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bfitw_carmen

�Zoom Workout Class�
�線上運動班�
�營養飲食計劃��
80％健康飲食習慣＋ 20％運動鍛練＝100％效果
�歡迎查詢�

30/03/2021

Haha.... Yes, that's how my husband felt when I didn't play well🤪

Bonne journée à tous ❤️

07/03/2021

My favorite snack❤️
Healthy pancake🥞😍
Hope you all enjoyed the weekend💕

27/02/2021

We kill it today!!💯
🔥🔥🔥🔥🔥🔥

#

22/02/2021

We are getting stronger & strong!!! Gogogo🔥🔥🔥
JOIN us on every
Saturday Paris time 10am🕙💪🏻💦

20/02/2021

流汗感覺多好😎
今日開始回溫，即刻覺得春天已經開始啦🌡️
期待踩單車，打排球既時間🏐🚵‍♀️

Been a while for fitness... Love it so much!!
And its such a sunny day after few snowy and cloudy months....
So looking forward for mountain biking and volleyball 😎

07/02/2021

Amazing fitness time on our weekend💪🏻
So much fun and great energy!
We were on FIRE 🔥🔥🔥

04/02/2021

Chai Spice Chocolate Chip Oatmeal Cookies

INGREDIENTS
100g instant oats
90g whole wheat or gluten-free* flour
1 ¾ tsp chai spice
1 ½ tsp baking powder
¼ tsp salt
21g coconut oil or unsalted butter, melted and cooled slightly
1 large egg, room temperature
1 tsp vanilla extract
120ml pure maple syrup, room temperature
42g miniature chocolate chips, divided

Instruction
1. In a medium bowl, whisk together the oats, flour, homemade chai spice, baking powder, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup.

2. Add in the flour mixture, stirring just until incorporated. Gently fold in 2 ½ tablespoons of miniature chocolate chips.

3. Chill the cookie dough for 30 minutes.Preheat the oven to 325°F, and line a baking sheet with a silicone baking mat or parchment paper.

4. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width with a spatula.

5. Gently press the remaining miniature chocolate chips into the tops. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before transferring to a wire rack.

By

04/02/2021

Creamed Spinach-Stuffed Salmon 🤤
Eat or Pass? 😋
----
Ingredients 🍱:
4 (6-oz.) salmon fillets
salt, for taste
Freshly ground black pepper
1/2 (8-oz.) block cream cheese, softened
1/2 c. shredded mozzarella
1/2 c. frozen spinach, defrosted
1/4 tsp. garlic powder
Pinch of red pepper flakes
2 tbsp. extra-virgin olive oil
2 tbsp. butter
Juice of 1/2 lemon
-
DIRECTIONS 👩‍🍳:
1. Season salmon all over with salt and pepper. In a large bowl, mix together cream cheese, mozzarella, spinach, garlic powder, and red pepper flakes.

2. Using a paring knife, slice a slit in each salmon to create a pocket. Stuff pockets with cream cheese mixture.

3. In a large skillet over medium heat, heat oil. Add salmon skin side down and cook until seared, about 6 minutes, then flip salmon.

4. Add butter and squeeze lemon juice all over. Cook until skin is crispy, another 6 minutes. Serve warm.

03/02/2021

Ham and Broccoli Hash Brown Crusted Quiche

Ingredients:
Hash Brown Crust:
2 1/2 cups frozen shredded hash browns
salt and pepper, (to taste)
1/2 tsp garlic powder
1/4 tsp onion powder

Filling:
5 large eggs
3 large egg whites
1/2 tsp garlic powder
1/2 cup half and half, (or heavy cream/milk)
1 cup cooked ham
1/2 cup cooked broccoli florets
1/2 red bell pepper, (diced)
1/2 small yellow onion, (diced)
2 tbsp light butter
1 1/2 cups shredded extra-sharp cheddar cheese

Instructions:
1.Preheat oven to 425 degrees F and place the top rack towards the middle of the oven. Spray a 9-9.5" round pie plate with nonstick cooking spray.
2.Press the thawed hash browns into the pie plate, creating a crust. Push down with your fingertips or the back of a spoon - bottom and sides.
3.Season with garlic powder and onion powder, as well and salt and pepper, to taste.
4.Bake for 15-20 minutes, or until the hash browns start to crisp up.
5.While the crust is baking, saute the peppers and onions and combine the ingredients for the filling.
6.Place a nonstick pan over medium heat with butter. Once the butter has melted and is starting to bubble, add the diced bell peppers and onions. Saute until both have softened and the onions are translucent.
7.Remove from the stove and set aside temporarily.
8.To a medium mixing bowl, whisk the eggs and egg whites. Add in the garlic powder, cheddar cheese, ham, broccoli, half and half, and sautéed peppers and onions. Stir to combine. Season with salt and pepper, to taste.
9.Once the crust is done baking, remove it from the oven and reduce the heat to 350 degrees F.
10.Pour the filling into the baked hash brown crust. Top with crumbled goat cheese. Bake for 35-45 minutes or until the filling is set in the center. A knife or toothpick should remove clean.
11.Let rest for 5-10 minutes before serving warm.

02/02/2021

Chicken + Avocado Burritos🥑😋
~
Ingredients:
4 burrito sized tortillas (corn tortillas for gluten-free), warmed
1 pound cooked chicken, sliced or shredded
1 large avocado, diced
1 cup emmental cheese
1/4 cup salsa verde
1/4 cup sour cream or greek yogurt
2 tablespoons cilantro, chopped

By

31/01/2021

1 tablespoon vegetable oil
½ medium yellow onion, diced
2 cloves garlic, minced
1 lb ground beef/pork (455 g)
1 ½ teaspoons kosher salt
½ teaspoon pepper
½ teaspoon mustard powder
¾ cup ketchup (180 mL)
1 teaspoon worcestershire sauce
4 frozen puff pastries, thawed for 30-40 minutes
2 large eggs, beaten
1 cup shredded cheddar cheese (100 g)

FOR SERVING
green onion, thinly sliced
sour cream
wavy potato chip
pickle

Filling Preparation
1. Heat the vegetable oil in a medium pan over medium heat. When the oil is shimmering, add the onion and cook until translucent, about 3 minutes. Add the garlic and cook until fragrant.
2. Add the ground pork and season with the salt, pepper, and mustard powder. Break up the meat with a spatula, then cook without disturbing for 3–5 minutes, until the pork browns. Drain any excess liquid from the pan.
3. Add the ketchup and Worcestershire sauce. Stir until the meat is fully cooked and the sauce is evenly distributed, about 3 minutes. Remove the mixture from the heat and transfer to a medium bowl. Set aside.

Enjoy!

31/01/2021

HONEY GARLIC LIME CHICKEN WRAPS

Ingredients:
Chicken:
1.25 lb boneless, skinless chicken breast
salt and pepper, (to taste)
Sauce:
1 tbsp minced garlic, (approximately 3 cloves)
1/4 cup honey
3 tbsp low-sodium soy sauce
1/2 tsp ground ginger
1/8 tsp black pepper, (or to taste)
1 tbsp olive oil
1 tbsp lime juice, (1 small lime)
1 tsp rice vinegar, (or white vinegar, apple cider vinegar)
pinch of red pepper flakes, (optional)

Wraps:
1 tbsp olive oil
2 bell peppers, (sliced)
1 cup shredded carrots
8 boston lettuce leaves, ( 2 per wrap)

Garnishment:
sesame seeds, (optional)
diced avocado, (optional)
sliced limes, (to squeeze overtop - optional)

Instructions:
1.Place pan or skillet over medium heat with 1 tablespoon of olive oil.
2.Once heated, add the sliced bell peppers and shredded carrots until soften. Remove to a plate and place the pan back over medium heat. Be sure to leave some of the oil in the pan to cook the chicken breast. If there is no oil left, add 1 additional tablespoon of olive oil.
3.Add the chicken to the pan to cook 3-4 minutes per side, until it reaches golden brown. Remove from pan to the same plate with the veggies.
4. Ccombine all ingredients for the sauce into a mixing bowl, stirring to combine.
5. Use the same cooking pan, add the sauce and increase the heat to medium-high heat. Stir the sauce and allow it to come to a boil for 1-2 minutes. Reduce the heat back to medium and allow it to continue to simmer and cook down for 2-3 minutes.
6.Once the sauce has been thickened, add the chicken back to the pan to rewarm, tossing to thoroughly coat in the honey garlic sauce. Cook for 1-2 minutes.
7.Divide the chicken into 4 servings, serve with the sautéed carrots and bell peppers, and garnish with sesame seeds. These are great wrapped in Boston Leaf or romaine lettuce for low-carb wraps or served with cauliflower rice, steamed broccoli, or brown rice!

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