關於 vegan baked broccoli ，我們在網路上蒐集到這些相關的討論、資訊與評價

🇭🇰 香港 Hong Kong (eng below)
九龍城│日系文青。素cafe

住新界的我，對於九龍城真的特別不熟悉，若不是朋友邀約，便會錯過了這開業不久的 一禪 NIZEN。店面雖然不大，但裝潢走日系文青路線，塌塌米小茶室，更添日系風格。

食物選擇不算多，最喜歡一定是「日式烤野菜咖哩配椰菜花飯」，首先是椰菜花飯不是一般白飯，已經夠特別了，而且咖哩配椰菜花飯原來很搭，很開胃！冷盤「麻醬椰菜卷」也非常推介，椰菜卷裡包裹著牛蒡，原本以為會較清淡，但配上麻醬，整道菜馬上昇華了不少！另外，一定要試試他們自家烘焙的純素蛋糕，極力推薦「伯爵花茶黑莓蛋糕」，這個真的是必吃！新品「黑芝麻豆腐蛋糕」也不錯吃呢！

飲品方面，比起主食更多選擇，而且每款聽上去都很吸引，但是喝起來味道偏淡，可以問店家要糖呢！另外，我原本很期待「青檸螺絲粉沙律」，因為很喜歡吃螺絲粉，但有小小失望，吃起來偏硬。整體來說，算是不錯的體驗，而且環境舒適，可以約三五知己來享受一下~

Kowloon City │ Japanese Style。Vegetarian Cafe
I am really unfamiliar with Kowloon City because I live in the New Territories. If I were not invited by my friends, I would miss this newly opened veg cafe - 一禪 NIZEN. Although the storefront is not large, the decoration is more like a japanese style, especially there is a Ta-ta-mi small tea room.

There are not many food choices. The favorite must be "Curry w/ vegetables". First, it is the broccoli flower rice not ordinary white rice. Very special, and tastes very good. It is also very appetizing! The cold dish "Cabbage Rolls" is also very recommended. It is wrapped with burdock. I thought the taste would be lighter, but with the sesame sauce, the whole dish tastes a lot better! In addition, be sure to try their home-baked vegan cakes, highly recommend the "Earl Grey Blackberry Cake", this is really a must-eat! The new cake "Black Sesame Tofu Cake" is also delicious!

In terms of drinks, there are more choices than main food, and they all sound very attractive, but the taste is not strong enough, you can ask the staff for sugar! In addition, I was originally looking forward to the "Italian Pasta w/ Lime Sauce", but there is a little disappointment. Overall, it is a good experience, and the environment is comfortable, you can enjoy it with your good friends~

/ 日式烤野菜咖哩配椰菜花飯 HKD 68
Curry w/ vegetables
/ 麻醬椰菜卷 Cabbage Rolls HKD 60
/ 伯爵花茶黑莓蛋糕 HKD 50
Earl Grey Blackberry Cake"
/ 黑芝麻豆腐蛋糕 HKD 50
Black Sesame Tofu Cake
/ 青檸螺絲粉沙律 HKD 70
Italian Pasta w/ Lime Sauce

一禪 NIZEN
🌱🥚🥛│💰💰💰💰│😋😋😋
📍 UG18, Kowloon City Plaza, 128 Carpenter Road, Kowloon City
⏳ Mon-Fri 08:00 - 19:00
⏳ Sat-Sun 08:00 - 20:00

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.

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
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

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

________________

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

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
https://twitter.com/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