Salmon, cut into cubes – 60Cals
3. ¼ Avocado, cut into cubes – 65Cals
4. ¼ cup Steamed Edamame – 47Cals
5. ¼ cup Mango, cut into cubes – 27Cals
6. 1 Scallion, finely chopped – 5Cals
Marination
7. 1 tsp. Sesame Oil – 40Cals
8. 1 tsp. Soy Sauce – 3Cals
9. ½ tsp. Sesame Seeds – 15Cals
PER SERVING – 465Cals
Steps:
1. Start by marinating the salmon. In a small bowl, mix the soy sauce, sesame oil and sesame seeds.
2. Pour mixture over the salmon, coat and let it sit for about 15 minutes.
3. Then all you have to do is assemble the dish in a bowl.
4. So always start with the base, which is the rice, the arrange the rest of the ingredients.
5. Drizzle with a little bit of sauce and serve.
SAUTEED PRAWNS ON GLASS NOODLES
1. 80g Glass Noodles – 135Cals
2. 1/3 cup Prawns, peeled – 66.5Cals
3. ¼ cup Purple Cabbage, shredded – 4.5Cals
4. ¼ cup Cherry Tomatoes, halved – 7Cals
5. 2 tbsp. Cucumber, sliced – 4Cals
6. 1 tbsp. Toasted Seaweed, shredded – 2Cals
7. ½ tbsp. Sesame Oil – 60Cals
Marination
8. 1 tsp. Soy Sauce – 3Cals
9. 1 tbsp. Rice Vinegar
10. ½ tsp. Garlic, minced – 5Cals
11. ½ tsp. Sesame Seeds – 15Cals
PER SERVING – 308Cals
Steps:
1. Let’s start by prepping the noodles. In a large bowl, place the noodles and pour enough boiling water over the noodles. Cover and let it soak for 10 - 15 minutes until the noodles are soft and drain.
2. In a small bowl, mix the soy sauce, rice vinegar, garlic and sesame seeds.
3. Pour mixture over the prawns and allow it to marinate for 5 minutes.
4. Next, heat sesame oil over medium-high heat. Add the marinated prawns and cook very quickly just for about 4 – 5 minutes until the prawns are pink. Don’t overcook them!
5. Time to assemble the dish! Again, always start with the base, which is the glass noodles, and arrange the rest of the ingredients.
6. Drizzle with a little bit of sauce and sprinkle the toppings.
MARINATED TOFU ON QUINOA
1. 1 cup Quinoa, cooked – 222Cals
2. 1/3 block (100g) Firm Tofu, drained, cut into cubes – 62Cals
3. ¼ Avocado, cut into cubes – 65Cals
4. ¼ cup Carrot, shredded – 11Cals
5. 2 tbsp. Corn – 33Cals
6. 2 tbsp. Cucumber, sliced – 4Cals
Marination
7. 1 tsp. Sesame Oil – 40Cals
8. 1 tsp. Soy Sauce – 3Cals
9. ½ tsp. Sesame Seeds – 15Cals
10. ½ tsp. Garlic Clove, minced – 5Cals
11. ½ tsp. Red Pepper Flakes
Sauce:
PER SERVING – 435Cals
Steps:
1) Start by marinating the tofu. In a small bowl, combine the soy sauce, sesame oil, garlic, sesame seeds and red pepper flakes.
2) Coat tofu and leave it to marinate for 5 – 10 minutes.
3) My favourite part, time to put this dish together!
4) So we got the quinoa, tofu and all the vegetables!
5) Pour sauce mixture sprinkle with sesame seeds and serve!
Each bowl is packed with complex carbs, clean protein, lots of vegetables and healthy fat. You can keep experimenting with different toppings so you won’t feel bored eating the same dish over and over again.
How do you like your poke bowl? Let me know in the comments below. All the best xx
