Healthy Fitness Meals And Drinks:

600 Delicious Healthy And Easy Recipes For More Vitality

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Flavored Infused Water - Refreshing Aroma Water With Fruits And Herbs

What is refreshing and healthy vitamin water?

Effectiveness of electrolytes on the organism

Why is water so important for the metabolism?

Aroma water with fruits - Drink yourself healthy...this is how it works!

Aroma water with herbs - Drink yourself healthy...this is how it works!

Detox recipes for losing weight - Drink yourself healthy...this is how it works!

Vitamin water especially for the athlete

Useful tips for drinking water properly

Healthy Smoothie Recipes To Detoxify And For More Vitality

Simple Smoothies

Peach and Raspberry Smoothie

Banana Strawberry Smoothie

Strawberry-Apricot-Smoothie

Plum and Passion Fruit Smoothie

Mango and Passion Fruit Smoothie

Blackberry Raspberry Smoothie

Blueberry and Strawberry Smoothie

Papaya and Mango Smoothie

Melon and Kiwi Smoothie

Blackberry and Blackcurrant Smoothie

Breakfast Mixes

Apricot Breakfast Smoothie

Blueberry, Raspberry, Peach and Orange Smoothie

Banana, Peach and Strawberry Smoothie

Caribbean Smoothie

Energy Booster Banana

Wake-Up Juice

Apple and Orange Juice

Nectarine and Raspberry Juice

Mocha Breakfast Smoothie

Land Breakfast Smoothie

Flavored Refinements

Mandarin, Lemongrass, Chili and Mint Juice

Lychee, Raspberry and Rose Water Spray

Mango, Coconut and Lime Smoothie

Pineapple, Lemongrass and Cardamom Mixture

Nectarine, Clementine and Orange Blossom Water Juice

Papaya, Strawberry and Pistachio Smoothie

Orange, Dates- and Orange Blossom Water Smoothie

Green Tea, Apple and Grape Juice

Grapefruit, Basil and Strawberry Crush

Watermelon and Strawberry Juice

Healthy Tonics

Ultimate Fit Maker with Vitamins

The Energizer Super Juice

Hangover Cure

Diabetic Juice

Purifying Juice

Cold Remedies

Healthy Juice for Expectant Mothers

Power Smoothie

Digestive Smoothie

Fat Burner Smoothie

Power Juices

Green Goddess

Rise and Shine!

Root sap

Pure Juice

Melon Mixture

Orange, Mango and Lime Juice

Cranberry, Apple and Orange Juice

Carrot, Apple, Celery and Beetroot Juice

Autumn Juice

Vegetable Juice

Mixtures For Children

Apple, Currant and Elderflower Juice

Citrus Blessing

Peach Melba Smoothie

Peanut Butter and Jam Smoothie

Chocolate Marshalow Cloud Shake

Banana and toffee smoothie

Pineapple Lemonade

Strawberry and Nectarine Shower

Strawberry cheese cake smoothie

Monster Juice

Colourful Milkshakes

Banana Milkshake

Raspberry and White Chocolate Milkshake

Mixed Berry Milkshake

Pear, Chocolate and Ginger Milkshake

Chocolate and Orange Milkshake

Strawberry-Mint-Lassi

Mango and Cardamom Lassi

Watermelon and strawberry milkshake

Viscous & Ice-Cold

Mango, Pineapple and Papaya Ice Cream Smoothie

Chocolate and Pistachio Smoothie

White Chocolate and Apricot Smoothie

Mint Chocolate Pieces Smoothie

Mocca Frosty

Banana, Pineapple and Coconut Frosty

Raspberry and Pineapple Granita

Watermelon and Mint Granita

Coffee Granita

Papaya and Lime Granita

A Taste Of The Tropics

Tropical Island Smoothie

Mango-Coconut-Mint-Smoothie

Blueberry-Mango-Smoothie

Raspberry-Pina-Colada-Smoothie

Lava-Flow Smoothie

Mojito Smoothie

Green & Slim

Green and Slim Cleaner

Peach Pear Refreshment

Ginger Berry Mojito

Detox Starling

The Green Field

Vegetable Cocktail

Agua Fresca Detox

Mint Julep Sweet Tea

Violet Power Healer

Crazy Drinks, but Nice

Strawberry Cream Smoothie

Black Forest Smoothie

Mango, Mandarin and Coconut Smoothie

Tiramisu Smoothie

Strawberry-Trifle Smoothie

Banana, Cream and Chocolate Smoothie

Ginger and Pear Pudding Smoothie

Apple Crumble Smoothie

Buddha Bowls: A Bowl Of Happiness

Buddha Bowls: These are your advantages

Buddha Bowls: Small disadvantages for great enjoyment

Buddha Bowls: What awaits you in the cookbook

Buddha Bowls: How is this cookbook structured?

Main Dishes

Sweet Potato Buddha-Bowl with Quinoa

Millet Buddha-Bowl with Zucchini

Chicken Quinoa Bowl

Salmon Bowl with Noodles

Tofu Bowl with Brown Rice

Buddha Bowl in Mediterranean Style

Buddha Bowl with Chicken Skewers and Radishes

Falafel Bowl with Pomegranate

Soban Noodles-Bowl with Chickpeas

The Rainbow Bowl with Chicken Fillet

Avocado Bowl with Quinoa

Vegan and Vegetarian Recipes

Vegan Bowl with Superfoods

Vegan Pesto Bowl

Sweet Potato Bowl with Turmeric

Protein-Rich Vegan Bowl

The Colourful Vegan Buddha Bowl

Vegan Mangold Bowl with Tofu

Millet Bowl with Falafel

Lentils-Egg-Bowl

The Vegan Fruit Dream

Vegetarian Feta Bowl with Nuts

Breakfast Bowls

Egg and Lentils Bowl with Vegetables

Bean Bowl with Hummus

Acai Bowl for Power

Berry Acai Bowl

Exotic Breakfast Bowl

Vitamin Bowl for more Energy

Couscous Bowl with Eggs

Amaranth Bowl with Fruits

Bacon Eggs Bowl with Rice

Avocado Bowl with Eggs

Healthy Bowl Desserts

Peanut-Banana-Bowl

Tropical Mango Bowl

Happy Pink Buddha Bowl

Fruity Mango Bowl with Chia Seeds

Banana Chocolate Bowl with Vanilla

Strawberry Chocolate Bowl with Cream

Orange Chocolate Bowl

Strawberry Vanilla Bowl with white Chocolate

Chocolate Banana Bowl with Smarties

Oreo Cookie Bowl

Smoothie Bowls

Coconut Bowl with Raspberries

Green Smoothie Bowl

Chia Pudding Bowl with Berries

Mango Bowl with Blueberries

Acai Banana Bowl

Strawberry Bowl with Bananas

The Matcha Power Bowl

The Pinky Energy Bowl

The Power Bowl for an Energetic Start into the Day

The Spirulina Superfood Bowl

Freshly Power Fruits - Tasty Recipe Ideas For Power Fruits In A Small Bowl

Choosing the right fruit

Tips for processing fruit

Dressing for the fruit salad?

Fruit salad with carambola and orange liqueur cream

Fruit salad with vanilla quark and almonds

Fruit salad with pistachio nuts and maple syrup

Buttermilk waffles with fruit salad and lemon yoghurt

Fruit cocktail with mascarpone chocolate foam

Winter fruit salad with coconut yoghurt cream

Crêpes with fruit salad and chocolate sauce

Fruit salad with stracciatella mascarpone cream

Fruit salad with vanilla mascarpone cream

Waffles with fruit salad and chocolate sauce

Apricot salad with oat flake brittle and lime yoghurt

Stuffed baby pineapple with melon, currants and kiwi under meringue hood

Tropical fruit salad with coconut yoghurt

Colorful fruit salad with elderberry yoghurt

Exotic fruit salad with Piña-Colada-Granita

Orange bulgur with fruit salad

Creamy yoghurt rice with fruit salad

Cream of soured milk and almonds with fruit salad

Quinoa quark casserole with fruit salad

Coconut rice pudding with fruit salad

Low Carb Food - Delicious Healthy And Easy Recipes For More Vitality

Chicken Chilli pan, boiling pan with spicy yoghurt sauce

Sauerbraten of chicken with cranberries and pumpernickel

Roulades on Moroccan style with sultanas and almonds

Mustard eggs with spinach and tarragon

Spicy chicken curry with ginger and tomatoes

Asparagus and tomato salad with shrimps and dill

Roast beef rolls with pumpkin curd and Chinese cabbage

Fish fillets with almond crust on melted cherry tomatoes

Fried plaice fillets with crab, spinach and crispy croutons

Grilled zucchini flowers with pecorino and chili

Marinated mozzarella with olives and dried tomatoes

Marinated Clams with chilli pepper and parsley

Mushrooms in balsamic vinegar with garlic and parsley

Sardines Venetian style with onions and sultanas

Feiner fennel salad with thinly sliced salami

Marinated green olives with fennel and orange

Braised chicken in red wine with shallots, mushrooms and herbs

Salmon and cucumber frying pan with dill and anise liqueur

Stuffed turkey rolls with celery and apple salad with avocado

Chicken cutlets with roasted tomatoes and Marsala

Monkfish cutlets with yellow tomatoes

Calamari Skillet with baby aubergines

Mexican pumpkin seed sauce with coriander

Stuffed chicken breast with ricotta and tarragon

Grilled salmon trout with mint pesto

Marinated Grilled pork with chili and orange

Tuna tartare grilled with capers and dried tomatoes

Halibut parcels with fennel and potatoes

Shrimp on cucumber and orange salad with orange-lime sauce

Tamarind quail with peaches and lettuce

Grilled slices of veal liver with raspberry vinegar glaze and fine herbs

Clear asparagus soup with egg custard

Asparagus classically prepared with Hollandaise

Easy Hollandaise (based on yoghurt)

Cabbage in soy cream with red pepper seasoning

Spicy spinach with onions, garlic and soy cream

Cauliflower Polish style with egg, lemon and breadcrumbs

Baked mushrooms with rosemary and parmesan

Steamed broccoli with sesame, honey and soy sauce

Chanterelles pan with mustard and chives

Red mullet in foil with Asian vegetables

Steamed cod with mustard sauce

Baked salmon trout from the lemon salt crust

Peter Fish cooked on a bed of tomatoes in the oven

Saithe in Parma Coat on courgettes

Fish Fillet packet Mediterranean style

Fried perch fillets with creamy horseradish sauce

Fine Zander and white sausages with refined Curry Orange Ketchup

Fried mackerel fillets with red wine sauce on roasted beetroot leaves

Panfried salmon steak with tarragon salsa Verde

Green fish curry with tilapia, Romanesco and coconut milk

Brathering Asian style with ginger, star anise and chilli

Zander with sauerkraut and mushroom and white wine sauce

Salmon fillet on tomatoes with black olives and basil

Baked trout with spicy avocado corn salad

Ling on caraway cabbage with dill and sour cream

Sour Meat Monkfish with Aquavit, dill and mustard seeds

Loach stew with onions and peppers

Sesame fish sticks with spicy cucumber salad

Redfish with basil foam and broad beans

Monkfish with braised peppers

Salmon on colorful bean salad with three kinds of beans and dried tomatoes

Greek tuna salad with olives and caper vinaigrette

Crispy prawns in breadcrumbs crust on avocado carpaccio

Grandmother's roast veal with red wine and vegetables

Veal fillet Sicilian style on oranges and grapefruit salad

Veal stuffed cabbage with capers, garlic and cumin

Stuffed veal chop with Roquefort

Veal cutlets from the frying pan with sage and lemon sauce

Veal goulash with sauerkraut and potatoes

Styrian veal rolls with pumpkin seeds and pepper sauce

Small veal loin steaks and tuna with fennel and carrots

Veal meatballs with oyster mushrooms

Steamed veal fillet steaks with mangetout and chervil

Stuffed veal escalope with mango and mozzarella

Veal meatballs Koenigsberg style with yoghurt dip

Stuffed veal steak with smoked ham and goat Gouda

Veal meatloaf with peppers and herb quark

Baked veal cutlets with aubergine and mozzarella

Veal ragout with morels and crayfish tails

Beef curry with potatoes, coconut and peanuts

Rump steak with tomatoes and arugula

Roast beef with remoulade Almond and Watercress

Turkish beef skewers with pointed peppers and yoghurt

Moroccan beef stew with chickpeas and sultanas

Sharp steak salad with Chinese cabbage and papaya

Beef with green asparagus

Asian beef from the wok with peppers and sprouts

Beef shiitake wok with carrots and Thai basil

Belgian beef stew with beer and onions

Beef tenderloin in herb seasoning coat with beetroot vegetables

Roast beef fillet with mushrooms and Madeira sauce

Chicken breast on orange slices with leek and green pepper

Asian chicken skewers with Chinese cabbage

Chicken in foil with Thai flavors

Chicken breast cooked in foil with fennel, celery and white wine

Italian films chicken with tomatoes, capers and oregano

Chicken fillet in foil with artichokes, tomatoes and zucchini

Chicken and broccoli in a wok with walnuts and oyster sauce

Chicken, Chinese style with celery, bean sprouts and garlic

Maritime Kitchen - Delicious Healthy And Easy Recipes For More Vitality

Fried plaice fillets with crab, spinach and crispy croutons

Shrimp fried rice with crunchy vegetables and cashew nuts

Marinated Clams with chilli pepper and parsley

Korean pancakes with carrot and pak choi

Calamari Skillet with baby aubergines

Asia cannelloni steamed salmon with shrimp filling on lemongrass and lime

Shrimp ravioli with coconut curry sauce

Herb pasta rags with shrimp and yellow tomatoes

Shrimp on cucumber and orange salad with orange-lime sauce

Shrimp pizza with artichoke hearts and yellow tomatoes

Shrimp in sweet and spicy glaze with China-Cole Slaw

Scallops on truffled mashed beans with cherry tomatoes

Lukewarm seafood salad with potatoes, cauliflower, arugula and capers

Crispy prawns in breadcrumbs crust on avocado carpaccio

Creole stew with chicken drumsticks, okra and shrimp

Iced melon and cucumber soup with shrimps

Shrimp Sushi in glass with mango and cucumber

Shrimp balls with plum chilli sauce

Steamed shrimp dumplings with crunchy wok vegetables

Shrimp noodle soup with crisp sugar snap peas

Shrimp sour with peppers and mango

Deep-fried prawns with spicy pineapple salsa

Lobsters and coconut soup with tomatoes, ginger and chilli

Creole lobster stew with okra, spinach and coconut

Arab Calamari Skillet with homemade harissa

Stuffed chicken wings with prawns on mango salad

Goa prawn stew with toasted coconut and coriander

Baked lobster with mixed salad

Shrimp skewers on salad with lime-ginger sauce and sesame

Greek squid salad with cucumber and peppers

served oysters with Parsley Salsa Verde in shell

Ginger soup with shrimp, carrots and pumpkin

Lobster papaya salad with avocado

Chicory and prawn salad with asparagus, grapefruit and poppy vinaigrette

Hummer in wine gelée with frothy vanilla cream

Crab salad tower with apple and curry hip

Clear lobster soup with leeks and tomatoes

Scallops between wonton sheets with spinach, sundried tomatoes and peppers

Mediterranean shrimp pan with chili, tomatoes, capers and arugula

Crayfish tails in carrots and celery and mustard seeds

Shrimp and vegetable salad with mustard dressing

Shrimp salad with melon wedges

Crispy onion with colorful grapes and feta cheese

Crispy Tarte with wasabi, shrimp and leeks

Seafood pizza with fennel and orange

Shrimp rolls with sprouts and ginger

Fried scallops with lemon and ginger

Apple-onion couscous with grilled shrimps

Shrimp and vegetable stew with two tomatoes

Seafood salad with tomatoes and olives

Mushroom potatoes with arugula and lemon Scampi

Lukewarm asparagus salad with shrimp

Auburn fried scallops with fennel and onions

Crab soup with peas and fresh dill

Leipzig style with crabmeat and morels

Grilled squid tubes with herb stuffing

Crab vinaigrette with radishes and cucumber

Steamed mussels with fennel and white wine

Seafood paella with saffron and vegetables

Crab risotto with zucchini

Prawn soup with mushrooms and lemongrass

Potato and avocado salad with shrimps

Lukewarm pasta and cucumber salad with fried prawns

Seafood Skillet with sugar peas

Farfalle with avocado sauce and fried shrimps

Asian fondue with meat, fish, shrimp, vegetables and dips

Mediterranean lobster with black noodles

Lentils and shrimp stew with smoked tofu and chilli

Escarole melon salad with tomato-mint salsa and shrimp

Shrimp pan with mangetout, peas and tomatoes

Potato dish with shrimp and sorrel

Scallop soup Thai style

Risotto with pumpkin and shrimps

Deep-fried squid (calamari fritti)

Hummer with delicate dough sheets

Fried prawns with spicy pumpkin sauce

Scallops with sprouts

Fish and shellfish ragout

Seafood with egg noodles

Shrimp with mashed potatoes

Rice noodles (Orzo) with shrimps, lemon and Parmesan

Spanish paella with seafood

Shrimp on skewers with chili herb dip

Fried rice with vegetables and crabmeat

Fish and seafood gratin en croute

Lemon Shrimp skewers grilled

Crabmeat and shrimp

Soup with mussels

Squid with sheep's cheese from the grill

Scallops grilled with vegetables and mango salad

Shrimp cocktail with avocado

Oysters au gratin

Calamari soup with capers and celery

Shrimp with broccoli

Red prawn curry

Octopus salad with lotus root and celery

Sharp shrimp with white asparagus

Paella Frutti di Mare

Red prawn curry with mangetout

Vegetarian Kitchen - Delicious Healthy And Easy Recipes For More Vitality

Spaghetti with Mushroom Bolognese and fennel

Bean Pasta with rocket

Spaghetti with herb and soy cream and smoked

Spicy mozzarella pasta with sun dried tomatoes, oregano and pine nuts

Lentils and vegetable Bolognese pasta

Arugula penne with cherry tomatoes and garlic

Green Bean Pasta with pesto and pine nuts

Braised Artichokes in citrus-basil-Sud

Baked mushrooms with rosemary and parmesan

Steamed broccoli with sesame, honey and soy sauce

Aubergine Lasagne with spinach and tomatoes

Quinoa with leeks and fennel

Pasta with tomato sauce and smoked

Black bean soup with pepper tofu

Eggplant Casserole with tomatoes, parmesan and mozzarella

Broccoli Tofu wok with peppers and cashew nuts

Pickled cauliflower with lemon grass, ginger and star anise

Pound vegetable relish with mustard

Baked cheese noodles with herbs, onions and mountain cheese

Spicy pea beans-pinto with pine nuts and mint

Gnocchi alla Romana baked with artichokes and tomatoes

Romanesco kohlrabi ragout with curry and coconut sauce

Mushroom pancake with cottage cheese and marjoram

Tofu stew with peppers, potatoes and tomatoes

Breaded eggplant cutlet with vegetables and tofu ragout and chive oil

Potato and sheep's cheese pancakes with stewed peppers

served Fried tofu with cabbage and mushrooms in pancakes

Indian carrot salad with yogurt, mustard seeds and mint

Vegetable tortillas with smoked tofu

Salad of white beans with ham

Mixed salad with vegetables and feta cheese

Onion soup with roasted onions, fennel and tomatoes

Mixed vegetable salad with apple and yoghurt sauce

White asparagus in paper package with carrots and ginger

Indonesian salad with egg rolls, peanuts and coriander

Clear kale soup with chickpeas and tomatoes

Japanese noodle salad with tofu and radish

Buttermilk wholemeal pancakes with cottage cheese and berries

Broccoli and leeks with spicy yogurt dip

Marinated green beans with peanuts

Potato and radish salad with mix of sprouts

Pumpkin stew with green beans

Cream of carrot soup with flaked almonds

Beetroot salad with herb quark

Peppers and savoy cabbage with lemon thyme

Millet and vegetable pan, boiling pan with minted yoghurt sauce

Sharp salsify with radicchio salad

Vegetable Relish on celery with olive

Lukewarm mushroom salad with dandelion

Blackberry and nectarine salad with Quark

Braised cucumber vegetables with Parmesan

Mangold and carrots with mint curd

Marinated tofu with fennel and tomatoes

Pureed parsnips soup with shrimps

Beans and pear salad with sunflower seeds

Roasted pumpkin slices with tomato and lentil vegetable

Mushroom vegetables on chickpea puree with leeks

Stripes mangetout salad with papaya

Baked rosemary potatoes with mushroom vegetables

Stuffed eggplant with tomato sauce

Vegetable rice pudding with chive yogurt

Colorful vegetables gratin with whole grain crumble

Kohlrabi noodle gratin with peas and courgettes

Vegetarian stuffed cabbage with millet, tomatoes and feta cheese

Vegetable stew with pearl barley kassler

Vegetable tart with almonds

Green chickpea soup with scrambled egg crostini

Dumplings on vegetables with chives and pumpkin seeds

Fried cabbage with parsley quark

Breaded feta cheese with lemon cabbage

Savoy lasagna with tomato sauce

Spelt pancakes with tomatoes and courgettes

Chilli polenta soup with feta

Gratinated polenta corners on spinach

Gratinated zucchini with quinoa filling and mango sauce

Quark dumplings on peppers with green pepper

Wholemeal pasta with green sauce and parmesan

Wholemeal spaghetti with pumpkin sauce and daikon cress

Pizza Primavera with broccoli, peas and tomatoes

Asian fried noodles with bean sprouts and egg

Farfalle pasta with cabbage in a creamy Parmesan sauce

Gorgonzola and spinach pasta with pink pepper berries

Fried mung bean sprouts from the wok

Indian vegetable curry with pineapple

Fried tofu and mushrooms in lettuce leaf

Baked potato wedges with vegetables and quark dip

Tofu and vegetable curry with mango and almonds

Tofu and cucumber salad with a sweet-sour Pesto

Gorgonzola pasta with savoy strips

Courgette and tomato gratin with Manchego

Fast Maize cakes with herb cream cheese

Ginger chili carrot with Camembert and Limburger cheese

Carrots and kohlrabi gratin with herb quark

Green Vegetable Pasta with spinach, asparagus and peas

Tofu Cutlets with yoghurt dip

Radish sprouts salad with Limburger cheese

Baked feta parcels with rosemary and tomatoes

Brussels sprouts pasta with parsley pesto

Fettuccine with asparagus puree and feta cheese

Vegetable omelet with tomatoes and peppers

Vegan Kitchen - Delicious Healthy And Easy Recipes For More Vitality

Salads

Salad colorful

Hearty potato salad

Mixed vegetable salad

Creamy cucumber salad

Carrots and kohlrabi salad

Moroccan carrot salad

Zucchini and pumpkin salad with tofu

Pomegranate macadamia nut salad leaves

Soup

Potato soup

Fine pea soup

Carrots cream soup

Fiery chili chowder

Creamy asparagus stew

Pumpkin soup cucurbita

Entrees

Hamburger

Stirred tofu

Spinach pizza

Pizza salamito

Italian pizza

Leek pineapple pizza

Spaghetti aglio olio

Spaghetti carbonara

Spaghetti with radicchio

Spaghetti al pesto

Delicious creamy pasta

Indian inspired curry

Fruity indian rice dish

Chinese coconut curry

Plum dumplings

Hearty goulash

Hearty kale pot

Hearty sauerkraut on mashed potato

Potato gnocchi with sage and rosemary

Seitan in mushroom cream sauce

Pasta bake with cheese crust

Carrot and potato pancakes

Tyrolean herb flake

Doughnuts with vegetables (tofu) filling

Stuffed spinach bags

Pumpkin swirl

Vegans tarte

Vegetable skewers

Vegan lasagna

Apple red cabbage

Basic recipes and accompaniments

Colorful rice

Waffle dough

Heller pizza base dough

Sharp mango chutney

Fast vegetable pan

Vegetable balls

Tofu tzatziki

Bread & Rolls

Sesame wholemeal bread

Pumpkin bread

Ciabatta bread

Sweet buns

Spreads & Snacks

Mushroom spread

Miso butter

Toast Hawaii

Vegan sushi rolls

Dressing, Sauces & Dips

Fruity curry sauce with tofu

Orange dressing

Apple dressing

Creamy mustard dressing

Lopino dip

Pies, Cakes & Muffins

Butter cake

Poppy cuts

Almond and orange cake

Plums baked cakes

Chocolate cherry cake

Mocha Nut Cake

Phenomenal Easter cake

Carrots Spelt Muffins

Blueberry and coconut muffins

Banana Muffins

Desserts & Sweet Goodies

Chocolate mousse

Red fruit jelly

Orange dream - vanilla pudding with orange segments

Coconut macaroons with dark chocolate

Chocolate coconut confection "Bounty"

Choco

Buckwheat pancakes

Vanilla Cream Swirls

Tofu Poppy Swirl

Vanilla cream slices

Vanilla biscuits

Chestnuts heart

Truffle

Drinks & ice

Coco Kiss

Vitamin drink

Holler syrup

Fire cocoa

Ginger Spice Tea

Iced coffee

Hot love

Banana Split

Banana and coconut ice

Chocolate and orange ice

Fruity Mango ice

Flavored Infused Water - Refreshing Aroma Water With Fruits And Herbs

Vitamin water is an optimal alternative to provide our body with sufficient fluids and important nutrients. Particularly on hot days, you should take care to drink water or herbal teas. However, taking still water, at least in terms of taste, is not particularly convincing.

Tap water tastes bland and boring, not for nothing has the demand for refreshing vitamin water increased. Traditional products are usually a mixture of water and caloric beverages enriched with natural flavours and vitamins. Aroma water is available in different flavours. However, the important question is whether these soft drinks with artificial additives are really healthy when it comes to finished products.

Vitamin water can also be made very easily and without much effort. There are now countless recipe ideas for all possible needs, not only as a soft drink, but also special preparations of vitamin water that support weight loss and detoxification from the organism, or of course as an ideal supplement after exercise.

Depending on the preparation, vitamin water supplies new energy and also helps us to compensate for a lack of nutrients with this drink. In the following chapters we will therefore show you the best recipe ideas for your own vitamin water.

What is refreshing and healthy vitamin water?

The idea to produce a special vitamin water comes from America. Founded in New York in 1996, Glaceau was the first manufacturer of so-called smart water. Years later, energy drinks and vitamin water from the same manufacturer came onto the market. The company was then acquired by Coca-Cola in 2007. In Germany, Glaceau beverages have been available since 2012, but were discontinued at the end of last year because sales did not meet expectations. In the USA, however, these vitamin waters are still in high demand. Among the best-known products are the lemonade flavour Multi-V, the dragon fruit flavour Power-C, the citrus flavour known under the name Ignite, and of course the essential vitamin water with orange flavour. Every single combination allegedly offers a special effect due to the vitamins and nutrients it contains.

The actual idea for vitamin water came from J. Darius Bikoff, the founder of Glaceau and a well-known triathlete. Due to a cold he enriched his drinking water with vitamin C and zinc in order to recover more quickly. Today this drink is available under the name Defense, it is vitamin water with apple and raspberry flavour. Not all soft drinks are really low in calories. Some of them have stevia added as an alternative sugar, but normal household sugar may also be included in the vitamin water products on sale.

Vitamin water has long been a favourite drink among professional athletes, but it is also frequently used in mountaineering, among other things. Depending on the variety and brand, vitamin C, vitamins B, vitamin E, calcium and magnesium are added to the water. However, biotin, sodium and pantothenic acid can also be contained in the vitamin waters. These are functional drinks, which are basically based on table water, but contain vitamins, minerals, electrolytes and fruit and colour aromas. Electrolytes are also very important for our organism, as they protect us from heat damage, which can threaten our lives together with a lack of fluids. The most important biological electrolytes include calcium, chloride, hydrogen carbonate, potassium, magnesium, sodium and phosphate.

Electrolytes play an important role in our body, as they are mainly responsible for the spread of nerve excitation. They are also known as minerals or ions and are contained in our organism only in limited quantities. These substances decompose into positively and negatively charged ions and are therefore also able to conduct electricity in an aqueous solution. As they have a direct influence on the tension of the cell membranes, they are also responsible for the various processes of contraction in our muscles. A lack of minerals can therefore be expressed through painful muscle cramps. The most important ions in our organism are bound in water by our body. If we sweat a lot, we lose a lot of electrolytes. This is also the reason why we have to drink a lot, especially on hot days, otherwise the electrolyte level can fall dangerously. This leads to dehydration, which is associated with dizziness, nausea, dizziness and heart rhythm disorders.

Especially competitive athletes have to pay particular attention to their electrolyte levels, as they are naturally exposed to extreme loads and therefore also have a much higher demand for fluids. They are therefore dependent on a liquid absorption with electrolytes, which is why they prefer isotonic drinks in sports.

Effectiveness of electrolytes on the organism

Electrolytes or minerals are not only lost in competitive sports. Also frequent vomiting, diarrhoea or excessive sweating can lead to a deficiency. Since our body is unable to produce calcium, chlorine, potassium, magnesium and sodium on its own, it is dependent on food intake. In principle, our organism can regulate the correct and necessary composition of minerals through hormones, because, for example, if the electrolyte content is too high, then it is also excreted more strongly. Electrolytes can accumulate, especially if kidney function is impaired. They are then no longer sufficiently excreted from our body. Taking medication can also significantly affect the mineral balance and disrupt the electrolyte level. Malnutrition, an increased alcohol consumption, as well as a disturbed function of the endocrine glands also lead to a lack of electrolytes.

An electrolyte fault occurs when the measured value deviates significantly from the standard level of the electrolytes. If this is the case over a longer period of time, it may lead to hyperacidity, an impaired nervous system and in the worst case to death due to the failure of the organs. Severe electrolyte disorders are usually the case with sodium, calcium or potassium and are treated as medical emergencies.

A slight disorder, such as hyperacidity, can usually be easily compensated for by consuming water or vitamin water. If the lack of water or dehydration is already too advanced and can no longer be compensated

by drinking, then an infusion containing electrolytes is indispensable. Even a water shortage of only two percent in our body can cause symptoms such as dry mouth, headaches, little urine, low blood pressure and dizziness. Other symptoms are impaired vision, aggression, mental confusion and fainting. If the lack of water is not remedied, the tongue swells strongly and delirium occurs. However, those who ensure optimal fluid intake throughout the day usually have no problems with this. If you do not necessarily want to drink vitamin water, you should look for vegetables and fruit containing pectin as well as foods rich in dietary fibres. They are able to bind water and then release it slowly through the intestines.

Electrolytes control our water balance in the organism, which is important for the bile, as well as for the stomach and intestinal fluid, the synovial fluid and also for the brain water. They are of great importance for almost all physical processes, as they are located inside and outside the body cells. By the way, our nervous system relies on electrolytes to pass on information and impulses. Through a balanced diet, sufficient minerals can be absorbed. They are found in fresh fruit and vegetables as well as wholemeal products. However, it is essential to prepare them gently, otherwise the valuable ingredients will be lost if vegetables are boiled too long, for example, or washed too long under the tap. By the way, desserts and white flour products contain virtually no minerals, which is why consumption of these foods should be limited. Vitamin water is therefore highly recommended, as it provides our organism with valuable nutrients and can therefore really prevent many diseases.

Why is water so important for the metabolism?

Water is, as is generally known, the source of life, and our body is NO exception. However, most people do not worry about their own drinking habits at all and only drink if they notice a pronounced feeling of thirst. For our organism, however, drinking is almost more important than eating. A human being can survive several weeks without food, but only a few days without fluid intake, since almost two thirds of our body consists of this vital element. Water is the means of transport for blood, sweat and also for urine. Also, it is a necessary solvent for most pulps. The body temperature is regulated by the water contained, by sweating and sweat. In order to maintain the liquid level, the constant losses must be regularly compensated by an optimal liquid supply, since we also excrete large quantities of it daily, without paying much attention to it. Part of our needs is covered by food, but it is far from enough on its own. It is not for nothing that the recommended amount of liquid is at least two litres of water a day. By the way, we only feel thirsty when there is already a fluid deficit!

A water loss of only two percent, of our body weight, can contribute to the fact that the efficiency is strongly impaired by it. We get thirsty when half a percent is already missing. Although our organism is able to compensate for a slight lack of water, this is very dangerous for our health in the long run. It leads to dry skin and dried out mucous membranes, which makes us much more susceptible to bacteria and viruses. A lack of fluids also leads to constipation, urinary infections and kidney problems. If we drink far too little, our body is also less supplied with blood, which can lead to a loss of brain performance and to concentration disorders. Lack of fluid in our body is not only expressed by thirst, but also by loss of appetite, dry mouth, headaches and nausea. Our organism sounds a clear alarm if it is not sufficiently supplied.

The water requirement is higher during heavy sweating, physical exertion, diarrhoea or vomiting, fever and also during a diet. However, older people in particular drink very little, as the feeling of thirst decreases significantly with age. In many cases, however, they simply forget to drink or are afraid of having to go to the toilet more often at night. The German Nutrition Society therefore recommends a dosage of 2.25 litres for older adults in particular, one third of which should be part of solid food. So dairy products, salads and also fruit. The other two thirds should be made up of suitable drinks, such as vitamin water or stomach-friendly teas.

The recommended amount must be distributed evenly throughout the day. Of course, not only in older adults, but of course in every age group. It is advisable to have a drink close to your eyes at work or at home so that you are really reminded of drinking. It should also be clear to everyone that a suitable drink belongs to every meal, as this makes the food easier to digest and our body also receives important additional fluids.

Our metabolism has to supply all body cells so that we really feel comfortable and so that toxins can be broken down and excreted. However, he can only work well if we provide him with the appropriate conditions for this. Metabolism is the process of processing everything we consume correctly and appropriately. The food is therefore first crushed by our metabolism and then sorted out according to its usability. The nutrients contained are distributed as required and transported to the cells. All substances that are not useful for our body must be excreted as quickly as possible in order to guarantee a good state of health. Our metabolism keeps our body functions going, supplies us with heat or energy and is involved in necessary regeneration processes. Also, the metabolism is with the main culprit whether we lose weight, gain weight or grow. A clumsy metabolism, for example, is the reason why some people gain weight very quickly and simply cannot lose weight with many diets or with exercise. A fast metabolism, on the other hand, is usually the case for particularly slim people who would like to put on a little more weight.

A disturbed metabolism can not only cause overweight and underweight, but also depression, rheumatism, diabetes mellitus, impaired thyroid functions and growth hormone deficiency. It is therefore very important to get the metabolism back under control in a natural way. This is possible through a change in diet, in which the metabolism is well supplied by proteins, fats and carbohydrates, as well as through physical activities and a lifestyle that is as stress-free as possible. But water is also ideal for stimulating the metabolism.

It is assumed that an adult loses more than two litres of water a day. This happens mainly through urine, through the skin and also through breathing. This large amount of liquid is an average value, which is why the recommended intake of liquid also corresponds to this value. In principle, every person must drink as much as he needs personally, since not every body or metabolism is comparable to another. Stress and sleep deprivation, as well as the absorption of toxic pollutants such as nicotine or alcohol, also require more fluids. Even with a high body weight it is clear that this organism is dependent on much more water than an underweight person.

It is recommended to drink a large glass of water before eating. This increases the energy turnover over a longer period of time. Additional calories can also be burned. If you can drink more than two litres of water a day without any problems, you can even lose weight "unintentionally". You should also be aware that you can support these effects with vitamin water from fruit and herbs, which is why we will explain the recipes in more detail in the following chapters.

Only with water is our organism able to excrete the absorbed pollutants every day. These are absorbed by environmental and home toxins, as well as, of course, by nutrition. The more harmful substances we absorb, the higher our water requirements. Unfavourable drinks for our metabolism are for example alcohol, coffee and black tea, soft drinks, sugary drinks, fruit concentrates or purchased fruit juices. Most fruit juices contain not only a lot of fructose, but also additional sugar. Fructose, by the way, is transformed much faster by our organism into fat than the normal household sugar. It also increases uric acid levels and the risk of diabetes. The typical lemonade and cola drinks also contain a lot of sugar and can cause serious health problems. If our metabolism is stimulated, then the storage of waste products and toxins is avoided. Slags, by the way, are the acids and toxins deposited in our body. They need to be neutralized so they don't burn our organs. Gout, for example, is the result of the deposition and slaging of uric acid. Slags are salts formed by our bodies, which are easily excreted through the kidneys, skin, lungs and intestines if they are in good health. If this is not the case, the diseases mentioned above occur.

Slags must therefore be removed from our bodies if we do not want to become ill. But they can also contribute to acidosis and thus to weakness of the connective tissue. In many women, the weakness of the connective tissue can be seen with pronounced dents on the buttocks and legs. If the connective tissue is not relieved, then understandably more and more slag accumulates over the years and the cellulite becomes much more intensive together with varicose veins. It is therefore also advisable in this respect to remove the metabolic waste products from our body in order to relieve our connective tissue, so that the skin is no longer as limp and wrinkled. Vitamin water is therefore not only ideal for detoxification, but also for our skin problems. The best thing to do is to get yourself a nice glass decanter, practical drinking bottles for the road, and a closable jug or jar so that you can prepare your aroma water with fruits and herbs yourself.

If you are not yet used to drinking large quantities of water, then simply place a striking 1.5 litre bottle in your immediate sight and try to empty it until you go to bed. After just a few days you will be able to see how this not only improves your general well-being, but also your skin. However, it is advisable to get used to it slowly so as not to overstrain the kidneys unnecessarily. If you can then drink the 1.5 litre bottle without any problems, then you are welcome to increase your daily dose a little more.

Aroma water with fruits - Drink yourself healthy...this is how it works!

When you look at the studies of most finished products, of water with taste, you usually lose the desire to drink water, because most products are full of artificial additives. Drinking can even become an addiction with the homemade aroma water, if you simply try out different recipes according to your mood. It tastes best if it remains in a lockable jug in the fridge for a few hours, so that the fruit aroma becomes even more intense.

Each glass of homemade aroma water becomes a new experience, as there are hundreds of recipes to try out, which ensure an excellent supply of liquid in any case. Water with taste has almost no calories and is also very inexpensive. In any case, you should use untreated ingredients in organic quality for the preparation. Suitable water is either fresh tap water or mineral water. Aroma water is quickly prepared and served in a nice carafe, also a really great eye-catcher, which will surely delight even typical drinking mufflers.

Delicious vitamin water can be made from the following types of fruit:

- Pineapple

- Apples

- Berries

- Pomegranates

- Grapefruit

- Cherries

- Kiwi

- Mango

- Melons

- Oranges

- Bunches

- Lemons

Aroma water can be prepared from all types of fruit. You should simply try out the possible combinations according to your own taste or simply according to the optical effect.

Pineapple and lemon

Pineapple naturally gives every water a good taste. Combined with lemon, it also has an anti-inflammatory and refreshing effect.

Apple and Cinnamon

These two ingredients are anti-inflammatory agents that also have a beneficial effect on the metabolism. A stick of cinnamon and some thinly sliced apple slices with skin are sufficient.

Blackberries and Blueberries

Fill a liter of water with half a cup of blackberries and half a cup of blueberries in a matching jar. This drink should remain closed in the fridge for at least one hour.

Strawberries with basil

Half a cup of strawberries with a few leaves of freshly chopped basil is really delicious and refreshing and served with ice cubes, just the right drink for particularly hot summer days.

Strawberries with cinnamon

A stick of cinnamon with a handful of strawberries is not only a great eye-catcher, but also ideal for boosting your metabolism. You can also put the strawberries with the green leaves directly into a glass or into the water carafe.

Grapefruit and apple

Some slices of grapefruit and apple slices are sufficient for the vitamin water. Both fruit varieties are very good antioxidants and also contain many valuable vitamins.

Cherries

Whether sour cherries, acerola cherries or sweet cherries - all cherry varieties are very well suited for the production of aroma water. Put a handful of cherries in the jar and chill.

Kiwi

Kiwi water is also a great eye-catcher. The kiwi is simply cut into thin slices with the skin. It can also be combined with cranberries or mint.

Mango with Ginger

100 grams of mango are already sufficient for one liter of vitamin water. The ginger is ideal against nausea and also has an analgesic effect, apart from the exotic taste of this mixture completely.

Melons

Five large melon pieces are usually sufficient for a preserving jar. It can also be a mixture of different varieties, i.e. honeydew melon and watermelon, so that the taste becomes even more fruity.

Oranges with blueberries

Orange water with a handful of blueberries also provides sufficient vitamins. A small orange is sufficient for one litre of water.

Oranges with cranberries

This vitamin water from fruits is a vitamin-rich antioxidant. For a jar, half a cup of berries and half an orange are sufficient.

Oranges with lemons

Cut half an orange and a small lemon into thin slices and place in a preserving jar with water and leave to cool for at least one hour. This recipe provides us with many important vitamins.

Grape water

Whether light or dark grapes - they are also excellent for producing refreshing vitamin water. Just put a handful of grapes in the preserving jar and chill.

Watermelon with rosemary

150 grams of watermelon, or, depending on taste, a little more of course, are sufficient for the production of one litre of vitamin water. With a sprig of rosemary to it the fat burning is cranked up and our moisture storage is filled up excellent again.

Lemon water with mint

A lemon, sliced, with five or six fresh mint leaves has a really refreshing effect and also promotes digestion.

What are the characteristics of these fruits?

The pineapple is ideal for the aroma water because it contains numerous vital substances. This tropical fruit already meets our vitamin C requirements with a portion. But it also contains important minerals and trace elements. These include calcium, iron, potassium, copper and manganese. The protein-splitting enzyme bromelain is responsible for the digestive effect. According to numerous studies, natural digestive enzymes contribute to an improvement of numerous diseases, such as cancer and stomach and intestinal problems. Bromelain has a great anti-inflammatory effect. Pineapple is a popular remedy for scurvy, bladder and kidney problems, venous diseases and sore throats in many indigenous peoples. In some indigenous peoples this fruit was also successfully used for the treatment of parasites, gonorrhea and scarlet fever. Pineapple has long been known for its excellent suitability for detoxification, as fresh juice or vitamin water with pineapple helps to wash away the existing slag from the organism. Depending on the variety, this fruit can contain up to 15 percent fructose and around 8 percent citric acid. If you have a sensitive stomach or liver problems, you should choose ripe pineapple because it contains less acid.

Apples have also long been known for their healing properties. This fruit contains many antioxidants which, like pineapple, have an anti-inflammatory effect. Vitamin water with apple slices is therefore also interesting for people who are not necessarily enthusiastic about this fruit. Apples are ideal for cleansing the liver and intestines, they have a positive effect on our brain when losing weight, and also have a preventive effect with regard to cancer. The secondary plant substances contained in apples play an important role in our health - they are also known as phytamins. By the way, this fruit also strengthens lung function due to its high flavonoid content, which makes it ideal as a supplement for respiratory problems. With apples you can produce tasty and really very healthy vitamin water. It is very advisable to use the shell as well, as it contains the most important ingredients. When shopping, you should not only look at the shiny skin, as matt apples are usually not only fresher, but also much more tasty.

Berries are known to be optimal for losing weight because they contain only a few calories compared to other fruits. Berries include blackberries, strawberries, goji berries, currants, blueberries, cranberries and gooseberries. They are really extraordinary for our health, as they also help us to stay young much longer. They have a strong antioxidant effect, strengthen our immune system and prevent infections. Berries contain a lot of vitamin C, iron, folic acid, potassium, calcium and magnesium. They are ideal for skin problems and help to keep our blood and organs clean. Berries are also good natural laxatives. They are also known for their antibacterial effect. Apart from that, the different types of berries also have other positive characteristics. Blueberries, for example, are recommended to support brain functions. Raspberries contain many important vitamins B and help with menstrual problems. Goji berries increase energy and help with prostate problems. So berries are really good and colourful vitamin bombs, which, as homemade aroma water, become more than just a great visual eye-catcher, because they also taste really tasty.

Pomegranates contain many vitamins and valuable minerals. They are also among the best-known medicinal fruits. They have a positive effect in the treatment of liver weakness, arteriosclerosis and cardiovascular problems. Pomegranates should also be a good remedy for brain performance. The bioactive ingredients, flavonoids and polyphenols, are very important for our body. They inhibit inflammation and help against oxidative stress. Pomegranates are very versatile. The fruity-sour aroma of juice or seeds can often be found in salads or sauces. For the vitamin water it is advisable to divide the pomegranate over a bowl in the middle and then dissolve the seeds with a spoon. It is advisable to put on a kitchen apron, as the stains from the juice are difficult to remove from your clothes. It is not absolutely necessary to peel the pomegranate for the aroma water, although of course you can also make a tea with the skin. The peel is boiled only briefly. Otherwise the halved fruit can be put into a suitable preserving jar with the skin and also with the seeds.

The grapefruit is a citrus fruit with a slightly bitter taste. It is ideal for a refreshing vitamin water with almost no calories and a lot of vitamin C. But also vitamin A, vitamin B, potassium, calcium and magnesium are available in larger quantities. The bitter substances contained in this fruit are able to stimulate digestion and fat burning and reduce cholesterol. The grapefruit has an antimicrobial and anti-inflammatory effect. It is also very beneficial for the skin, as this fruit can also be applied externally. Otherwise, its taste makes it ideal for homemade aroma water. If necessary, you can of course add some stevia if the vitamin water is too sour. However, grapefruit, consumed as fruit or juice, can also enhance the effect of some medications such as special heart medicines, painkillers or even antibiotics. Those who depend on regular medication should therefore only consume this fruit as vitamin water in order to exclude possible interactions.

Cherries are not only delicious, they are also very healthy. This fruit contains numerous vitamins, minerals and trace elements, including magnesium, zinc and folic acid. They protect us from oxidative stress, reduce inflammation and also the formation of blood clots, which is why frequent consumption of cherries can reduce the risk of heart attacks. Gout attacks and the risk of cancer can also be reduced by cherries. Cherries can also help us sleep better, as melatonin is contained in this fruit. This is a sleep-inducing hormone. Unfortunately, however, they are also perishable. The vitamin water with cherries should therefore not be kept in the refrigerator for longer than 48 hours. It is recommended to remove the stems and seeds so that they can develop their full effect in the water. A handful of cherries as aroma water, offer a fruity taste that can be varied with mint, cinnamon or other fruits. Cherries with mango, green grapes, oranges or also with kiwi, as vitamin water, taste delicious and are a very good incentive to drink a little more liquid, even for those who do not like drinking.

Kiwi contains mainly antioxidants and vitamin C, much more than lemons or oranges contain. The taste of this exotic fruit is comparable to strawberries with banana and pineapple. Otherwise the nutrient density of the kiwi is much higher than that of other fruit varieties. It contains vitamin B, vitamin E, vitamin K, beta carotene and potassium. But also important dietary fibres, acids and minerals are contained in this small fruit. Kiwis are inexpensive, tasty and above all have an advantageous effect for many diseases. They promote digestion, dilate the blood vessels, regulate high blood pressure and strengthen our immune system. Kiwis also protect us from oxidative stress and can therefore contribute to a longer and healthier life. It is therefore advisable to consider kiwis for vitamin water simply because of their numerous positive effects. They can be combined very well with lemons, strawberries, pineapple and also with mangos or papayas.

Mango is one of the most popular tropical fruits. The juicy-sweet flesh is now increasingly used in our food preparation. Although it contains relatively much sugar compared to other fruit varieties, it is very healthy. It contains mainly vitamin C, vitamins B, vitamin E as well as beta-carotene and folic acid. Mangos have a draining and laxative effect because they are very easily digestible. They stimulate our metabolism, strengthen our immune system, are positive for our eyes, regulate blood pressure, contribute to better wound healing and also ensure our mental fitness. This delicious fruit also has an excellent effect on the skin, as it protects against aging. You can therefore use your mango pieces used for the vitamin water as external skin care before disposal. When you buy a mango, make sure it is ripe. If black spots are visible on the skin, the fruit is already completely ripe and should therefore be eaten within 48 hours, otherwise it will begin to ferment. In addition, you can also base your selection on the sweet smell. If you want to buy mangoes in stock, please DO NOT keep them in the fridge. At least not if they are not yet properly ripe, as otherwise the taste is negatively affected by the cold.

Melons contain a lot of water and are excellent for the production of aroma water, as their taste is usually sweet and juicy. They also contribute very well to a better state of health, whether they are sugar melons, honeydew melons or watermelons. They are diuretic and laxative, strengthen our immune system and regulate high blood pressure. Melons are also able to neutralize acids. Since they have very few calories, they are also highly recommended for diets. Otherwise this fruit is also suitable against dehydration and headaches, arthritis, gout and rheumatism, as well as against obesity. Watermelons are also excellent for deacidifying and detoxifying our organism. It is clear that you can also lose a lot of weight. You can also mix watermelons for the vitamin water with some slices of cucumber, for example, to enhance the effect for a desired detoxification. However, we will discuss special detox recipes in more detail later.

Oranges are popular sources of vitamin C, although we have also mentioned other interesting alternatives in this respect. What is certain is that this citrus fruit has much more to offer than just vitamin C. Oranges also contain vitamins A and B, iron, magnesium, phosphorus and potassium. Due to its excellent nutritional values, this fruit is ideal for strengthening the immune system and preventing health problems. The antioxidants contained in this type of fruit reduce and combat oxidative stress so that cell ageing can be reduced by regular consumption. The juice and also the pulp help to cleanse our blood and excrete kidney stones. Skin rashes can also be treated with oranges. Freshly squeezed juice is also an optimal means to strengthen the respiratory tract and to excrete the mucus better and more easily. With regard to the vitamin water, the oranges can also be mixed with lemons, or some cinnamon and fresh ginger can be added. By the way, the skin contains more vitamins than the pulp. You can also use the orange peel for your aroma water.

Grapes bring colour into play and have a really delicious taste. Grapes are excellent for our health because they contain many important nutrients. Red grapes, for example, contain many antioxidants, they have an antibacterial effect and purify our blood. Since the red grapes also contain folic acid, cell division can be stimulated during pregnancy. This is also the reason why many gynaecologists recommend consuming this fruit, at least in the first months of pregnancy. Otherwise, grapes stimulate digestion, have a preventive effect against Alzheimer's disease, prostate and cancer and improve the transport of oxygen in the blood. White grapes contain much less sugar than the red variety, which is why the taste is also somewhat bitter. For your vitamin water it is recommended to pay attention to organic quality. It is also advisable to wash the fruit thoroughly with warm water before further use in order to rinse off undesirable pollutants. Grapes can be combined very well with all other fruit varieties for the aroma water. By the way, it is not absolutely necessary to remove the cores for the preparation of your drinking water.

Lemons are known for their antibacterial effect and have been a very popular all-purpose product for many years, which is why they are also used in many households for cleaning purposes. They contain a lot of vitamin C, but also B vitamins, iron, magnesium, calcium and potassium. Lemons have a base-forming effect and are therefore recommended in order to balance the pH value again, which is indispensable in the case of acidosis. But the blood-cleansing and antipyretic effect of this fruit is no secret either. Lemons also strengthen the immune system, the antioxidants they contain fight existing free radicals and can therefore also counteract premature aging. Lemons help with constipation and flatulence, cough and sore throat, heartburn, nausea and also parasites. Long-term use also ensures radiant skin and shiny hair. The metabolism and fat burning are optimally stimulated by this fruit. Lemon water with fresh ginger and a few mint leaves is a good recipe for losing weight or thirst at high temperatures. You should also make your vitamin water from lemons, as it cleans the kidneys perfectly and can also protect the joints. In addition, this aroma water also has a very good detoxifying effect, so that you can excrete pollutants in your body much better through the urine.

In principle you can use all fruits (except bananas!) for the preparation of your healthy vitamin water and let your imagination run wild. You will be amazed how beneficial your body will react to this new form of hydration, as it is not only supplied with sufficient fluids, but also with high-quality vitamins and minerals.

Aroma water with herbs - Drink yourself healthy...this is how it works!

In the last chapter we have given you some recipes for your vitamin water with fruits. But also herbs can contribute a lot to a better state of health and emphasize the taste. There are many herbs with which you can also produce pure herbal water. Let yourself be surprised by the following explanations and flavours!

Herbs have many healing substances. For the preparation of the flavoured water, it is advisable to get the herbs fresh and to crush them lightly with a mortar before use.

Delicious flavoured water can be made from the following herbs:

- Basil

- Dill

- Fennel

- Lavender

- Balm

- Mint

- Rosemary

- Sage

- Thyme

Basil with cucumber and pineapple

Add five basil leaves, a cup of pineapple and half a cucumber and refrigerate for several hours. You can also leave out the pineapple and try this recipe with strawberries, or use lemons instead of cucumber.

Dill with cucumber

Dill tastes fantastic with cucumbers and both ingredients for the vitamin water have an extremely refreshing effect, making this recipe ideal for

particularly hot summer days. Leave half a cucumber with some dill in a jar overnight.

Fennel with apple

Put a thin slice of apple with a few twigs of fennel in the preserving jar. If you like the taste, you can also cut off some extra pieces of the tuber and put them into your water. Otherwise you can try the fennel with ginger and cinnamon.

Lavender with strawberries

For the preparation of your vitamin water you need half a cup of strawberries and some lavender, which should however be worked briefly in the mortar before, so that the aroma can develop better.

Melissa with peach

The fresh lemon balm leaves are put on together with the cut peach (without seed) and put in the fridge overnight if possible. Melissa can also be combined with other fruits or spices, such as pineapple, kiwi or ginger.

Mint with pear and grapefruit

Five to ten mint leaves with a few slices of grapefruit (with skin) and a few pieces of pear is an excellent remedy for a hangover, and also to get back into shape. Mint, by the way, is suitable for almost all fruits, or also in combination with other herbs, because it provides a particularly refreshing taste.

Rosemary with strawberries

Two large branches of rosemary are advisable for this recipe, which are prepared together with a cup of berries as infused water or vitamin water. Rosemary is also ideal with watermelon, cherries or pomegranates.

Sage with watermelon

1/3 watermelon with fresh sage, the number of leaves depends on the desired flavour. Sage is also very suitable for berries, as well as combined with mint.

Thyme with melissa and cucumber

Arrange half a cut cucumber with a few leaves of lemon balm and a stalk of thyme as aroma water and leave to stand for several hours. Thyme water can also be prepared with fresh ginger and lemon.

With these delicious and simple recipes for refreshing flavoured water, you're sure to want to drink a really big glass of your homemade preparations, don't you? Not only the recipe ideas are important, but of course also the ingredients and possible effects of the selected herbs for our drinks, which is why we describe these ingredients in more detail. In this case, you can also orientate yourself not only on the desired flavour, but also on the respective advantages of the most popular culinary herbs.

Basil is one of the most popular herbs in food preparation. This spice is particularly popular in Italian cuisine. Originally, basil was a well-known medicinal plant because it contains healing substances. Basil is prescribed in folk medicine for inflammation and digestive problems, migraine, menopausal complaints, skin diseases, sleep disorders and also for the treatment of joint pain. However, in cases of illness you are not automatically healed by some dried leaves on the pizza or in the tomato sauce. But in infusions with fresh basil you can certainly benefit from the valuable ingredients. These include vitamin C, vitamin K, beta-carotene, iron, calcium, copper and manganese. For the infusions, basil can also be prepared with paprika to make a spicy version of vitamin water.

Dill is known to most people only as a popular spice for salads and fish dishes. This option is also a particularly healthy ingredient for our vitamin water from herbs. Dill has a fine, tart taste, which also goes very well with parsley. For the preparation of flavoured water you should take the fine leaves and also the delicate dill tips. This culinary herb contains large amounts of vitamin A and vitamin C, but iron, calcium, manganese and folic acid also offer us numerous health benefits. Dill is good for digestion, helps against existing gases, protects our bones and is also effective against diabetes. By the way, dill is also a good home remedy against hiccups, as it not only reduces gas formation, but also has a calming effect in case of nervous disorders. Otherwise you can combine dill with other herbs and fruits, such as lemon or grapefruit.

Fennel has a very special aroma, which is why it offers many more advantages than just tea, cough or digestive problems. It can be used in many ways in food preparation and is also frequently used in naturopathy. Its healing properties are due to the essential oils it contains, which strengthen the stomach, stimulate blood circulation and are also anti-inflammatory. However, fennel loses its excellent healing properties when cooked, as the essential oils evaporate. Fennel contains many vital substances that can certainly cover our daily needs. Even if you may not be a fan of these tasty vegetables, you should pay attention to your nutritional needs. With the exception of vitamin B12, fennel contains all the vitamins of the B group, from which your muscles, heart and nerves can benefit. Otherwise it convinces with beta-carotene, calcium and potassium as well as vitamins C and E. Fennel therefore offers excellent protection against numerous diseases.

Lavender not only looks beautiful on the windowsill and in the garden, it also has very good healing properties. By the way, you can also use the flowers for your vitamin water, because they provide a very special eye-catcher in the glass carafe. In the kitchen it is used to season meat dishes, in soups and in many cheeses, such as raclette cheese or goat cheese. Lavender, consumed as tea, is a healthy alternative to conventional tranquilizers and can also bring even totally exaggerated children back to rest. In vitamin water it has a cleansing and refreshing effect that can even sharpen the senses. The leaves have an intense, aromatic taste. However, it is advisable to use it sparingly for now. Lavender has been used for years to treat liver and lung diseases, cramps, aching limbs, dental problems and also heart and digestive problems. Lavender also goes very well with berries, peaches and mangos.

Melissa is mainly used in German-speaking countries for the preparation of exotic dishes. This herb is more known to us as a medicinal herb in tea blends. The leaves are used for medicinal purposes. They have a lemon-like and very intense smell, which is why they are also known as lemon balm. In combination with lemons, oranges or of course with other fruits and herbs, this plant is a popular ingredient for infused water or detox recipes. Lemon balm is ideal for relieving stress, cramped stomach and intestinal complaints, for a better sleep as well as against flatulence. Also, melissa has an antiviral effect. In case of frequent stomach and intestinal problems, you can also prepare lemon balm with fennel and aniseed as aroma water to benefit even better from the ingredients.

Mint is one of the most popular ingredients for all kinds of herbal water, as this aromatic plant has an excellent refreshing effect. It is not included in toothpastes and chewing gum for nothing. In the kitchen it is used for smoothies, desserts, sauces and salads. Mint leaves should be used fresh for the aroma water. Although this popular herb has a very intense delicious taste, you should not exaggerate the dosage, as a strong menthol concentration can attack the gastric mucosa. Five to ten mint leaves are therefore quite sufficient for one litre of water. It can actually be combined very well with everything. So not only with fruit, but also with other herbs and spices. Especially refreshing is mint with citrus fruits or berries. But the flavoured water also tastes very good with melissa or ginger. Mint is ideal for headaches, colds and inflammation of the oral mucosa, exhaustion, itching and respiratory diseases.

Rosemary is an important ingredient in Mediterranean cuisine, but the official pharmacopoeia also lists this spice as the medicinal plant of 2011. Rosemary also contains essential oil with an excellent effect. It has been known as an antiseptic since ancient times, as well as for better brain performance. Above all, the carnosolic acid contained is said to have a positive effect on Alzheimer's and dementia, as it effectively fights free radicals and toxins. But of course the intensive aroma also contributes to the fact that rosemary is now being used more and more frequently in aroma waters. Depending on its intensity, this plant is good against nausea, nervousness, exhaustion, digestive problems and also against bladder and kidney diseases. By the way, you can still use the rosemary branches for full ribbons after use in vitamin water, as it is a natural and gentle cleanser that can also relieve pain. So rosemary can be used in many ways. During pregnancy, however, you should refrain from consuming this medicinal plant!

Sage as a kitchen spice is not very widespread in German-speaking countries. It is indispensable in Mediterranean cuisine, as it is used for the preparation of salt, for sauces and also for the vegetable filling of ravioli. Pasta, for example, is served with sage leaves steamed in butter, resulting in a particularly spicy and delicious taste. If you buy sage fresh for your aroma water, pay attention to the leaves, as young leaves have a milder taste. Sage is also a popular medicinal herb with great effect for numerous ailments. It helps with respiratory diseases, as its essential oils have an antimicrobial effect. Sage is also used for excessive sweat production. Sage gives your aroma water a unique taste. You can combine this plant with lemons or limes, with berries or with anise and cloves.

Thyme is often used in food preparation. It is ideal for seasoning casseroles, salads, sauces, soups and also meat dishes. However, this spice is also a very popular and above all versatile medicinal herb with which you can emphasize the effect of your vitamin water much better. Thyme has already been recommended by Hippocrates against respiratory diseases. The essential oils contained have an antibiotic, antibacterial and mucolytic effect. It is therefore a natural antibiotic that can also relieve cramps. By the way, thyme is also a good natural remedy after an extended drinking session, as it can also help against the typical complaints of a hangover. This, too, is of course a convincing reason to enrich the vitamin water with thyme. Infusions of this popular medicinal herb are said to keep you mentally fit and can also lower your blood pressure, depending on the dosage. You can combine thyme for your flavoured water with cucumbers, strawberries, pineapple or of course with other herbs.

Of course, you can also use other herbs for your vitamin water, such as parsley, lemon grass, nettle or dandelion, as well as flowers. Daisies and sunflowers in drinking water look extremely good and contribute to rare vital substances for our organism. By the cold preparation of our aroma water also the important vitamins, minerals and trace elements remain contained. The herbal preparations should be consumed within 24 hours, as this not only changes the taste, but can also have a negative effect on our health after this period. For a summer party, or to attract even more attention with your aroma water, you can also prepare small meadow flowers, clovers and herbs as ice cubes. Only one leaf or flower per cube is placed on the water and after a few hours you will have a very colourful and above all original effect in your water glass or in the carafe. You will be enthusiastic about the healthy ideas you can come up with.

Edible flowers are not only daisies, but also violets, camomile, yarrow, roses, mallows and evening primroses. However, you should keep away from oleander flowers, golden rain and aquilegia flowers, as these flowers are poisonous! The monkshood, thimble, yew berries and daphne, whose berries are very similar to currants, are also poisonous. The deadly nightshades are also extremely dangerous. For meadow plants you should therefore only rely on reliable and really healthy alternatives for your aromatic drink.

If you want to enrich your herbal water with flowers, you can combine rose petals and daisies with balm or mint, for example. The taste is particularly aromatic after about one hour.

Detox recipes for losing weight - Drink yourself healthy...this is how it works!

Detox recipes are not only suitable for detoxifying our organism, but with the right ingredients also perfect for losing weight. But why is detox so important and what is it anyway?

Detox is the abbreviation for the English term "detoxify" and means detoxify. Originally, detoxification was mainly used to treat addictions, but nowadays more and more people swear by the excellent effects of detox treatment. Detox has also been used for many years in all kinds of fasting cures. Of course, this does not mean that you have to fast with our detox recipes. It is mainly about cleaning your body of harmful substances and boosting your metabolism a little more. If you also pay attention to a balanced diet, then you can lose weight with it. However, if you do not stick to healthy foods, even the best detox recipes will not help you much to lose weight.

The basis for every detox cure is to drink a lot of water and mainly to consume fresh fruit and vegetables. It is no coincidence that detox is also compared to a healthy diet in which many people who want to lose weight eat water, teas, fruit juices and raw food. The detoxification treatment is, as already mentioned several times, not only about the desired weight loss, but mainly about the cleansing of our organism. This also creates an excellent basis for easier change of diet afterwards. Most detox treatments do without alcohol, nicotine, salt, sugar and coffee. But you should also be able to do without meat, sausage and dairy products, at least for a few days. In addition to fruit and vegetables, wholemeal products are also recommended. If you decide to take a serious detox treatment, you should do it for three days. Below we also show you some interesting recipe ideas, so that you don't have to starve at all. So that this treatment is not too difficult for you, you can of course also try out your upcoming detox program over the weekend, since you are certainly not exposed to stress on these days, and then also have enough time for relaxation and exercise in the fresh air. These two factors are as important as water and fresh food.

Detox is optimal for our organism, but it is also an exhausting work to free it from the available toxins. With lots of sleep and relaxing baths we can relieve our body very well. Sauna sessions are also ideal for the detoxification process, as we sweat excessively and can also excrete toxins better. So you can combine your upcoming detox phase with a little wellness treatment and give your body a little more time and attention these days. Afterwards you will feel fit and beautiful again, as detox also significantly improves our skin. Typical signs of possible poisoning include limpness, fatigue, muscle weakness, anxiety or other emotional discomfort. Allergies and headaches can also indicate the presence of toxins.

Even if one pays attention to a healthy way of life, this is still far from being a sufficient guarantee that our body is really free of harmful substances. The existing environmental toxins alone can cause toxin sources to penetrate our organism through the air we breathe. However, drugs and cosmetic products may also contain substances that are harmful to health. Food colorants are added to many medications. The best example of this is cough syrup, which usually looks much more appetizing due to the dye. However, not all dyes are healthy! According to the WHO, red food colouring in particular can be harmful to health. Unfortunately, however, the pharmaceutical industry is not subject to special labelling requirements, which is why there are no references to the package inserts of most medicines. As far as cosmetics are concerned, most beauty products also contain chemical substances that are also known as harmful substances. In shampoos, for example, formaldehyde is added to guarantee a longer shelf life. According to the German Association for the Environment and Nature Conservation, the preservative methyl paraben can even cause hormonal disorders. Our household cleaning products also contain many harmful substances with which we come into daily contact.

For this reason alone, it is necessary to relieve our body so that we feel healthy and fit again. It is advisable to pay attention to the sources of toxins and to strive for detoxification several times a year.

Among the best known toxins:

- Autogenous pollutants

- Endogenous toxins

- Exogenous toxins

Autogenic pollutants are due to genetic causes, and allegedly also to heredity. This means that existing toxins can also be transferred from mother to baby during pregnancy.

Endogenous toxins are toxins produced by bacteria or other pathogens. These include putrefactive agents, alcohols, arabinitol and ammonia.

Exogenous toxins, on the other hand, are contained in food in the form of preservatives, colorants and sweeteners. This group also includes heavy metals, insecticides and herbicides, pollutants such as fluorides or parabens in the care products, as well as electrosmog, to which we are exposed through the use of microwave or mobile phones. Heavy metals are also found in dental fillings, in water, in the air and also in the ground.

All three groups can be responsible for the development of diseases of civilization. These include a weakened immune system and autoimmune diseases, circulatory disorders, allergies, high blood pressure and diabetes as well as burnout. Our body cells are thus daily in the fight against countless pollutants, which is why it becomes increasingly difficult for them to dispose of them properly over time in order to keep our bodies healthy. Detox is highly recommended for this reason alone and not just for losing weight.

How do I start my detox phase?

Get yourself a nice glass decanter for your detox recipes or the matching jars in which you prepare your vitamin water. Your shopping list should include fresh fruit, vegetables, herbs and spices. The following recipe ideas are ideal to detoxify the organism in the best way and at the same time to stimulate the own fat burning much better. It is important to choose an optimal time for which a weekend is usually particularly suitable.

The best recipe ideas to lose a few pounds with detox water

Detox lemon water to lose weight

Slice the juice of a freshly squeezed lemon, another lemon and mix the water with a pinch of sea salt and some chilli or cayenne pepper.

Pineapple water with cinnamon

For one litre of water you need half a fresh pineapple and two cinnamon sticks. The longer this exotic vitamin water is in the refrigerator, the better it tastes.

Detox water with apple vinegar

One tablespoon of apple vinegar is sufficient for one litre of water. You can also add a few slices of apple or pineapple to this aroma water and add a few basil leaves.

Mandarin water with blueberries

Two mandarins with half a cup of blueberries are ideal for preparing one litre of water. You can also use an orange instead of mandarins.

Peppermint water with cucumbers

For one litre you need half a cucumber with skin and some fresh peppermint leaves. You can also enhance the detoxifying effect with freshly grated ginger and a lemon.

Watermelon with ginger and basil

A slice cut into small pieces is sufficient for the melon water. Then simply add some ginger and fresh basil to support the detoxifying effect.

Mint water with blueberries

Half a cup of huckleberry is enough for one litre of water. All you need to do is crush the fresh mint leaves so that the aroma can be released more easily.

Cinnamon water with green apple

Two medium-sized, sliced apples with three cinnamon sticks are ideal to support the metabolism during detoxification. Of course, you can also take other apples with a sweeter taste for a change.

Cucumber-mint water with lime and cranberries

For this refreshing and purifying detox water you need a handful of cranberries, two limes, half a cucumber and some freshly grated mint leaves. The mixture should be refrigerated for at least one hour before consumption.

Strawberry detox water

A cup of strawberries with a sprig of rosemary go wonderfully together and give the vitamin water not only a beautiful colour, but also an excellent taste.

Ginger water with lemon

Two lemons and a small piece of freshly grated ginger are ideal to support fat burning and strengthen the immune system.

Detox water with chia

Two lemons and two tablespoons of chia are sufficient for one litre of water. One, the lemons, should be squeezed out. The chia seed has to grow well for about two hours.

Celery water with spinach

For the preparation of one litre, three celery sticks are recommended, some spinach leaves, as well as a lemon from which you can squeeze half of it.

Cucumber mix to lose weight

For this detox recipe you need half a cucumber, an apple and the pulp of a grapefruit. You can also add a few mint leaves to this mixture.

Detox with coconut water

A cup of coconut water is sufficient for one litre of water. Serve with a lime and a cup of mixed berries. You can also grate a little bit of the lime peel before this fruit is sliced.

Turmeric water with pepper

For this detox recipe you need a tablespoon of turmeric, two lemons, one of which is grated and squeezed, as well as a pinch of cayenne pepper and freshly grated ginger for one litre of water.

Cucumbers and radish water

One cucumber and five radishes are sliced for this recipe, you don't need to peel the vegetables. You can also add a pinch of chilli, cayenne pepper and sea salt, depending on your taste.

Beetroot with basil

A large, or two medium-sized tubers of beetroot give your detox water a beautiful colour. For a special aroma you can add fresh basil or try the mint variant.

Ginger-Garlic-Water

This recipe is for the brave. In this case, however, they are two ideal ingredients that really get the metabolism going. You will need three chopped cloves of garlic and several grated slices of ginger.

Green tea with lemon and ginger

Green tea is also excellent for detoxification and to boost metabolism and fat burning. You need a tea bag for one litre of water. The tea should of course be prepared with hot water. Then add lemon juice and freshly grated ginger.

With these recipes, you can now really try drinking water alternately and above all in a very healthy way. There are no limits to your imagination. However, you should avoid adding sugar and sweeteners to detoxify. If necessary, you can sweeten your vitamin water with a little honey.

If you prefer citrus fruits in your aromatic water, it is recommended to consume the preparation with a straw. This protects your teeth better, as the acid contained can also attack the teeth over a longer period of time and can therefore lead to sensitivity. Otherwise lemons or of course the other citrus fruits are ideal for losing weight, because the fat burning is really well brought in motion, which is also the case with ginger, as well as with the spices, like cinnamon and cayenne pepper.

Ginger should not be missing on your shopping list for your aroma water. Ginger is an aromatic root that is very effective. This spice is used in the preparation of rice dishes, in beverages such as ginger ale, in gingerbread and also in many tea blends. According to the pharmaceutical newspaper, the tuber with its typically pungent and spicy taste is the medicinal plant 2018, as it can help against many ailments. Ginger contains more than 160 different ingredients. These include numerous vitamins, iron, sodium, calcium and phosphorus. But also its essential oils have a positive effect on our health. The pungent taste of ginger is due to gingerol. This is a special pungent which has an anti-inflammatory effect. The essential oils from this power tuber have long been used in aromatherapy to treat respiratory problems. Gingerols also help with pain, as this is a natural healing substance whose effect can be compared to aspirin. Ginger relieves headaches and migraines, sore throats and also muscle aches. But our digestion is also stimulated by the consumption of this tuber. Ginger is ideal for nausea, stomach and intestinal cramps, as well as against flatulence. The medicinal plant supports the burning of fat, since the appetite is stimulated after consumption and more digestive juices are also produced. Regular use of ginger reduces the risk of arteriosclerosis and blood vessel occlusions that can lead to thrombosis. Incidentally, the Chinese like to prepare a tea with cinnamon, magnolia blossoms, dates and a freshly grated ginger root in case of flu symptoms. They say this spice even protects our eyes. However, this statement has not yet been sufficiently proven, at least until now. One thing is certain: ginger is a wonderful remedy for your vitamin water. You can eat it sliced or grated. However, if you want to make a tea with it, the ginger should steep for at least 15 minutes so that its aroma can develop better. You can also combine this preparation with the other recipes by using boiled tea instead of tap water or mineral water and fortify it with lemons and herbs, for example. Otherwise, ginger also provides a fresh breath that lasts for a long time.

Cinnamon is also an excellent remedy and not just a spice for our puddings or baked apples. It is one of the oldest spices of all, and until the 18th century was also one of the most expensive spices in Europe. Cinnamon is made from the bark of cinnamon trees, to which the Ceylon cinnamon tree belongs. The cinnamon stick is therefore simply a tubular rolled up piece of bark. Cinnamon is an excellent fat burner and in Chinese medicine an excellent remedy against circulatory weakness, tension and internal cold feelings. It has a disinfecting and blood circulation-promoting effect, which can also relieve cramps. Cinnamon is used in folk medicine for loss of appetite, colds and flu, pain, flatulence and diarrhoea. But even with typical menopausal symptoms, cinnamon is an optimal alternative to do without medication. It can also lower cholesterol and blood sugar levels, which is why its insulin-like effect can also help against diabetes. However, it is not yet known in what quantities and in what form cinnamon can be used for therapy. This spice contains many secondary plant substances. Cinnamon stimulates our metabolism very well, which makes it ideal for losing weight, as it is a natural fat burner. The aromatic smell alone should also improve the performance of our brain. Since cinnamon tastes really good, you should also make a note of this ingredient on your shopping list and try out our cinnamon recipes for your vitamin water.

Cayenne pepper is made from ground chillies and not from pepper plants. The name is derived from the Cayenne chili variety. Cayenne pepper is extremely hot. The reason for this is capsaicin. In any case, this active ingredient is a good way to improve blood circulation because it stimulates our body's own warmth receptors and pain receptors. Cayenne pepper is therefore also successfully used in medicine for nerve pain, muscle diseases, tension and rheumatic complaints. Since cayenne pepper has a vasodilative property, it can also be used as a blood pressure medication, as it significantly improves the flow properties of the blood. It is therefore also an excellent remedy if you suffer from cold hands and feet. It is not for nothing that most foot patches also contain cayenne pepper. However, external use is usually associated with visible skin irritation. However, for one or two pinches of cayenne pepper in your flavoured water, it is safe as long as you do not exceed the recommended dosage. Over a longer period of time, with large quantities of cayenne pepper, liver and kidney complaints can occur. You can also use chilli instead of cayenne pepper for your vitamin water, and not only add lemon juice, but also a tablespoon of honey or maple syrup.

If you want to lose weight with the detox recipes for your vitamin water, then you are also absolutely dependent on a suitable diet. The best willpower will not help you if you eat only the vitamin water for a day or two and then return to your original eating habits in the next few days. Ideally, you should follow a diet that will help you lose weight along with the flavoured water recipes.

It is important that you drink your detox water throughout the day. Moreover, the fluid requirement is higher with all diets than with a normal diet. It is not advisable to follow this diet for longer than a week to avoid a lack of nutrients in your diet, even with daily vitamin water. Through this nutrition plan for one week, and the recipes for your aroma water, you are now able to thoroughly purify your body and relieve the organism. It is advisable to do such a detox cure several times a year, because even with a really strict fasting cure it is not guaranteed that in several days, so easily, all toxins that have accumulated over the years can be eliminated. Also strict fasting cures, without medical supervision or instruction, are not recommended anyway. Otherwise, please make sure you offer your body sufficient peace and relaxation. The less respect you give your mobile phone these days, the better. Stress should be avoided as much as possible.

Sauna sessions relax very well and also provide for even more sweating. Take your vitamin water with you to compensate for the loss of fluid. Of course you should also get some fresh air during walks and sleep at least six hours in the night. You will see how fit and healthy you will feel after this detox cure. So that you will certainly consciously avoid unhealthy food afterwards.

Vitamin water especially for the athlete

Athletes naturally have a completely different nutritional requirement than people who move very little. For our organism, sport is comparable to stressful situations, as the body has to adapt to these circumstances. The processes, for the entire metabolism, usually take place in a strongly accelerated form. They are therefore dependent on large amounts of carbohydrates, fat and proteins, as well as vitamins and minerals.

Most professional athletes have nutrition experts work out their dietary plan to add all nutrients to their body in the right amounts. In many cases they are even dependent on special dietary supplements, such as proteins, for muscle building or for an optimal energy supply. For most athletes, a lack of nutrients also means a restriction of their performance. Although the nutrient requirements can usually be covered by a balanced diet, this is unfortunately not always the case. A good example of this are women who suffer from heavy menstrual bleeding. As a result, many women also have a clear iron deficiency. It is therefore quite logical that a high calorie consumption also requires many more vitamins and nutrients. Since many vitamins can only be stored in small quantities or in part in general not in our organism, a sufficient supply of vitamin C and also vitamin B must be ensured in any case. Water-soluble vitamins can hardly be stored at all. Fat-soluble vitamins, such as vitamin A, vitamin D, as well as vitamins E and K, can be deposited in body fat for later use.

The water-soluble vitamins are excreted more through sweat and urine. If the vitamin supply is neglected, then this can lead not only to a vitamin deficiency over a longer period of time, but also to a deficit with regard to antioxidants, since thereby more and more free radicals spread in our body. The lack of vitamins or nutrients is expressed by rapid fatigue, lack of appetite, performance deficits and attacks of weakness. High susceptibility to infection can also be a clear sign of vitamin deficiency and a weakened immune system.

Vitamin B is basically composed of eight different vitamins of the B group. These include thiamine, vitamin B1, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin, vitamin B12, which are particularly important for energy production, blood formation, skin and nails as well as for thyroid function. Vitamin B also influences nerve strength and our sensitivity to stress. These vitamins are found in cereals and pulses, in meat, soy, dairy products and also in germs. Vitamin B12, however, is almost completely absent from plant foods, but can be stored in our bodies. Frequent tingling in arms and legs may be an indication of a deficiency of these vitamins, as well as dropsy and indigestion, fatigue and cramps. An increased need is not only the case with athletes, but also with diets, as well as with the taking of medicines such as antibiotics or the birth control pill. Since UV light and prolonged cooking have a negative effect on these vitamins, the vegetables should only be steamed so that their nutritional values are not lost. For your vitamin water you can use leaves from lamb's lettuce, which contains a lot of folic acid. But also sesame seeds or sunflower seeds. The alga Chlorella contains large amounts of vitamin B12.

As has already been mentioned several times, vitamin C is not only found in fruit but also in some vegetables. According to the DGE, the German Society for Nutrition, our body is dependent on around 100 milligrams of vitamin C daily in order to function normally. Vitamin C is important for the energy metabolism, for our immune system, as well as for the formation of collagen. Vitamin C is an excellent antioxidant that can protect our body cells from oxidative stress. Especially during sports or other physical exertion it is important to cover the need for this vitamin well, so that our immune system can remain intact through the efforts. Athletes may need 200 milligrams per day, depending on their activity. Higher quantities are generally not recommended, as otherwise they are excreted unprocessed. A lot of vitamin C is found in citrus fruits, berries and kiwi, as well as in spinach, garlic and garden cress. The need for ascorbic acid or vitamin C can therefore also be met relatively easily by athletes if they ensure a balanced diet with plenty of fruit and vegetables and additionally enrich their vitamin water with these ingredients. So it's not just a question of taste, but of covering the higher demand. The skin contains many more antioxidant compounds, which is why the fruit for the flavoured water should not be peeled, but only divided.

Vitamin D or pantothenic acid is present in meat, fish and wheat. It has a supporting effect on our energy metabolism, on the muscle functions, the immune system, as well as for the teeth and bones. Vitamin D is often also called sun vitamin, as we can absorb a large part of our requirements through solar radiation. However, this ability decreases with increasing age, which increases the risk of osteoporosis from the age of 65. This fat-soluble vitamin is especially important for vegans, as well as for people who live mainly in dark rooms. On average, only two to four micrograms of vitamin D are absorbed through food. However, the recommended daily requirement is 20 micrograms. Large amounts of pantothenic acid are found in fatty fish, but small amounts may also be found in mushrooms, avocados and eggs. Depending on the sport, it may be advisable to use dietary supplements to prevent deficiency symptoms. Vitamin D is also available in powder form, which is of course ideal for the preparation of vitamin water.

Vitamin E is contained in many skin care products, which is why it is often referred to as a vitamin for beauty. In addition, this vitamin is important for almost all cells, as it has an important influence on cell division and also strengthens and protects it very well. Vitamin E is also a good antioxidant as it can neutralize the free radicals in our body. As athletes are exposed to heavy stress during intensive training, vitamin E is particularly important for cell protection. The recommended daily requirement for adults is between 12 and 14 milligrams. Depending on the activities, athletes may need twice as much. This fat-soluble vitamin is found in wholemeal products, vegetable oils, as well as in almonds and nuts. A lack of vitamin E can lead to nervousness and significant mood swings, joint pain, delayed wound healing and a complete loss of physical and mental performance. Vitamin E is therefore absolutely necessary, as a deficit can also lead to sensory disorders and coordination problems. This clearly shows that this vitamin is much more than just a beauty vitamin. Vegetables such as parsnips, pumpkin, spinach, cabbage and paprika are suitable for vitamin water.

Vitamin K can protect us from many diseases, including cancer. It regulates blood coagulation and is involved in bone formation. This fat-soluble vitamin also keeps our blood vessels clean, as it prevents the available calcium from settling in the arteries as plaque, which leads to calcification of the artery walls. A deficiency of vitamin K can adversely affect blood coagulation. Vitamin K is present in most green plants, leaves, but also in liver and eggs. According to the German Society for Nutrition, the recommended dose is between 60 and 70 micrograms for adults, or about twice that for competitive athletes. The leaves of beetroot, parsley, chives and avocados are suitable for the vitamin water of athletes. But grass powder, such as kamut grass or wheatgrass, also contains a great deal of vitamin K. By the way, wheatgrass is a real healer, because this food contains an extraordinary density of nutrients. Barley grass has many more vitamins, minerals, enzymes and bioflavonoids than other green plants, which is why it is also one of the best known antioxidants. It lowers cholesterol levels, improves the skin's elasticity and also activates the intestinal flora.

The increased need for vitamins among athletes is due to the following reasons:

- Higher energy metabolism

- Higher metabolism and need for proteins, fat and carbohydrates

- More oxidative stress or free radicals through sport

- More susceptible immune system

- Higher oxygen transport necessary

- Higher losses due to sweating

- Higher consumption through muscle work

Not only vitamins are vital for athletes, as minerals also play a considerable role. For example, many competitive athletes lack iron, calcium, magnesium and zinc. The intake of sodium is also often neglected in the diet. By the way, a deficit can be expressed not only in a drop in performance, but also through a higher risk of injury.

Even if you are not a competitive athlete yourself, but only a completely normal recreational athlete, you should absolutely pay attention to a balanced supply with the valuable nutrients. Wrong eating habits, with too much fat or sugar, for example, can lead to health problems and even serious illnesses during sports, stress or other physical and mental strain.

As an athlete, you must also pay attention to the minerals, as an intensive workout also excretes more minerals through the sweat. This can endanger the electrolyte balance in particular, because without minerals we cannot exist at all. In principle, each individual mineral also has a different effect, which, however, can also contribute to the same physical processes. Minerals are actively involved in our metabolism, they support the transport of oxygen and are also involved in the mineralisation of teeth and bones.

Most athletes suffer from a lack of calcium, potassium, magnesium, sodium, iron and also zinc. The risk groups include people who eat an unbalanced diet or who deliberately have to maintain a low weight.

Calcium is one of the most important minerals, which is why a sufficient supply must be ensured as early as childhood. It is mainly involved in building our bones and also our teeth, as well as for blood coagulation. Calcium also supports the regulation of muscle contractions, as the contraction can only take place when the muscle cells are supplied with calcium ions. This mineral makes up two percent of our body mass, with almost everything in our teeth and bones. Only one percent of this is present in the body fluid. If there is a deficiency, our organism accesses the reserves present in the bones. In Germany alone, around seven million people are affected by calcium deficiency. The recommended dose of this important mineral is 1000 milligrams, in competitive athletes the need is twice as high. But children and the elderly also have a higher need. Good sources of calcium are dairy products, pulses and broccoli. Athletes can therefore prepare their vitamin water with mineral water containing calcium, as some varieties even contain 400 milligrams per litre.

Potassium is present in many foods. However, this mineral is particularly necessary for athletes and especially for runners. Our organism depends on potassium to build muscle glycogen. A deficiency leads to general exhaustion as well as muscle weakness. According to the German Society for Nutrition, 2000 milligrams are sufficient to cover daily needs in normal cases. Due to the greater loss of sweat and higher muscle contractions, the dose is somewhat higher in athletes. Relatively large amounts of this mineral are contained in vegetable foods, i.e. in vegetables, seeds, nuts and fruit. The drinking water for athletes can therefore be enriched with apricots, honeydew melons, plums and bananas to provide sufficient potassium. However, it should also be mentioned that potassium can only be optimally absorbed in combination with magnesium. Potassium is also present in meat, fish and cereals. Those who take care of their health and also eat mainly raw foods, in the form of fruit and vegetables, will certainly not be exposed to a deficit of this mineral if magnesium is taken care of at the same time. If there is a lack of magnesium, the intake of potassium is limited. Poor endurance performance can be the case, as well as unnecessarily long phases of regeneration. Potassium also regulates our water balance in the body in cooperation with sodium.

Magnesium is absolutely necessary for the performance of athletes, as this mineral is also involved in the supply of energy. Magnesium also plays a very important role in muscle relaxation, muscle contraction, the effect of hormones and blood circulation. A deficiency leads to painful muscle cramps, tremors, muscle hardening and also to exhaustion. Especially after marathons or hard competitions, magnesium deficiency is widespread. In particularly strenuous sports, the loss due to sweat and urine can even amount to up to three grams per week. No wonder that many athletes come back to magnesium as a dietary supplement. Magnesium citrate, for example in powder form, is particularly suitable for the preparation of special vitamin water for athletes, as it is very well absorbed by the organism and can also bind excess acids. Magnesium is also found in green vegetables, milk and wholemeal products, pulses and also in poultry and liver. Of course you can also prepare your detox drink for athletes with mineral water containing magnesium. The average daily requirement is 350 milligrams. Athletes usually take about 600 milligrams per day and in the case of competitions even more to make up for the deficit more quickly.

Sodium or common salt is present in most foods, which is why recreational athletes should not have any major problems with it. However, high temperatures and extreme physical stress can certainly lead to a deficit. Sodium is vital for us because this mineral regulates our water balance together with potassium and is also involved in the regulation of our acid-base balance. Sodium supports the absorption of water and binds it in the tissues. However, if too little salt is absorbed with the liquid, our organism is no longer able to absorb sufficient liquid for the system of vessels. Sodium deficiency occurs not only when you lose a lot of this mineral through sweating, but also when you consume large amounts of water with glucose that does not contain sodium. In this case, the required sodium ions are removed from the blood and released into the intestine for the absorption of the liquid. The salt concentration is therefore no longer sufficient if athletes drink too much low-sodium water to distribute and control the liquid optimally. If there is a deficit of sodium in the blood, the water flows into the body cells and usually causes them to swell considerably. Understandably, this also reduces the blood supply. This usually results in severe headaches, dizziness and vomiting. In the worst case, drinking too much water after exercise can even lead to death. It is therefore advisable not to drink huge amounts of water after a competition or marathon, but first to pay attention to the quality of the drink. Even isotonic drinks containing small amounts of salt can cancel out the effect of minerals if the organism is really flooded with them. Athletes should therefore prepare their drink with sodium-rich mineral water at important events and also take in glucose in addition to sodium, so that water can really be absorbed from the intestines in sufficient form. It is also advisable to pay attention to the other electrolytes, i.e. calcium, potassium and magnesium.

If you yourself are only an occasional recreational athlete, then you don't need to worry a lot about this, because you will certainly not lose litres of sweat with important vitamins and minerals during your training. In the last chapter we also give you important hints for a correct drinking behaviour especially for athletes.

However, the typical energy drinks are not necessarily advisable, as it is not yet clear to what extent these drinks can really contribute to additional energy. As a rule, these are hypertonic beverages that only unnecessarily drain fluid from our organism and therefore support dehydration during longer periods of stress. It is worthwhile for your health if you prefer your vitamin water or other mineralised drinks when exercising and do not use the energy drinks that are ready to buy.

Useful tips for drinking water properly

So far you have gained a good overview of how you can prepare all kinds of vitamin water to compensate for a possible dehydration and to bring your body back into optimal shape. Most people not only drink too little, however, but also have a completely wrong drinking behaviour, which is why we dedicate a separate chapter to this topic. Normally, many people drink only with meals, or when thirsty feelings are noticeable. But above all, the water should not necessarily be drunk at any time in order to really take full advantage of it. For example, if you do not drink much during the day, this will affect your performance during mental and physical activity. If you consume a lot of water in the evening, you should not be surprised if you have to go to the toilet several times during the night.

According to the experts, even with a slight feeling of thirst we already suffer from a fluid deficit of about two percent. Even in this case there is a restriction in terms of our ability to think, as well as in terms of endurance. A strong feeling of thirst is compared with a fluid deficiency of about six percent. Typical symptoms include weakness, fatigue and marked irritability. A water shortage of more than ten percent can have life-threatening effects. Even without exercise, we lose on average about two litres through sweat, urine, stools and breathing, which is why the intake of fluids is so important. Otherwise our body dries out properly, which can also be clearly seen in the accelerated formation of wrinkles. This is also the case if we have the wrong drinking habits and neglect water.

You can therefore prepare your flavoured water in the evening and leave it in the fridge overnight, so that you don't have to worry about it in the morning and don't lose any time. Drink a large glass of it right after getting up and take the rest to work. If you don't have to go out, put your water carafe visibly near you to be reminded of it. Please make it a habit to drink a large glass of vitamin water before each meal. The ideal time is about half an hour before dinner. This has the advantage that there really is enough water in your pancreas to neutralize the stomach acid, which is extremely acidic by the way. The typically unpleasant feeling of fullness after eating, or even the embarrassing burping can thus be excellently avoided. If you suffer from heartburn more often, you can enrich your vitamin water with sodium ions, as this is a useful home remedy against heartburn.

After eating, however, it is advisable not to drink anything more. If you also drink a lot after eating, the digestive process is hindered and the gastric juices are also extremely diluted, making the food much more difficult to decompose. It is recommended that you do not return to drinking water until about two hours after each meal. Unless, of course, you feel thirsty during this period. In principle, our organism needs a little more than two hours to digest the food properly. In order for the decomposed meals to be transported optimally through the intestines, our body depends on about eight to nine litres of water. Our body takes the water for this process from the tissue and cells. Afterwards, it must be filtered again before the vital fluid in our organism is transported back to the various organs. Our human body has to work as hard as a machine in order to perform all functions optimally. The least we can do ourselves is to ensure a healthy diet and drink plenty of water.

It is assumed that a person weighing around 50 kilograms depends on two liters of water every day. If you weigh twice as much, then of course your requirement is also correspondingly higher and is between 3.5 and 4 litres. Remember that the consumption of lemonade drinks, cola, coffee, black tea and alcohol also drains water from the body and we are therefore dependent on additional drinking. This is also one of the reasons why many countries offer a glass of water with coffee or wine.

If you consume a lot of fresh fruit in addition to your vitamin water, you can of course subtract the approximate water content from the required intake of liquids. For example, melons, oranges and grapes contain a lot of water.

Water during sports

Athletes should not only consume your vitamin water after physical activity, but also, if possible, during the respective training sessions. In this case, it is advisable to take smaller portions so that even excessive sweating does not lead to a water deficit and loss of performance. Please also remember the necessary supply of minerals in your drinking water to maintain the salt balance, so that the blood and body fluids such as lymph and cell fluids really do remain conductive. A deficit after sport is also not immediately compensated by our body. You should therefore drink it slowly and never ingest excessive amounts of water into your body.

Closing Remarks

It is really incredible how important water is for our body. With the numerous recipe ideas on how to make your vitamin water really tasty and above all varied, you should now have no more excuses to drink water. It is also understandable, however, that such a real grumpy drinker has to get used to drinking water. To start with, therefore, pay attention to the appearance by creating particularly beautiful eye-catchers, as is the case with the recipe for blueberries with oranges or, of course, with the red berries with herbal ingredients.

If you start by drinking a large glass of water right after getting up and of course before each main meal, then you have already taken a very important step towards better health. It is then up to you to drink another glass between meals. Consuming two litres of water a day should not in itself be a problem at all. You can also choose a particularly beautiful half-litre glass for your flavoured drinking water, because this also allows you to control your consumption much better. One glass before breakfast and one before lunch, then you already get a liter of water. If you then have a glass in the afternoon and one before dinner, then the daily workload is already fulfilled. It would be ideal if you also planned a glass of water in the morning and another glass in the afternoon, even if these are only small quantities.

You will be amazed at how your body reacts to the unfamiliar water supply after just a few days. Water helps to increase our immune system and physical and mental performance, to eat healthier, it regulates body temperature, contributes to fat reduction and calorie burning and also solves the usual digestive problems. Since drinking plenty of water can also prevent cell damage, it also helps against wrinkles, as it makes the skin firmer and smoother. If you try a detox treatment with vitamin water, then you will surely notice that coffee and cigarettes do not taste as good as originally assumed. Even without fruits and herbs, water helps to transport the harmful gases from our lungs, which contributes to better oxygen transport. By the way, water shortage can also be one of the Reasons for sexual weakness and high blood pressure. So please do not let it come to a water shortage first, because with these recipes for flavoured water you will definitely feel fit and healthy again once your organism has gotten used to it.

Healthy Smoothie Recipes To Detoxify And For More Vitality

We are all constantly reminded that we do not include enough fruit or vegetables in our diet. For most of us, it's true. There is ample evidence that people can defeat disease, fight cancer, lose weight, have better skin and hair, and are generally healthier if they eat a wide variety of fruits and vegetables every day.

Our bodies need fresh food. The human body does not cope well with the processed foods that are flooding our supermarkets today, and more and more people are beginning to realize this. Unfortunately, our hectic lifestyle can make it difficult to fill our bodies with what they need. Smoothies and juices offer a surprisingly varied opportunity to cover yourself. A glass of 250 ml juice or smoothie can be a way to integrate up to 4 or even 5 of our daily fruit or vegetable portions into our system.

A smoothie is portable and you can drink it on the way, which means there are no excuses to miss breakfast again. The preparation of smoothies and juices is a good way to consume fruit or vegetables that are slowly coming to the end of their lives. Some of these recipes can even be eaten as desserts.

But let us not forget that the most important advantage of everything we eat or drink is enjoyment. There is hardly anything better than drinking the nectar of sweet-scented fruits. Have you ever drunk the juice of freshly squeezed apples? I'm telling you, there's nothing sweeter. An apple is simply everything: crunchy, dry and sweet, but even if apples can be difficult to digest as fruit, they slip down easily as juice. Delicious!

Equipment

Mixer or smoothie maker

It is very important to buy a good mixer if you want to prepare a smoothie. Try to find one that has an ice crusher function, as this will help you make frozen cocktails or viscous and ice-cold drinks. Smoothie makers are a great concept and do the job well, but are more of a gimmick and standard mixers often have more power. Hand mixers can be used for the simpler fruit smoothies, but are not comparable to those with the ice crusher function.

Centrifugal juicer

Juicers are available in different qualities and designs, but the best you can get is a professional level centrifugal juicer. They produce a finer juice and remove more pulp, but get the best out of the fruit or vegetables you put in. The cheaper compact juicers are great for people with a smaller budget, but if you're serious about juicing, I'd like propose to spend the money on better quality.

Citrus juicer

Even though you can juice citrus fruits in a centrifugal juicer when you peel them, it's important to have a citrus juicer handy when you only need a little citrus juice and don't have to use the larger appliances.

Glasses with lids and portable cups

A covered glass or portable cup can be kept in the fridge to store juices or smoothies you can't drink, or you can use it to take a freshly made smoothie with you.

Resealable plastic bags

Chop up your fruit the evening before and put it in a resealable plastic bag into the freezer. The next day, pour the frozen fruit directly into the mixer with some yoghurt or juice and process the whole thing for an icy, soft drink.

Measuring spoon

The use of measuring spoons guarantees that you add the right amount of each ingredient to your drink to ensure that you balance the taste perfectly.

Ice cream scoops

It's good to have an ice cream scoop handy to make it easier to shovel ice or frozen yogurt for the icier drinks.

Simple Smoothies

Smoothies are sweet mixed drinks made from fresh fruit. The possible combinations of fruits are endless and this chapter will inspire you to try dozens of them. Fruit doesn't have to be the only ingredient - some of these recipes include milk or yogurt to make the drink thicker and more satisfying.

Peach and Raspberry Smoothie

This classic combination is based on the sweetness of a ripe peach to make it taste incomparable - but make sure the peach is not overripe, otherwise it will have an unpleasant taste.

Ingredients (1 serving)

1 peach, pitted and quartered

120g raspberries

120g plain low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute or until completely smooth. Pour into a glass and serve immediately.

Banana Strawberry Smoothie

This is a seriously rich yet healthy smoothie that has become a classic because the sweet aromas of banana and strawberry are perfectly matched.

Ingredients (1 serving)

1 Banana, peeled and quartered

240g strawberries, de-stemmed

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Strawberry-Apricot-Smoothie

This smoothie goes down like oil and tastes creamy and delicious. It's one of those classic combinations that always inspire.

Ingredients (1 serving)

120g strawberries, de-stemmed

2 Apricots, halved and pitted

120g simple low-fat yoghurt

60ml milk

1 teaspoon honey (optional)

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Plum and Passion Fruit Smoothie

This combination gives a delicious creamy smoothie with of a wonderful color.

Ingredients (1 serving)

3 red or purple plums, halved and pitted

2 passion fruit flesh, sifted

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute or until the mixture is smooth. Pour into a glass and serve immediately.

Mango and Passion Fruit Smoothie

The bitter taste of the passion fruit penetrates the rich sweetness of the mango and brightens the effect of this aromatic smoothies.

Ingredients (1 serving)

1 medium mango, seeded, peeled and cut into pieces

flesh of 2 passion fruits

120g plain low-fat yoghurt

120ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass. If desired, sprinkle a few passion fruit seeds over the smoothie and serve immediately.

Blackberry Raspberry Smoothie

The deep purple colour of this smoothies is magnificent.

Ingredients (1 serving)

240g blackberries

120g raspberries

120g simple low-fat yoghurt

60ml milk

1 teaspoon honey (optional)

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Blueberry and Strawberry Smoothie

Take advantage of the fresh forest blueberries that are available in late summer when you can.

Ingredients (1 serving)

120g blueberries

120g strawberries, de-stemmed

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Papaya and Mango Smoothie

A thick and invigorating smoothie with a delicate scent of tropical fruit.

Ingredients (1 serving)

120g peeled papaya pieces

120g peeled mango pieces

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Melon and Kiwi Smoothie

The bright green of this drink is as refreshing as its lively sweetness.

Ingredients (1 serving)

120g honeydew melon pieces

2 kiwis, peeled

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute or until smooth. Pour into a glass and serve immediately.

Blackberry and Blackcurrant Smoothie

The classic forest scents make this smoothie the perfect autumn smoothie.

Ingredients (1 serving)

240g Blackberries

120g black currants

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Breakfast Mixes

A thick and fruity smoothie is perfect for breakfast. Rich, satisfying and healthy - they are meals in a glass and a perfect start to the day.

Apricot Breakfast Smoothie

The oat flakes in this breakfast smoothie provide slow energy release all morning long and help you stay full until lunch. The oat flakes also give the smoothie a creamy texture.

Ingredients (1 serving)

3 apricots, halved and seeded

180ml apple juice

180g simple low-fat yoghurt

1 teaspoon honey

1 tablespoon oat flakes

How's it done?

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

Blueberry, Raspberry, Peach and Orange Smoothie

This delicious alarm combination will make you set your alarm a little earlier.

Ingredients (1 serving)

60g blueberries

60g raspberries

1 peach, halved and seeded

120ml orange juice

180g simple low-fat yoghurt

2 teaspoons honey

How's it done?

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

Banana, Peach and Strawberry Smoothie

During the summer months, try putting the fruit in the freezer the night before preparing this smoothie. This ensures that it is really cold and refreshing for breakfast.

Ingredients (1 serving)

1 banana, peeled and quartered

1 peach, halved and pitted

4 strawberries, destemmed

180ml orange juice

1 teaspoon honey

How's it done?

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

Caribbean Smoothie

As the name suggests, this smoothie has a Caribbean taste. He'll revive your morning routine.

Ingredients (1 serving)

Fruit flesh and juice of a passion fruit (sift if necessary)

1 1⁄2 Mangos, peeled and diced

240ml Pineapple juice

1 Banana, peeled and quartered

2 Brazil nuts

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately. Garnish with a piece of fresh pineapple if desired.

Energy Booster Banana

A thick and filling smoothie that prepares you for a day in the office.

Ingredients (1 serving)

11⁄2 Bananas, peeled and quartered

1 tablespoon smooth peanut butter

200ml milk

How's it done?

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

Wake-Up Juice

The spicy aromas of this citrus combination are guaranteed to boost your day and your taste buds.

Ingredients (1 serving)

2 Grapefruits, peeled

2 oranges, peeled

1 lemon, peeled

How's it done?

Pour all ingredients through a juicer. Pour into a glass and serve immediately. You can also make this juice in a citrus juicer with halved fruits.

Apple and Orange Juice

This may be the most traditional and the most known combinations - and for good reason.

Ingredients (1 serving)

3 whole apples

3 oranges, peeled

How's it done?

of all fruit juice

Pass the apples and oranges through a juicer. Pour into a glass and serve immediately.

Nectarine and Raspberry Juice

The sunny taste of this juice is a perfect remedy for days when the weather is anything but tropical.

Ingredients (1 serving)

3 nectarines, halved and pitted

240g raspberries

How's it done?

Pour the nectarines and raspberries through a juicer. Pour into a glass and serve immediately.

Mocha Breakfast Smoothie

A caffeine-rich pick-me-up that is softened with the soft, luscious taste of cocoa. Try warming the milk carefully for added comfort.

Ingredients (1 serving)

1 Banana, peeled and quartered

1 tablespoon cocoa powder

2 tablespoons (1 shot) espresso

240ml milk (cold or warm)

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass or coffee cup and serve immediately.

Land Breakfast Smoothie

The use of fruit compote is a novel approach to the production of smoothies. This fruit gives a soft taste that is not familiar from fresh fruits.

Ingredients (1 serving)

1 apple

1 pear

240g chopped rhubarb

60g blackberries

juice of a lemon

1 teaspoon honey

120g plain low-fat yoghurt

How's it done?

Peel, seed and chop the apple and pear. Put all the fruits in a pot with 2 tablespoons of water, lemon juice and honey. Bring to the boil, reduce the temperature and then boil. Poach the fruit for 10 minutes or until soft. Take from the stove and let it cool down. Put the cooked fruits in a blender with the yoghurt. Mix for 1 minute until smooth. Pour into a glass and serve immediately. If desired, drizzle some extra honey over the smoothie.

Flavored Refinements

Adding aromatic ingredients to your smoothies and juices makes them even more seductive. Try cardamom or lemon grass for an oriental taste or orange blossom water or mint for an authentic taste from the Middle East. This chapter is full of fragrant inspiration.

Mandarin, Lemongrass, Chili and Mint Juice

It may sound bizarre to add chilli to fruit juice - but in small quantities it offers a taste success without excessive spiciness.

Ingredients (1 serving)

4 mandarins, peeled

1 lemongrass stalk, chopped

1⁄2 red chilli pepper, seeded

5 fresh mint leaves

How's it done?

Pour all ingredients through a juicer. Pour into a glass and serve immediately.

Lychee, Raspberry and Rose Water Spray

The delicate scent of rose water gives the unusual combination of lychee and raspberry an even more exotic note.

Ingredients (1 serving)

480g peeled and pitted lychees

240g raspberries

1 teaspoon rose water

120ml sparkling water

How's it done?

Put the lychees and raspberries through a juicer. Stir in the rose water. Pour into a glass, fill with sparkling water and serve immediately.

Mango, Coconut and Lime Smoothie

The addition of lime adds a special note to the creamy mixture of coconut and mango.

Ingredients (1 serving)

1 mango, pitted and peeled

60ml coconut cream

Juice of a lime

240g ice cubes

How's it done?

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

Pineapple, Lemongrass and Cardamom Mixture

Cardamom is best known in Western cuisine as a spice for curries and Asian dishes. In South Asia and the Middle East, however, it is also frequently used in sweet preparations - and it works wonderfully as a warm aroma in juices with Asian flavors like this one.

Ingredients (1 serving)

1⁄2 Pineapple, peeled

1 lemongrass stalk, cut

seeds from2 cardamom pods

juice of a 1⁄2 lime

How's it done?

Pour the pineapple and lemongrass through a juicer. Put into a mixer with the cardamom seeds and lime juice and mix for 30 seconds. Pour into a glass and serve immediately.

Nectarine, Clementine and Orange Blossom Water Juice

The soothing taste of orange blossom water rounds off a fabulous fruity trio.

Ingredients (1 serving)

2 Nectarines, halved and pitted

2 clementine’s, peeled

1⁄2 teaspoon orange blossom water

How's it done?

Pour the nectarines and clementine’s through a juicer. Pour into a glass, stir in the orange blossom water and serve immediately.

Papaya, Strawberry and Pistachio Smoothie

The addition of pistachios brings a touch of the orient to these summer fruits.

Ingredients (1 serving)

1 small papaya, peeled and seeded

240g strawberries, stalked

60g peeled unsalted pistachios

120g plain low-fat yoghurt

60ml milk

How's it done?

Put all ingredients in a blender and chop. Pour into a glass and serve immediately.

Orange, Dates- and Orange Blossom Water Smoothie

Oranges and dates are combined in many traditional Moroccan recipes. Here's a smoothie with the same North African flavors.

Ingredients (1 serving)

Peel and juice of 2 oranges

5 dried dates, pitted

240g simple low fat yoghurt

1⁄2 teaspoon orange blossom water

How's it done?

Put all ingredients in a blender and chop. Pour into a glass and serve immediately.

Green Tea, Apple and Grape Juice

Green tea not only has considerable health benefits, but also blends perfectly with fresh fruit to produce exceptional juices.

Ingredients (1 serving)

1 pinch matcha powder (green tea)

120ml boiling water

1 apple

240g seedless green grapes

How's it done?

Mix the matcha powder with the boiling water and leave to cool in the refrigerator. Pour the apple and the grapes through a juicer. Mix the juice with the green tea and serve.

Grapefruit, Basil and Strawberry Crush

Three fresh foods with very different flavours - sour, bitter and sweet - blend surprisingly well due to their common aromatic quality.

Ingredients (1 serving)

2 Grapefruits, peeled

60g strawberries, de-stemmed

6 fresh basil leaves

How's it done?

Pour the grapefruit and strawberries through a juicer. Pour into a blender with the basil and mix for 30 seconds. Pour into a glass and serve immediately.

Watermelon and Strawberry Juice

Try this juice in summer when both fruits are at their peak of maturity and sweetness.

Ingredients (1 serving)

480g peeled and chopped watermelon

240g strawberries, de-stemmed

How's it done?

Pour the watermelon and strawberries through a juicer. Pour into a glass and serve immediately.

Healthy Tonics

All juices and smoothies are rich in vitamins and minerals, but the fruity ones selected for this chapter provide a particularly strong immune boost.

Ultimate Fit Maker with Vitamins

Here's the ultimate pick-me-up in case you feel a cold coming. This juice is packed with vitamin C in its strongest and purest form.

Ingredients (1 serving)

240g black currants

240g red currants

2 kiwis, peeled

2 oranges, peeled

How's it done?

Pour the black currants, red currants, kiwis and oranges through a juicer. Pour into a glass and serve immediately.

The Energizer Super Juice

This vegetable juice combines sweet root vegetables and tender vegetables to provide a delicious vitamin overload.

Ingredients (1 serving)

1 cooked turnip, peeled and sliced

2 carrots, peeled and sliced

480g baby spinach

1⁄4 cucumber

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Hangover Cure

An excellent hydrating juice that will bring you back to peak performance to cope with the day ahead.

Ingredients (1 serving)

1 apple

1 carrot, peeled and chopped

2 celery sticks, chopped

1cm piece peeled ginger

360g mixed dried berries and currants

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Diabetic Juice

This juice, which gives off the pleasant aromas of a warm bakery, is particularly beneficial for diabetics, as cinnamon is said to have a positive effect on the digestive system.

Ingredients (1 serving)

3 apples

2 pears

A pinch of ground cinnamon

How's it done?

Put the apples and pears in a juicer. Pour into a glass and sprinkle with a pinch of cinnamon. Serve immediately.

Purifying Juice

Try this juice to detoxify your system if you feel a little worse. Its light taste allows you to cleanse your body and enjoy a refreshing drink at the same time.

Ingredients (1 serving)

2 apples

120g honeydew melon pieces, peeled

1⁄4 cucumber

240g watercress

60g wheatgrass (optional)

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Cold Remedies

Manuka Honey has antibacterial properties that will help you recover from a cold.

Ingredients (1 serving)

2 lemons, peeled

1cm piece fresh ginger, peeled

1 tablespoon Manuka Honey

180ml boiling water

a sprig of fresh rosemary

How's it done?

Pour the lemons and ginger into a juicer. Pour into a large cup and mix with manuka honey, boiling water and rosemary. Leave to stand for 5 minutes and drink.

Healthy Juice for Expectant Mothers

Here is an ideal juice for expectant mothers, as it is full of folic acid, which is essential for the nutrition of mother and baby.

Ingredients (1 serving)

4 small broccoli florets

3 apples

juice from 1⁄2 lime

How's it done?

Put the broccoli and apples in a juicer. Pour into a glass. Stir in the lime juice and serve immediately.

Power Smoothie

Spirulina is a true superfood. Packed full of antioxidants and enriched with vitamins, it has real health benefits. Since it's not everyone's taste, I've added it to a delicious smoothie to make it more drinkable.

Ingredients (1 serving)

1 banana, peeled and quartered

120g mixed berries, plus 2 for garnishing

240g low-fat yoghurt, plus 1 teaspoon to garnish

60ml orange juice

1 tablespoon spirulina powder

How's it done?

Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately. Mix with an additional teaspoon of yoghurt and add two more berries to the glass to garnish.

Digestive Smoothie

This fibre-rich smoothie supports your digestive system and tastes excellent in addition to its health benefits.

Ingredients (1 serving)

1 banana, peeled and quartered

5 plums, pitted

60ml orange juice

240g simple low fat yoghurt

How's it done?

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

Fat Burner Smoothie

Actually, this smoothie doesn't burn fat. Guarana, however, is supposed to speed up our metabolism so that it will definitely help you on your way to training.

Ingredients (1 portion)

60g strawberries, de-stemmed

60g raspberries

60g blueberries

60g cranberries

60ml apple juice

1 teaspoon guarana powder

1 tablespoon aloe vera juice

How's it done?

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

Power Juices

A glass of pure juice without any thickeners, artificial flavours or preservatives is always an invigorating experience. The sweetness and ripeness of the individual ingredients comes to the fore with a delicious purity. Try a few of these recipes and you'll soon be thrilled by the juice making process.

Green Goddess

A strange combination at first glance, but don't be fooled. This is a delicious and purifying blend of fruits and vegetables and ideal for digestion.

Ingredients (1 serving)

2 Celery sticks, cut and halved

1 apple

1 kiwi, peeled

1 pear

A handful of baby spinach, washed

1⁄2 cucumber

A few drops of lime juice

How's it done?

Put the celery, apple, kiwi, pear, spinach and cucumber in a juicer. Pour into a glass. Fill with a dash of lime juice and serve immediately.

Rise and Shine!

A wonderful juice with the warm kick of ginger to enliven your breakfast smoothie.

Ingredients (1 serving)

2 apples

3 Carrots, sliced

1cm piece fresh ginger, peeled

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Root sap

The lively colour intensity of the juice means that it will always impress - and its sweet, nutty taste too.

Ingredients (1 serving)

2 large beetroots, sliced

3 carrots, sliced

1cm piece fresh ginger, peeled

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Pure Juice

This thirst quencher is light, refreshing and easy to drink. An ogenmelon would be a delicious choice, but any melon with green meat is sufficient.

Ingredients (1 serving)

1⁄3 Cucumber

240g Honey or ogenmelons, peeled and chopped

1 celery stalk, chopped

6 fresh mint leaves

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Melon Mixture

These three sweet melons form a magical combination that is perfect for children and adults alike.

Ingredients (1 serving)

1 large slice of watermelon, peeled and crushed

1 large slice kantaloupe melon, peeled and crushed

1 large slice of ogen or honeydew melon, peeled and crushed

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Orange, Mango and Lime Juice

If you have never tasted freshly squeezed mango juice before, you will have a real pleasure with this juice. He's one of my favorites.

Ingredients (1 serving)

3 oranges, peeled

1 large mango, peeled, stoned and cut into pieces

Juice from 1⁄2 lime

How's it done?

Pour the oranges and mango into a juicer. Pour into a glass and fill up with lime juice. Serve immediately.

Cranberry, Apple and Orange Juice

The sour taste of cranberries is very refreshing and makes this juice a real thirst quencher.

Ingredients (1 portion)

180g cranberries

2 apples

2 Oranges, peeled

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Carrot, Apple, Celery and Beetroot Juice

For those who are a little afraid of beetroot juice, this is the perfect drink to make you known. It is sweet, light and easy to drink.

Ingredients (1 serving)

1 carrot, sliced

1 apple

1 Celery stalk, sliced

2 small beetroots, chopped

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Autumn Juice

The soft aromas of this juice and the fact that the fruits are all harvested in autumn make it particularly suitable for drinking at this time of year.

Ingredients (1 serving)

2 apples

2 pears

240g blackberries

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Vegetable Juice

This is a meal from the glass: full of taste, vitamin C and essential minerals such as iron.

Ingredients (1 serving)

1 broccoli florets

2 Celery sticks, sliced

1 Carrot, chopped 1

red pepper, seeded

4 tomatoes

60g loosely packed parsley leaves

120g watercress

a pinch of salt

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Mixtures For Children

It can sometimes be difficult to get children to appreciate nutritious fruits and vegetables, but the recipes in this chapter are all so delicious that they will demand more! Double, triple or quadruple simply the ingredients to produce enough to satisfy the whole family.

Apple, Currant and Elderflower Juice

A charming and old-fashioned favorite that appeals to today's children just as much as it has always done.

Ingredients (1 serving)

2 apples

120g black currants

1⁄2 tablespoon elderflowers

How's it done?

Put the apples and black currants in a juicer. Pour into a glass and mix in the elderberry blossoms. Serve immediately.

Citrus Blessing

Here is a simple and classic combination with a citrusy touch.

Ingredients (1 serving)

1 orange, peeled

3 clementines, peeled

1 lemon, peeled

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately. You can also use a citrus juicer for this recipe.

Peach Melba Smoothie

A simple peach smoothie with a raspberry coulis, which gives every sweet bite a sour shimmer.

Ingredients (1 serving)

For the Coulis

120g raspberries

A few spritzers of lemon

juice 1 teaspoon honey

For the Smoothie

2 Peaches, peeled, stoned and quartered

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour the coulis ingredients into the mixer and mix. Pour and set aside. If you don't want seeds, pour the coulis through a sieve. Make yourself no worries about washing the mixer as it gives the peach smoothie a nice pink colour.

Pour the smoothie ingredients into the mixer and mix for 1 minute. Pour into a large bowl, stir in the raspberry coulis and then pour into a glass.

Peanut Butter and Jam Smoothie

This all-American sandwich favorite transfers wonderfully to a sweet smoothie that children will love as a special lunchtime treat.

Ingredients (1 serving)

1 banana, peeled and quartered

1 tablespoon strawberry jam

1 tablespoon smooth peanut butter

120g simple low-fat yoghurt

60ml milk

How's it done?

Put all ingredients in a blender and chop. Pour into a glass and serve immediately.

Chocolate Marshalow Cloud Shake

A velvety, full-bodied chocolate shake with soft marshmallow bubbles - a soothing treat for children.

Ingredients (1 serving)

300ml chocolate ice cream

2 tablespoons milk

1 tablespoon chocolate sauce

60g Mini Marshmallows

How's it done?

Put the chocolate ice cream and the milk into a blender and crush. Pour into a bowl and stir in the chocolate sauce and marshmallows. Pour into a glass and serve immediately.

Banana and toffee smoothie

This irresistibly delicious smoothie is made sweet by the dulce de leche and velvety soft by the yoghurt.

Ingredients (1 serving)

11⁄2 Bananas, peeled and quartered

1 tablespoon dulce de leche

120g simple low-fat yoghurt

60ml milk

1 ginger biscuits

How's it done?

Put the bananas, the dulce de leche, the yoghurt and the milk into a blender. Mix for 1 minute until smooth. Pour into a glass and crumble the biscuit over it.

Pineapple Lemonade

A sparkling portion of old-fashioned lemonade and perfect for pouring from a large pot on a long summer afternoon.

Ingredients (1 serving)

1⁄4 Pineapple, peeled

60ml table water

How's it done?

Pour the pineapple into a juicer. Pour into a glass and fill up with table water.

Strawberry and Nectarine Shower

The addition of table water to fresh juice makes a small amount of fruit even more refreshing. This recipe is good instead of champagne for those who don't want to drink alcohol but have something to celebrate.

Ingredients (1 serving)

240g Strawberries, de-stemmed

2 Nectarines, halved and pitted

60ml table water

How's it done?

Put the fruit in a juicer. Pour into a glass and fill up with the table water.

Strawberry cheese cake smoothie

This smoothies looks like an inverted cheese cake , withthe crispy biscuit on top and the creamy fruit filling underneath.

Ingredients (1 serving)

240g Strawberries, de-stemmed

1 tablespoon strawberry jam

120g Mascarpone

120g simple low-fat yoghurt

1 teaspoon vanilla extract

1 ginger biscuit

How's it done?

Pour the strawberries, jam, mascarpone, yoghurt and vanilla extract into a blender. Mix for 1 minute until smooth. Pour into a glass and crush the ginger biscuits on it.

Monster Juice

The creepy green makes this juice perfect for Halloween - but kids will love it all year round.

Ingredients (1 serving)

1 Kiwi, peeled

240g seedless green grapes

240g honeydew melon, peeled and chopped

3 green apples

How's it done?

Pour all ingredients into a juicer. Pour into a glass and serve immediately.

Colourful Milkshakes

While the main component of a smoothies is fresh fruit, in a milkshake it is rich and thick ice cream. All drinks in this chapter are wonderfully soft and frothy.

Banana Milkshake

This milkshake we all grew up with never loses its charm.

Ingredients (1 serving)

1 Banana, peeled and quartered

300ml vanilla ice cream

2 tablespoon milk

How's it done?

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

Raspberry and White Chocolate Milkshake

Choose the best ice you can find because it makes a big difference here.

Ingredients (1 serving)

180g Raspberries

300ml white chocolate ice cream

2 tablespoons milk

How's it done?

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

Mixed Berry Milkshake

The aromas of mixed berries are amazing cool summer drink.

Ingredients (1 serving)

240g each blueberries, blackberries, strawberries and raspberries

300ml vanilla ice cream

2 tablespoons milk

How's it done?

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

Pear, Chocolate and Ginger Milkshake

The combination of pear and chocolate is an inspired combination that always finds fans. This gentle shake is sure to become one of your favourites.

Ingredients (1 serving)

2 cm piece of fresh ginger

1 ripe pear

300ml chocolate ice cream

2 tablespoons milk

How's it done?

Peel and grate the ginger. Peel and chop the pear. Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Chocolate and Orange Milkshake

A delicious variation of the standard chocolate shake.

Ingredients (1 serving)

juice of a small orange

grated peel of a 1⁄2 Orange

300ml chocolate ice cream

2 tablespoon milk

3 tablespoon cornflour

How's it done?

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

Strawberry-Mint-Lassi

Lassi is a milk and yoghurt shake from India. It's as cooling as you'd expect it to be.

Ingredients (1 serving)

8 strawberries, de-stemmed

240ml milk

120g simple low-fat yoghurt

1 teaspoon sugar

4 fresh mint leaves

How's it done?

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

Mango and Cardamom Lassi

This Lassi has an authentic Indian taste as it combines the favorite fruit of the subcontinent with a traditional Indian spice.

Ingredients (1 serving)

Seed from 2 cardamom pods

1 mango, peeled, stoned and cut into pieces

240 ml milk

120g simple low-fat yoghurt

1 teaspoon sugar (optional)

How's it done?

Lightly grind the cardamom seeds with a mortar and pestle. Put all ingredients in a blender and mix for 1 minute. Pour into a glass and serve immediately.

Watermelon and strawberry milkshake

Milkshakes are sometimes seen as something reserved only for children, but this light and fragrant shake is also appreciated by adults.

Ingredients (1 serving)

120g peeled watermelon pieces

240g strawberries, de-stemmed

240ml Vanilla ice cream

2 tablespoons milk

How's it done?

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

Viscous & Ice-Cold

These viscous shakes and smoothies are particularly good when served chilled and ice-cold. Many of them contain crushed ice as a thickening and cooling component and are therefore just right for a hot summer day.

Mango, Pineapple and Papaya Ice Cream Smoothie

A wonderfully exotic liquid ice cream.

Ingredients (1 serving)

1⁄2 Mango, peeled and stoned

120g pineapple pieces

1⁄2 small papaya, peeled and seeded

120ml vanilla ice cream

4 ice cubes

How's it done?

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

Chocolate and Pistachio Smoothie

Pistachios can be excellently combined with many ingredients, especially chocolate. Try this drink for a satisfying and delicious pleasure.

Ingredients (1 serving)

60g peeled unsalted pistachios

300ml chocolate ice cream

3 tablespoons milk

How's it done?

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

White Chocolate and Apricot Smoothie

You can use either fresh or soft dried apricots in this recipe. The soft dried fruits provide a slightly stronger taste, but are also delicious.

Ingredients (1 serving)

120g soft, dried apricots (or 180g fresh, stoned apricots)

300ml white chocolate ice cream

3 tablespoons milk

How's it done?

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

Mint Chocolate Pieces Smoothie

Mint flavored chocolate is a classic after dinner treat. Here's a liquid version.

Ingredients (1 serving)

300ml chocolate mint ice cream

3 tablespoons milk

1 tablespoon chocolate chips

How's it done?

Pour all ingredients into a blender. Mix for 1 minute. Pour into a glass and serve immediately.

Mocca Frosty

Coffee and chocolate - always a popular combination - are particularly good in this refreshing and full-bodied shake.

Ingredients (1 serving)

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

240ml chocolate ice cream

3 tablespoons milk

How's it done?

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

Banana, Pineapple and Coconut Frosty

This really refreshing drink brings a touch of the Caribbean to your kitchen.

Ingredients (1 serving)

1 banana, peeled and quartered

80g peeled pineapple bits

240ml 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.

Raspberry and Pineapple Granita

This wonderfully fruity combination is even more refreshing when drunk through ice. It is also an excellent non-alcoholic party drink.

Ingredients (1 serving)

240g Raspberries

1⁄2 Pineapple, peeled and seeded

480g ice cubes

How's it done?

Pour the fruit into a juicer and then into a blender with the ice cubes. Mix the whole thing until everything is combined. Pour into a glass and serve immediately.

Watermelon and Mint Granita

A light and fragrant combination that looks and tastes exotic, refreshing and even luxurious.

Ingredients (1 serving)

300g peeled watermelon pieces

240g ice cubes

3 sprigs fresh mint

How's it done?

Pour the watermelon into a juicer. Pour into a mixer over the ice cubes and the leaves of the mint twigs. Mix for 1 minute. Pour into a glass and serve immediately. Garnish the glass with an additional mint twig if required.

Coffee Granita

This drink is an ideal refreshment served after a summer meal.

Ingredients (1 serving)

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

1 teaspoon sugar (optional)

120g ice cubes

How's it done?

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

Papaya and Lime Granita

The bold tropical aromas and the crushed ice make this drink a real refreshment.

Ingredients (1 serving)

1 papaya, peeled and seeded

480g ice cubes

Juice from 1 lime

How's it done?

Pour the papaya into a juicer. Pour over the ice cubes and the lime juice into a mixer and mix for 1 minute. Pour into a glass and serve immediately.

A Taste Of The Tropics

You haven't been on holiday this year yet and would like to enjoy a fruity tropical refreshment? Then these exotic smoothies are just the thing for you!

Tropical Island Smoothie

Ingredients (1 serving)

180ml coconut milk

240g fresh strawberries, de-stemmed

240ml greek blueberry yoghurt

240g ice cream

How's it done?

Throw everything into a mixer, mix for 1 minute and enjoy!

Mango-Coconut-Mint-Smoothie

This mango-coconut-mint smoothie is perfect for breakfast or as a snack in the morning or afternoon. It is also perfect for those who are on a softfood or liquid diet.

Ingredients (2 portions)

2 Mangoes, pitted and peeled

240g low-fat vanilla yoghurt

240ml low-fat milk

60ml coconut milk

a few mint leaves approx. 1 tablespoon

How's it done?

Put all ingredients in a blender and mix until smooth. Add more milk if you want a thinner consistency.

Blueberry-Mango-Smoothie

Ingredients (1 serving)

240g frozen blueberries

240g mango pieces

240g simple fat-free yoghurt

60ml milk or almond milk

How's it done?

All ingredients in one mixer and mixed it with high process speed. Fill into glasses and serve immediately.

Note: If you don't have frozen berries, you can use fresh ones and simply add a few ice cubes. Besides, you can put the smoothie in the freezer for later. Just defrost it before you drink it.

Raspberry-Pina-Colada-Smoothie

A delicious start to the day or a healthy snack!

Ingredients (1 portion)

120g simple yoghurt

120ml coconut milk

120ml pineapple juice

1 1⁄2 Bananas

120g fresh raspberries, crushed

How's it done?

Place the fresh raspberries in a bowl and crush with a fork. Put it aside. Place the yoghurt, coconut milk, pineapple juice and frozen banana in a blender and mix until smooth. Pour the smoothie into a glass and add the crushed raspberries. Much Fun!

Lava-Flow Smoothie

Inspired by his cousin, the Pina Colada Cocktail, this vegan and alcohol-free smoothie takes you safely to a tropical place - at least in your head. You are welcome to use orange juice as a substitute for pineapple juice if you only have it.

Ingredients (1 serving)

80g fresh strawberries, de-stemmed (approx. 4 medium strawberries) 120g fresh or frozen pineapple pieces

1⁄2 medium-sized banana

160ml light coconut milk

80ml pineapple juice

120g ice cubes

How's it done?

Put strawberries in a blender and puree until smooth. If necessary, stir in a tablespoon of pineapple juice to get it moving. Pour into a large glass. Rinse the mixer and the parts. Put the pineapple, the banana, the coconut milk, the pineapple juice and the ice cubes into the mixer. The mass mix until smooth. Slowly add the pineapple-coconut mixture to the middle of the strawberries. Serve with a straw.

Mojito Smoothie

This Mojito Smoothie recipe is incredibly refreshing! The combination of lime and mint tastes pure and vitalising.

Ingredients (1 serving)

480g ice

240ml coconut milk

2 small limes, pressed

handful fresh mint, approx. 15 leaves

1-2 tablespoons honey

How's it done?

Mix all ingredients in your blender. Serve & Enjoy!

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.

Millet Buddha-Bowl with Zucchini

Servings: 1

Preparation: 30 min.

Ingredients:

● 60 g millet

● pepper

● salt

● herbs of your choice

● 20 g courgettes

● a little olive oil

● ¼ teaspoon soy sauce

● ¼ avocado

● half a cucumber

● 2 tomatoes of your choice

● 1 egg

● 1 clove of garlic

● 1 onion

Preparation:

1. At the beginning we take care of the vegetables. Peel the courgettes and cut them into fine slices. Repeat the same with the cucumber. Chop the tomatoes into small pieces as well. The millet is prepared with water as usual. For seasoning you can use pepper, salt and herbs.

2. Heat a pan with 1 Tablespoon. oil and fry the egg in it. In between season again and again. Chop the garlic clove and onions into small pieces and sauté in a separate pan. After 3 to 4 minutes you can add the vegetables. Don't forget to season in between! Meanwhile peel the avocado, remove the flesh and cut into fine slices.

3. When the millet is ready, you can spread it evenly over the bowl. Then add the fried egg. In the next step, add the vegetables. Then you can add the avocado slices. Round everything off with the soy sauce, pepper, salt and other herbs of your choice.

Chicken Quinoa Bowl

Servings: 1

Preparation: 20 min.

Ingredients:

● pepper

● salt

● 1 chicken breast fillet

● 2 broccoli florets

● 1 to 2 tomatoes of your choice

● 80 g quinoa

● 50 g rocket salad

● half an avocado

● 50 g mushrooms

● ½ onion

● ½ Teaspoon olive oil

● 50 g yoghurt

● ½ Teaspoon soy sauce

Preparation:

1. Cut the chicken fillet into slices and fry in a pan with 1 Tablespoon. oil. Prepare the quinoa according to the instructions on the packet. For seasoning use all herbs of your choice. Cut the mushrooms and tomatoes into small cubes and add to the mixture. Finely chop the onions, cut the peppers into fine slices and add to the pan.

2. In the meantime we can take care of the dressing. Mix pepper, salt, yoghurt, soy sauce and olive oil in a bowl. Cut the avocado flesh into fine slices and add to the bowl.

3. Wash rocket salad well and add to the bowl. Then spread the vegetables with the chicken strips. Add the onions and round off with the sesame seeds.

Salmon Bowl with Noodles

Servings: 1

Preparation: 20 min.

Ingredients:

● pepper

● salt

● ½ salmon fillet

● 2 broccoli florets

● 70 g noodles of your choice

● zucchini at will

● 3 mushrooms

● 3 sugar peas

● red cabbage

● half a handful of edamame

● ½ tablespoon chilli sauce

● 2 tablespoon Hummus

● ½ teaspoon apple vinegar

● ½ teaspoon aesame oil

● broccoli of your choice

Preparation:

1. Prepare quinoa according to instructions. Prepare noodles in water. Use pepper and salt to season between meals. Add a little oil to the pan and fry the tomatoes, courgettes, broccoli, Edamame and sugar snap peas. Season well every now and then.

2. Heat the pan with a little oil and fry the salmon fillet on both sides for a few minutes. Use the chilli sauce, pepper and salt for seasoning. Meanwhile mix hummus, pepper, sesame oil, salt and apple vinegar in a bowl. Wash the salad well and add to the bowl. Spread the vegetables, salmon and noodles well. Put the hummus in the middle of the bowl.

Tofu Bowl with Brown Rice

Servings: 1

Preparation: 15 min.

Ingredients:

● pepper

● salt

● 50 g mixed salad

● paprika to taste

● 50 g brown rice

● 2 mushrooms

● sesame as you like

● 1-2 tablespoon honey

● 2 slices tofu

● ½ tablespoon teryiaki sauce

● ½ tablespoon sesam

● 1 tablespoon soy sauce

Preparation:

1. Prepare the rice according to the instructions. Cut the tofu into slices and fry in a pan with a little oil. Then season with black sesame seeds and a little teriyaki sauce. Fry the mushrooms in the pan as usual. Slice the peppers and chop the red cabbage.

2. In the next step we take care of the dressing. Mix pepper, salt, soy sauce and honey in a bowl. Spread the salad on the bowl and add the remaining ingredients. Round off with the dressing and sesame.

Buddha Bowl in Mediterranean Style

Servings: 1

Preparation: 10 min

Ingredients:

● 50 g spelt grain

● pepper

● salt

● 50 g salad of your choice

● 40 g beans of your choice

● 50 g turkey meat

● 10 medium cocktail tomatoes

● tomato puree to taste

Preparation:

1. Prepare the spelt as usual according to the instructions. Cut the turkey meat into even slices, add a little oil to the pan and fry together with pepper, salt and tomato paste. Meanwhile cut the tomatoes into small pieces.

2. Wash the beans and salad well and drain. In the next step we take care of the dressing. Simply mix pepper, salt, olive oil, lemon juice and balsamic vinegar in a bowl. Spread the dressing evenly over the salad and then spread the meat and vegetables on top.

Buddha Bowl with Chicken Skewers and Radishes

Servings: 1

Preparation: 50 min

Ingredients:

● 100 g chicken breast fillet

● 50 g salad of your choice

● pepper

● salt

● 2 stalks lemongrass

● 1 tablespoon vegetable oil

● 2 tablespoon olive oil

● 5 olives

● vegetables of your choice

● half a bunch of radishes

● lemon juice

● balsamic vinegar

Preparation:

1. Wash the chicken fillet and drain well. Then cut into bite-sized pieces. In between season with salt and pepper. Wash vegetables and cut into bite-sized pieces. Wash salad and drain.

2. Spread the salad in the bowl and then add the vegetables. For the dressing, grab a bowl and mix a little lemon juice, pepper, salt and basil. Then pour over the salad and spread the chicken pieces on top.

Falafel Bowl with Pomegranate

Servings: 1

Preparation: 50-55 min.

Ingredients:

● 4 falafel

● pepper

● salt

● ¼ teaspoon sesame oil

● 40 g hummus

● ¼ pomegranate

● 50 g salad of your choice

● half a carrot

● ¼ cucumber

● 3 cocktail tomatoes

● 2 radishes

Preparation:

1. Prepare the falafel according to instructions and season. Cut tomatoes, cucumbers and radishes into small pieces. Peel and finely grate the carrots. Wash salad and spin dry.

2. In the next step we take care of the dip. Mix hummus, pepper, salt and a little sesame oil in a bowl. Then spread the salad evenly in the bowl. Cover with falafel and the vegetables. Add the dressing and round off with the pomegranate seeds.

Soban Noodles-Bowl with Chickpeas

Servings: 1

Preparation: 35 min

Ingredients:

● 100 g chick peas

● pepper

● salt

● ¼ tablespoon olive oil

● a bit of cumin

● a little garam masala

● a small pinch of cayenne pepper

● a small pinch of paprika powder

● a small pinch of sea salt

● 60 g aoban noodles

● 20 g chick peas

● ¾ tablespoon olive oil

● ½ tablespoon water

● a small clove of garlic

● a small pinch of pepper and salt

● ¼ tablespoon tahini paste

● ½ tablespoon lemon juice

● ¼ broccoli

● 10 g chinese cabbage

● half a carrot

● 10 g tomatoes

● ¼ tablespoon lemon juice

● 20 g green cabbage

Preparation:

1. Before you start with the preparation you should preheat the oven to 180 degrees top and bottom heat. In the next step you can wash the chickpeas and put them aside. These are then mixed with spices and olive oil. They should bake in the oven for at least 35 minutes. In the meantime, you can prepare the soban noodles according to the instructions. In the next step you can mix them with lemon juice, sesame oil, pepper, salt and other spices.

2. In the next step we will take care of the hummus. Put the chickpeas together with the water, olive oil, lemon juice, pepper, salt, a small clove of garlic, Tahini paste, cumin and other spices into a mixer and mix together.

3. Wash all the vegetables well and cut them into small pieces. Cook in salted water for about 5 minutes. Wash the peppers, red cabbage and Chinese cabbage and cut into bite-sized slices. In the next step mix with the green cabbage, lemon juice and salt. Wash the tomatoes and cut them into small pieces.

4. Salad and vegetables on the bowl and then gradually add the remaining ingredients. Finally use pepper and salt for seasoning.

The Rainbow Bowl with Chicken Fillet

Servings: 1

Preparation: 10 - 15 min.

Ingredients:

● 1 handful of salad of your choice

● pepper

● salt

● ¼ avocado

● 60 g tofu

● ⅓ a handful of red cabbage

● ⅓ handful of soya bean sprouts

● ⅓ a handful of radishes

● a small carrot

● mushrooms to taste

● 1 tablespoon tahini

● ⅓ tablespoon olive oil

● half a lemon

● 40 g chicken fillet

Preparation:

1. Wash the vegetables and the salad thoroughly, drain and then process into bite-sized pieces. Wash and drain the chicken fillet. Then cut the meat into fine slices and fry in a pan with 1 Tablespoon oil on both sides until golden brown.

2. In the next step we take care of the dressing. Squeeze the juice of the lemon in a bowl and mix it with Tahini paste, pepper, salt and olive oil. Spread the salad on the bowl, spread the vegetables and meat on it and then add the dressing.

Avocado Bowl with Quinoa

Servings: 1

Preparation: 15 min.

Ingredients:

● 60 g quinoa

● pepper

● salt

● ¼ avocado

● 60 g broccoli

● 40 g red cabbage

● 150 ml water

● 20 g peas

● a small pinch of sea salt

● spices of your choice

Ingredients for the spice mixture:

● ⅙ teaspoon chili powder

● pepper

● salt

● ⅙ tablespoon paprika powder

● ⅙ teaspoon garlic powder

● ¼ teaspoon oregano

● ¼ teaspoon cumin

Preparation:

1. Mix all ingredients for the spice mixture together in a bowl. Wash the vegetables well, drain and cut into small pieces. Prepare the quinoa as usual according to the instructions. Bring to the boil together with the vegetables, spice mixture, pepper and salt. Reduce the heat and let the mixture simmer for at least 10 minutes.

2. Add the peas gradually and season to taste with salt and pepper. Remove the flesh of the avocado and cut into fine slices. Spread all ingredients on the bowl and season with the spice mixture.

Vegan and Vegetarian Recipes

Vegan Bowl with Superfoods

Servings: 1

Preparation: 25 min.

Ingredients:

● 60 g quinoa

● pepper

● salt

● half a sweet potato

● 120 ml water

● 2 teaspoon coconut oil

● half an avocado

● a medium-sized carrot

● a handful of rocket salad

● 2 pinches marjoram

● 40 g beans of your choice

The ingredients for the hummus:

● half a can of chickpeas

● pepper

● salt

● 3 tablespoon olive oil

● 3 tablespoon water

● 1 tablespoon tahini

● half a clove of garlic

● half a lime

● a small pinch of sea salt

Preparation:

1. Wash the rocket and the rest of the vegetables thoroughly at the beginning and drain. Now spread the rocket evenly over the bowl. Prepare the beans as usual and then spread on the bowl. In between season with pepper, salt and other spices.

2. Put the ingredients for the hummus in a blender and mix them together. Then spread on the bowl together with the remaining ingredients.

Vegan Pesto Bowl

Servings: 1

Preparation: 70 min

Ingredients:

● 20 cashew nuts

● 30 ml water

● pepper

● salt

● 30 g couscous

● ¼ green cabbage bunch

● mushrooms to taste

● half a clove of garlic

● 30 g parsley

● ¼ tablespoon olive oil

● ½ tablespoon lime juice

● a mixer

Preparation:

1. At the beginning you should let the cashew kernels steep in water for at least 1 hour. Then you can put them with parsley, pepper, salt, lime juice and garlic clove in the blender and puree well.

2. prepare the couscous according to the instructions and cut the mushrooms into bite-sized pieces. Then wash the cabbage, chop it into small pieces and add to the pan. In the last step, add all the ingredients to the bowl.

Sweet Potato Bowl with Turmeric

Servings: 1

Preparation: 55 min.

Ingredients:

● half a sweet potato

● pepper

● salt

● ½ teaspoon turmeric

● 120 ml vegetable broth

● 1 egg

● ¼ tablespoon olive oil

● 20 g pistachios

● 30 g brown rice

● a handful of spinach of your choice

The ingredients for the dressing:

● 15 ml lemon juice

● 20 ml olive oil

● 1/4 tablespoon maple syrup

● 1 sprig parsley

● 1/17 teaspoon salt

Preparation:

1. Wash and peel sweet potatoes and then process them into bite-sized pieces. Heat the pot with a little oil and sauté the sweet potatoes in it. In between season with turmeric, pepper and salt. Add a little vegetable stock to the pot and simmer until the sweet potatoes are soft. Use a suitable stick for pureeing.

2. Wash the rice well and then prepare as usual. In the meantime, we take care of the dressing. Finely chop the parsley and puree with the remaining ingredients. Finally, arrange all the ingredients in the bowl step by step and season to taste with spices.

Protein-Rich Vegan Bowl

Servings: 1

Preparation: 30 min.

Ingredients:

● pepper

● salt

● 1 medium sweet potato

● a little oil for frying

● 200 g chick peas

● tofu at will

● 120 g quinoa

● 2 carrots

● half a lime

● half an avocado

● 1 tablespoon soy yoghurt

● ½ tablespoon mustard

● a few sesame seeds

● blackberries

● herbs of your choice

Preparation:

1. Before you start with the preparation, you should preheat the oven to 200 degrees top and bottom heat. In the next step, wash the sweet potatoes, peel them and cut them into bite-sized pieces. You can then mix them with salt and a little oil and bake in the oven for at least 15 minutes.

2. Prepare the quinoa according to the instructions. Use salt and pepper to season the quinoa. Then we take care of the chickpeas. These are mixed well with the curry powder, salt, chili powder and the oil and then burned for 5 minutes. In the next step you can cut the tofu into bite-sized pieces and mix it with the soy sauce, oil and lime juice. The red cabbage is also cut into bite-sized pieces. Remove the fruit flesh from the avocado and process into fine slices.

3. Then we can take care of the dressing. For this, mix the soy yoghurt in a bowl with pepper, salt, the juice of the fresh lime and mustard. Finally, spread the ingredients on the bowl and add the dressing.

The Colourful Vegan Buddha Bowl

Servings: 1

Preparation: 20 min.

Ingredients:

● pepper

● salt

● 80 g rice of your choice

● half an avocado

● 1 tablespoon olive oil

● half a can of chickpeas

● half a can of kidney beans

● half a bunch of spring onions

● 100 g cauliflower

● half a pineapple

Preparation:

1. Prepare the rice as usual. Peel the pineapple and cut into bite-sized pieces. Then wash the vegetables well and chop them into small pieces. Chop the onions into small pieces and sauté in a pan for a few minutes. Then add the vegetables and sauté for a few minutes. In between use pepper and salt for seasoning.

2. For the dressing you can use olive oil, lemon juice, pepper and salt again. After all the ingredients have been prepared, first spread the rice evenly over the bowl. Then add the vegetables and pineapple. The dressing rounds everything off.

Vegan Mangold Bowl with Tofu

Servings: 1

Preparation: 15 min

Ingredients:

● mangold to taste

● pepper

● salt

● 40 g rice of your choice

● 3 tomatoes of your choice

● 40 g tofu

● maize

● half a handful of rocket salad

● 10 g chia seeds

● 20 g broccoli

Preparation:

1. Prepare the rice as usual in salted water. In the meantime, cut the tofu into small pieces. Then heat the pan with a little oil and fry the tofu slices in it. Use pepper and salt for seasoning. Wash the remaining vegetables and drain well.

2. Take out the finished tofu and put the vegetables in the pan and fry well. In between season again and again.

3. In the last step distribute the rice evenly on the bowl. Then distribute the vegetables and add the tofu pieces. You can use the dressing from the last recipe.

Millet Bowl with Falafel

Servings: 1

Preparation: 25 min.

Ingredients:

● 80 g millet

● pepper

● salt

● 30 g courgettes

● olive oil

● lime juice

● a pinch of sea salt

● 4 falafel

● mushrooms of your choice

● ¼ cucumber

● 3 tomatoes

● spices of your choice

Preparation:

1. Prepare millet as usual and season afterwards. Prepare the falafel according to the instructions. Wash, drain and chop the vegetables. Heat the pan with a little oil and fry the falafel on both sides until golden brown. In the next step add the vegetables and fry.

2. In the meantime we take care of the dressing. Just mix olive oil, lemon juice, pepper and salt in a bowl. When all the ingredients are ready, pour the millet into the bowl. Then add the vegetables and the remaining ingredients. Round everything off with a little dressing.

Lentils-Egg-Bowl

Servings: 1

Preparation: 20 min.

Ingredients:

● 1-2 eggs

● pepper

● salt

● 60 g lenses

● maize

● 3 medium tomatoes

● 20 g nuts of your choice

● ½ cucumber

● ½ lime

● 1 tablespoon vinegar

● olive oil

Preparation:

1. Prepare the lentils as usual in a pot. Wash all the vegetables and cut into bite-sized pieces. Beat the eggs in a pan and fry on both sides. Use salt and pepper for seasoning.

2. After a few minutes add the vegetables to the pan. Meanwhile we take care of the dressing. Just squeeze the juice out of the lime and mix it with a pinch of sea salt, pepper, vinegar and olive oil.

3. Now start to spread the lentils on the bowl. Then add the eggs and the vegetables. Round everything off with the dressing and a few nuts.

The Vegan Fruit Dream

Servings: 1

Preparation: 5-10 min.

Ingredients:

● 1 mango

● 1 apple

● 10 g goji berries

● half a banana

● 30 g strawberries

● 30 g blueberries

● ½ pineapple

● 100 ml natural yoghurt

● a pinch of cinnamon

● coconut flakes

● a few berries of your choice

● 1 tablespoon honey

Preparation:

1. Peel pineapple, apple and mango and cut them into bite-sized pieces. Then we can take care of the dressing. Simply mix the natural yoghurt with the berries and honey. The best way to do this is to use a blender.

2. Then start filling the bowl with the fruits. The next step is to add the yoghurt mixture. Round everything off with a few coconut flakes.

Vegetarian Feta Bowl with Nuts

Servings: 1

Preparation: 20 min.

Ingredients:

● 40 g feta

● pepper

● salt

● 30 g nuts of your choice

● 20 g courgettes

● 40 g rice of your choice

● olive oil

● ½ lemon

● maize

Preparation:

1. Prepare the rice normally according to the instructions. Cut the feta into small cubes. Wash the vegetables and cut them into small pieces. Wash and chop the courgettes.

2. After the rice has been cooked, you can spread it evenly on the bowl. The next step is to add the feta and the remaining ingredients. Then squeeze the juice out of the lemon and pour it over the salad with the olive oil. Use salt and pepper to season later.

Breakfast Bowls

Egg and Lentils Bowl with Vegetables

Servings: 1

Preparation: 20 min

Ingredients:

● 2 Eggs

● pepper

● salt

● 1 bell pepper

● 3 tomatoes

● ¼ courgettes

● lenses of your choice

● 10 g bacon

● maize

Preparation:

1. Prepare the lentils as usual. Then heat the pan with a little oil and fry the eggs well. Remove the eggs and wash the vegetables and cut them into small pieces. Then sauté in a frying pan. In between, season with salt and pepper.

2. Spread the lentils evenly over the bowl. Add the eggs and the vegetables. Add the bacon and season with herbs and spices.

Bean Bowl with Hummus

Servings: 1

Preparation: 20 min.

Ingredients:

● 100 g beans of your choice

● 1 egg

● pepper

● salt

● 30 g courgettes

● ½ bell pepper

● ½ lime

● A little olive oil

● 50 g chick peas

● 1 teaspoon tahini

● olive oil

● lemon juice

Preparation:

1. Prepare the beans in water as usual and then spread on the bowl. Whip the egg and cook to a scrambled egg. In between season with salt and pepper. Then we can take care of the hummus. For this you simply have to puree the chickpeas with olive oil, pepper, salt, lemon juice and 1 Tablespoon Tahini. Then add this to the bowl and at the end taste everything with pepper and salt.

Acai Bowl for Power

Servings: 1

Preparation: 15 min.

Ingredients:

● 80 g acai puree

● 1 banana

● 10 chia seeds

● 80 g berries of your choice

● 30 ml almond milk

● crispy muesli as you wish

● a pinch of cinnamon

● fruit of your choice

Preparation:

1. Put all ingredients except the crispy muesli and the chia seeds into a blender and puree. Then pour the puree into the bowl and decorate with fruit of your choice. Finally add the crunchy muesli. Chia seeds and a pinch of cinnamon round everything off.

Berry Acai Bowl

Servings: 1

Preparation: 20 min.

Ingredients:

● 1 tablespoon acai powder

● a pinch of cinnamon

● 100 g berries of your choice

● 200 ml almond milk

● 1 tablespoon almonds

● 1 tablespoon walnuts

● half a banana

● 3 strawberries

● 10 g chia seeds

● for topping: berries of your choice

Preparation:

1. First put all the ingredients except the nuts into a blender and mash together. Then spread out on a bowl and add nuts and fruit. Finally round off with chia seeds.

Exotic Breakfast Bowl

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 tablespoon acai powder

● half a banana

● 100 g bananas of your choice

● 1 teaspoon agave syrup

The ingredients for the topping:

● 50 g mango

● 1 teaspoon chia seeds

● half a dragon fruit

● 1 teaspoon coconut chips

Preparation:

1. Put the ingredients for the base into a blender and blend well. In the next step pour the mixture into a bowl.

2. Cut the fruit into small pieces for topping and pour over the mixture. Finally add the chia seeds.

Vitamin Bowl for more Energy

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 tablespoon acai powder

● 100 g berries of your choice

● half a banana

● 200 ml almond milk

● 1 teaspoon agave syrup

The ingredients for the topping:

● 1 kiwi

● half a banana

● 10 g chia seeds

● 1 tablespoon amaranth

● 2 tablespoon goji berries

Preparation:

1. Put the ingredients for the base into a blender and blend well. In the next step pour into the bowl. Peel the kiwi and banana and cut them into bite-sized pieces. Then spread on the bowl and round off with the berries and Chia seeds.

Couscous Bowl with Eggs

Servings: 1

Preparation: 15-20 min.

Ingredients:

● 2 eggs

● 60 g couscous

● pepper

● salt

● 30 g courgettes

● maize

● half a bell pepper

● half a lemon

● olive oil

● oil for frying

Preparation:

1. Prepare the couscous as usual according to the instructions. Heat the pan with a little oil and fry the eggs in it. After a few minutes add the vegetables. In the meantime, take care of the dressing. All you have to do is squeeze out the juice from the lemon and then mix it with the olive oil, pepper and salt.

2. When the couscous is ready, you can spread it on the bowl. Then add the eggs and the vegetables. At the end, round everything off with the dressing.

Amaranth Bowl with Fruits

Servings: 1

Preparation:20 min.

Ingredients:

● 70 g amaranth

● 1 tablespoon honey

● 30 g berries of your choice

● 1 banana

● 1 papaya

● a small pinch of cinnamon

● agave syrup

Preparation:

1. Puff the amaranth in water according to instructions. In the meantime cut the fruit into small pieces. As soon as the amaranth is ready, you can spread it evenly over the bowl. Then add the fruit step by step. Finally add the honey, agave syrup and a pinch of cinnamon.

Bacon Eggs Bowl with Rice

Servings: 1

Preparation: 20 min.

Ingredients:

● 60 g rice of your choice

● 30 g bacon

● 2 eggs

● 30 g courgettes

● maize

● pepper

● salt

● half a bell pepper

● half a lemon

● 1 tablespoon olive oil

Preparation:

1. Prepare the rice as usual. Wash the vegetables and drain well. In the next step cut into small pieces, add a little oil to the pan and fry evenly. As soon as the rice is ready, you can spread it on the bowl.

2. Then cut the bacon into thin slices and fry on both sides until golden brown. These are then also spread on the bowl. Then add the vegetables.

3. For the dressing, simply squeeze the juice from the lemon and mix it with olive oil and a few other spices. You can then round off your bowl with the dressing.

Avocado Bowl with Eggs

Servings: 1

Preparation: 15-20 min.

Ingredients:

● 1 avocado

● pepper

● salt

● 1 lemon

● 40 g millet

● 1 egg

● olive oil

● 30 g courgettes

● ½ carrot

● 1 small onion

Preparation:

1. Prepare millet as usual. Season with salt and pepper. Peel the avocado, loosen the pit and cut the flesh into fine slices. Wash and peel the zucchini and carrot and cut into fine slices. Chop the small onion into small pieces and sauté in a pan. After a few minutes add the vegetables. Fry the egg in another pan.

2. Spread the millet on the bowl. Then spread the vegetables and add the egg. Squeeze the lemon juice and spread with the olive oil. Use spices and herbs for seasoning later.

Healthy Bowl Desserts

Peanut-Banana-Bowl

Servings: 1

Preparation: 10 min.

Ingredients:

● 2 frozen bananas

● a small pinch of cinnamon

● 1 Tablespoon water

● fruit of your choice

● coconut chips

● 100 ml milk of your choice

Preparation:

1. You can cut the bananas into small slices the evening before and then chill them. The next step is to mix the peanut butter with the water. You want a homogeneous mass.

2. The next morning you can put the banana slices with the milk into a blender and mix them together.

3. Fill the cream directly into the bowl and round off with peanut butter and fruit.

Tropical Mango Bowl

Servings: 1

Preparation: 5-10 min.

Ingredients:

● ½ frozen banana

● 75 ml coconut milk

● ¼ fresh pineapple

● 80 g mango

The ingredients for the topping:

● half a passion fruit

● 2 tablespoon coconut chips

● 1 tablespoon blueberries

Preparation:

1. Put the ingredients for the bowl into a blender and puree well. You can then pour the cream directly into a bowl. Then add the ingredients for the topping and your tropical bowl is ready!

Happy Pink Buddha Bowl

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 handful raspberries

● 1 teaspoon honey

● 1 handful strawberries

● 2 tablespoon low-fat yoghurt

● ½ teaspoon vanilla sugar

The ingredients for the topping:

● 3 tablespoon muesli of your choice

● 10 g chia seeds

● 1 handful raspberries

Preparation:

1. Put the basic ingredients into a blender and puree well for a few minutes.

2. Pour the cream into the bowl and then add the muesli and the remaining ingredients for the topping.

Fruity Mango Bowl with Chia Seeds

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 mango

● 100 ml plant milk of your choice

● 1 banana

The ingredients for the topping:

● 20 g chia seeds

● coconut flakes of your choice

● ¼ papaya

Preparation:

1. Put all basic ingredients into the mixer and puree well for a few minutes.

2. Pour the cream into the bowl. Cut the papaya into small pieces. Spread the Chia seeds on the bowl and then add the remaining ingredients.

Banana Chocolate Bowl with Vanilla

Servings: 1

Preparation: 10 min

Ingredients:

● a small pinch of salt

● 1 tablespoon peanut butter

● 1 tablespoon cocoa powder

● 3 medium bananas

● a small pinch of cinnamon

● cocoa nibs

● 1 pinch vanilla

Preparation:

1. Put the vanilla together with the pinch of salt and the bananas into a blender and puree well. Pour the mixture into the bowl and mix with the peanut butter. In the next step mix the mixture with the cocoa powder. At the end you can add cocoa nibs, coconut flakes and banana slices.

Strawberry Chocolate Bowl with Cream

Servings: 1

Preparation: 15 min

Ingredients:

● 100 g strawberries

● 30 g cocoa powder

● 50 ml milk of your choice

● 1 tablespoon honey

Ingredients for the topping:

● 30 g blueberries

● 10 g chia seeds

● 1 medium banana

● 20-30 g cream

Preparation:

1. Put all the basic ingredients into the mixer at the beginning and puree well for a few minutes.

2. Pour the mixture into a bowl. Cut the bananas into fine slices. Then gradually add the ingredients for the topping. Finally, add the cream as topping.

Orange Chocolate Bowl

Servings: 1

Preparation: 10 - 15 min

Ingredients:

● 2 oranges

● 30 g cocoa powder

● 30 g dark chocolate

The ingredients for the topping:

● coconut flakes of your choice

● 1 banana

● 10 g chia seeds

● 1 apple

Preparation:

1. Cut the two oranges into small pieces. Add the remaining basic ingredients to the blender and puree well. Then pour the mixture evenly into the bowl and distribute.

2. Peel the apple and cut it into small pieces with the banana. Then spread on the bowl. Finally add the coconut flakes and Chia seeds.

Strawberry Vanilla Bowl with white Chocolate

Servings: 1

Preparation: 10 min.

Ingredients:

● 100 g strawberries

● 1 pack vanilla sugar

● 50 ml milk of your choice

● 1 banana

● half a pack of white chocolate

The ingredients for the topping:

● 1 banana

● 10 g linseed

● 1 apple

● a little white chocolate

Preparation:

1. Cut all the basic ingredients into small pieces and put them into a blender. Alternatively, you can use a blender jar to puree the ingredients. Pour the mixture step by step into a bowl.

2. Then it goes straight to the topping. Peel the apple and then cut it into small pieces with the banana and spread over the bowl. Then add the linseed. Melt the white chocolate and then pour over the bowl.

Chocolate Banana Bowl with Smarties

Servings: 1

Preparation: 10 min.

Ingredients:

● 2-3 bananas

● 50 g chocolate of your choice

● 20 g cocoa powder

● 20 ml milk of your choice

The ingredients for the topping:

● 1 banana

● coconut flakes

● cocoa nibs

● smarties at will

Preparation:

1. Cut the bananas into small pieces and put them into a blender with the remaining basic ingredients. Mix for a few minutes to an even mixture. Pour this cream into the bowl.

2. After that we take care of the ingredients for the topping. Cut the banana into small pieces and spread on the cream. Then add the smarties and decorate with coconut flakes and cocoa nibs.

Oreo Cookie Bowl

Servings: 1

Preparation: 10 min.

Ingredients:

● 8 oreo biscuits

● 30 ml milk of your choice (almond milk is particularly suitable)

● 1 banana

● 30 g black chocolate

The ingredients for the topping:

● 1 handful strawberries

● coconut flakes

● cocoa nibs

Preparation:

1. Crumble the Oreo biscuits in advance and cut the banana into small pieces. Pour the remaining basic ingredients into a blender and mix for a few minutes until the mixture is even. Then pour the cream into the bowl.

2. At the end decorate the bowl with strawberries, coconut flakes and cocoa nibs.

Smoothie Bowls

Coconut Bowl with Raspberries

Servings: 1

Preparation: 10 min.

Ingredients:

● 2 tablespoon low-fat curd cheese

● 70 ml coconut water

● coconut flakes

● a handful of raspberries

● 1 banana

● 2 tablespoon chia seeds

● 2 tablespoon granola

● optional: a little honey

Preparation:

1. Peel the banana and cut into small pieces. Mix the quark with water and about half of the berries. Using a blender, mix everything to a homogeneous paste.

2. Spread the mixture in a bowl. Arrange the smoothie bowl at the end with coconut chips, linseed, granola, banana and a little honey.

Green Smoothie Bowl

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 avocado

● a slice of a lemon

● 3 mint leaves

● 1 apple

● 1 banana

● 1 handful of fresh leaf spinach

● 1 nectarine

● 1 tablespoon linseed

● 1 tablespoon chia seeds

● 3 dates

● 60 ml coconut water

The ingredients for the topping:

● 3 tablespoon muesli of your choice

● 50 g blueberries

● 1 banana

● 1 tablespoon Chia seeds

● 2 tablespoon almonds

● coconut rapsels

Preparation:

1. Put all basic ingredients into a blender and mix for a few minutes to an even paste. Distribute this afterwards in the bowl. For topping, cut the banana into small pieces and spread them in the bowl with the remaining ingredients. Then add the grated coconut, almonds and seeds.

Chia Pudding Bowl with Berries

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 banana

● 60 g berries of your choice

● a shot of milk of your choice

● 2 teaspoon acai powder

● 1 Tablespoon Chia seeds

● a little coconut water

● a pinch of cinnamon

Preparation:

1. At the beginning mix the Chia seeds with water and leave to stand for 5 to 10 minutes. Then you can gradually add the remaining ingredients and mix them together. You just have to spread this porridge in the bowl and your Chia pudding is ready.

Mango Bowl with Blueberries

Servings: 1

Preparation: 10 min.

Ingredients:

● 1 medium mango

● 3 tablespoon oatmeal

● 130 g yoghurt of your choice

● a handful of almonds

● 70 ml almond milk

● a handful of blueberries

Preparation:

1. At the beginning you have to peel the mango and cut it into small pieces. Put the mango aside first.

2. The mango pieces are pureed afterwards with the oat flakes, the milk and the yoghurt. If you don't have a blender, you can also use a blender.

3. Distribute the mixture evenly in the bowl. For the topping you can use the almonds, remaining mango pieces and berries.

Acai Banana Bowl

Servings: 1

Preparation: 10 min.

Ingredients:

● 2 handfuls of berries of your choice

● 1 tablespoon chia seeds

● 1 tablespoon acai powder

● 1 tablespoon honey

● half a cup of coconut milk

● 1 banana

● 2 dates

Preparation:

1. At the beginning you have to puree the berries with the dates, the coconut milk and the banana. You can use a hand blender to do this. Then you can add the honey and the acai powder.

2. Fill the bowl evenly with this mixture and start decorating it as you like.

Strawberry Bowl with Bananas

Servings: 1

Preparation: 10 min.

Ingredients:

● 10 medium strawberries

● 1 medium banana

● 250 ml milk of your choice

● 1 tablespoon oatmeal

● 1 tablespoon chia seeds

● 1 tablespoon linseed

● 1 tablespoon cannabis seeds

The ingredients for the topping:

● 3 strawberries

● 1 tablespoon oatmeal

● 1 handful of blueberries

● 1 tablespoon chia seeds

● 1 tablespoon kakos-nibs

Preparation:

1. At the beginning you have to puree the strawberries