關於 what to do with baked beans ，我們在網路上蒐集到這些相關的討論、資訊與評價

檳城 │ 愜意週末遊
某天週末睡到自然醒 (好像天天都是自然醒 😅)，選擇來到 Wholey Wonder 吃個早午餐，一進門就知道沒來錯了！愜意、慵懶、漫活就是我的旅行節奏，這家店就是這感覺，想慵懶地運動的話，還可以參加他們的瑜伽課程喔~

Vegan的朋友，應該都沒辦法抗拒 🍕 Pizza的誘惑吧！這個用鷹嘴豆麵粉做的無麩質「Wholey Pizza」(RM20)，非常好吃，本來跟旅伴有些小吵架，卻因為這pizza太好吃，重新開始說話了 😂；這家的餡餅 - Twisted Shepherd (RM20) 也大推，蕃薯泥包裹著我最愛的豆子 (豐富蛋白質啊 😍)，再拿去烤，香氣四溢，口感綿綿的，小口咬下去 (因為太燙了 😂)，蕃薯泥整個融入到豆子裡去，是我喜歡的口感 ✌️

推開店的後門，別有洞天啊！這裡像是一個小社區，只有幾家可愛的店，圍著一個小公園和小舞台，不時會有「Sunday Market」，這麼巧又被我遇上，幸運幸運 ☺️ 你可以在市集裡找到各式各樣可愛的大小東西，還可以享受音樂，睡個午覺，真的很愜意呢~

Penang │ a cozy afternoon
I had a brunch in Wholey Wonder one day, and when I enter the cafe, I know that I made a good decision! Cozy, laid-back, and slowness is the rhythm of my travels. This cafe gave me the same feeling. If you want to do a lazy exercise, you can also take part in their yoga classes.

For vegans like me, I think we just can't resist the temptation of Pizza! This gluten-free "Wholey Pizza" (RM20) made with chickpea flour is very delicious. I had a little quarrel with my travel companion, but because the pizza was so delicious, we started talking again 😂. The pie with baked mashed sweet potato topping with lentils (rich in protein 😍), called The Twisted Shepherd (RM20) is also highly recommended. The whole potato mash is integrated into the beans, which is my favorite texture. ✌️

Walk out to the back door of the cafe, another paradise! It's like a small community, there are only a few lovely shops, surrounded by a small park and a small stage. From time to time, there will be "Sunday Market". I am so lucky to be in the market. You can find a lot of kinds of cute things here, you can also enjoy music, and take a nap, really what a cozy afternoon~

Wholey Wonder
🌱│💰💰💰💰│😋😋😋😋😋
📍61, Jalan Gurdwara, Penang
⏳ 12:00 - 21:00
🚫Monday

#檳城素食 #veganinpenang #sundaymarket

What's in My Kitchen Pantry? What do I eat on a daily basis? Here are my top 15 Must-Haves. Watch this video!
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

What's in your kitchen pantry? Let me know in the comments below. 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.

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What’s in My Kitchen Pantry (15 Must Have!)
1) Teas - Drink green tea on a daily basis to support a healthy gut & weight.
2) Oats - Choose rolled oat as it’s less processed and will keep you fuller for longer.
3) Nut Butter - Buy 100% pure, without added salt / sugar or preservatives.
4) Nuts & Seeds - Buy in small packets to control your portion. Each serving is 40g!
5) Herbs & Spices - To avoid packing on added calories, flavour your food with herbs and spices.
6) Quinoa - One of the world’s healthiest grains. Red quinoa is less processed and will take longer to cook.
7) Canned beans - Very convenient and saves plenty of cooking time. Remember to rinse and drain before cooking to reduce the sodium levels.
8) Tuna cans - A very convenient source of protein. Choose tuna in water and avoid tuna in oil!
9) Supplements - Supplements will never replace proper nutrition but they can help you achieve your fitness goals quicker. You must still consume real whole foods!
10) Coconut & Olive Oil - Great to be used for cooking, baking and as a dressing.
11) Goji Berries - Very high in antioxidants and secret to youthful skin. Enjoy as snacks or top it onto salads, oatmeal, or add into water and baked goods.
12) Chia Seeds - Great as an egg replacement for vegans. Mix 1 tbsp. Chia to 3 tbsps. Water.
13) Maple Syrup - A healthier sweetener but sugar is still sugar! Consume in small quantity!
14) Nut butter powder - Nutty flavour which I like to add into my smoothie, shakes, oatmeal, and healthy muffins.
15) Chocolate drink - Indulge in moderation.

________________

No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Oven-baked recipes are a life-saver for those who are busy. All you need is to do a little bit of prep work, pop it all in the oven, and you can get on with doing what you need to, while a nutritious meal is cooking for your family.

It’s a healthy and wholesome meal all in one tray. The formula is really simple. Combine Protein + Vegetables + Oil + Seasoning and you have your dinner! Watch this video!

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/

________________

ROASTED CHICKEN W MIXED VEGETABLES (serves 2)
1. 2 Chicken Legs Quarter – 336Cals each
2. 2 Carrots, sliced – 50Cals
3. 1 head Broccoli – 98Cals
4. 1 Sweet Potato, sliced into cubes – 112Cals
5. 1 Red Onion, sliced – 46Cals
6. 6 Garlic Cloves, crushed – 27Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1 tbsp. Apple Cider Vinegar – 3Cals
9. ¼ tsp. Fresh Rosemary, chopped
10. ¼ tsp. Mixed herbs
11. Salt & Pepper to taste

Steps:
1. Pre-heat oven to 425°F/220°C.
2. Rub the chicken legs with olive oil. Season with fresh rosemary, salt and pepper. Set aside.
3. Next, make a bed for the chicken pieces by arranging the vegetables on the bottom of a baking dish. Season the vegetables with a little bit of olive oil, apple cider vinegar, salt, pepper, mixed herbs and some rosemary.
4. Transfer and arrange the chicken legs on top of the vegetables.
5. Bake for an hour or until chicken is cooked through.
6. Serve warm!

Per serving: 540Cals


BAKED SALMON & ZUCCHINI (serves 1)
1. 1 Salmon Fillet - 416Cals
2. ½ Zucchini, halved lengthwise and thinly sliced – 9Cals
3. ½ cup Cherry Tomatoes, halved – 13Cals
4. ½ Lemon, slices, plus 2 teaspoons fresh lemon juice – 8Cals
5. 1 Garlic Cloves, minced – 4.5Cals
6. ¼ tsp. Rosemary, chopped
7. ¼ tbsp. Olive Oil – 17.5Cals
8. Salt & pepper to taste

Steps:
1. Preheat oven to 350°F/180°C.
2. Let’s prep the salmon. Marinade the salmon fillet with olive oil, salt & pepper, chopped rosemary and garlic clove. Gently massage the seasoning into the salmon and set aside.
3. Next, line a baking tray with tin foil. Then make a bed for the salmon fillet by arranging all the vegetables on the bottom of a baking dish and season with salt and pepper.
4. Place the salmon and drizzle with freshly squeezed lemon juice. 5. Seal it all in tightly. Place into oven and bake until cooked through for about 30 minutes.
5. Enjoy warm

Per serving: 468Cals


AUBERGINE & BLACK BEAN RATATOUILLE (serves 4)
1. 2 Aubergines, sliced – 272Cals
2. 1 Zucchini, sliced – 33Cals
3. 1 tbsp. olive oil – 69Cals
4. 1 can Diced Tomato – 108Cals
5. 1 can Black bean- 316Cals
6. 1 Onion, chopped – 46Cals
7. 2 Garlic Cloves, chopped – 9Cals
8. 25g Grated Parmesan -108Cals
9. ¼ tsp. Cayenne Pepper
10. Salt & Pepper to taste

Steps:
1. Pre-heat oven to 220°C.
2. In a large bowl, season the aubergine and zucchini slices with olive oil, and salt and pepper. Set aside.
3. To make the sauce, mix together the diced tomato, black beans, onion, garlic, cayenne pepper and salt & pepper. Set aside.
4. Now let's assemble the dish. In a baking dish, arrange the aubergines and zucchini slices in a single layer.
5. Next, pour in a layer of the black bean sauce. Then top it up with another layer of aubergine and zucchini slices. Repeat until the baking tray is filled.
6. Finally, sprinkle with some grated cheese. Bake in the oven for 30 - 40 minutes until the top layer is golden brown. Serve hot.

Per serving: 241Cals

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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Joanna Soh:
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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