關於 healthy vegetarian snacks, indian ，我們在網路上蒐集到這些相關的討論、資訊與評價

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.

__________

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

__________


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!
__________

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

__________

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.

__________

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

好耐冇出過IHERB了！今次一次過出番過去幾個月嘅IHERB敗家，當中林林種種有食品、護膚品、家居清潔用品⋯乜都有啲！有回購有新產品，希望大家都鐘意啦！
呢段時間買滿USD50用銀聯咭付，輸入Promo Code "UPHK8" 有USD8折扣優惠.
You must pay using your UnionPay credit card in order to receive this discount (only cards with the UnionPay logo and starting with the numbers 62 are eligible).

iherb網址 : http://goo.gl/325b7Q
＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊
iHerb開戶教學篇，輕鬆開戶，展開網購敗家之路﹕http://bit.ly/2fX77GI
Iherb好物大集會﹕http://bit.ly/2gv8BKT （綜合歷年好物分享）
＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊＊

Product Mentioned :
1) Chimes, Ginger Chews 薑糖﹕http://bit.ly/2pjaI6o
2) Nature's Way, Alive! Once Daily Women's Ultra Potency Multi-Vitamin 女仕多種維他命﹕http://bit.ly/2q9xWzD
3) Puracy, Natural Dish Soap, Green Tea & Lime 洗潔精 ﹕http://bit.ly/2qBy0Iw
4) Mrs. Meyers Clean Day, Liquid Dish Soap, Geranium Scent 洗潔精（好用）﹕http://bit.ly/2pQaWEO
5) Made in Nature, Organic Mangos Sweet & Tangy Supersnacks 芒果乾﹕http://bit.ly/2pPVtF5
6) Better Than Bouillon, Chicken Base, Reduced Sodium 雞味味精（取代雞粉） ﹕http://bit.ly/2p6mcxP
7) Frontier Natural Products, Vegetarian Broth Powder, Chicken Flavored 素食味精（雞味）﹕http://bit.ly/2q9AnlX
8) Frontier Natural Products, Bac'Uns Vegetarian Bits 天然味精（取代雞粉）﹕http://bit.ly/2q9OeJ2
9) Nescafé, Taster's Choice, Instant Coffee Beverage, Hazelnut 榛子味即溶咖啡﹕http://bit.ly/2pjQV6A
10) Madre Labs, CafeCeps, Energizing Instant Organic Coffee Beverage 即溶咖啡﹕http://bit.ly/2p6zZ7w
11) Frontier Natural Products, Lemon Ginger Tea 檸薑茶﹕http://bit.ly/2pLuNEY
12) Edward & Sons, Not-Chick'n, Natural Bouillon Cubes, 8 Cube 盒裝味精（取代雞粉）﹕http://bit.ly/2qKRLue
13) Crown Prince Natural, Smoked Baby Clams in Olive Oil 蜆肉罐頭（好食）﹕http://bit.ly/2pjPVzq
14) Crown Prince Natural, Naturally Smoked Oysters, in Pure Olive Oil 煙燻蠔罐頭（好食）﹕http://bit.ly/2qBQyYS
15) Now Foods, Quinoa Cups, Savory Garlic & Mushroom 即食藜麥﹕http://bit.ly/2pQ84rx
16) Organix South, TheraNeem Naturals, Triple Neem Ointment 印度苦楝油軟膏﹕http://bit.ly/2pLjjRI
17) Jeffrey James Botanicals, The Serum, Deeply Hydrating Serum 保濕精華（好用）﹕http://bit.ly/2qL1aBU
18) Jeffrey James Botanicals, The Light, Age-Defying C Serum 維他命C精華﹕http://bit.ly/2qN2aEQ
19) InstaNatural, Hyaluronic Acid Serum with Vitamin C, Anti-Aging 抗衰老維他命C精華﹕http://bit.ly/2p6wUV1
20) Now Foods, Sugarless Sugar, 35 Packets 代糖﹕http://bit.ly/2pLeLLe
21) Nature's Way, Sambucus, Standardized Elderberry, Sugar-Free 無糖接骨木果漿﹕http://bit.ly/2pLlaG5
22) Nature's Way, Original Sambucus, Bio-Certified Elderberry Lozenges, 30 Lozenges 接骨木果丸裝﹕http://bit.ly/2qBOUXb
23) Surya Henna, Henna Cream, High-Performance Healthy Hair Color for Grey Coverage, Dark Brown 天然海靈草染髮膏﹕http://bit.ly/2pfAOpM
24) Rainbow Research, Henna, Hair Color and Conditioner, Dark Brown (Sable) 天然海靈草染髮粉﹕http://bit.ly/2qC7AWY
25) Mrs. Meyers Clean Day, Liquid Hand Soap Refill, Geranium Scent 洗手梘液﹕http://bit.ly/2pPXCQS
26) iHerb Goods, Grocery Tote Bag, Extra Large 環保袋﹕http://bit.ly/2qL25lQ
27) iHerb Goods, Promotional Shower Cap, Mirror & Nail File Pieces 試用套裝（浴帽、鏡、指甲挫）﹕http://bit.ly/2qNttzb
28) iHerb Goods, Bamboo, Ballpoint Pen 原子筆﹕http://bit.ly/2qBDt20
29) Blue Diamond, Almond Nut-Thins, Nut & Rice Cracker Snacks, Cheddar Cheese 芝士味薄脆餅﹕http://bit.ly/2pLD5fT
30) Organic Valley Purity Farms, Organic, Ghee, Clarified Butter 酥油﹕http://bit.ly/2pLzTBf
31) Pacifica, Natural Color Quench Lip Tint, Sugared Fig 無花果色潤唇膏﹕http://bit.ly/2p6tB01
32) Everyday Coconut, Face Wash, For All Skin Types, Cleansing and Purifying 椰子油洗面乳（好用）﹕http://bit.ly/2pfsCWJ
33) Nubian Heritage, African Black Soap, Body Wash, Detoxifying & Balancing 非洲黑梘沐浴液原味（好好用）﹕http://bit.ly/2qNb2dY
34) Nubian Heritage, Body Wash, Lemongrass & Tea Tree 香茅味沐浴液﹕http://bit.ly/2pQyuHM
35) Nubian Heritage, Body Wash, Mango Butter 芒果味沐浴液﹕http://bit.ly/2pQANL5
36) Nubian Heritage, Body Wash, Relaxing & Nourishing, Lavender & Wildflowers 薰衣草野花沐浴液﹕http://bit.ly/2q9EfTX
37) Nubian Heritage, Body Wash, Indian Hemp & Haitian Vetiver with Neem Oil 印度大麻沐浴液﹕http://bit.ly/2p6n1a0

片中首飾及服裝﹕
首飾FB﹕https://www.facebook.com/thatsjewelry/
服裝FB﹕https://www.facebook.com/ThatsMiHK/

如果鍾意睇嘅，記得訂閱同比個LIKE！

多謝收看，多謝支持！
Thank you for watching, please subscribe
Freeminder facebook fanspage : http://www.facebook.com/hkfreeminder
Freeminder Shop Facebook fans page : https://www.facebook.com/FreeminderShop/
instagram : freeminder_emi
email contact : hkfreeminder@gmail.com

iherb｜敗家｜