Womens Fitness

How to Cook & Eat TEMPEH (Vegan Superfood!) | Joanna Soh

Published

3 months ago

February 27, 2025

ebizonen

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial VEGAN’S SUPERFOOD, TEMPEH!! If you’ve not heard of it or haven’t given it a chance, well it’s time to add tempeh into your diet.

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

Watch this video to learn more about tempeh, the benefits and 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
Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

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

________________

Tempeh is a fermented form of soy that’s high in protein, low in fat and rich in probiotics, hence making it very easy to digest. For every 100g it contains 18g of protein and under 200 Calories! It is also a complete protein, containing all nine essential amino acids. Hence, making it an excellent choice as a meat replacement, without the saturated fat or cholesterol.

Although it’s firm, it still absorbs the flavours around it, so it’s an easy and versatile ingredient to add to any dish.

SWEET & SOUR TEMPEH
Ingredients (serves 4):
1. 1 (250g) packages Tempeh, cut into cubes – 482Cals
2. ½ medium red bell pepper, cut into chunks – 18.5Cals
3. ½ medium green bell pepper, cut into chunks – 18.5Cals
4. ½ Red Onion, roughly chopped – 23Cals
5. 1 cup Pineapple, cut into chunks – 80Cal
6. 2 Garlic Cloves, minced – 9Cals
7. 1.5 tbsps. Sesame Oil – 180Cals
8. A handful of Fresh Coriander, roughly chopped – 6Cals
9. ¼ tsp. Red Chilli Flakes – 2Cals
Total Calories – 819Cals

Sweet and Sour Sauce:
1. ¼ cup Ketchup – 68Cals
2. ¼ cup Rice Vinegar – 8Cals
3. ½ tbsp. Soy Sauce
4. 1.5 tbsps. Raw Honey – 96Cals
5. 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water – 30Cals
6. ¼ cup water

Steps:
1. First, prepare the sweet and sour sauce. In a bowl, whisk together ketchup, rice vinegar, soy sauce, honey, water and cornstarch. Set aside.
2. In a large pan, heat oil over medium-high heat. Stir in tempeh, bell pepper, onion, garlic, and chilli flakes. Cook until just beginning to brown, 5-7 minutes or until vegetables are slightly tender.
3. Mix in the pineapple and sweet and sour sauce mixture. Continue to cook very quickly for another 2 to 3 minutes until all ingredients are evenly coated and remove from heat.
4. Sprinkle with a little bit of cilantro and serve.

Total Calories – 1021Cals
Calories per serving – 256Cals

SAUTE VEGETABLE TEMPEH
Ingredients (serves 4)
1. 150g tempeh, cut into cubes – 290Cals
2. 1 red onion, roughly chopped – 46Cals
3. ½ medium red bell pepper, cut into chunks – 18.5Cals
4. ½ medium green bell pepper, cut into chunks – 18.5Cals
5. 2 Garlic Cloves, sliced – 9Cals
6. 1 head Broccoli – 98Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1.5 tbsps. Soy Sauce – 14Cals

Steps:
1. Heat the oil in a wok over a high heat. Add garlic, tempeh and soy sauce, stir-fry until the tempeh begins to colour.
2. Then add in onion, broccoli and bell peppers. Stir fry for few minutes or until the vegetables are tender crisp.
3. Serve immediately.

Total Calories – 563Cals
Calories per serving – 141Cals

BAKED TEMPEH
1. Start by slicing up the tempeh into different shapes and sizes, depending on the recipe. Now let’s prep the marinade sauce, I’m using 2 tbsps. soy sauce, 1 tbsp. olive oil and 2 garlic cloves, minced.
2. Pour the sauce over the tempeh to pack in more flavours. Lay them out on a tray.
3. Bake them all at 180 degrees celcius in a pre-heated oven for about 15 -20 minutes.
4. So you can enjoy, baked tempeh skewers, top your salad up with baked tempeh, make tempeh sandwich or simple enjoy it on it’s on as a snack.

TEMPEH BOLOGNESE SAUCE
Ingredients (serves 4):
1. 150g tempeh, crumbled – 290Cals
2. 1 can Diced Tomatoes – 106Cals
3. 2 tbsps. Olive Oil – 138Cals
4. 1 cup Chopped Onion – 64Cals
5. 2 Garlic Cloves, minced – 9Cals
6. ¼ tsp. Dried Basil – 1Cals
7. 1 tbsp. Fresh Coriander, minced – 2Cals
8. Salt and pepper to taste

Steps:
1. Heat oil over medium-high heat. Cook the onion and garlic, until they are lightly browned, for about 3 minutes.
2. Then stir in the crumbled tempeh and continue to cook until the tempeh begins to brown. Then mix it the diced tomatoes, basil and flavor with salt and pepper.
3. Allow all the ingredients to cook and simmer for another 5 – 7 minutes until the tempeh absorbs the flavour of the sauce. Don’t forget to stir occasionally.
4. You can either choose to serve it on pasta or rice.

Total calories – 610Cals
Calories per serving – 153Cals

source

Womens Fitness

Daily Detox Drinks – Debloat, Cleanse, Weight Loss | Joanna Soh | HER Network

Published

1 day ago

June 6, 2025

ebizonen

♥ Are you always bloated, constipated, low in energy and can’t stop eating bad foods? Your body maybe TOXIC OVERLOAD!
♥ Here are 4 SUMMER DETOX WATER to help reduce bloating, burn fat, curb cravings and lose weight! Try them out, Snap & Share with me! Tag me @JoannaSohOfficial #JSohRecipes
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

HER Network by Joanna Soh brings together strong and passionate, women, driven by the same vision of wanting to support other women across to be their best self.

Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, parenting, life advice, beauty, fashion, lifestyle and more.”

__________

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
Tweets by Joanna_Soh

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

__________

DETOX WATER
1) Reduce Bloating
– 6 Cucumber Slices
– 6 Lemon Slices
– A few sprigs of Mint
– 1L Water

2) Fat Burner
– 1L Chilled Green Tea
– 1 tbsp. Apple Cider Vinegar
– A few sprigs of Mint

3) Curb Cravings
– 6 Apple Slices
– 2 Cinnamon Sticks
– 1L Water

4) Ease Digestion
– 3 Ginger Slices
– 6 Lemon Slices
– 6 Cucumber Slices
– A few sprigs of Mint
– Pinch of Himalayan salt
– 1L Water

These drinks will promote a more active metabolism and help burn fat more easily. But remember guys, you won’t magically lose weight just by drinking these and do nothing. You will still need to maintain an active lifestyle and eat a well balanced diet. All the best! xx

_________

MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10 Food Hacks to Eat Less! (+Lose Weight)

–
How to Stop Overeating: 7 Types of Hunger

–
5 Must Eat Food for a Flat Tummy

–
Changes to Your Body from Age 20 – 70

–
My Weekly Food Shopping (Healthy Grocery Guide)

–
7 Must Have in Your Grocery List

–
How to STOP Binge Eating for Life

–
Healthy Ways to Deal with Period Cravings

–
How to Eat Cheat Meals & Still Lose Weight

–
How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
–
Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
–
How to Eat & Exercise Correctly According to Your Body Type

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

source

Womens Fitness

Joanna Soh 1st Live Stream – Let’s Chat =)

Published

3 days ago

June 4, 2025

ebizonen

Hey my lovelies, it’s my first live stream on YouTube. I hope you enjoyed it! We spoke about fitness, nutrition, life, HER Network and more! Love chatting with all of you and I could just go on and on, haha! Do let me know if you want to have a LIVE CHAT every Thursday at these time:
6am PDT, 9am EDT (USA)
9pm Malaysia & Philippines
6.30pm India
2pm UK
12am Midnight Australia

HER Network is NOT sponsored. It’s an online network I created to bring together strong and passionate, women, driven by the same vision of wanting to support other women across to be their best self.

Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday. My video will be up every WEDNESDAY.

__________

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

source

Womens Fitness

Gentle Morning Yoga Stretches to Feel Energized | HER Network

Published

4 days ago

June 3, 2025

ebizonen

♥ 20-Minute Gentle Morning Yoga Stretches with Nika Karan to power your day with. Snap & Share pictures of your progress. Tag us @JoannaSohOfficial @NikaKaran #JSohActive #HERNetwork
♥ HER Network is NOT sponsored. It is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside & out. LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support us in reaching 1 million subscribers!!! xx

Filmed at Be Urban Wellness: http://beurbanwellness.com
Cute workout clothes from https://www.instagram.com/ohsosom/

Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she’s on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika’s signature transformation programs at https://www.nikakaran.com

Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.”

Stay connected and follow us:
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/

This workout combines relaxing yoga sequence with high intensity exercises to help you burn fat more effectively, and at the same time, give you the “relaxation” you need.

Exercises Sequence:
– Shavasana
– Side Spinal Twist
– Seated Forward Bend
– Seated Side Twists
– Cat Cow Stretch
– Downward Dog
– Forward Bend + Shoulder Release
– Forward Bend Side Stretch
– Twisted Chair Pose
– Sun Salutations with Warrior 1, Warrior 2 & Warrior 3
– Wide Legs Forward Bend
– Crescent
– Seated Twists
– Child’s Pose

Total Workout Time: 20 minutes
Best Results: Do this sequence morning for a more energy, better digestion and to have a productive day ahead.

Here are more yoga videos by Nika Karan to guide you through your journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgVTh7dj-60LjZlaQKPhwJK

Please LIKE, SHARE & SUBSCRIBE. Follow us!

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

Nika Karan:
https://www.nikakaran.com
https://www.facebook.com/coachnikakaran/
https://www.instagram.com/nikakaran/

Joanna Soh
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh

source