Womens Fitness
How to Cook & Eat TEMPEH (Vegan Superfood!) | Joanna Soh
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.
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Watch this video to learn more about tempeh, the benefits and READ below for the recipes and steps.
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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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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
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♥ Watch this video as Image Consultant, Soo Hua, took me shopping to find the right glasses for my face shape. Learn the tips and understand what suits you.
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Image consultant, Soo Hua, believes that each individual’s style can be learned and cultivated.
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Special thanks to Focus Point Signature.
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To keep it simple, our faces fall into 2 categories – Rounded or Angular. Find a frame that is in CONTRAST with your face shape. This brings balance and proportion to one’s face.
Rounded
– Gradual straight line and rounded chin like me
– Avoid rounded frames, choose angular frames instead.
Angular
– Angular line or pointy chin.
– Avoid angular frames, choose rounded frames instead.
Cold or Warm skin undertone.
– To create balance, choose frame colours that are in ACCORDANCE with your skin undertone. Choosing your frame colour with the same skin undertone will make you look more vibrant!
Low Nose Bridge
– Ask for an “Asian” fit frame, which comes with a narrower bridge, adjustable nose pads and has a decreased curvature.
Higher Cheekbones
– Avoid bigger frames, which will touch your cheekbones. Choose smaller frames instead.
Dark circles
– Go for thicker and darker tone, full rim frame big enough to cover the dark circle area.
Lifting Effect
– Be adventurous and try the “cat eye” frames.
Look younger,
– Choose colourful and brighter frames.
Choose a frame that fits your Style & Personality!
All the best! xx
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♥ We all want quick results and we want to do the “right” things to achieve that. Let’s talk about the Top 10 Diet & Fitness Myths to Stop Believing & this may affect your goals!
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HER Network is NOT sponsored. It is an online network I started to bring together 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 and out. =)
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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.
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10 Diet & Fitness Myths You Need to Stop Believing!
1) I must workout in the morning
2) Myth 2: I mustn’t eat late night or I’ll be fat
3) I’m trying to lose weight, I’m staying away from carbs.
4) All calories are the same
5) It’s all about the numbers on the scale
6) If I lift weights, I’ll be bulky
7) I want to lose tummy fat, I need to do more crunches
8) To lose weight fast, I need to do more cardio (fix light)
9) The longer or the more I workout, the quicker I’ll achieve results
10) I’m not sweating, therefore I’m not getting a good workout
So these are some of the most common questions I get asked ever so often. I hope this video will help debunk some of the fitness myths you’ve heard.
What other myths have you come across? Let me know in the comments below.
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MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
10 Food Hacks to Eat Less! (+Lose Weight)
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https://youtu.be/8glBsla0R2A
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https://youtu.be/o3X42uXHJ2g
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Here’s the complete playlist to more than 50 videos:
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♥ Are you ready to BURN?! Let’s do this 1000 Cardio & Core Challenge. Snap & Share pictures of. Tag me @JoannaSohOfficial #JSohActive Challenge your friends!
♥ LIKE, SHARE & SUBSCRIBE for exciting content every Monday, Wednesday and Friday: https://www.youtube.com/user/joannasohofficial
♥ HER Network is NOT sponsored. It’s an online network I started bringing together 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.
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.
“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.”
Filmed at Be Urban Wellness: http://beurbanwellness.com
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Stay connected and follow us:
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Joanna Soh:
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https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
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Click here to print out the challenge:
http://joannasoh.com/fitness/fitness-plans/1000-cardio-core-burn-challenge
Our goal is to complete 1000 repetitions of these exercises by the end of 4 weeks! Repeat each exercise 25 repetitions. 1 set is 250 repetitions. Aim to do this challenge at least 3 – 4 times weekly.
1st week x1 set
2nd week x2 sets
3rd week x3 sets
4th week x4 sets
EXERCISES
1) Jumping Jacks
2) Squats
3) Skaters
4) Push-ups
5) Mountain Climbers
6) Plank Jacks
7) Hip Thrust
8) Crunches
9) Flutter Kicks
10) In & Out Squats
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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
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10,000 Squat Challenge in 30 Days
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30-Minute Beginner HIIT Yoga for Stronger Core
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Here’s the complete playlist to more than 50 videos:
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