Aktualisiert: 10. Mai 2020
A delicious & exotic breakfast alternative for hot days and simply a real eye-catcher!
Preparation time: 5 min, low in calories
Somehow there is a hype about these so-called Smoothie Bowls lately and in my opinion, quite rightly so. They are super easy and quick to make, contain extremely high levels of nutrients and usually have relatively few kilocalories. Also, the consistency is really unique, as they are made with frozen fruit and therefore have a cold-creamy ice cream touch. Slightly spiced up with a little protein powder, you have a completely wholesome, but also delicious meal.
2 handfuls of frozen berry mix, 1-2 ripe bananas (fresh) or a big handful of frozen bananas, 1 measuring cup (approx. 25g) protein powder (I used vegan soy protein), 150-200ml rice, coconut or soy milk
Also: 1 tablespoon of chia seeds, 1 EL coconut flakes, 1/2 banana, 1/2 apple, 2 strawberries
Put the frozen berries with milk in the blender and puree for one minute. If you do not have a proper blender, you can also use a hand blender to achieve the same result. Now you can add the (frozen) bananas and protein powder. If the bananas are frozen, you will probably need about 200ml of milk. You can also use fresh bananas, but my favourite thing when making Smoothie Bowls is to choose frozen fruit, as this gives them a 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.
Personally, I love these Smoothie Bowls, because they are super easy to make and, healthy and look just lovely.
Protein Shake not only helps build / maintain muscle, but also has a satiating effect. Protein has a thermogenic effect, which means your body has to spend 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 muscle mass is formed.
A small calculation example:
80kg body weight x 1.6g = 128g --> The recommended daily amount is therefore 128 grams
90g Carbs (52g sugar)
I am very happy to see pictures of your home-made Smoothie Bowls :)
Have fun and enjoy!
(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/