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3 Healthy RICE Recipes | Clean Eating | Joanna Soh

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SUBSCRIBE for new weekly videos: https://www.youtube.com/user/joannasohofficial RICE is easy to cook, it’s versatile and it can be very healthy. Here are 3 really simple rice recipes, which can be made ahead and to help you stay FIT.

Make them, snap pictures and tag me @JoannaSohOfficial #JSohRecipes

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years of experience.

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WILD RICE & BEAN SALAD (serves 2)
Ingredients:
1. 1 cup Cooked and Chilled Wild Rice – 216Cals
*You can use another other rice of your choice
2. ½ Red Bell Pepper, diced – 19Cals
3. ½ cup Cherry Tomatoes, halved – 14Cals
4. 1 Small Onion, diced – 28Cals
5. ¼ cup Corn – 33Cals
6. ¼ cup Cucumber, diced – 4Cals
7. ¼ cup Olives, halved – 40Cals
8. ½ can Beans, rinsed and drained – 108Cals

Dressing:
1. 3 tbsps. Lemon Juice – 9Cals
2. 1 tbsp. Olive Oil – 119Cals
3. ½ tsp. Maple Syrup – 10Cals
4. ½ tsp. Smoked Paprika – 4Cals
5. ¼ tsp. Cumin Powder – 4Cals
6. ¼ tsp. Garlic Powder – 2Cals
7. Salt and Black Pepper to taste
Total Calories: 610Cals / 2 = 305Cals

305Cals per serving

ONE POT FISH & RICE SOUP (serves 3)
Ingredients:
1. 4 cups Chicken / Fish / Vegetable Broth – 48Cals
2. 400g Dory Fish Fillet – 410Cals
*or any other fish of your choice
3. ½ cup Uncooked Rice, rinsed – 286Cals
4. ½ can Beans, rinsed and drained – 189Cals
5. ½ can Diced Tomatoes – 53Cals
6. ½ cup Corn – 66Cals
7. 1 tsp. Cumin Powder – 8Cals
8. 1 tsp. Garlic Powder – 10Cals
9. 1 tsp. Cayenne Powder– 6Cals
10. 1 tsp. Mixed Herbs – 6cals
11. 1 tsp. Salt

361Cals, 28g protein per serving

STUFFED BELL PEPPER RICE (serves 3)
Ingredients:
1. 3 Large Bell Peppers -111Cals
2. 1 Potato – 163Cals
3. 2 Carrots -50Cals
4. Fish and Rice Soup from the previous recipe

288Cals per serving

TRY THE RECIPES & LET ME KNOW WHICH IS YOUR FAVOURITE!
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MORE HEALTHY RECIPES HERE:

Healthy Indian Meal Plan

3-Ingredient Homemade Jams

3 Healthy & Easy Poke Bowls

5-Minute Meals in a Mug

10 Healthy Desk Snacks for School or Work

4 No-Cook Chilled Soups

What I Eat in a Day to Stay Lean

3 Skinny Breakfast Muffins

Breakfast in a Jar Chia Pudding

3 Vegan Slimming Soups

4 High Fibre Oatmeal Breakfast

Veggie Soba Noodles with Peanut Sauce


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Womens Fitness

How to Get 6-Pack Abs | What’s Your Body Type? Fat? Fit? Athletic?

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SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannasohofficial Want that perfect figure with 6-pack abs or bikini body? Watch this video! Learn what you have to do more of and what you may have to give up. What is your body goal? Let me know in the comments below. If you enjoy the drawing we did, do hit LIKE & SHARE this video with your friends. =)

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!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

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1) UNHEALTHY
Men: more than 20% body fat
Women: more than 30% body fat

2) HEALTHY
Men 15% – 20% body fat
Women 25% – 30% body fat

3) FIT
Men 10 – 15% body fat
Women 20% – 25% body fat

4) ATHLETIC
Men 6 – 9% body fat
Women 16 – 19% body fat

5) UNHEALTHY “FIT”
Men: under 9% body fat
Women: under 16% body fat

– What’s your priority?
– What are you willing to do?
– What are you NOT willing to give up?
– How frequent and consistent can you stick to your workout and food routine?
– Is it worth your sacrifice and will you be happy?

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Womens Fitness

Healthy Indian Meal Plan to Lose Weight (Vegan / Vegetarian) | Joanna Soh

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SUBSCRIBE for new videos: https://www.youtube.com/user/joannasohofficial To all my Indian fans, Happy Diwali. Here’s another Indian Meal Plan. These recipes are vegan friendly, gluten-free and dairy-free. You can enjoy them for breakfast, lunch & dinner. I hope you love these recipes. I like to keep it simple, balanced and moderate. Which is your favourite dish?

Here’s the link to my previous Indian Meal Plan video: https://www.youtube.com/watch?v=-Bgm-iEULxA

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!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

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BREAKFAST – INDIAN PANCAKES
Ingredients (serves 6)
1. 1 cup Rice Flour – 578Cals
2. 1/3 cup Red Onion, diced – 22Cals
3. 1/3 cup Carrot, grated – 35Cals
4. 1 Red Chilli, finely chopped – 18Cals
5. 3 tbsp. Coriander, finely chopped – 1Cals
6. ½ tbsp. Vegetable Oil – 62Cals
7. Approx 1/3 cup Warm Water
8. A pinch of Salt to season.

120Cals per pancake

Steps:
1) In a bowl, mix the rice flour, carrots, onions, chillis and coriander. Combine well.
2) Then add dd in the water, little by little to make the dough.
3) Grease a non-stick pan with oil over medium-low heat.
4) Pour the batter equally onto the pan to cook the pancakes. This should make about 6 pancakes. Don’t worry if the pancakes do not look perfect.
5) Cook for about 3 – 4 mins on one side until it’s lightly browned. Flip over and cook until the pancake is done. Serve warm.

Instead of the typical sugar loaded sweet pancakes, this recipe is packed with vegetables! Have 3 – 4 pancakes for breakfast!

LUNCH – RICE NOODLES UPMA
Ingredients (serves 2)
1. 3oz / 85g Rice Noodles – 309Cals
2. 1 Small Onion, diced – 7Cals
3. 1 Red Chilli, finely chopped – 18Cals
4. 1 sprig of Curry Leaves – 1Cals
5. 1 tbsp. Vegetable Oil – 124Cals
6. 1 tbsp. Channa Dal / Urad Dal – 16Cals
7. ½ tsp. Cumin – 4Cals
8. ¼ tsp. Black Mustard Seeds – 12Cals
9. ¾ cup Mixed Carrot, Corn & Peas – 90Cals
10. ¼ cup Cashew Nut, halved – 160Cals
11. A pinch of Salt to season
12. 2 sprigs Coriander, chopped – 2Cals

370.5Cals per serving

Steps:
1. Soak noodles in boiling water for about 5 minutes or until soft. Drain and set aside.
2. In a non-stick pan, heat oil over medium-high heat.
3. Add in cumin, black mustard seeds and dal. Fry for about 3 – 4 minutes until dal turns lightly golden and fragrant.
4. Then stir in the onions, curry leaves, chilli, cashew nuts and mixed vegetables. Sautee very quickly for 2 – 3 minutes until cashews are slightly roasted.
5. Don’t forget to season with salt.
6. Mix in the noodles and stir until all the ingredients are evenly distributed. Go head and taste your dish, add more salt if needed.
7. Garnish with coriander and serve warm.

Feel free to add a different variety of vegetables. You can even mix protein into the recipe such as tempeh, tofu, egg or meat. Bring this out to work or school!

DINNER – CHICKPEAS SWEET POTATO GREENS IN COCONUT MILK

Ingredients (serves 4)
1. 1 medium Onion, diced – 44Cals
2. 1 Garlic Clove, peeled – 4Cals
3. 1 Ginger piece, thumb-sized, peeled & sliced – 6Cals
4. 1 Red Chilli, finely sliced -18Cals
5. ½ tbsp. Vegetable Oil – 62Cals
6. ½ tsp. Turmeric Powder – 4Cals
7. 1 tsp. Ground Cumin – 8Cals
8. 1 tsp. Garam Masala – 7Cals
9. 2 cups Pumpkin, peeled & diced – 60Cals
10. 1 can Chickpeas, rinsed & drained – 360Cals
11. 150g Sweet Potato Greens – 53Cals
12. 1 cup Coconut Milk – 410Cals
13. 1 cup Vegetable Stock – 31Cals
14. A pinch of salt

267Cals per serving

Total Cals with Rice: 471
Total Cals with 2 Chapati: 487

Steps:
1. In a food processor, add in the onion, garlic, ginger and chilli. Blend very quickly until it becomes a paste.
2. In a large non-stick pan, heat oil over medium-high heat. Fry the paste for 1-2 minutes until fragrant and then add in the spices – turmeric, cumin and masala. Continue to fry very quickly for another minute.
3. Add pumpkin and chickpeas. Stir and mix well.
4. Add the coconut milk and stock. Bring to a simmer and allow all the ingredients to cook for about 20 – 30 minutes until the pumpkin softens and the sauce thickens. Don’t forget to stir occasionally.
5. Once the pumpkin has soften, add in the sweet potato greens and cook until wilted. Season with salt. Serve warm.

Chickpeas are a great source of protein for vegetarians. You can serve this with a cup of rice or 1 – 2 chappati.

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Womens Fitness

Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

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Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Strength Training does not mean lifting weights! You CAN strength train using only your BODYWEIGHT. This workout is low impact and great for beginners too. SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive

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

Filmed at Be Urban Wellness: http://beurbanwellness.com

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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

(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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This is a total body STRENGTH TRAINING workout which can you do anywhere! The goal is to complete all 4 circuits in the shortest time possible.

Exercises:
1) Prisoner Squats
2) Wide to Narrow Pushups
3) Forward to Back Lunge (right)
4) Forward to Back Lunge (left)
5) Tip Toe Sumo Squats
6) Superman to Plank
7) Cross Plank
8) Knee Tucks

Total Time: 20 – 25 minutes
Sequence: 4 Circuits
Repetitions:
Set 1 – 20reps
Set 2 – 15reps
Set 3 – 10reps
Set 4 – 5reps

To progress:
– Choose the advance option.
– Complete the workout in the shortest time possible, try to take shorter breaks in between,
– Lift some weights to make the exercises tougher or add jumps.

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10,000 Squat Challenge in 30 Days


Beginner Fat Burning Morning Workout


How to Lift Dumbbells to Lose Weight (Gym Training)


Burn Back Fat & Bra Bulge (4 Exercises)


Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)


4-Week Toning Butt & Abs Challenge


Gentle Morning Yoga Stretches to Feel Energized


30-Minute HIIT Yoga for Slimmer Legs


30-Minute Beginner HIIT Yoga for Stronger Core

Here’s the complete playlist to more than 50 videos:


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