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).
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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
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vegan indian wrap 在 Peaceful Cuisine Youtube 的精選貼文
I love samosa with mint chutney. Every time I go to an Indian restaurant, I order this besides curry and naan:)
Check out the No music version of this recipe video below ;)
https://youtu.be/KMi6aX-Z0Ns
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Facebook : https://www.facebook.com/peacefulcuisine.ryoya
Instagram:http://instagram.com/peaceful_cuisine/
Website : http://www.peacefulcuisine.com
2nd Channel : https://www.youtube.com/user/peacefulcuisine2nd
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Ingredients:
For the dough:
200g whole wheat flour
30g oil
100g water
1/4 tsp salt
For the samosa filling:
300g potatoes
1/2 piece green chili pepper
30g sweet green pepper
100g onion
1 tbsp oil
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp fennel seeds
1/2 turmeric powder
1/2tsp salt
For the mint chutney:
20g mint leaves
20g coriander leaves
5g garlic
5g ginger
1 tbsp lemon or lime juice
1/2 green chili pepper
1/2 tsp salt
1 - 2 tbsp water
Instructions:
1. combine all the ingredients for the dough in a bowl and set aside.
2. boil or steam potatoes.
3. Fry spices, salt and turmeric. then add onion, green pepper and and chili pepper. add potatoes. mush a little bit.
4. divide the dough into 5 pieces, roll out the dough into an oval shape and cut in half.
5. make it into corn shape and put filling into the dough. wrap the filling and cover completely.
6. Deep fry for 3 - 5 minutes.
7. blend all the ingredients for mint chutney with a blender.
8. Enjoy!
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Ingredients in this recipe are:
Himalania, Fine Pink Salt
http://iherb.com/Himalania-Fine-Pink-Salt-10-oz-285-g/50193?rcode=yoy970
Frontier Natural Products, Organic Whole Coriander Seed
http://iherb.com/Frontier-Natural-Products-Organic-Whole-Coriander-Seed-16-oz-453-g/30976?rcode=yoy970
Frontier Natural Products, Organic Whole Fennel Seed
http://iherb.com/Frontier-Natural-Products-Organic-Whole-Fennel-Seed-16-oz-453-g/30935?rcode=yoy970
Frontier Natural Products, Organic Whole Cumin Seed
http://iherb.com/Frontier-Natural-Products-Organic-Whole-Cumin-Seed-16-oz-453-g/30936?rcode=yoy970
Simply Organic, Turmeric Powder
http://iherb.com/Simply-Organic-Turmeric-2-38-oz-67-g/31462?rcode=yoy970
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I often order organic foods from iHerb.
Check out their HP below.
http://www.iherb.com/?rcode=YOY970
Use a Code YOY970 to get up to $10.00 off on your first purchase.
They ship internationally at low price.
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「材料」
◆皮生地◆
全粒強力粉 200g
オイル 30g
水 100g
塩 小さじ1/4
◆サモサの具◆
ジャガイモ 300g
青唐辛子 1/2本
ししとう 30g
玉ねぎ 100g
オイル 大さじ1
フェンネル 小さじ1
クミン 小さじ1
コリアンダー 小さじ1
塩 小さじ1/2
ターメリック 小さじ1/2
◆ミントチャツネ◆
ミントの葉 20g
コリアンダーの葉 20g
にんにく 5g
生姜 5g
青唐辛子 1/2本
レモン汁 大さじ1
塩 小さじ1/2
水 大さじ1〜2
「作り方」
1、皮生地の材料を全て混ぜ合わせておく。
2、ジャガイモを茹でます。
3、スパイス、塩、ターメリックを炒めます。玉ねぎ、ししとう、青唐辛子を加えて炒めます。ジャガイモも加え少しすり潰しておきます。
4、皮生地を5等分し、楕円形に伸ばしたら半分に切り分けます。
5、円錐型に形作り、中にフィリングを詰めます。フィリングがはみ出ないように皮生地で完全に覆います。
6、3〜5分程度、油で揚げます。
7、ミントチャツネの材料を全てブレンダーにかけます。
8、出来上り!
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Equipments & etc:
Camera : Sony A7RII
Lens : FE 35mm F1.4 ZA [SEL35F14Z]
Lens Filter : Kenko variable NDX 82mm
Mic:SHURE VP83
Monitor : Atomos Ninja Assassin
Tripods:SLIK carbon 923 pro/ SLIK carbon 823 pro/ SLIK mini pro 7
Slider : SYPR Magic Carpet Short Track / SYRP Genie
Software : Adobe Premiere Pro CC
Music 1 : Heartfelt / Paul Mottram(http://www.audionetwork.com/browse/m/track/heartfelt_37702)
Music 2 : High Society Waltz / Paul Mottram(http://www.audionetwork.com/browse/m/track/high-society-waltz_37584)
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vegan indian wrap 在 70 Indian Wrap Recipes, Veg Wrap Recipes - Pinterest 的推薦與評價
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