Inhaltsverzeichnis
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
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
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
Buddha Bowls: A Bowl Of Happiness
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?
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 with the milk and the bananas. Then add the oat flakes, chia seeds and other basic ingredients. Puree everything well so that the end result is a homogeneous mass.
2. Fill this homogeneous mass evenly into the bowl. At the end the topping is added and your bowl is ready!
The Matcha Power Bowl
Servings: 1
Preparation: 10 min.
Ingredients:
● 2 medium-sized chard
● 1 tablespoon matcha powder
● 1 medium banana
● 1 tablespoon chia seeds
● a handful of lamb's lettuce
● 1 persimmon
● 100 ml almond drink
● 100 ml coconut water
The ingredients for the topping:
● 1 teaspoon cocoa nibs
● 1 teaspoon goji berries
● 1 banana
● 2 teaspoon coconut flakes
Preparation:
1. At the beginning you have to puree all basic ingredients together. Fill this homogeneous mass directly into your bowl.
2. Then add your topping.
The Pinky Energy Bowl
Servings: 1
Preparation: 10 min.
Ingredients:
● 10 medium strawberries
● 150 ml almond milk
● 80 g blueberries
● 1 tablespoon lemon juice
● mark of a vanilla pod
● 1 medium-sized wholemeal rusk
The ingredients for the topping:
● 1 tablespoon pistachios
● 1 tablespoon almonds (grated)
● 10 small blueberries
● 2 tablespoon honey
Preparation:
1. The same rule applies as before. At the beginning you have to puree all basic ingredients together.
2. Pour the finished cream into the bowl. At the end the topping is added.
The Power Bowl for an Energetic Start into the Day
Servings: 1
Preparation: 10 min
Ingredients:
● 100 ml coconut milk
● 100 g mango
● 1 medium banana
● ½ papaya
● 1 tablespoon chia seeds
● 1 tablespoon matcha Powder
● 1 tablespoon linseed
The ingredients for the topping:
● 1 kiwi
● 20 g grated almonds
● coconut flakes
● 3 tablespoon muesli of your choice
Preparation:
1. Peel the papaya and the mango at the beginning and then process them into small pieces. Mix them with the milk and the banana to a uniform mass. Then add the seeds. Pour the cream directly into the bowl.
2. Then you can take care of the topping. For this, the kiwi is peeled and cut into small pieces. You can then spread these pieces evenly over the cream. Then add the remaining topping ingredients!
The Spirulina Superfood Bowl
Servings: 1
Preparation: 10 min.
Ingredients:
● 2-3 tablespoon spirulina
● 2 medium-sized bananas
● ½ mango
● 80 ml milk of your choice
● 1 tablespoon chia seeds
The ingredients for the topping:
● 2 tablespoon cocoa nibs
● dried fruits of your choice
● 1 banana
● 2 tablespoon muesli
Preparation:
1. Peel the mango. Cut the banana into small pieces. Add the remaining basic ingredients to the blender and mix to a pulp. You can then fill the bowl directly with this porridge.
2. After that we take care of the topping. Just peel the banana and spread it on the bowl. Then add the remaining ingredients.
Conclusion
Thank you so much for reading the recipes "Buddha Bowls" to the end. I'm sure you've already been inspired and want to go straight into the kitchen and try out some of the recipes. As promised at the beginning, we have provided you with a huge spectrum of different recipes with this book. So you can be sure that there is something for you too. And you don't have to worry about it getting boring anymore.
As you have already noticed, you will not only find lunchtime recipes in this book, but also a lot of desserts and fresh breakfast recipes. Health is our top priority. That's why we have taken special care when selecting the ingredients to make sure that only fresh ingredients are available to you. With these recipes you can easily put together a diet plan.
The big advantage of the Buddha Bowls is that healthy food is made easier than ever before. If you are stressed out, these recipes can also be completed on a Sunday afternoon. And you don't have to worry about what to cook the next day. The Bowl recipes can also be easily taken to work and transported.
Vegans and vegetarians will be just as well served with this recipe book as omnivores. As the demand for a meat-free diet continues to grow, we've created an extra chapter for you. Also in many other places vegetarian and vegan recipes can be found. Just take a look at the ingredients to be on the safe side.
Now it's your turn! You have the chance to change your diet in a simple way. Test your way through the different recipes and find out what your favourite recipe will be.
I wish you lots of fun and success.
Flavored Infused Water - Refreshing Aroma Water With Fruits And Herbs
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
Impressum
Verlag: BookRix GmbH & Co. KG
Tag der Veröffentlichung: 27.12.2023
ISBN: 978-3-7554-6504-1
Alle Rechte vorbehalten