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Preparing to cook one of the superfood: Broccoli🥦
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Broccoli is a great source of Vitamin K and C, a good source of folate (folic acid), high in fiber and also provides potassium.
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In fact, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
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There are several ways to cook broccoli such as roasted, steam, stir-fry and sautéed. Depends on personally preference. 😃
Preparing to cook one of the superfood: Broccoli🥦
.
Broccoli is a great source of Vitamin K and C, a good source of folate (folic acid), high in fiber and also provides potassium.
.
In fact, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
.
There are several ways to cook broccoli such as roasted, steam, stir-fry and sautéed. Depends on personally preference. 😃
กินเจกันมั้ยยย "อิ่มท้อง อิ่มใจ ได้บุญ“
บอกเลยว่าเดี๋ยวนี้อาหารเจ มาไกลมาก
ทำได้น่ากิน แถมยังอร่อยรสไม่จืดชืดเหมือนแต่ก่อน
วันนี้แอดมีโอกาส สั่งอาหารผ่านทางแอป foodpanda
(หรือเพื่อนๆจะสั่งจากเว็บไซต์ www.foodpanda.co.th ก็ได้)
ตอนนี้เค้ามีโปรกินเจ คือดีมากเวอร์ แค่เข้าแอป
เลือกอาหารเจจากร้านต่างๆแล้วใส่โค้ด “KINJ19”
ก็ได้ส่วนลดร้านอาหารที่ร่วมรายการ 40%
เมื่อสั่งขั้นต่ำ 150 บาท ลดสูงสุด 400 บาทเลยเธอ!!!
มาถึงจุดนี้ขอรีวิวอาหารที่แอดสั่งมานิสนุง
เปิดด้วย อาหารคาว3เมนูจากร้าน Broccoli Revolution
-เมนู เบอริโต้ไส้ฟักทองบด อโวคาโด้และซอสซัลซ่า
แป้งนุ่มอร่อย ใส้ผักทะลัก รสชาติละมุน ใครอยากเปลี่ยนรสชาติก็จิ้มซอส แนะนำเลยกินง่ายดี
-เมนู ผัดไทยเส้นธัญพืชเมล็ดเจีย
ผัดไทยเส้นธัญพืชเมล็ดเจียผัดพร้อมเต้าหู้ กินคำแรกก็อู้ววว เพราะรสชาติเข้มข้นรสผัดไทยมากๆ ชอบตรงเส้นเค้าหนึบดี
-เมนู ขนมจีนแห้งเต้าหู้ ปอเปี๊ยะและผักสไตล์เวียดนาม
ดีงามที่แป้งบางกรอบใส่แน่นๆกินกับขนมจีนออกเปรี้ยวๆหวานๆ คือฟินหยุดกินไม่ได้อ่ะ
จบด้วยของหวานจาก
-ร้าน Makai Acai & Superfood Bar
เมนู Makai O.G.
หอมหวานจากกล้วย ตัดหวานด้วยกีวี่และสตรอว์เบอร์รี ดี้ดีย์
ตรงท๊อปปิ้งกลาโนล่า เมล็ดเจีย และมะพร้าวเล็กๆ เคี้ยวเพลินดี เอาใจสายเฮลตี้มั่กๆ
-ร้าน summer bowl
เมนู ยูไก โบวล์
แนะนำให้กินตอนเย็นๆ รสชาติลงตัวมาก
ไม่คิดว่ามะม่วงกับสตรอเบอรี่จะเข้ากันดีขนาดนี้
ตักพร้อมลูกเดือยอบกรอบว่าฟินแล้ว ตักทะลุไปที่ไอติมข้างล่างคือสวรรค์เลยจ้า
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ปล.ชอบfoodpandaตรงที่
เค้าส่งฟรี คนส่งพูดเพราะ ยิ้มแย้ม
ที่สำคัญส่งเร็วมากกก
ตอนนี้นางมีมากกว่า 16 จังหวัด ทั่วประเทศแล้วนะ
อยากกินร้านดังๆก็สั่งได้ Bonchon, Fuji, Burger King,
ส้มตำและ street food ก็มีแก ปุ๊เย็นตาโฟ, ข้าวมันไก่บารอน, โจ๊กบางกอก, แซ่บวัน (รัชดาภิเษก)
และชาไข่มุก KOI The, Kamu, Dakasi, Alley, Brix, Fresh me โอ้ยยยสั่งเลยยย
#ส่วนลด40%
#โปรเทศกาลกินเจ
#foodpanda
#foodpandaTH
#ขอรีวิวนะพอใจ
近排天氣咁凍，好想食暖笠笠嘅鍋物? 整咗呢個南瓜豆乳新豬肉丸鍋? 食素嘅朋友都啱㗎?
新豬肉系列現於指定惠康、Market Place、百佳門市及全線HKTVmall、大昌食品、Green Common有售。
南瓜豆乳新豬肉丸鍋
(2人份量)
材料 ． Ingredients
新豬肉 230克
OmniPork 230g
南瓜 600克
Pumpkin 600g
娃娃菜 1棵
Baby Chinese Cabbage x1
西蘭花 1個
Broccoli x1
豆腐 1磚
Tofu x1
紅蘿蔔 1條
Carrot x1
本菇 100克
Shimeji Mushrooms 100g
金菇 100克
Enoki 100g
香菇 2粒
Shiitake Mushrooms x2
茼蒿 適量
Crown Daisy - As appropriate
新豬肉調味料 ． OmniPork Seasonings
鹽 1/4 茶匙
Salt ¼ teaspoon
糖 2 茶匙
Sugar 2 teaspoon
胡椒粉 1 茶匙
White Pepper Powder 1 teaspoon
麻油 1 湯匙
Sesame Oil 1 tablespoon
生粉 1 湯匙
Cornstarch 1 tablespoon
湯底材料 ． Soup Base
無調整豆乳 600毫升
Plain Soy Milk 600ml
素高湯 400毫升
Vegetable Broth 400ml
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大家都試下整啦！
想知我平時食咩好嘢就睇我 facebook 同 instagram 啦!
Facebook．https://www.facebook.com/cookaka.cooking
Instagram．http://instagram.com/_cookaka
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Video designed and edited by Cookaka.
#冬日 #暖心 #鍋物 #新豬肉 #OmniPork #家嚐變新 #Omnicious #新嚟新豬肉 #健康 #清新 #簡易 #新豬肉 #蔬菜 #免焗 #開胃 #日式 #食譜 #簡易 #煮食 #料理 #打邊爐 #香港 #OmniPork #recipe #Japanese #food #simple #healthy #nobake #green #superfood
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ BARLEY is one of the world's oldest superfoods, which is loaded with all the essential nutrients and we all should be adding into our diet!
Use barley just like rice, oats or other grains. Make stir-fry barley rice, risotto, barley soup or stew or toss into salads!
Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
________________
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
Stay connected and follow me:
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
(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________
BARLEY PORRIDGE (serves 1)
1) ¼ cup Pearl Barley – 176Cals
2) ¾ cup Water
3) 1/2 cup any Milk – 60Cals
4) 1 tsp. Chia Seeds – 22Cals
5) 1 tbsp. Apricot Seeds - 76Cals
6) 1 Banana, sliced – 105Cals
7) 1 tsp. Honey - 21Cals
Per Serving: 460Cals
Steps:
1) In a small pot, combine pearl barley with water and bring to a boil.
2) Lower the heat and simmer until water has been absorbed and barley is completely soft, for about 20 - 30 minutes.
3) Then stir in the milk, and allow is to simmer very quickly until you get your desired consistency. Remove from heat.
4) Top it up with banana, apricot seeds and chia seeds. You can choose to drizzle it with a little bit of honey.
BARLEY BEET SALAD (serves 2)
1) 1 ½ cup Cooked Barley – 289Cals
2) 2 cups Baby Spinach – 20Cals
3) ½ cup Purple Cabbage – 11Cals
4) 2 Beetroot, cooked and sliced – 70Cals
5) ¼ cup Fresh Mint leaves – 4Cals
6) 2 tbsps. Feta Cheese, crumbled – 47Cals
7) 1 tbsp. Dried Cranberries – 22Cals
8) 1 tbsp. Apricot Seeds – 76Cals
Dressing, combine:
1) ½ tbsp. Olive Oil – 60Cals
2) 2 tbsps. Lemon Juice – 8Cals
3) 1 tsp. Honey – 21Cals
Per Serving: 314Cals
Steps:
All you have to do is to assemble all the ingredients together. Drizzle with the lemon honey dressing and serve.
STIR-FRIED BARLEY "RICE" (serves 2)
1) 1½ cups cooked barley – 289Cals
2) 1 medium Carrot, diced – 25Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ½ Red Bell Pepper, diced – 9Cals
5) 1 ½ cups Cabbage, shredded – 33Cals
6) 1 Zucchini, diced – 33Cals
7) ½ head broccoli, cut into florets – 85Cals
8) 2 cloves Garlic, crushed – 8Cals
9) 1 tbsp. Olive Oil -120Cals
10) 2 tbsps. Soy Sauce – 18Cals
11) Salt and Pepper to taste
Per serving – 314Cals
Steps:
1) Heat oil over medium-high heat.
2) Add in all the vegetables - garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage. Stir fry for about 3-4 minutes until vegetables are tender but still crunchy.
3) Then stir in the barley, soy sauce and salt and pepper and toss thoroughly until all ingredients are well combined.
4) Garnish with spring onions and serve.
BARLEY & BEEF STEW (serves 2)
1) ½ cup Pearl Barley – 350Cals
2) 300g Beef Ribs – 360Cals
3) 1 Carrot, chopped – 20Cals
4) 1 cup Celery, chopped – 14Cals
5) 1 cup Mushroom, sliced – 16Cals
6) 1 small Onion, chopped – 25Cals
7) ½ tbsp. Unsalted Butter – 51Cals
9) 2 cups water
10) ½ tsp. Dried Basil Leave
11) Salt and pepper to taste
Per Serving – 418Cals
Steps:
1) In a pot, melt butter over medium-high heat.
2) Add in the beef pieces to sear. Season with salt and pepper. Set aside.
3) In the same pot, sauté the onions until fragrant and slightly brown, just for about 5-6 minutes.
4) Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes.
5) Then stir the beef back into the pot. Add 2 cups of water, sprinkle with basil leaves and allow beef to gently simmer under low heat until very tender, for about 1 hour. Don’t forget to stir occasionally.
6) Once the beef is tender, add in the remaining ingredients - barley, celery and carrots. Continue cooking all the ingredients until they are tender for another 40 - 50 minutes. Serve warm.
7) If you like your beef falling off the bone, then cook for another additional hour.
SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial VEGAN'S SUPERFOOD, TEMPEH!! If you’ve not heard of it or haven’t given it a chance, well it’s time to add tempeh into your diet.
SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes
Watch this video to learn more about tempeh, the benefits and READ below for the recipes and steps.
________________
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
Stay connected and follow me:
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
(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________
Tempeh is a fermented form of soy that’s high in protein, low in fat and rich in probiotics, hence making it very easy to digest. For every 100g it contains 18g of protein and under 200 Calories! It is also a complete protein, containing all nine essential amino acids. Hence, making it an excellent choice as a meat replacement, without the saturated fat or cholesterol.
Although it’s firm, it still absorbs the flavours around it, so it’s an easy and versatile ingredient to add to any dish.
SWEET & SOUR TEMPEH
Ingredients (serves 4):
1. 1 (250g) packages Tempeh, cut into cubes – 482Cals
2. ½ medium red bell pepper, cut into chunks - 18.5Cals
3. ½ medium green bell pepper, cut into chunks - 18.5Cals
4. ½ Red Onion, roughly chopped – 23Cals
5. 1 cup Pineapple, cut into chunks – 80Cal
6. 2 Garlic Cloves, minced – 9Cals
7. 1.5 tbsps. Sesame Oil – 180Cals
8. A handful of Fresh Coriander, roughly chopped – 6Cals
9. ¼ tsp. Red Chilli Flakes – 2Cals
Total Calories – 819Cals
Sweet and Sour Sauce:
1. ¼ cup Ketchup - 68Cals
2. ¼ cup Rice Vinegar - 8Cals
3. ½ tbsp. Soy Sauce
4. 1.5 tbsps. Raw Honey - 96Cals
5. 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water - 30Cals
6. ¼ cup water
Steps:
1. First, prepare the sweet and sour sauce. In a bowl, whisk together ketchup, rice vinegar, soy sauce, honey, water and cornstarch. Set aside.
2. In a large pan, heat oil over medium-high heat. Stir in tempeh, bell pepper, onion, garlic, and chilli flakes. Cook until just beginning to brown, 5-7 minutes or until vegetables are slightly tender.
3. Mix in the pineapple and sweet and sour sauce mixture. Continue to cook very quickly for another 2 to 3 minutes until all ingredients are evenly coated and remove from heat.
4. Sprinkle with a little bit of cilantro and serve.
Total Calories – 1021Cals
Calories per serving – 256Cals
SAUTE VEGETABLE TEMPEH
Ingredients (serves 4)
1. 150g tempeh, cut into cubes – 290Cals
2. 1 red onion, roughly chopped – 46Cals
3. ½ medium red bell pepper, cut into chunks - 18.5Cals
4. ½ medium green bell pepper, cut into chunks - 18.5Cals
5. 2 Garlic Cloves, sliced – 9Cals
6. 1 head Broccoli – 98Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1.5 tbsps. Soy Sauce – 14Cals
Steps:
1. Heat the oil in a wok over a high heat. Add garlic, tempeh and soy sauce, stir-fry until the tempeh begins to colour.
2. Then add in onion, broccoli and bell peppers. Stir fry for few minutes or until the vegetables are tender crisp.
3. Serve immediately.
Total Calories – 563Cals
Calories per serving – 141Cals
BAKED TEMPEH
1. Start by slicing up the tempeh into different shapes and sizes, depending on the recipe. Now let’s prep the marinade sauce, I’m using 2 tbsps. soy sauce, 1 tbsp. olive oil and 2 garlic cloves, minced.
2. Pour the sauce over the tempeh to pack in more flavours. Lay them out on a tray.
3. Bake them all at 180 degrees celcius in a pre-heated oven for about 15 -20 minutes.
4. So you can enjoy, baked tempeh skewers, top your salad up with baked tempeh, make tempeh sandwich or simple enjoy it on it’s on as a snack.
TEMPEH BOLOGNESE SAUCE
Ingredients (serves 4):
1. 150g tempeh, crumbled – 290Cals
2. 1 can Diced Tomatoes – 106Cals
3. 2 tbsps. Olive Oil – 138Cals
4. 1 cup Chopped Onion – 64Cals
5. 2 Garlic Cloves, minced – 9Cals
6. ¼ tsp. Dried Basil - 1Cals
7. 1 tbsp. Fresh Coriander, minced – 2Cals
8. Salt and pepper to taste
Steps:
1. Heat oil over medium-high heat. Cook the onion and garlic, until they are lightly browned, for about 3 minutes.
2. Then stir in the crumbled tempeh and continue to cook until the tempeh begins to brown. Then mix it the diced tomatoes, basil and flavor with salt and pepper.
3. Allow all the ingredients to cook and simmer for another 5 – 7 minutes until the tempeh absorbs the flavour of the sauce. Don’t forget to stir occasionally.
4. You can either choose to serve it on pasta or rice.
Total calories – 610Cals
Calories per serving – 153Cals
