關於 quinoa wrap ，我們在網路上蒐集到這些相關的討論、資訊與評價

MENU DIET YANG SESUAI UTK BF MOM
.
Menu diet BF mom tak byk beza pon dgn menu diet orang2 lain. Cuma extra, portion perlu pada fiber. Utk protein jaga portion, cara masak dan
karbo pilih byk yg kompleks karbo mcm..
✅roti wholegrain,
✅parboiled rice,
✅wholemeal wrap,
✅wholegrain pasta,
✅cauliflower,
✅quinoa dan lain2.
.
Buah-buahan dan fiber lebihkan.
.
Yang paling penting KAWAL PORTION dan CARA MASAKAN! Elakkan white sugar, transfat and process food. Air kosong haruuusss 3 liter above.
.

.
𝑻𝒖𝒓𝒏 𝒐𝒏 𝒏𝒐𝒕𝒊𝒇𝒊𝒄𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅𝒂,𝒂𝒈𝒂𝒓 𝒂𝒏𝒅𝒂 𝒕𝒊𝒅𝒂𝒌 𝒌𝒆𝒕𝒊𝒏𝒈𝒈𝒂𝒍𝒂𝒏 𝒅𝒆𝒏𝒈𝒂𝒏 𝒑𝒐𝒔𝒕𝒊𝒏𝒈 𝒕𝒊𝒑𝒔2 𝒂𝒕𝒂𝒖 𝒊𝒏𝒇𝒐 𝒅𝒂𝒓𝒊𝒑𝒂𝒅𝒂 𝒔𝒚 PROJEK KURUS ONLINE]] .
.
.
Turun berat badan with Happiness bersama Hardiana❤ ONLINE COACHING Kurus Dari Rumah saja! Klik di link bio PROJEK KURUS ONLINE]] wassap untuk details
📲 http://onlinekurus.wasap.my .🔥🔥🔥.
.
.
💠 Pelan pemakanan selama 25 hari
💠 Pantauan dan rating lunch plate peserta
💠 Group support dan bimbingan coach
💠 Program Nutrition utk sebulan
💠 FOKUS PADA TURUNKAN LEMAK BADAN
.
Coach Hardiana 0123318022
Follow PROJEK KURUS ONLINE]]
#projekkurusonline

#duckscarves #jubahbesar #keksedap #neelofahijab #ctdk #fattzura #blouselabuh #neelofa #meletop #kekviral #turun5kgsebulan #jomkurus #tipsdiet  #resepikek #zumbamalaysia #santapanrohani #resepisihat #mirafilzah #coachhardiana #KekasihHatiMrBodyGuard #DearCinta #CukupDeritaItu #singleterlalulama #ulekmayang #hantulokal #cikayumeesanggul
#thehotel #ShahAlam40000 #Itanggang

QUINOA (disebut: KEEN-wah)
.
Dalam grup Coaching saya pg ni ada soalan popular ttng bijian karbohidrat yg jarang2 kita makan ni. Nah Coach reshare kat sini utk uolss.. siapa pernah mkn Quinoa ni pls share your experience, bagaimana anda sajikan?
.
Quinoa ialah alternatif kepada nasi, untuk gantikan portion karbo dalam plate lunch/dinner
.
Quinoa mempunyai kandungan protein dan serat yang lebih tinggi daripada nasi. Jadi, quinoa boleh memberikan rasa kenyang lebih daripada nasi. Ia adalah sumber karbo kompleks yg sgt baik
.
Quinoa (disebut: KEEN-wah) merupakan bijian yang telah ada sejak 7000 tahun lalu yang berasal dari kawasan pergunungan Amerika Selatan yang telah mula mendapat perhatian beberapa tahun lalu disebabkan oleh kebaikan nutrisi dan khasiatnya
.
Quinoa sebenarnya adalah makanan yang berunsur yang sama seperti bayam atau ubi bit. Tetapi apabila anda masak quinoa di dalam air panas ia akan menjadi tekstur seperti beras ataupun kuskus
.
Cara memasak quinoa adalah sama seperti memasak nasi putih. Beras putih adalah kanji halus, jadi ia mempunyai indeks glisemik yang tinggi dan bukan pilihan yang baik bagi yang ingin menjaga berat badan
.
Satu cawan quinoa yang dimasak mempunyai kira-kira 40 kalori lebih rendah berbanding jumlah yang sama jika menggunakan beras putih. Nasi mempunyai hampir 15 kali ganda kandungan karbohidrat, dan quinoa pula mempunyai 5 gram serat dan 2 gram protein yang lebih berbanding nasi
.
Antara lain-lain lagi kebaikan Quinoa
.
1. Bantu mengurangkan KOLESTEROL
2. Bantu menurunkan BERAT BADAN
3. Bantu menstabilkan tahap GULA dlm darah
4. Menguatkan memori
5. Alternatif utk pelbagaikan sumber karbo dlm diet harian
.
Kat sini Coach share cara coach mkn Quinoa bersama Wrap Salad. Sempoi wooo.. selamat mencuba! 🤩🍽
.
Tag/SHARE utk simpan post ni ✅

#槟城健康营养餐咖啡馆
📍『Carrotfish』MCO 3.0优惠
#外带自取，分享此帖折扣30％‼️

槟城『Carrotfish』新开第3分店位于大山脚威南Simpang Ampat的Eco Bloom商店区～这里的风格设计偏日式muji简约风还带点工业风～住家附近的朋友们可以过去看一看哦！

『Carrotfish』是一家主打健康均衡营养餐的咖啡馆，这里推出一系列的健康早餐，wrap系列，healthy bowl，意大利面，本地风味，鸡胸肉，三文鱼salmon quinoa，披萨🍕等等～

为了配合MCO 3.0，『Carrotfish』推出各种超劲爆优惠🥰

🔥分享此帖子可以获得30％折扣，只限外带自取而已～
Share the post to get 30% off for self pickup

🔥通过网站下单，消费超过RM50或以上，可以获得免邮费哦‼️
Website order for delivery Rm50 & above free delivery

［健康营养主食］
🍛 Nasi lemak with chicken RM13
本地风味的 #辣死你妈 搭配鸡胸肉，很好吃哦😍
🍛 Salmon Quinoa Rm32
#三文鱼藜麦饭，健康又美味，超推荐👍
🍝 Tuna Aglio Olio Rm23
#金枪鱼意大利面 也不错吃～
🍄 Mushroom Soup RM10
#浓郁蘑菇汤 搭配香脆牛油面包
🍕 Hawaiian Chicken Pizza Rm20
#夏威夷鸡肉披萨

［The Wrap-up Project］
上班族或者跑业务者，可以购买wrap在车上吃，方便又可饱足😋
🌯《Satay chicken wrap》 Rm15
🌯《Flatbread roller》 Rm12
🌯《Turkey slice wrap》Rm15

［Healthy Poke Bowl］
🥗《Uhmazing bowl》Rm19.90
三文鱼搭配健康蔬菜与配料
🥗《Chicky bowl》Rm12.90
鸡胸肉块搭配健康蔬菜与配料

［Smoothie Bowl］
🍇《Gummy berry》Rm17
🥝《The awakening》Rm17

［Niko Neko］
新推出 #抹茶冰沙，冰块比较不容易融化，还包有抹茶浓味，超好喝👍
🍵《Ice Blended Hojicha Latte》 RM15.90
🍵《Ice Blended Matcha Latte》 RM15.90
🍵《Ice Blended Gemaicha Latte》
RM15.90

Order through our website for delivery
👇🏻👇🏻👇🏻
🌏Website : www.carrotfish.my

［外送范围］
▶️ Bayan Lepas to Tanjung Bungah
▶️ Machang Bubuk to Butterworth
▶️ Simpang Ampat to Nibong Tebal

《Juru Sentral BM Outlet》
🏘️Address : 3rd Floor, No. 9, Jalan Juru Sentral, Juru Sentral, 14000 Bukit Mertajam, Penang.
☎️Tel : 04-2979512 / 017-4181862
⏰Operating Hours -
Mon to Thurs 11am-10pm
Fri to Sun 8am-10pm
Facebook : https://www.facebook.com/Carrotfish-Juru-Sentral-103946357771978/

《Simpang Ampat Eco Bloom Outlet》
🏘️Address : No.G-21, Pangsapuri Tingkat Eco Meadows 1, 14100 Simpang Ampat, Penang.
☎️Tel : 017-4500506
⏰Operating Hours -
Mon to Thurs 11am-10pm
Fri to Sun 8am-10pm
Facebook : https://www.facebook.com/Carrotfish-Eco-Bloom-101273052060179/

《New World Park Outlet （Georgetown）》
🏘️Address : 102-D-6, New World Park, Jalan Burma, 10500 Georgetown, Penang.
☎️Tel : 04-2288028 / 011-12475003
⏰Operating Hours - 11am to 10pm daily

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

♥ LIKE. SHARE. SUBSCRIBE to my Channel for new weekly video. http://www.youtube.com/joannasohofficial
♥ Quick, easy, delicious and healthy lettuce wrap recipes under 100 calories!
♥ Watch the entire video, make these lettuce wraps & let me know your favourite in the comments below.

Hi my lovelies, I recently went for a short break to Bangkok with my girlfriends and the highlight of my trip was enjoying tasty and fresh Thai food filled with vegetables. The secret of good food really comes down to using really simple and fresh ingredients, which is the inspiration behind this video.

Lettuce wrap is a great way to add more greens into your diet. These recipes are extremely simple and quick to put together. There is something for everybody including Vegans.

p/s It took me rather long to film and edit 8 recipes because I wanted to offer you varieties. I hope you guys enjoy this video. Thumbs up if you do and be sure to share it. Lots of Love xx

LETTUCE WRAPS
1) Chicken & Mango Salsa Wraps
2) Black Beans & Sweet Potato Wraps (Vegan)
3) Spicy Tofu Mushroom Wraps (Vegan)
4) Asian Flavoured Smoked Salmon Wraps
5) Creamy Tuna & Corn Wraps
6) Quinoa & Black Beans Wraps (Vegan)
7) Garlic Shrimp & Egg Avocado Wraps
8) Tropical Fruit Salad Wraps (Vegan)

Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)