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

[What I eat in a day? 我一天吃什麼？] #tbt leg day and no cardio.

Morning: hot green tea (not gonna call it breakfast coz its not breakfast, no food here!!)

Lunch: wanna eat something outside so added a salad to make myself happy. Love pret coz they have calories and nutrition info for easy tracking, had only a little bit of the dressing by dipping + achim original flavoured instant chicken breast

Sweet treat after lunch 午餐後甜點：as usual! chocolate brownie ice cream (whey protein powder mix with unsweetened almond milk) + almond butter + black coffee 與平常一樣巧克力布朗尼雪糕（蛋白粉與無糖杏仁奶拌勻）+ 杏仁醬 + 黑咖啡

Food before leaving office: steamed - spinach + chicken breast (smoked paprika flavoured, home marinated) + choy sum

Pre-training: abt 150g a relatively huge portion of cooked white rice + instant beef tenderloin from tryr

Post-training when home: choy sum +
Tumeric flavoured chicken breast (home marinated, airfried)

Sweet treats before bed: baked a small oatcake for myself with rolled oats + pb + unsweetened almond milk + baking powder (recipe see story highlight), top with pb, 0kcal maple syrup + some nuts - match with hot green tea

😋😋😋 #mealprep

我今天吃了一道非常特別古老有歷史跟文化的菜🍵 . 我老婆👩🏻是個客家人然後她的爸爸👨🏼‍🦳今天煮給我們吃了客家人的傳統菜色：花生豬腳湯🐷

口味很多層次，湯是甜甜的，豬腳有一點鹹鹹的肉味，讓我覺得非常特別，不是在外面吃得到的餐點，超級好吃，很古老有傳統歷史的一道菜，幫助沒有奶水的媽媽分泌更多的母乳，我覺得很幸運能夠吃到這一道這麼特別的菜。
Had a super traditional Taiwan hakkanese meal today. Pork knuckle peanut soup. It’s supposed to help with mother’s producing breast milk for their kids and nutrition for their body. This is a super old recipe that’s from ancient China. What a cool experience:)
And no. Zoey is not pregnant. Lol, but her father made it for her mother when she was pregnant with her. :)

#傳統 #母乳 #媽媽很偉大 #客家人 #客家 #客家菜 #花生 #花生豬腳湯 #豬腳 #台灣傳統 #台灣美食 #特別 #台灣 #柯龍 #柯龍哥 #台灣女婿 #taiwanesefood #hakkanese #asia #foodie #photooftheday #instafood #foodporn #food #yum #yummy #foodpics #travelphotography #love @ New Taipei City

[GIFTED] DAO TIAN PURE CHICKEN ESSENCE

1. DAO TIAN PURE CHICKEN ESSENCE [4 bags per box, 50ml per bag]

💡DETAILS: "Dao Tian Pure Chicken Essence" uses natural grazing red feather ground chicken. Due to its sweet texture and good body shape, it can preserve rich protein and 20 kinds of amino acids. In addition, the chickens are naturally grazed in low-density forests, combined with feeding them with natural fruits, vegetables and insects. The chickens are naturally raised in a stress-free environment for 120 days without adding any growth hormone to ensure that the refined chicken essences are healthier. Traditional method of dripping for more than 15 hours, no steam reflux technology to preserve the purity of chicken essence. Three processes to remove grease. It is healthy with zero grease, zero fat and zero cholesterol. Each pack has only 13 kilocalories. Its supplemented nutrition without causing fatness.

✳️INFO: [Target Group] Adult + [Benefit] Ten efficacies: Replenish strength + Accelerate recuperation after illness and surgery + Boost up vitality + Concern on quality of breast milk + Supplement nutrition during pregnancy + Replenish and strengthen body before pregnancy and after giving birth + Preserve beauty, beautify skin + Improve cold hands and feet and blood circulation + Restoring vitality after excessive use of mind + Enhance immunity

✳️INFO: [Product Usage] Put the unopened sachet in boiling water to heat up (1 minute), or Put the unopened sachet in a vacuum pot and soak in boiling water (5 mins). [Recommended Usage] Adult : 1 pack per day; Elderly : 1-2 packs per day; Children : 1 pack per day; Infants : Half a pack per day; Before and during pregnancy and after giving birth : 2 packs per day;After surgery : 2 packs per day

🔴MY REVIEW: I love this product. It’s pretty much the concentrated nutrients of chicken in a small little pack. The taste is delicious and it’s definitely worth it for the benefits. I have had no bad effects from this. DAO TIAN PURE CHICKEN ESSENCE has been my savior. I’m chronically tired from working long hours and getting little sleep. I used to be horribly tired and short tempered at work because of my busy lifestyle. Now I’m brimming over with health and spirits. Worth well more than it costs. I highly recommend taking DAO TIAN PURE CHICKEN ESSENCE if you need an immune boost.

🔎WEBSITE - http://www.daotianhealth.com
🔎WEBSITE - http://www.h365.com.hk/index.php/en/
🔎WEBSITE - https://www.watsons.com.hk

#gifted #H365 #daotian #daotianhk #purechickenessence #hkwatsons #lookgoodfeelgreat #healthyskin #lovekakalovelife #kakalovekakalovelife #hklifestyle #lifestyleblogger #kakablogs #kakalovekakalovelifeblogs #productreview #shoponline

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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.

This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!

READ BELOW for recipes and steps.
___________

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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt

Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 - 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.

Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein

FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste

Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.

Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein

LIGHT VEGETABLE CURRY W/ BASMATI RICE

Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste

Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.
4) Stir occasionally and serve hot

Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein

Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein

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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

3 High Protein Yoghurt Recipes - Healthy Banana Walnut Muffins, Low Fat Mushroom Soup, Low Calorie Mayonnaise
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ These are 3 of my favourite recipes using greek yoghurt. What's yours?

Greek Yoghurt is much higher in protein compared to milk. An average serving has between 12 - 17g protein. It is also packed with probiotics, which aids digestion and reduce bloating.

Greek yoghurt is such a versatile ingredient which can be used as a cream, butter or mayo replacement.

What other recipes have you tried out using greek yoghurt. Let me know in the comments below. Do share your food pictures with me, 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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HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda

109Cals per muffin

Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.



LOW FAT CREAMY MUSHROOM SOUP (serves 6)
1) 1 cup Greek Yoghurt
2) 400g Mixed Wild Mushrooms, sliced
3) 1 large Yellow Onion, diced
4) 3 Garlic Cloves, minced
5) 4 cups Vegetable Stock
6) 1 tbsp. Olive Oil
7) 1 tbsp Fresh Lemon Juice
8) 2 tsps. Mixed Herbs
9) Salt & Pepper to Taste

96Cals per serving

Steps:
1) Sautee garlic, onions and mushroom until fragrant and golden brown. Set aside.
2) In a large pot, add vegetable stock and 3/4 of the sautéed ingredients and bring to a boil.
4) Remove from heat and puree all the ingredients with a hand blender until creamy and smooth.
5) Stir in the remaining mushrooms, greek yoghurt and season with lemon juice, mixed herbs and salt and pepper. Serve hot.



HEALTHY “MAYO” DRESSING (makes 8 tablespoons)
1) ½ cup Yoghurt
2) ¼ cup Mint Leaves, finely chopped
3) 1/2 tbsp. Lemon Juice
4) 1 Garlic Clove, minced
5) Pinch of Salt & Pepper to taste

19Cals per tablespoon

Steps:
1) Simply mix all the ingredients in a bowl.
2) You can choose to chill in the fridge before serving.
3) Mix it with chicken breast, chopped onions and cranberries and to make a hearty chicken sandwich. Or spread it with eggs to make a much healthier egg mayo sandwich.

This is my favorite healthy meatloaf! I always want to eat something really healthy that you don't have to care much about calories, so I came up with this idea.

Kanikama (imitation crab meat) makes it tasty, fluffy, and delicious :)

Great for bento, too ;D

*Microwave Cooking Safety
http://createeathappy.blogspot.com/2011/09/truth-about-microwave-cooking-safety.html

---------------------------------
Healthy Microwave Meatloaf

Difficulty: Easy
Time: 25min
Number of servings: 4

Necessary Equipment:
microwave
microwavable glass loaf pan

Ingredients:
1/4 cup panko (bread crumbs)
1 tbsp. milk
Ａ
* 200g (7oz.) minced chicken breast
* 50g (1.7oz.) minced onion
* 1 small egg
* 1 tbsp. sake (or white wine)
* salt & black pepper
Ｂ
* 50g (1.7oz.) mixed vegetables
* 120g (4.2oz.) kanikama (imitation crab meat/crab sticks)
* 30g (1oz.) shredded pizza cheese
Ｃ
* 3 tbsp. ketchup
* 2 tbsp. sweet chili sauce
cooking oil

Directions:
1. With hands, tear kanikama (crab meat) into shreds.
2. In a large bowl, soak panko (bread crumbs) in milk. Add A and mix well with your hands. Add B and mix well with your hands.
3. Place 2 in a plastic wrap, place in a microwavable glass loaf pan, and wrap up securely.
4. Microwave for 5 minutes at 500 watts. *Depending on the heat of the microwave, cooking time may differ.
5. Remove from the pan and remove the plastic wrap, heat cooking oil in a pan, and cook until the surface is browned.
6. Mix C and make a sauce.
7. Slice the meatloaf and serve with the sauce!

↓レシピ（日本語）
http://cooklabo.blogspot.com/2011/09/blog-post.html
---------------------------------

Enjoy :D

Product I used:

Kibun Marine kanikama (imitation crab meat/crab sticks): contains 1000mg collagen
http://www.kibun.co.jp/catalog/index.cgi?id=2008020711

I use Steam Microwave Oven (national NE-SS30A).

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