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80 pow
Smoo
for Ever
yD a
er
y
d
pacthkie Reecipes
a n d Everyon
e
op wer Irina Pawassa
Tanja Dusy
r&
Proof 1
The content in this book was created from four previously published titles:
Smoothies—Power For You, Smoothies for Kids, and Green Smoothies
by Irina Pawassar; and Smoothie Bowls by Tanya Dusy.
All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means,
electronic or mechanical, without prior permission in writing from the publisher. All images in this
book have been reproduced with the knowledge and prior consent of the artists concerned, and
no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or
otherwise, arising from the contents of this publication. Every effort has been made to trace the co-
pyright holders and ensure that credits accurately comply with information supplied. We apologize
for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a
subsequent reprinting of the book.
21 20 19 18 17 12345
Printed in China
Proof 1
The information in this book is for educational purposes only. It is not intended to replace the advice
of a physician or medical practitioner. Please see your health-care provider before beginning any
new health program.
17 8
A bo ut th e A ut ho rs ...
.. 18 0
In de x ... ... ... ... ... ...
Proof 1
4 SMOOTHIE POWER
Vegetables: Fresh, local, and Liquids: Water is the ideal liquid to use
seasonal is the name of the game. to thin out smoothies because it doesn’t
Organic vegetables or ones from your contribute any additional calories.
garden are perfect. Vitamins, Natural spring water and regular
minerals, dietary fibers, and low filtered water are the best choices. But
calorie counts make vegetables the other healthy and tasty alternatives are
perfect slimming agent. coconut water or almond or rice milk.
chlorophyll it contains.
6 SMOOTHIE POWER
ACAI POWDER: The acai berry is CARDAMOM: One of the main spices
packed with antioxidants and is an used in Ayurvedic Medicine, cardamom
unbeatable anti-aging weapon. helps digestion, reduces bloating,
detoxifies the body from caffeine, and
CHIA SEEDS: This special energy can improve lung function.
source is rich in omega-3-fatty acids
and plenty of other valuable nutrients. MACA POWDER: Used by the ancient
Incan civilization, this legendary powder
HEMP SEEDS/HEMP POWDER: provides enhanced energy and increased
Hemp is one of the best protein stamina for starting and finishing
sources in the world. When used as every day.
a smoothie ingredient, it's best if the
hemp seeds are peeled. Hemp powder SPIRULINA: This dark green algae is
is a good alternative. nearly pure chlorophyll and nicknamed
the “Queen of Proteins.” It is especially
GINGER: Ginger is known for its many favored because of its detoxifying
positive effects on health. It energizes, properties. You can also use
strengthens the body’s defenses, and chlorella powder.
warms the body and soul from the inside.
STEVIA: This plant can replace sugar
CACAO (RAW): Raw, natural cacao is and honey as a sweetener. Due to its
unique strong taste, you should use it
rich in antioxidants. This energy booster
only in small quantities.
is also a natural antidepressant and can
Proof 1
8 SMOOTHIE POWER
10 SMOOTHIE POWER
11
Tip
For an extra helping of
protein, add 1 teaspoon of
spirulina or chlorella powder.
Proof 1
12 SMOOTHIE POWER
1 cup (60 g)
fresh parsley
needed
sweeten as
ey or
with hon
stevia
/3 cup (
2
50
Raw b g)
roccol
i
1 stalk of
celery
o n e ap
ber
2
/3 cup (80 g) cucum le
p
Proof 1 2C
(
11/4 cupwat3e 00 ml )
r
FOR YOU 13
14 SMOOTHIE POWER
l) Orang
0 0m e ganic Oran
1 r g
o
(
Ju
p
e
cu
1
ice
/2
,
1 p re
d
ze
fe
ee
a w
r
l
bl sq it e
y f y h s o e pe
reshl m
Tip
Mango to Tango is a great
smoothie for kids. Because of the
sweetness, it is easy to sneak in
Proof 1 2C
FOR YOU 15
16 SMOOTHIE POWER
g) Kale
2/3 cup (40
1
Proof 1 2C
FOR YOU 17
18 SMOOTHIE POWER
or
es
b erri
ronia
15 g) a
sp (
2 tb
B S P ( 2 0 G)
1 T LESYRUP
MAP ONEY
OR H
le
app
One b
one
anana
So me
(powder v a n i l l a
or extra
ct)
11/4 cupwats e300r ml
( )
Proof 1
FOR YOU 19
Summer Dream
l
m
20 SMOOTHIE POWER
Ice cubes
as
needed
About 5
Proof 1 2C
c ups (8
watermel 00 g)
on
FOR YOU 21
Advice
For this recipe, you'll need
to use a high performance
Proof 1 2C
der
pow
m
a mo
rd
ca
tsp
¼
1 banana
FOR YOU 23
24 SMOOTHIE POWER
Macadamia nut
ba n
milk
2 tbsp (1
an
0 g) raw
oats (no
a
t toasted
)
½
_ cup
1 tbsp
(90 ML)
(13 g) chia coconut
seeds water
g)
(8 ed
m
s p n
2 tb weete akes
uns onut fl
coc cao nibs
p ca
ts
Topping: 1
1 tsp raw a
n
pure cacao d
powder
Proof 1 2C
cubes
+ 4 ice
FOR YOU 25
26 SMOOTHIE POWER
Juice of
half of a
lemon
(
/2001-/30cu0psml
3 4_ 1 4
)
water 2–3
dates
te
1 pomegrana
(seeds only)
Tip
Remove the seeds from the
pomegranate in bowl filled with
Proof 1 2C
FOR YOU 27
I
y
f
Proof 1
28 SMOOTHIE POWER
1 cup (150 g)
pineapple
t 1 c u p , or 60 g)
(abou
1 h a n d f u l m o v e t h e st e m s ) o r
e
of k a le ( r g e
a
s a vo y c a b b
11/3 cups
(330 ml)
Coconut water
Tip
Instead of coconut water,
you can also use regular
Proof 1 2CT
filtered water.
FOR YOU 29
m
Proof 1
30 SMOOTHIE POWER
FOR YOU 31
32 SMOOTHIE POWER
1 mediu
m
h
nac
/ cuwatp 60er ml
14 ( ) g) s
pi
p p l e
1 cup(
30 a
1 handful
(1/3 cup,
or 60 g)
_
½ of a
of grapes
yellow pepper (15 ml)
sp
1 tb
lem
on juic
1 small
Proof 1
e
piece of ginger
4 ice
Ice cubes
FOR YOU 33
m Topping: a few ca
cao nibs
Proof 1
34 SMOOTHIE POWER
3/4 cup
3 tbsp (60 g)
(200 ml) maple syrup
almond or
/ cuwatp 1e0r0 ml
12 ( ) rice milk or honey
bs
FOR YOU 35
36 SMOOTHIE POWER
One banana
1 PASSION FRUIT
OR PAPAYA / cup 100 ml water
12 ( )
Juice lime
of one
1¼
le
cups a pp
(20
Proof 1 2CT
0 g) p in e
FOR YOU 37
Tip
Homegrown sprouts offer a
to
great source of vitamins in Sweeten
the middle of winter. taste
Proof 1
38 SMOOTHIE POWER
1 handful of kale
/ cupwat200er ml
34 ( )
About half of a
handful of blackberry leaves
or fresh herbs
sprouts
Proof 1
FOR YOU 39
Tip
If you like, you can add one of
the superfoods such as hemp
powder, maca powder, or
Proof 1
chia seeds.
40 SMOOTHIE POWER
kale
GINGEERD,
Mache le
ttuce
SLIC
(lamb‘s
lettuce)
1 piece of
unpeeled
cucumber
HERBS a
nan
b a
one
FOR YOU 41
hr i
sh
edd
S
r n
ed r ga
Proof 1
c oc onut fo
42 SMOOTHIE POWER
ue
l
be
rrie
s
banana
So me va ni lla
(powder or extract)
e
on
Proof 1
FOR YOU 43
44 SMOOTHIE POWER
½ cup (40 g)
kale
2 tbsp (20 g)
avocado ½ of a banana
1
/2 cup 1 handful (1/3 cup, 60 g) of grapes
(100 ml)
coconut
water
)
b s p (13 g
1 t seeds
Chia
1/4 cup
es
(50 ml)
b
e cu
4 ic
rice milk
Proof 1 2C
FOR YOU 45
½
Proof 1
(
46 SMOOTHIE POWER
¼ tsp nutmeg
(freshly grated is best)
¼ tsp cardam
om powder
½–1 tsp
cinnamo
n
er
f r e s h g in g
1 piece o f
1 /1 4 cups
(300 ml)
almond milk
(some vanilla)
Proof 1
(powder or extract)
FOR YOU 47
48 SMOOTHIE POWER
/ cuwatp e10r0 ml
12 ( )
3
/4 cup
)
1 tbsp (5 g (200 ml)
raw almond milk
c a o p o w der
ca
Tip
a 1 pinch of salt
If you are a fan of thin e v a n i l l act)
r
S o m or ext
chocolate mints, add fresh or der
(pow
dry mint.
Proof 1
FOR YOU 49
50 SMOOTHIE POWER
1
1 t bs p ( 1 2
g) flax se
eds
reen grapes
dg g)
Red an l ⅓ cup (60
fu
1 hand
h
of eac
1 tsp
lemon
juice
1 tsp
acai
p
owde
52 SMOOTHIE POWER
53
54 SMOOTHIE POWER
ies
berr
½
of a banana
b A
o
b as il leaves
u t 1/3 cup (8–10 g
optional:
Proof 1 2C
GREEN 55
56 SMOOTHIE POWER
e
1½
1 org an i c orang cups
( 30
with s
ome peel
G ) AR
UGU
LA
optional :
½ of a b
anan
a sweeten to taste with
Coconut sugar
Proof 1
GREEN 57
58 SMOOTHIE POWER
33 2--3 3 dates
1/3 cup
(40 g)
1 tsp chia seeds G
A
1 tbsp
P
2 (8 g)
/3 cup Avocado E
(160 g) s
rice and
coconut drink
Ice cubes
as needed
Proof 1
GREEN 59
TIP
If you want to include the
nutritious kiwi peel, make sure
to use organic produce.
0
00
n ch
m u
Proof 1
60 SMOOTHIE POWER
1 tsp Coconut
Sugar
1 Kiwi
or Xylitol
¼ of an
1 p ear AVOCADO
Proof 1
GREEN 61
62 SMOOTHIE POWER
11/2
p cups
1 tbsp (9 g) i (250 g)
avocado n
e
a
p
p ⅓ cup
l (20 g)
e coconut flakes
fewer nutrients
GREEN 63
64 SMOOTHIE POWER
m il
1
/3 cup (
k
2
3 2
2 tsp agave nectar
4
Ice cubes
Proof 1
GREEN 65
66 SMOOTHIE POWER
3 peaches spirulin
tsp a
1
Proof 1
GREEN 67
TIP
If picking your own, pick only
small to medium sized dandelion
greens. Because they are
younger, the smaller leaves
are tender and more nutritious.
0
00
Proof 1
68 SMOOTHIE POWER
r
s
(2
ps
ie
00 r
g) raspber
(4-5)
t le aves
1 2 min
t
Abou
Half of a handful
(about 1/2 cup, or 20 g)
of dandelion greens
Proof 1
GREEN 69
70 SMOOTHIE POWER
About ²/ cup
³
1
(20 g)
ground elder
banana
o u t p i t s
(with
GREEN 71
T
Pineapple Express
Muesli plus smoothie, this makes a delicious and filling
breakfast. The pineapple wakes up your spirits in the
morning, and the banana offers essential calcium for a
great way to start the day.
Proof 1
72 SMOOTHIE POWER
ple
¾
frozen banana
<
>
T UU
U
2–3
dates
1 5 g) m u e sl i =l) Oat milk
(
¼ cup m
=
0
¹/³ cup (8
1¹/³ cups
1 tbsp (5 g) hemp
protein powder
(40 g)
spinach UU Proof 1 2C
4 ice cubes
GREEN 73
74 SMOOTHIE POWER
g an i c
n eo r
o f o
Juice Lemon
or
Lime
g)
g 2 tsp (6
ugar
oc conut s l
( 8 g ) Xylito
or
(with some peel)
o p p i n g :
T
l e m o n zest
some
Proof 1
76 SMOOTHIE POWER
t l e a ve s
Mi n
to taste
iu ceone
J f nic
o orga on
m
le
3-4 Ice cubes
Proof 1
GREEN 77
78 SMOOTHIE POWER
Proof 1 2C
GREEN 79
00
Proof 1
80 SMOOTHIE POWER
½ tsp
olive oil 1 slice of
GINGER
Z
4
4 ice
Ice cubes
cubes
Proof 1 2C
AN
M
)
1 cu p ( 1 50 G
GREEN 81
E
Proof 1
82 SMOOTHIE POWER
mango
ds
ee
(15 g
) fla
x s
s
1 handful of
p
tbs
1
re split up
kale
T h e fl a x s e e d s a
e ly in a h ig h - p erformance
nic
n d e r a n d h e lp d igestion.
ble
Proof 1
GREEN 83
84 SMOOTHIE POWER
l of
dfu
an
f ah y
½ o sler
pa
GREEN 85
86 SMOOTHIE POWER
h a n d f u l (about 2
1
o r 8 0 g ) of chard
cups ,
talk)
(without s
8–10 es
green grap
n ana
1 ba
2 tbsp (26 g)
CHIA SEEDS
Proof 1
GREEN 87
88 SMOOTHIE POWER
na
na
b a
5 g)
½ cup (8
4 ICE
1½ cups
(30 g)
CUB
ES
arugula
Proof 1
GREEN 89
g s: nut
p in oco
p c a
To ew s or f
a f ake ul o eds
fl ndf a se
ha pay
pa
Proof 1
90 SMOOTHIE POWER
with some
water Juice of an organic lime
PEEL
00 g cups,
mint lea
ew
0–6 –4
af
ve
)
to taste
s
or 50 ut 3½
aya (abo
of
ce e
p
i e
d)
1 smalelppper (r
pa
chile p
a
ds
of
see
2 tbsp (8 g)
½
coconut flakes
h
wit
Proof 1
GREEN 91
92 SMOOTHIE POWER
1 small
piece of
p ( 9 g ) ginger
1 tbsocado
av
)
1 cup (70 g
broccoli
Proof 1
to ps w ith ou t stalk)
(
GREEN 93
94 SMOOTHIE POWER
95
immune system, so tasty, and so versatile. For instance, here they are
blended into a summer smoothie with mint. Mint
leaves are not just for garnish. They contain potent
antioxidants and are
a known remedy
to aid digestion.
Optional:
Cacao nibs,
for decoration
Proof 1
96
H A LF O N A N A
F A BA
on W
R
5
11/2
cups (250 g) strawberries <
w
Proof 1
FOR KIDS 97
98 SMOOTHIE POWER
one Kiwi
A P PL
1
E
na
Proof 1 2C
one a
B an
FOR KIDS 99
co
l
c
x y li t o
o n ut s u
1 tbsp
(9 g)
ga
g)
r or (12
o
1–1¼ cups
(250–300 g)
o
Almond or
Oat Milk
(15
tbsp g) peeled hemp seeds
2
Proof 1
½ of a kid's handful
optional : (about ½ cup, or 25 g)
of dandelion greens
coconut sugar
1
Proof 1
½ of a Kid's
5-6 dates handful (about
to taste 1 cup, or 25 g)
1 of Ground Elder
2
3
eds 4
ax se
1 tbsp
(12 g) fl 5
6
2 bananas
Proof 1 2 T
105
This
Ti p
sm
yumm oothie is
cocon y if also
ut w y o u use
ater
inste
ad.
Proof 1
½ of a
cucumber
About 12
mint leaves
Juice of
mon
half of a le
Proof 1 2 T
T c e c u mi
nt le
4I aves
3–
U T
chia see
g) Juic
eo
3
ds
(1
fo
1 tbsp
ne
lemon
g)
¼o
0
50
fa
at o
r
w
er s,
me c u p
lon (about 3
Proof 1
If de
Ti p
sire
the l d, you ca
ime w n
ith a replace
Proof 1
lemo
n.
110 SMOOTHIE POWER
r
u
30
bo
0
(a
g)
Juice of
one lime (15
2 tbsp t
g)
s
u flake
cocon
one B
anana
Proof 1 2C
optional :
ke d
so a
1 tb
c hi s p ( 1 3
a se g)
eds
¼ cu p
Proof 1 2 T
(5
1/2 cup (100 ml)
0g
)
re d
b e e ts WaTer
FOR KIDS 113
Ti p
.
c a n b e very spicy
Ginger start, use
a
o u f i r s t
When y a nd gradua
lly
m o u n t
small a u i t your ta
ste.
s e t o s
increa
Proof 1
=
el
#
JUIC
N
EO E MO
F ONE L ices
o u p l e o f s l
ac r ( t o t a s te)
of gin g e
i
One organic kiwi
(with peel)
p le
1 ap
1 tsp
honey
!
! !
Proof 1
JOE
are also great sprinkled on top. As
an alternative, you can use coconut
flakes as a garnish instead.
Proof 1
One banana
¾ cup
(200 ml)
rice and coconut drink
Proof 1 2C
About 4–5
dates
FOR KIDS 117
?
Proof 1
1 #
organic 11/3 cups
kiwi
(200 g)
(with
peel)
pineapple
1 tbs
p (8
peel
ed h g)
e
see d mp
s
4 W
W
figs,
soaked
1 Pinch of
cinnamon
1
banana 1 cup
(250 ml)
almond milk
=
of almonds, soaked
FOR KIDS 121
C h o c o r a n g i n a
This is a special smoothie for magical moments because
the combination of cacao and oranges evokes memories
of the holiday season. Hemp seeds are not only healthy,
but also are quite filling. The hemp seeds should be
coarsely ground before being added to the blender.
Proof 1
18 g) cocon
9–
(
ut
1–2 tbsp
sugar
or
(12–24 g)
xylitol
/4 cup
3
§
Proof 1
5–6 dates
1 ba na na
Proof 1
1 Pinch of cinnamon
cu
ilk
m
1
p (2 at
50 ml) o
nal:
optio
eeds to
peeled hemp ts of nutrition
Proof 1
add a boos
FOR KIDS 127
128
1 banana
seeds
1 tsp Chia
o
ne
a p pl e
1 tsp"
coconut sugar
Proof 1
or xylitol
FOR KIDS 129
Ti p
u c a n r e place the
Yo lar
t w a t e r with regu
coconu ater.
filtered w
Proof 1
One pear
" "
1 cup
(250 g)
coconut
water
ne
o
na 5–6
b a na dates
Proof 1
3 TANGERINES
1 tbsp (6 g)
L
J
2–
Ti p
A d d 1 tb sp (1 3
g) so a k ed
ch ia se ed s to
th is sm o o th ie
to ge t ev en m
o re su p er p o w er
!
Proof 1
l e r
ce
WaTer
s o f
st alk
Some parsley )
L
f
e o es
i c
Ju ang
or 1 apple
II
2–3
5 Sweeten to taste
Proof 1
137
To p p i n g s
1 baby p
ineapple
2 tbsp (1
5
coconut f g)
lakes
3 dried d
ates
1 tbsp (9
g) cacao
nibs
Proof 1
2t
shred bsp (10
ded c g)
ocon
ut
Z
g o a ts
10
p
bs
1 T B SP (
2t
Z
EDS
3G
) CHIA SE
1
8
to taste:
1 –2 tsp (7–13 g)
Agave Nectar
8
Proof 1
BOWLS 139
Top p i n g s
ds
almon o, cube
d
(12 g) mang
2 tbsp 1
/2 of a
r ries
of blackbe
1 handful
.
To taste:
.
ney
1 tbsp (20 g) ho
or maple syrup
3 tbsp (15 g)
five grain flakes
2 tbsp (
32 g
) Alm
ond c
ream
N
½ of a Mango
2
N L
L
L
peaches
ines
or nectar
L LL
JUICE OF ½
OF AN ORANGE
Proof 1
BOWLS 141
Mixed ber
ries, i. e.
strawberr
ies, raspb
erries,
Proof 1
blackberrie
s, or blue
berries
142 SMOOTHIE POWER
1 small banana
¾ cup (100 g)
strawberries
BOWLS 143
To p p i n g s
berrie s I
I
p ( 8 g ) dried cran 1 tbsp
1 tbs (7 g)
hazeln
1 tbsp (15 g) blossom pollen ut slic
es
b s p ( 2 2 g) popped
2 t th
r ( 2 6 g ) amaran
quinoa o
10
(o
.
.
To tast
e: 1 tbsp (20 g) maple syrup
Proof 1
1 small )
red beet
g) dried Cranb
< <
p (15 er
s r
2 tb
ies
¼ tsp cinnamo
I
n
uts
O
I
1 2 h a z e l n
es
10 red
(or purple) grapes }
1 app le
Proof 1 2 T
2 plums
BOWLS 145
Top p i n g s nt
e a c h y ellow and t b s p (1 9 g ) red curra
1 2
i, sliced
green kiw
1 tbsp (8 g)
sesame seeds
Proof 1
nd
g rou
p
¼ ts mom
a r da
C
u tte r
rant
nu t b
) pe a
(1 6 g
1 tbsp
big
1 small yellow
(or red) Beet
1 small
Juice of one
lime
BOWLS 147
Top p i n g s
1 banana, sliced
of banana:
Sprinkle on top
nut sugar
1 tbsp (9 g) coco
1 tbsp (5 g) shredded coconut
Proof 1
1/ of a small Mango
2
2–3 dashes of
lemon juice
S
To taste:
1 tbsp (20 g) Agave nectar s
r rie
Proof 1
nd che
u
10 gro
BOWLS 149
To p p i n g s
d coconut
g ) s hredde
(10
2 tbsp
10 pe
cans, ped
p
Z
oa r s e ly cho (M
c
s p ( a b o ut 40 g)
3-4 tb s
o m e g ra n ate seed
p
Proof 1
150
kale leaves
Z 3 dried
Z Z 1½cups
(250 g)
pineapple,
(Medjool) Dates
peeled
Proof 1
Avocado
Y
SmoothiePower_interiors 001-184_11814.indd 151
BOWLS 151
10/11/16 8:49 AM
Job: 11814 Title: 225047 - Smoothie Power (Fair Wind)
(TYL) Page: 151
Pea for Tea
Do you also like those paper-thin chocolate mints?
Then you’ll love this power bowl with its protein-rich
peas, refreshing mint, and crunchy cacao nibs topping.
Top p i n g s
s
b s p ( 9 g ) cacao nib
1 t
ama ranth
g ) p opped
(13
1 tbsp
Proof 1
8 Mi n t
Le av e s
D
1 BIG BANANA
/2 c u
1
(70 p
g) f
roze
peas n
TU
Proof 1
BOWLS 153
To p p i n g s
apart
roken
na chips, b
p ( 1 1 g) bana rries
2 tbs r ie d cranb
e
(8 g ) d
1 tbsp
Half of a
mango
1
yellow
Kiwi
ed
Juice ofange
r
½ of an o
/3 cup (100 g)
2
Proof 1
pineapple
BOWLS 155
To p p i n g s ra wbe
rrie s
) c h i a seed
s
r seed
s
3-4
st
p ( 26 g nf l o w e
2 tb
s
p ( 1 8 g) su
2 tbs p ( 18 g)
2 t b s
rries
bluebe
Proof 1
1 Avocado
T
1/2 cup (100 g) frozen
s
raspberries
U
6 green
grapes T
5
3 S
3 leaves
2 of roman
lettuce
1
Proof 1
BOWLS 157
3 tbsp (45 g) coconut yogurt
Proof 1
1
3
2
4
u
2 stalks of
LEMON
GRASS
5
6
j ½ OF
MANG A
O
strawberries
Proof 1
BOWLS 159
To p p i n g s
8 g)
1 tbsp ( tachios
pis
chopped
nd slivers
t b s p ( 7 g) almo
1
straw berries
10 small
r
( 4 0 g ) honey o
2 tbsp
yrup
maple s
erries
a n d f u l of raspb
1 h
Proof 1
2
160 SMOOTHIE POWER
1 whole g
rain melb
a toast r e of a
co lf of
ha nilla
va an
be
1 small
avocado
Proof 1
To p p i n g s
½ 2 t
of bsp
a p (1
ear 5 g
) d
2 tb
sp (
, cu
t in
to
sma
l l cu
bes
ried
cr
anb
err
ies
L
18 g
) ca
cao
nibs
Proof 1
1 tbsp
sp ²/³ cup (5 g)
1/4 t
m o n raw
n n a (150 ml)
L c i Hazelnut milk
cacao
/
1 4 cup (40 g) hazelnuts
ipe
½ of a r pear
Williams
Proof 1
BOWLS 163
Top p i n g s
T
2 tbs p ( 1 8 g) blue
berries U
(22 g)
2 tbsp ate seeds
an
pomegr
( 1 5 g ) dried
2 tbsp s
ie
mulberr
Proof 1
f of an Oran
al g
e
h
T 1/4
SO
CUQ
U R C
(
H
4
E
0
R
G ) F
RIES,
R OZEN
To taste:
U pitted
1/4 c u p (40 g
)
1 tb
sp (20 g)
e ac h ave
ag
I
nectar
ies,
raspberr
1 small
r ries ,
Banana lu e b e
B
er ries
blackb
Proof 1 2 T
BOWLS 165
Top p i n g s g ) ca
c a o nib s
p (7
g )
ond
alm
s p
g
(26 quinoa
m
) a ,
a
1 tbsp (16 g)
almond cream
2/3 cup (150 ml)
almond milk
] 6
2 small
bananas
Proof 1
BOWLS 167
Top p i n g s la x see
ds
2 g) f
s p (1
1 t b
s
( 9 g ) raisin
1 tbsp
1 handful of
blueberries
2 tbsp (14 g)
hazelnut slices
Proof 1
1
r 1a
pp
le
Proof 1 2 T
s
s e eds seed
p ( 6 g)
s
1 tb erries
b
goji
Proof 1
5 ML) LEMON J
P (1 U
S
1 TB
ICE
1 ba
nan
a
6 branches of
basil
K
1
iwi
Proof 1
BOWLS 171
To p p i n g s
To taste:
Shichimi Togarashi, or
Japanese Seven Spice,
to sprinkle on top
2 tbsp (4 g) radish sprouts
5 cherry tomatoes
Proof 1 2C
1/4tsp
ground cumin
1 cup (100 g)
Cucumber
1 cup (60 g)
1/2 of a
radish greens
bunch of
Cilantro
1a
E
vo
c
ad
o
Proof 1 2C
Top p i n g s 1/2 cup (
1 0 0 g ) papaya
s
,
t o s m all cube
cut in
seeds
p o m e g ranate
(22 g )
2 tbsp
sa
dded coconut
1 tbsp (5 g) shre
Proof 1
ne
0
(5 ews
small
cashrnight in water)
ove
(soaked
mango
na
tsp
1/4
powder
na
saffran
b a
one Proof 1
1 pinch of ground
cardamom
BOWLS 175
Top p i n g s p ed almo
nd s
ca ns
ho p
ed pe
e l y c o pp
rs c h
) coa ly
3 g a rse
ge p (
1
) c o s ely
ran b s 7 g a r
od
o 2 t p ( g ) co ios
1 blo 1 t
b s
p (8 istach
bs p
1 t pped
cho
Proof 1
parsnip
orange
e
juice of on
2 tbsp (28 g)
sea buckthorn
puree
3 Jerusalem artichokes,
1 pinch of (about 3/4 cup, or 120 g)
Proof 1
Ground Cinnamon
BOWLS 177
Proof 1
179
181
Gold Milk, 30–31 Indian Summer, Iron King, 78–79 Princess Melonie,
Green Machine, 80–81 144–145 Island in the Sun, 158–159 108–109
introduction to, 8 hazelnuts Smoothie Mediterra-
Cacao Smoothie, 48–49 nean, 26–27
INDEX 183