關於 how to eat a mango seed ，我們在網路上蒐集到這些相關的討論、資訊與評價

Another what i ate this week video! This is the 3rd week of Intermittent fasting. I talked about when I take BCAA and also recorded a Booty workout for you guys!

Intermittent Fasting Informational Video + Before and After Results: https://youtu.be/yhJhKZnqjKA

Previous What I Eat In A Week!: https://youtu.be/ACa5BsHvC2E

Below are some recipes. Some are really simple so I didn't include them in here. Let me know if there is any specific recipes you want and I'll add it down here.

Recipes:
Chia Seed Pudding (serves 2)
60g of Chia seeds
1 Large Mango (around 300g) - Puree it using a food processor
1 1/2 cup of Almond Milk (or more if you like to)
1 teaspoon of Vanilla Extract
Dash of Cinnamon Powder

I made the Chia seed pudding first. Let it set for about 10 minutes. then pour it into a cup/jar.



Green Curry Chicken
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100g of the Green Curry Paste
1 can of Coconut Milk (400ml)
1kg of Chicken Thigh
3 Zucchinis
2 Broccolis
1 or 2 Red Bell Peppers
1 tablespoon of Coconut oil

I fry the paste with coconut oil first, then I add chicken thigh to the pan. Then add red bell peppers and zucchini, and then coconut milk.
Simmer for about 20 minutes or so then add broccolis as broccolis cook really fast. Let it simmer for another 5 minutes and you're done.
Super EASY and tasty! Now I think about this is probably my fav dish of the week



Chorizo Cous Cous
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2 Chorizos (200g)
250g of dry Israeli Cous Cous (Boil it for about 10 minutes)
800g - 1kg of Pumpkin
2-3 Zucchinis (around 300g)
1 Red Bell Pepper
1 Yellow Bell Pepper

Cut vegetables into 2cm cubes . Roast pumpkins for about 20 minutes, Roast zucchinis and Bell Peppers for about 15-20 minutes.
Now boil the cous cous for about 10 minutes. While waiting pan fry cut up chorizos for about 3-5 minutes.
Drained the cous cous and add it to the pan. Add some dried parsley, salt and pepper.

Once all the vegetables are cooked. Mix all the ingredients together! Thats it!


Chicken Quinoa with Asparagus (I just realised that I made a typing error in the video. It was not salmon, It was chicken breast!)
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1/2 cup of Quinoa (or less)
100g of Aspragus
Grilled Chicken Breast (I usually make them in bulk. So make according to how many you want to eat)

Follow the instructions on the quinoa package. Cook it for around 25 minutes.

Now season chicken breast with paprika, ginger, cayenne pepper, salt and then fan grill it for around 10 minutes at 200 degree celsius (395 degree fahrenheit)

Once your quinoa is cooked. Pan fry asparagus with some coconut oil and salt. It will take about 5 minutes or so for it cook. Then add quinoa in the pan and mix it!


Acai Berry Smoothie with loads of dried fruits and fresh fruits and nuts! (add your favourite toppings)
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2 frozen bananas (usually around 150g-200g)
1 acai berry pack
Almond milk (I just eyeball it)

Blend it and top it off with your favourite fruits, nuts, seeds, coconut flakes, etc.


Sashimi Salad
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100g of Salmon Sashimi
20g of Japanese seaweed salad
Salad leaves
Tomatoes
20g of Scallop salad
Japanese egg (sweetened egg)
Tobiko
Japanese picked ginger

Just adjust the ingredients portion to your liking!

♥ 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

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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/)
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