Keelan

在這幾個月下來沒想到其實有好多人對我很好奇😊 歡迎大家留言給我，我會把問題搜集起來選一些問題拍影片跟大家分享😊 — A lot of you have questions about me. 😂 Leave a comment and I’ll make a video answering the questions.😊 #南非人 #外國人在台灣 #SouthAfricanInTaiwan

減脂時我最受不了的，就是吃又淡又無聊、吃完還是餓到不行的減脂餐。很多人減脂時太怕放油，結果食物沒味道，吃完也完全不滿足。 食譜： 好市多雞腿排 4 片 馬鈴薯 1 kg 橄欖油 1/4 杯 新鮮檸檬汁 1/4 杯 水或雞高湯 1/4 杯 蒜末 5–6 瓣 乾燥奧勒岡 1 大匙 鹽 1½ 小匙 黑胡椒 1/2 小匙 蘑菇 150 g 小番茄 150 g 青花菜 500 g 200°C 烤約 60–75 分鐘，蔬菜依照熟成速度後加入，烤到雞肉熟透、馬鈴薯鬆軟金黃就可以。 The thing I can’t stand most when losing weight is having to eat bland, boring food that leaves you hungry and miserable. So many people are scared of adding enough oil to their food, which makes it taste bland and, even worse, leaves them unsatisfied. Recipe: 4 Costco chicken thighs 1 kg potatoes 1/4 cup olive oil 1/4 cup fresh lemon juice 1/4 cup water or chicken stock 5–6 garlic cloves 1 tbsp dried oregano 1½ tsp salt 1/2 tsp black pepper 150 g mushrooms 150 g cherry tomatoes 500 g broccoli Bake at 200°C for around 60–75 minutes, adding the vegetables later depending on how quickly they cook, until the chicken is cooked through and the potatoes are soft and golden. #減脂餐 #減脂食譜 #好市多雞腿排 #減脂料理 #高蛋白料理

這兩天不知道為什麼一直很想吃甜的。 For the past two days, I’ve been craving something sweet like crazy. 但外面買的甜點，糖通常都比你想像中還要多，所以我就想找一個可以解嘴饞、又不用吃進一堆添加糖的做法。 A lot of desserts you buy outside are usually loaded with more sugar than you think, so I wanted to find something that could satisfy the craving without a ton of added sugar. 結果剛好看到這個香蕉巧克力燕麥蛋糕。其實原本是一個早餐食譜，但我自己反而比較推薦把它當甜點吃。 Then I stumbled across this banana chocolate oat cake. It’s actually meant to be a breakfast recipe, but I personally prefer it as a dessert. 因為早餐如果以蛋白質、纖維和比較少的添加糖為主，通常會比一早就吃很甜的東西，更有利於讓血糖波動平穩。甜的，就留到飯後慢慢享受。 A breakfast built around protein, fibre and less added sugar is generally a better choice for keeping blood-sugar swings steadier than starting the day with something very sweet. So I’d rather save this for dessert. 原味其實就很好吃，如果想要味道更濃一點，也可以在裡面加一茶匙天然花生醬，或最後淋在上面。 It already tastes good on its own, but if you want a richer flavour, you can add a teaspoon of natural peanut butter into the batter or drizzle it on top. 香蕉巧克力燕麥蛋糕｜2份Banana Chocolate Oat Cake｜2 servings 1 根香蕉 1 banana 1 杯燕麥片 1 cup rolled oats 2 顆蛋 2 large eggs ½ 茶匙泡打粉 ½ tsp baking powder ½ 杯牛奶 ½ cup milk 2 大匙黑巧克力豆 2 tbsp dark chocolate chips 少量藍莓 A small handful of blueberries 選配：1 茶匙天然花生醬 Optional: 1 tsp natural peanut butter 做法 Method ① 香蕉、燕麥、蛋、泡打粉和牛奶全部放進果汁機，打到滑順。 Add the banana, oats, eggs, baking powder and milk to a blender and blend until smooth. ② 平均倒進兩個小烤皿，上面撒黑巧克力豆和藍莓。 Divide between two small baking dishes and top with the dark chocolate chips and blueberries. ③ 180°C 烤約 20–25 分鐘，中心凝固就可以了。 Bake at 180°C for around 20–25 minutes, until the centre is set. 每份約 385 大卡 Around 385 calories per serving 蛋白質 Protein 15g｜碳水 Carbs 55g｜脂肪 Fat 13g 記得先把這支影片收藏起來，下次嘴饞的時候自己做看看！ Save this video so you can try it the next time you’re craving something sweet! #減脂甜點 #低卡甜點 #健康甜點 #減脂食譜 #香蕉蛋糕

台灣的夏天真的又熱又濕，到了最熱的時候，我常常出門沒多久就已經全身都是汗。 Taiwan summers are seriously hot and humid. During peak summer, I can be outside for barely any time before I’m already covered in sweat. 而且缺水不只是「覺得渴」而已。研究發現，即使只是輕度缺水，也可能讓人更容易感到疲勞、影響專注；如果是在炎熱環境下運動，也可能進一步影響耐力表現。 Dehydration isn’t just about “feeling thirsty.” Research has found that even mild dehydration may increase fatigue and affect concentration, while dehydration during exercise in the heat can also impair endurance performance. 所以尤其是台灣夏天，我會更注意補充水分，也會留意自己選的補水飲料裡到底有什麼。 So especially during Taiwan summers, I pay more attention to staying hydrated and to what’s actually in the hydration drinks I choose. 我其實試過滿多不同的補水飲料，但最近真的滿喜歡果力水。除了拿來補充水分之外，我最喜歡的是它喝起來很清爽，不會有那種太甜、太膩的感覺。 I’ve tried quite a few different hydration drinks, but lately I’ve really been enjoying 果力水. Besides helping me stay hydrated, what I like most is that it tastes refreshing without feeling overly sweet or heavy. 平常搭配餐點喝也很適合，尤其吃比較油膩或口味重一點的東西時，喝起來會更清爽、比較不容易覺得膩。 It also pairs really well with meals, especially richer or more strongly flavored foods, and feels refreshing without leaving you feeling too heavy. 而且天氣真的熱爆的時候，我就只想喝超冰的東西，所以我最近還會直接把一瓶果力水＋1½ 杯冰塊丟進果汁機，打個幾秒就變成果力水冰沙，超適合夏天。 And when it’s ridiculously hot, all I want is something REALLY cold. So lately I’ve been blending one bottle of 果力水 with 1½ cups of ice for a few seconds to make a super cold slushie — perfect for summer. 林書豪與 PASSION24 共同研發推出「果力水」，主打 0 添加糖、果汁基底與電解質補給，希望提供更適合日常飲用的補水選擇。 Jeremy Lin and PASSION24 jointly developed 果力水, featuring zero added sugar, a fruit-juice base and electrolyte replenishment as an everyday hydration option. 現在 FamilyMart 全家便利商店、Costco 好市多都買得到！ It’s now available at FamilyMart and Costco! @passion24_juice #JLINxPASSION24 #果力水 #RedefineHydration #補水 #台灣夏天

高蛋白地瓜烘蛋 🍠🍳 食材： 1 條中型冷凍烤地瓜，約 130g 130g 熟雞胸肉（約 40g 蛋白質） 或 1 罐水煮白肉鮪魚，瀝乾（約 43g 蛋白質） 100g 綠花椰菜 70g 小番茄 約 30g 蘑菇 約 20g 紅洋蔥 3 顆雞蛋 約 15g 切達起司 約 20g 墨西哥辣椒片 鹽、黑胡椒、蒜粉、紅椒粉依喜好調味 作法： 先把冷凍烤地瓜微波或解凍到可以輕鬆壓開，鋪在烤皿底部。 接著放上雞胸肉或鮪魚，再加入綠花椰菜、小番茄、蘑菇和紅洋蔥。 3 顆蛋打散後均勻淋上去，最後放墨西哥辣椒片，再撒上切達起司。 195°C 烤 35 分鐘，確認中間蛋液完全凝固就可以了。喜歡表面更焦一點的話，最後再開上火烤幾分鐘。 (我自己吃的時候還很喜歡再淋一點蒜蓉辣椒醬。) High-Protein Sweet Potato Egg Bake 🍠🍳 Ingredients: 1 medium frozen baked sweet potato, ~130g 130g cooked chicken breast (~40g protein) or 1 can albacore tuna, drained (~43g protein) 100g broccoli 70g cherry tomatoes ~30g mushrooms ~20g red onion 3 large eggs ~15g cheddar cheese ~20g sliced jalapeños Salt, pepper, garlic powder and paprika to taste Instructions: Microwave or thaw the frozen baked sweet potato until soft enough to mash, then spread it across the bottom of a baking dish. Add the chicken or tuna, followed by the broccoli, cherry tomatoes, mushrooms and red onion. Beat the 3 eggs and pour them evenly over everything. Top with the jalapeño slices and cheddar cheese. Bake at 195°C for 35 minutes, or until the eggs are completely set in the middle. If you want the top a little more browned, broil it for a few extra minutes at the end. (I also like to top mine with some garlic chili sauce.) Macros: 673 kcal｜71g protein｜42g carbs｜25g fat #高蛋白 #減脂餐 #健康食譜 #減脂料理 #健身飲食

雞胸終於不乾柴了😊 別再用油醃了，真正的秘密是優格！乳酸可以幫助肉質變嫩，烤出來外層還有脆脆的焦香。 中午吃這個，下午完全不會狂想零食。 先存起來！下次買 Costco 雞胸肉就這樣醃，多汁又好吃👇 — 食譜｜3 片 Costco 雞胸肉 醃料 • 無糖希臘優格 4 大匙 • 蒜頭 4 瓣，磨成蒜泥 • 蜂蜜 1 大匙 • 醬油 1.5 大匙 • 紅椒粉 1 小匙 • 鹽 1 小匙＋黑胡椒 適量 • 喜歡辣的：是拉差辣椒醬或辣椒碎 1 小匙 做法 1. 雞胸肉橫切成兩片薄雞排。整塊直接烤，很容易外面已經乾了、中間才剛熟。 2. 將所有醃料混合均勻，完整裹上雞胸肉，醃至少 30 分鐘，也可以冷藏醃過夜。 3. 烤箱：200°C 烤 18–20 分鐘，最後開上火把表面烤到微焦。 氣炸鍋：180°C 氣炸約 7 分半鐘。 4. 出爐後先靜置 5 分鐘再切，肉汁比較不會全部流掉。 #減脂料理 #高蛋白 #增肌減脂 #雞胸肉料理 #好市多