Aktualisiert: Mai 10
Pumped up with greens, exotic mango, energy-fueling banana and a pinch of protein, this bowl is a perfect start to the day. Especially in times like these it is even more important to strengthen your immune system and frozen spinach or kale is perfect for this. With a ratio of 1:3 / 1:4 of vegetables to fruit you won't taste the greens out of the smoothie and you will get a nice green color. Green smoothies are my personal favourite.
Preparation time: 5min
Smoothie Bowls are super easy and quick to make, contain extremely high levels of nutrients and are generally relatively low in kilocalories. Also, the consistency is really unique, as they are prepared with frozen fruit, giving them a cold and creamy ice cream touch. Slightly spiced up with a little protein powder, you have a completely wholesome but also delicious meal. Especially the green Smoothie Bowl is an eye-catcher everywhere and convinces with its unique taste. You can prepare it with frozen spinach or kale. I personally almost always use frozen spinach, because you can get it in the freezer in every supermarket.
1 handful of frozen spinach (100g) 1-2 ripe bananas (fresh) or 150-200g frozen banana 1 handful of frozen mango (100g) 1 measuring cup (approx. 30g) protein powder (I used vegan soy protein) 200ml coconut or almond milk Toppings: 1 tablespoon chia seeds, 1 EL coconut flakes, 2 tablespoons oat flakes, 1/2 banana, 1/2 kiwi, 2 strawberries I still had some "Greens Powder" at home, so I add a tablespoon of the powder to the smoothie bowl, as it makes the color look even brighter and the powder contains some micronutrients. Unfortunately, the spirulina content is usually the lowest and the other nutrients, e.g. micronutrients from spinach or broccoli are too low dosed, so in my opinion these powders are rather "pseudo supplements".
Preparation: Put the frozen spinach with the milk alternative in the blender and puree for one minute. If you do not have a blender, you can also use a hand blender / wand to achieve the same result. Now you can add the (frozen) bananas, mango and protein powder. If the bananas are frozen, you will probably need a little more than 200ml of milk or water if you want to save calories. You can also use fresh bananas, but my favourite thing when preparing Smoothie Bowls is to choose frozen fruit, as this gives them a simply more delicious and ice-cream-like consistency. Now puree the whole thing for another 1 minute and the Smoothie Bowl is ready. For decoration it is common to use chia seeds, coconut flakes and fresh fruit, but you can let your creativity run wild. If you need more calories, you can simply add oatmeal, cereal or nut butter.
Benefits of spinach
Provitamin A: Spinach contains carotenoids, which the body can convert into vitamin A. Vitamin C: The vitamin supports the immune function and ensures healthy skin. Vitamin K1: Vitamin K1 is important for blood clotting. Just one leaf of spinach covers half the daily requirement of the vitamin. Iron: Spinach contains about 3.5 milligrams of the mineral per 100 grams. Iron is important for the formation of the red blood pigment haemoglobin, which transports oxygen to the cells. Calcium: Calcium is important for healthy bones. The mineral also supports the function of the muscles, the nervous system and the heart. About 99 milligrams of the mineral are contained in 100 grams of raw spinach. Folic acid: Folic acid is also known as folate or vitamin B9. It supports optimal cell function and tissue growth. Pregnant women in particular should take in sufficient folic acid.
Benefits of protein powder
Protein Shake does not only contribute to muscle build-up / muscle maintenance, but also has a satiating effect. Protein has a thermogenetic effect, which means that your body has to expend energy to break down the protein into its individual amino acids. You should consume between 1.4 and 2.0 grams of protein per day multiplied by your body weight if you are an athlete or have an active lifestyle (1). It is recommended to consume between 20 and 30 grams of protein in a meal to catalyse muscle protein synthesis (2). During protein synthesis, cells that you have destroyed during exercise are repaired and new cell mass is formed. A small calculation example: 80kg body weight x 1.6g = 128g --> The recommended daily amount is therefore 128 grams
(Without toppings) Calories: 480kcal Carbs: 75,1g Of which dietary fibre: 10g Of which fruit sugar: 41g Protein: 34g fat: 7,4g
(1) Jäger R. et al. (2017): International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
(2) Deutz NE, et al. (2013): Is there a maximal anabolic response to protein intake with a meal?:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/