Womens Fitness

3 Healthy Oven-Baked Dinner Recipes | Joanna Soh

Published

1 year ago

February 15, 2025

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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.

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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

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Womens Fitness

7 Effective Ways to Ease Sore Muscles (DOMS)

Published

1 month ago

March 26, 2026

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♥ So you had a good solid workout session and the next morning, your muscles are so sore you can barely walk!
♥ Watch this video through & follow the tips to prevent and ease post-workout muscle soreness so that you can train stronger for longer!
♥ If you find this video to be helpful, be sure to LIKE it & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).

7 Effective Ways to Ease Sore Muscles (DOMS)
1) Stretch at the end of your workout
2) Soak in a warm bath
3) Massage your sore spots
4) Invest in a foam roller
5) Pack on Omega-3s
6) Get plenty of rest
7) Move it!

IMPORTANT! When you experience DOMS, the goal is to increase blood flow into your muscles and relieve the feeling of tightness.

What other methods have you tried to reduce and ease post workout muscle soreness? Do let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohoffi…
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…)
Source: http://incompetech.com/music/royalty-…
Artist: http://incompetech.com/

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Womens Fitness

My Bedtime Routine for Better SLEEP (10 Tips)

Published

2 months ago

February 15, 2026

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♥ Do you struggle to sleep? Do you want to improve the quality of your sleep? Watch this video through!
♥ I love my sleep. Here’s My Bedtime Routine, which has helped me to get a quality rest. I hope it’ll inspire you to love your sleep!
♥ If you find this video to be helpful, be sure to LIKE & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).

To sleep better, it isn’t just about your bedtime routine, but how you spend your entire day will have an impact on your sleep.

10 Tips for Better Sleep
1) Get moving daily
2) Avoid caffeine after 2pm
3) Soak in a warm bath
4) Avoid big heavy meals at night
5) Scent your way to sleep
6) Power down an hour before bedtime
7) De-clutter the mind
8) Develop a sleeping time
9) Go for a black out!
10) Stay put if you’re still awake

What other method has helped you to get a better rest at night? Let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. 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)

Lots of Love xx

Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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Womens Fitness

Breakfast in a Jar Chia Pudding (Grab & Go)

Published

4 months ago

January 7, 2026

ebizonen

♥ No time for breakfast? Rushing out? Always on the go? You will love this CHIA PUDDING BREAKFAST IN A JAR!
♥ 5 minutes. 5 ingredients. No cooking. This tiny jar is packed with antioxidants, calcium, fibre, protein & healthy fat.
♥ Watch the video for the complete step-by-step guidance, including calories. Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Read below for ingredients, steps and calories:

1) TROPICAL MANGO CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals (70Cals per tbsp.)
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 cup Mango puree – 140Cals
5) 1 tbsp. Pumpkin Seeds – 56Cals

Per Jar – 320Cals

Steps
1) Pour mango puree evenly into two 8-oz jars. Chill in the fridge.
2) In a bowl, mix together chia seeds, milk and honey. Stir until well combined.
3) Pour chia mixture on top of mango puree.
4) Cover and let it set overnight in the fridge.
5) Next morning, top it up with pumpkin seeds.

2) MATCHA CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 tsp. Matcha Green Tea – 9Cals
5) 1 cup Mixed Berries – 60Cals

Per jar – 256.5Cals

Steps
1) In a bowl, mix together chia seeds, milk, honey and matcha. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add the mixed berries and enjoy!

3) BANANA PEANUT BUTTER CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 Large Banana, mashed – 121Cals
5) 2 tbsps. Peanut Butter – 188Cals

Per Jar – 376.5Cals

Steps
1) In a bowl, mix together mashed banana, chia seeds, milk, honey and peanut butter. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add mixed berries and enjoy!

Make-ahead, keep in the fridge and in the morning, just grab one jar, and you’re set for a productive day ahead. They will keep well in the fridge for up to 4 days.

Note: Be creative, make your own favourite combinations and add your favourite toppings!

Tip: Chia Seed is an excellent source of calcium for those who don’t take diary. 100g = 631mg calcium

Lots of Love xx

Life of Riley by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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