Healthy Fitness Meals And Drinks: 600 Delicious Healthy And Easy Recipes For More Vitality

Green & Slim
Green and Slim Cleaner

Slim and green fighting machine! Cucumbers have a high water content and cool the body, so this recipe has a cleansing and moisturizing effect.

Ingredients (1 serving)

480g green cabbage, stalks removed

240g peeled and chopped cucumber

240ml water

1 orange, peeled

1 ripe pear, halved and seeded

1 whole lime, peeled

How's it done?

Mix the kale, cucumber and water to a smooth mixture. Add the orange, pear and lime and mix again.

Peach Pear Refreshment

The Peach Pear Refresher combines two of my favorite fruits with low glycemic content to a smoothie that is super delicious.

Ingredients (2 portions)

480g chard, stalks removed

480ml unsweetened coconut water

480g sliced peaches

1 ripe pear, halved and seeded

How's it done?

Mix the chard and the coconut water to a smooth mass. Add the peaches and the pear and mix again.

Ginger Berry Mojito

Ginger is an essential part of my personal weekly shopping list. I love to add this extra kick of ginger to spice up my smoothies. And with the Ginger-Mint Combination, you have 2 ingredients known to help your liver naturally remove toxins.

Ingredients (2 portions)

400g spinach

120g mint

430g strawberries

430ml coconut water

juice from 1⁄2 lemon

1 piece (1cm) fresh ginger, peeled

2 tablespoons chia seeds

How's it done?

Mix the spinach, the mint and the coconut water until everything is smooth. Add the strawberries, lemon juice, ginger and chia seeds and mix again.

Detox Starling

The parsley is great to help your body expel toxins! There are three main filters in the body - the bladder, kidneys and liver - and parsley is there to help them all detoxify. You also get a vegetable protein boost with the hemp hearts and a sweet metabolism boost with the cinnamon.

Ingredients (2 portions)

400g spinach

60g parsley

420g strawberries

400ml water

100g peaches sliced 1 piece (1cm) fresh ginger, peeled

2 tablespoons hemp hearts

1 teaspoon ground cinnamon

How's it done?

Mix the spinach, parsley and water to a smooth mixture. Add the strawberries, peaches, ginger, hemp hearts and cinnamon and mix again.

The Green Field

This is where all your green dreams come true. Here we combine some of my favorite fruits and vegetables to a smoothie that is simply intoxicating. The broccoli gives your smoothie a "green" taste and a special consistency when incorporated into your smoothie. This fibre-rich vegetable keeps your liver healthy and helps digestion.

Ingredients (2 portions)

200g spinach

200g broccoli florets

400ml unsweetened coconut water

1 orange, peeled

240g Blueberries

1 apple, halved and seeded

How's it done?

Process the spinach, broccoli and coconut water to a smooth mass. Add the orange, the blueberries and the apple and mix again.

Vegetable Cocktail

I love this mocktail version of a Bloody Mary. It is perfectly served at room temperature in a jam jar (with an additional celery stick for garnishing). If you're feeling adventurous, add your favorite sauce to improve the whole thing!

Ingredients (2 portions)

480g green cabbage, stalks removed

600g chopped tomatoes

1 celery stalk

2 Spring onions, chopped

1⁄4 teaspoon chopped garlic

juice of 1 lime

1⁄8 Teaspoon ground red pepper

pinch of salt

How's it done?

Mix kale and tomatoes until smooth. Add the celery, spring onions, garlic, lime juice, red pepper and salt and mix again.

Agua Fresca Detox

Ingredients (2 portions)

400g spinach

60g basil

480ml unsweetened coconut water

400g sliced peaches

120g chopped pineapple

juice from 1⁄2 Lime

How's it done?

Mix the spinach, basil and coconut water to a smooth mixture. Add the peaches, pineapple and lime juice and mix again.

Mint Julep Sweet Tea

No bourbon is necessary when you mix this traditional spring drink! Add the cooled green tea for a liquid base filled with antioxidants and sweeten this smoothie with peaches and apples! Don't forget to stretch out your little finger while drinking this tea-enriched smoothie. Hurray for your health!

Ingredients (2 portions)

400g spinach

60g mint

400ml green tea, cooked and cooled

400g peaches, cut and pitted

1 green apple, halved and pitted

juice from 1⁄2 lemon

How's it done?

Mix the spinach, mint and green tea to a smooth mixture. Add the peaches, apple and lemon juice and mix again.

Violet Power Healer

Increase your health with this healing elixir! Red cabbage (the purple type) contains anthocyanins, which have been shown by studies to suppress inflammation. Elderberry extract is a natural protection against colds and flu, which is why it is always in my fridge! It is also called sambucus and is a natural alternative to synthetic cough syrups.

Ingredients (2 portions)

400g chopped red cabbage

240ml water

1 orange, peeled

200g blackberries

1 banana

1 teaspoon elderberry extract

How's it done?

Mix the cabbage, water and orange until smooth. Add the blackberries, add bananas and elderberry extracts and mix again.

Crazy Drinks, but Nice

These sweet treats are the perfect feel-good food - soft, cool, creamy drinks that brighten the day. Each of the recipes in this chapter is perfect as a dessert.

Strawberry Cream Smoothie

On the meadow on cosy and lazy days in the summer months we always had strawberries and cream in our program. Here's a liquid version.

Ingredients (1 portion)

120g strawberries, de-stemmed 300ml strawberry ice cream

2 tablespoons whipped cream

1 whole strawberry (optional)

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass, decorate with 1 whole strawberry and serve immediately.

Black Forest Smoothie

A simple chocolate cherry smoothie is enriched by the addition of melting soft pieces of chocolate biscuit cake.

Ingredients (1 serving)

240g pitted black cherries

300ml chocolate ice cream

2 tablespoon whipped cream

240g chopped chocolate biscuit cake

How's it done?

Put the black cherries, ice cream and cream in a blender and mix for 1 minute. Pour into a glass and stir in the chocolate cake. Serve immediately.

Mango, Mandarin and Coconut Smoothie

A sweet and creamy drink that captures the aromas of Southeast Asia.

Ingredients (1 serving)

1 mango, peeled and pitted, peeled

1 mandarin, peeled and pitted

300ml coconut ice cream

120ml coconut milk

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Tiramisu Smoothie

The sensational Italian pudding transforms easily into a luxurious drink, which forms a stylish conclusion to a party menu.

Ingredients (1 serving)

240ml Vanilla ice cream

120g Mascarpone

1 tablespoon whipped cream

1 sponge fingers

1 teaspoon instant coffee (dissolved in 1 teaspoon boiling water)

cocoa powder for dusting

How's it done?

Pour the ice cream, mascarpone and cream into a blender. Mix for 1 minute. Pour into a glass. Crumble the spoon sponge coarsely into the dissolved coffee. Stir the mixture into the glass. Dust the top of the mixture with the cocoa powder. Serve immediately.

Strawberry-Trifle Smoothie

This once slandered British pudding has recently been upgraded and reworked in many kitchens. It's especially tasty as smoothie.

Ingredients (1 portion)

240g strawberries, de- stemmed

240ml vanilla ice cream

120g finished pudding cream

1 spoon sponge cake, crumbled

Sugar sprinkles to serve

How's it done?

Put the strawberries, ice cream and pudding in a blender and mix for 1 minute. Pour into a glass and stir the crumbled sponge fingers through the mixture. Serve with the sugar sprinkles sprinkled on top.

Banana, Cream and Chocolate Smoothie

That was my favorite pudding as a kid - and it's still tempting. Do not hesitate to replace the grated milk chocolate with an equivalent amount of your favourite chocolate.

Ingredients (1 serving)

1 Banana, peeled and quartered

300ml vanilla ice cream

2 tablespoon whipped cream

1 tablespoon milk chocolate, grated

How's it done?

Put the banana, ice cream and cream in a blender and mix for 1 minute. Pour into a glass and sprinkle with the grated chocolate. Serve immediately.

Ginger and Pear Pudding Smoothie

The ginger brings a spicy warmth to this fruity smoothie.

Ingredients (1 serving)

1 ripe pear, peeled, seeded and quartered

300 ml ginger ice cream

3 tablespoons whipped cream

2 ginger biscuits, crumbled

How's it done?

Put all ingredients except the ginger biscuits in a mixer and mix for 1 minute. Pour into a glass and cover with the crumbled biscuits. Serve immediately.

Apple Crumble Smoothie

Apple crumble with vanilla ice cream is a very popular dessert, especially in autumn. Here the crumbles and the ice are mixed to a lush smoothie.

Ingredients (1 serving)

240 g steamed apples

1⁄4 teaspoon cinnamon

240 ml vanilla ice cream

3 tablespoons whipped cream

1 oat cake, crumbled

How's it done?

Put all ingredients except the crumbled biscuit in a blender and mix for 1 minute. Pour into a glass and cover with the crumbled biscuit. Serve immediately.

Buddha Bowls: A Bowl Of Happiness

Buddha bowls are totally trendy at the moment. The trend from the USA is also causing a stir in Germany and is attracting more attention every day. But what is behind these unique bowls and why should you decide for yourself to try such a bowl?

To get closer to these questions we first have to find out what the term "Buddha Bowl" actually means. The term "Bowl" means nothing else than "bowl".

But how is the word "Buddha" added? The answer is quite simple: The bulging bowls are reminiscent of a Buddha belly. Therefore, even after a short time, the term "Buddha bowl" has established itself.

What does a Buddha bowl actually consist of and how do you prepare it? There is no unique recipe for it. What you need, but definitely need, is a large round bowl. That's where the ingredients will find their place. You don't have to worry about the recipe at all with this book. In this book we have put together a wide range of different recipes for you. You can be sure that there is something for every taste. In addition, this book is suitable for beginners as well as experienced. You don't have to bring previous experience with Buddha Bowls. You will quickly get the hang of it and know the best recipes by heart.

What makes these Buddha Bowls so popular? One of the main reasons is the health aspect. It has never been easier to eat healthily than with a Buddha bowl. Buddha-Bowls are packed with the most important ingredients that provide our body with the vital minerals, nutrients and vitamins. We often forget how important it is to eat a healthy diet. Time seems to be too short and we don't seem to be able to keep up. Now this is over! With this book you will learn how easy it can be to eat healthy and balanced. And the best: It doesn't even have to cost you a lot of time!

Buddha Bowls: These are your advantages

As mentioned in the preface, Buddha bowls are packed with the most important nutrients. With our recipes you can be sure that your body is not only filled with plenty of protein, but also healthy carbohydrates and fats. The body also needs these to work productively throughout the day.

Especially the topic of carbohydrates is taboo for many people. Especially women try to avoid carbohydrates at all costs. Our body needs carbohydrates to work productively and to be fit and healthy.

What many people do not understand is that the type of carbohydrates makes the difference. Simple carbohydrates are often found in our daily diet. Although these are absorbed by the body, they are also quickly burned again. The consequence is that we get cravings.

This is now over! With our Buddha-Bowls you will find only complex and rich carbohydrates. These include for example sweet potatoes, wholemeal noodles or brown rice. These foods supply the body with sufficient energy and also ensure that this energy does not disappear again quickly.

The same applies to fats and proteins. Quality always comes first with us. Just as with carbohydrates, fats do not have to be bad. They can even help you lose weight. We only use unsaturated fatty acids for our recipes. These stimulate the organism and supply the body with important nutrients.

Buddha Bowls: Small disadvantages for great enjoyment

You can change a lot with this book. Our diet has a big influence on whether we stay fit and slim. Nevertheless, it is not everything. If you want to lose weight, you should never ignore exercise. It is advisable to combine these recipes with enough exercise. In this way you can achieve the best results in the shortest possible time. A mix of endurance and strength sports is best suited for this.

You should only eat as much as you are hungry. You can also overdo it with healthy food by not listening to your body. Our body is quite good at recognizing when it has enough. In addition, you have the advantage that you will not have to deal with these recipes in the future with ravenous appetite attacks and the like. So watch out for these signals from your body!

Last but not least, planning should not be disregarded. If we plan correctly, we can save a lot of time. That is also what I would advise you to do. Some recipes in this book will take more time than the others. So allow yourself enough time to test yourself.

Buddha Bowls: What awaits you in the cookbook

The full variety awaits you in this book! Buddha bowls are extremely versatile and can easily be adapted to the current season. You'll be amazed at how you can make such a variety of bowls with just a few ingredients. With just a few tricks you can adapt your bowls to summer or winter. A particularly effective step for this is for example to change the vegetables.

This book will show you how delicious healthy food can be. Many people have no positive connection with extremely healthy food. Often this is because they don't know how to prepare these dishes. Anyone who has ever tried a Buddha bowl will find out how tasty healthy food can be.

In addition, most Buddha bowls will not cost you more than 10 minutes to prepare. If you prepare yourself properly, you'll see how easy and fast it can be to prepare a bowl like this. With Meal Prepping you can also save a lot of time and precook all recipes for the coming days or the whole week.

Meal Prepping is especially suitable for people who want to lose weight with these bowls. Translated "Meal Prepping" means nothing more than

"Precooking". The principle behind it is quite simple: You take one day a week where you precook for the rest of the week. For most people this is Sunday. With these bowl recipes, you won't have to invest more than 2 to a maximum of 3 hours in one day for the whole week. On the following days you can simply warm up the meals. You don't have to cook anything anymore!

Note: You should still prepare fresh ingredients such as fruit or vegetables on the same day.

Buddha Bowls: How is this cookbook structured?

Our goal with this book was to meet every taste. That's why this goal was also the focus of the construction of this book. This recipe book starts with some main courses. Here you will find something for every taste. We make an all-round tour of the different cuisines in the world. From Morocco to Asian cuisine everything is included!

This book continues with vegan and vegetarian recipes. As we have already noticed at the beginning, the demand for meat-free recipes continues to grow. For this reason we also wanted to give our vegans and vegetarians the opportunity to test themselves completely. In this chapter you will also find many recipes with Superfoods. Superfoods have become known in recent years mainly for supplying the body with important minerals and vitamins, which are often lost in everyday nutrition.

In the further process our focus shifts from breakfast bowls. Even in the early hours of the morning you can put together great bowls with little effort and in a few minutes.

In this chapter vegans, vegetarians and of course meat eaters get their money's worth. In this chapter you will also find great recipes with bacon. Since breakfast can often get monotonous, we have taken care in this chapter to provide you with a large selection of various recipes. Even if you don't know a recipe yet, it is definitely worth trying it.

Desserts will of course not be neglected in this recipe book. Your advantage in the future is that you don't have to do without your daily dessert anymore. The dessert recipes we have compiled for you are not only fresh and healthy, but also low in calories. They are especially suitable for people who want to lose weight.

Have you ever heard of smoothie bowls? If not, you should definitely try them out at the end of the book. Smoothie-Bowls are not only tasty, but filled with the most important vitamins and minerals. They are also particularly suitable for breakfast or as a snack in between. As you can see, we have compiled this book for you in as many ways as possible. Now it's up to you to try out the recipes. With this I want to end the preface and wish you a lot of fun reading and especially trying it out!

Main Dishes
Sweet Potato Buddha-Bowl with Quinoa

Servings: 1

Preparation: 40 min.

Ingredients:

● 50 g salad of your choice

● pepper

● salt

● 80 g quinoa

● a little olive oil

● 2 tablespoon tahini

● ¼ teaspoon soy sauce

● 1 ½ carnations

● ½ teaspoon sugar

● half a sweet potato

● ¼ avocado

● half a zucchini

● 2 tomatoes of your choice

Preparation:

1. At the beginning we take care of the quinoa and the sweet potatoes. These are cooked together with the cloves and the sugar. You can prepare the Quiona normally according to the instructions. Then cut the zucchini into bite-sized slices and halve the tomatoes. Add a little oil to the pan and fry the tomato slices and zucchini pieces. Use pepper and salt for seasoning.

2. In the next step we take care of the dressing. Mix pepper, salt, olive oil, tahini and soy sauce in a bowl. Then add the salad to the bowl. Spread the quinoa well. Sprinkle with sesame seeds and serve with the sweet potatoes.