關於 vegan recipes without soy or gluten ，我們在網路上蒐集到這些相關的討論、資訊與評價

之前有提到有重新開始自己打豆漿、煮豆漿，這次錄了比較長的影片，加上多的口白，是為了更清楚表達。因為緊張所以有點停頓，大家見諒。

完全從生的黃豆開始處理、泡豆、打豆、煮漿、裝瓶等步驟。現在我大部份都自己煮，很少再買外頭的黃豆漿了!

影片中是我自己常煮的比例：
生黃豆 0.6 米杯 ~110 ml
水 約 3.2 米杯 ~ 550 ml

The ratio of the soybeans and water in this video
0.6 rice cup ~110 ml raw uncooked soybeans
3.2 rice cup ~ 550 ml water

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完整食譜&細節 Full Recipe & Details
http://bit.ly/homemade-soymilk

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影片中提到的 IN THIS VIDEO

器具：
• 食物調理機開箱文 - https://www.barrelleaf.com/vitamix-5300/
• 調理杯 - https://amzn.to/2PIjGHG
• 壓力鍋 - https://click.alibaba.com/rd/kvbrjphe

Tools
• Blender - https://amzn.to/2wBrTVx
• Blender Container - https://amzn.to/2PIjGHG
• Pressure Cooker - https://click.alibaba.com/rd/kvbrjphe

豆渣食譜：
• 全素豆渣燕麥餅乾 (無麵粉) - https://youtu.be/Z7aWW4S_7nA
• 全素豆渣燕麥穀片(無麵粉) - https://youtu.be/a9V4ywp1tDM

Okara Recipes
• Vegan Soy Okara Oatmeal Cookies (Gluten-Free) - https://youtu.be/dghkdXANkVg
• Vegan Soy Okara Granola (Gluten-Free) - https://youtu.be/CPOsjy0QWnA

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你可能也感興趣 YOU MIGHT ALSO BE INTERESTED

• 自製杏仁奶 - https://youtu.be/h9aXj4MlbMA
• 自製 Reese's 巧克力花生球 (全素,無麵粉) - https://youtu.be/BdFLn9emN7s

• Homemade Almond Milk - https://youtu.be/h9aXj4MlbMA
• Homemade Reese’s Puffs Cereal (Vegan, GF) - https://youtu.be/diZgwWUvcGs

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• 常見問答集 FAQ - https://www.barrelleaf.com/recipe-measurement/
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如果你喜歡這個影片，請給我一個讚，鼓勵是我動力!
也歡迎訂閱我的頻道，之後會有更多的影片喔! 謝謝 :)

If you like this video, please give me a thumbs up & subscribe for more videos coming up!
You could also leave comments below to share your thoughts or what kind of recipe/video that you want to see.
Thank you all.

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Watch Next, Fitness & Nutrition Videos: https://youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Just like a lot of you, I really love to have something sweet at the end of a meal. Now, imagine if you can have your favourite desserts but without packing on high calories, fat or sugar content. That would be a wish come true. It is very possible with these few really simple food swaps to make desserts just that little bit more nutritious and guilt-free. =)

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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Stay Connected & Follow us!
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SWAP
1) Heavy Cream for Greek Yoghurt
2) Cocoa for Carob
3) White Sugar for Stevia
4) Butter for Mashed Bananas
5) Oil for Unsweetened Applesauce
6) White Flour for Oat or Almond Flour
7) Egg for Chia or Flax Seeds
8) Dairy Milk for Soy, Coconut Almond or Rice Milk
9) Cream for Silken Tofu
10) Sugar with Maple Syrup

These are few really simple food swaps to make your desserts and meals much healthier. If this is your first time using a new ingredient, rather than changing the recipe completely, start by swapping a small portion. You might not get it at the right taste or consistency to begin with. But that’s the fun part, keep experimenting until you find the right balance.

What other food swaps do you practice? Do let me know in the comments below.


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Healthy Recipes:
https://www.youtube.com/playlist?list=PLyP8pbBMxcshOHu4RTkZser4rdnR0bdXp


More useful videos to guide you through your fitness journey:

7 Steps to Break-up with Sugar!
https://youtu.be/RyQi44hLbKQ

11 Healthy Foods that can Make You Fat
https://youtu.be/r1LgRCjXJOY

10 Dieting Mistakes - Why You're Not Losing Weight
https://youtu.be/8jk-y-f_5Mw

Top 10 Diet & Fitness Myths to STOP Believing
https://youtu.be/9TVVQ0oPV8E

How to Break Bad Habits & Achieve Your Goals
https://youtu.be/LC0pASppDbs

Why Asians Are Slimmer (9 Tips for Weight Loss)
https://youtu.be/WS6xX72aM5E

How to Train & Eat According to Your Menstrual Cycle
https://youtu.be/PBd2CZC-JIE

Why I Eat White Rice
https://youtu.be/hUr9TLMJ5gI

28-Day Soup Detox Cleanse for Weight Loss
https://youtu.be/CusHEm0HTwI

5 Must Eat Food for a Flat Belly (Healthy Digestion)
https://youtu.be/SQoFM6EoQQ8

3 DIY Asian Detox Herbal Tea
https://youtu.be/DgGvp6vsHZg

Green Tea: Secret to Flat Belly, Youthful Skin & More
https://youtu.be/M5RVJY3ZCI4

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Whether you’re a vegetarian, vegan or just looking to add more vegetables to your diet, try these healthy VEGGIE BURGER recipes!

You get to satisfy your cravings for burgers, but without the saturated fat.These burgers are high in protein & fibre, but low in fat. Oh, the patties are gluten-free as well!

SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

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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/
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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/

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1) CURRY CHICKPEA BURGER
Ingredients (4 Patties)
1. 1 can Chickpeas, washed and drained - 290Cals
2. 2 Garlic Clove, minced – 9Cals
3. 2 tbsps. Olive Oil – 138Cals
4. ½ tsp. Cumin – 4Cals
5. ½ tsp. Curry Powder – 3Cals
6. ½ tsp. Cayenne – 4Cals

Steps:
1. Add the chickpeas into a food processor / blender along with the garlic, all the spices and 1 tbsp. of oil. Blend until you get a thick mixture.
2. Using your hands, form the mixture into 4 burger patties.
3. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
4. Remove from heat and set aside.

Total calories – 448Cals
Calories per patty – 112Cals



2) MUSHROOM BLACK BEAN BURGER
Ingredients (4 Patties)
1. ¾ cup Fresh Mushrooms, finely diced – 12Cals
2. ¾ can Black Beans – 255Cals
3. ½ cup Onion, diced – 32Cals
4. 1 Garlic Clove, minced – 4Cals
5. 1 tbsp. Green Onions, roughly chopped – 2Cals
6. ½ tsp. Cumin – 4Cals
7. 2 tbsps. Olive Oil – 138Cals
8. Salt and pepper, to taste


Steps:
1. So, the first step is to saute the garlic and onion for 3 to 5 minutes, until they are soft and fragrant.
2. Add in the chopped mushrooms, green onions and cumin. Saute for another 5 minutes, or until mushrooms are cooked through. Remove from heat and allow the mixture to cool down.
3. In a bowl, roughly mash the black beans. I like to keep it chunky.
4. Then combine the mashed beans with the onion and mushroom mixture and flavor it with salt and pepper. Mix until all ingredients are well combined.
5. Using your hands, shape the mixture into 4 equal patties, about ¾ to one inch thick.
6. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
7. Remove from heat and set aside.

Total Calories – 447Cals
Calories per patty – 112Cals



3) TOFU CHIA BURGER
Ingredients (4 Patties)
1. 1 block (250g) Extra Firm Tofu – 220Cals
2. ½ cup Onion, diced – 32Cals
3. 1 tbsp. Green Onions, roughly chopped – 2Cals
4. 1 part Chia Mixture (1 tbsp. Chia Seeds + 3 tbsps. Water) – 69Cals
5. 1 Garlic Cloves, minced – 4Cals
6. 2 tbsps. Soy Sauce – 18Cals
7. Salt and pepper to taste
8. 1 tbsp. Oil for frying - 138Cals

Steps:
1. Blend the tofu along with all the rest of the ingredients; onions, green onions, garlic, salt and pepper, chia mixture and soy sauce. Blend until you form a tofu paste. The chia mixture binds the tofu mixture together.
2. Next, gently form the tofu mixture into patties, pressing everything together to form round patties about ¾ to 1-inch thick. This will make you about 4 patties.
3. Lightly pan-fry the patties until lightly golden brown and crisp for about 5 to 6 minutes on each side.
4. Remove from heat and set aside.

Total Calories – 414Cals
Calories per patty – 104Cals