Smoothies and Bowls
50 Fresh Recipes for Energy
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Das bekommst du
- 50 complete recipes: green, fruity, filling, bowls and dessert-like
- The simple smoothie formula so you can improvise without a recipe
- A fix-it table for smoothies that are too thick, thin, sour or bland
- How to freeze bananas, berries, greens and more the right way
- Smoothie bowl texture tips and a mix-and-match topping guide
- Freezer packs, a 7-day plan and a ready-made shopping list
- Family tips, flavour pairings and dairy-free options throughout
Smoothies and Bowls is a small, practical cookbook with 50 fresh recipes you can make in about five minutes, most with ingredients you already have or can keep in the freezer.
You will find ten recipes in each of five chapters: green smoothies that genuinely taste of fruit, bright fruity blends, thick and filling breakfast smoothies, spoonable smoothie bowls with a topping guide, and cosy spiced and dessert-like treats such as Pumpkin Pie, Chai Banana and Mocha Frappé-Style. Every recipe lists servings, time, ingredients and clear steps.
Better still, the book teaches you the simple formula behind every smoothie, so you can improvise with whatever is in your kitchen. A fix-it table solves smoothies that are too thin, too thick, too sour or too green. You also get instructions for freezing your own fruit, a pantry checklist, 20-minute freezer packs, a sample weekly plan with a shopping list, and tips for making smoothies children will drink.
Inhalt
- Welcome: A Glass Full of Good Mornings
- The Smoothie Formula
- Green Smoothies
- Fruity and Bright
- Creamy and Filling
- Smoothie Bowls
- Cosy, Spiced and Dessert-Like
- Make It a Habit: Freezer Packs and a Weekly Plan
- Your Own Recipes From Here
Leseprobe
Almost every good smoothie follows the same shape. Once you know it, recipes become suggestions rather than rules. For one large glass you need about one cup of liquid: milk of choice, water, coconut water, juice or a mix. Add one to one and a half cups of fruit, at least half of it frozen, because frozen fruit is what makes a smoothie cold and thick without watering it down. Then add something creamy, such as half a banana, a quarter of an avocado, half a cup of yogurt or two tablespoons of oats. Finally, if you like, a boost: a handful of greens, a spoon of nut butter or seeds, a pinch of spice or a squeeze of citrus. Order matters, especially with a modest blender. Put the liquid in first, then soft things like yogurt, nut butter, fresh fruit and greens, then frozen fruit and ice last. The liquid gets the blades spinning, the weight of the frozen fruit pushes everything down, and you will rarely need to stop and stir. Start on low for a few seconds, then go to high for 45 to 60 seconds. Leafy greens need the full minute to disappear completely.
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