Smoothie bowl easy recipes. How to Make a Smoothie Bowl Smoothie is the New Trend

After the success of the Japanese ramen soup and the Vietnamese pho-bo, the food in the bowl appears in even more exotic and original forms. Buddha bowl or the so-called Buddha bowl is a complete dish, usually vegetarian, but, in any case, very healthy. The Buddha bowl is also called the "dragon bowl", perhaps because it is full of vitamins and trace elements.

The essence of the Buddha bowl is to get the most balanced dish, in terms of nutritional properties, in which there will be proteins, fats, and carbohydrates in one meal. Everything else is a matter of your taste preferences and seasonal products. This is not only useful, but also very convenient - prepare all the ingredients in advance, like the details of a future edible constructor, and in the morning just put them in a container and take them to work. According to the inspiration and content of your refrigerator, you can change recipes endlessly with conditions:

• give importance to vegetables
• combine the selected ingredients in a bowl
• make a complete and balanced meal by adding proteins, seeds and sauce.

How to cook?

In the Buddha bowl, you can combine cold and hot foods, as well as raw and cooked vegetables. The basic ingredients are:

• seasonal vegetables (fresh tomatoes in summer, toasted pumpkin slices in autumn, broccoli flowers, avocado slices, etc.)
• lettuce, kale or spinach
• serving of cereals: rice or millet
• legumes or tofu due to vegetable proteins
• nuts or seeds such as sesame, flax or poppy seeds for topping
• sauce: classic sauce of vinegar, oil and salt, sauce with yogurt
• fresh herbs

You can dedicate a separate dish to such a bowl. For example, prepare a bowl of "Sushi" with rice, seaweed leaves, cucumber and fish. You can even make a bowl of "Borscht" from beets, potatoes, cabbage, carrots and tomato-sour cream sauce. You can also use this recipe, the preparation of which will take no more than 20 minutes, but in the end you will get a very satisfying and healthy dish, interesting in taste. ​

Ingredients:

• Tofu cheese (200-300 grams)
• Vegetables: onion, carrot, zucchini or eggplant
• Cereals: quinoa and lentils (plain millet can also be used instead of quinoa)
• Champignons
• Soy sauce, salt and honey to taste.

Boil the cereals. Fry the tofu over high heat with olive oil until golden brown. Reduce the heat, add a spoonful of honey and soy sauce, mix thoroughly. In another pan, fry coarsely chopped vegetables and mushrooms. All products are ready, it remains only to put them in a bowl. Cereals are laid out at the bottom of the bowl, then tofu, followed by vegetables and mushrooms. Top everything with soy sauce. Decorate the bowl to your liking.

As for the amount, remember that proteins should be about a third of the bowl. The remaining two-thirds will be occupied by vegetables and herbs at will. Among other things, the Buddha bowl looks very aesthetic, thanks to its combination of fresh ingredients in all colors. In this way, you limit portions and eat a balanced meal without breaking your head too much.

Buddha bowl is a vegetarian dish, the ingredients of which are collected in a round bowl. The dish does not contain meat and fish, therefore it has a low calorie content. An important feature of the Buddha bowl is the small portion size, all the ingredients are taken in a very small amount. But it's complete.

The components for the Buddha bowl can be different, so the likelihood that the dish will get bored is very small.

The appearance of this dish was preceded by a legend about Buddha, who, after meditation, liked to walk along the streets of the city with a small round cup in his hand. The townspeople put food in it, after a walk with the Buddha, cereals, legumes and vegetables turned out to be in the bowl.

What ingredients are suitable for the "Buddha bowl"?

From these ingredients, you can make countless variations of the Buddha bowl:

• vegetables - fresh, fried or baked (potatoes, carrots, tomatoes, peppers, cabbage, cucumbers, eggplants, radishes, pumpkins, zucchini, corn, sweet potatoes), mushrooms;
• cereals (buckwheat, millet, pearl barley, brown, red or wild rice, bulgur, quinoa, couscous, polenta and others);
• legumes (beans, chickpeas, lentils, mung beans);
• nuts and seeds (all types of nuts except peanuts, chia seeds, sunflower seeds, sesame seeds, pumpkins, flax);
• greens and roots (lettuce, celery, parsley, dill, basil, leek, parsnips, spinach, and so on);
• sauce (pesto, mustard, tomato - any vegetarian, as well as vegetable oils).

The main rule of the dish is that it must be vegetarian. However, it is allowed to add seafood, eggs and cheese. In addition, the modern approach allows you to collect bowls in the manner of your favorite dishes (for example, sushi, vegetables and smoothies).

Shrimp Burrito Bowl

Ingredients (for 4 servings):

• shrimp - 600-700 g
• tomatoes - 300 g
• corn - 2 cups
• rice - 1.5 cups
• canned beans - 1 can
• red onion - ½ pc.
• lime - 3 pcs.
• cilantro - 1 bunch
• vegetable oil - 1 tbsp. a spoon
• ground chili pepper - 2.5 tsp
• zira - 2.5 teaspoons
• garlic (powder) - 1 teaspoon
• sugar - 1 teaspoon
• cayenne pepper - ½ teaspoon
• salt - ½ teaspoon

Cooking:

1. Boil rice until tender.

2. Squeeze the juice from two limes, mix it with sugar, chopped cilantro and salt. Add mixture to rice.

3. Shrimps must be thawed and cleaned. Heat oil in a large skillet over medium heat and add peeled shrimp. Add spices: chili, cumin, half a teaspoon of garlic powder and cayenne pepper. Fry the shrimp for three to five minutes.

4. For salsa, chop red onion, tomatoes and squeeze the juice from one lime. Mix everything in a bowl along with corn, beans and garlic powder.

5. Put a layer of rice in a bowl, top with shrimp and salsa.

6. Optionally, you can add avocado, herbs or cheese.

Smoothie bowl with green apple and spinach

Ingredients (for 4 servings):

• green apple - 1 pc.
• banana - 1 pc.
• spinach - 50 g
• cocoa - 1 tbsp. a spoon
• peanut butter - 1 teaspoon
• seeds (flax, sunflower, pumpkin) - a handful

Cooking:

1. Peel and cut the fruit and beat them for a minute in a blender.

2. Pour the smoothie into a bowl and garnish with sunflower seeds and veggie chocolate.

Buddha bowl with pomegranate and cucumber

Ingredients (for 2 servings):

• bulgur - 150 g
• pomegranate - ½ pc.
• avocado - 1 pc.
• small cucumber - 1 pc.
• feta - 100 g
• salt, pepper - to taste
• olive oil - 2 tbsp. spoons

Cooking:

1. Boil bulgur in boiling salted water for twelve minutes. Let cool completely.

2. Put the bulgur in a deep plate. Add cucumber slices and avocado slices.

3. Peel the pomegranate and remove the membranes. Add pomegranate seeds to the dish.

4. Salt, pepper and drizzle with olive oil.

Buddha bowl with lentils, champignons and zucchini

Ingredients (for 4 servings):

• tofu - 200 g
• onion - 1 pc.
• carrots - 1 pc.
• zucchini - ½ pc.
• lentils - 200 g
• quinoa - 200 g
• champignons - 200 g
• soy sauce - 2 tbsp. spoons
• honey - 1 teaspoon
• salt - to taste
• red pepper - to taste

Cooking:

1. Boil the lentils and quinoa.

2. Cut the tofu into small cubes and fry over high heat on all sides in olive oil.

3. Lower the heat and add a spoonful of honey and soy sauce to the pan. Mix thoroughly and let the tofu soak up all the sauce a little. Then remove from fire.

4. In another pan, fry coarsely chopped zucchini, carrots, onions and mushrooms.

5. After all the ingredients are ready, put them in turn in the bowl. Lentils first, then quinoa, tofu, zucchini, carrots, onions and mushrooms.

6. Mix soy sauce with lemon juice and pour it over the finished dish, sprinkle with red pepper on top.

Bean Buddha Bowl

Ingredients (for 4 servings):

• white beans - 200 g
• quinoa - 150 g
• avocado - 1 pc.
• parsley - a few sprigs
• tofu - 100 g
• cherry tomatoes - 10 pcs.
• olive oil - 3 tbsp. spoons
• lemon juice - 2 tbsp. spoons
• salt, pepper - to taste

Cooking:

1. Boil white beans. Drain in a colander and let it cool down.

2. Cook the quinoa in a separate pot.

3. Mix beans and quinoa in a bowl. Add parsley, lemon juice, olive oil, salt and pepper. Remove to refrigerator.

4. At this time, cut the avocado pulp into thin slices. Cut cherry tomatoes in half.

5. Cut the tofu into slices and fry in a dry frying pan until golden brown.

6. Scoop the bean-quinoa mixture into small bowls. Add avocado, cherry tomatoes and tofu.

In preparing mouth-watering and healthy dishes, a blender from the company will be the best assistant in the kitchen. Set the rotation speed with the adjustment, choose the desired modes from the set of functions and enjoy delicious meals every day.

To serve the dish in the right proportion, we recommend purchasing earthenware bowls in a sophisticated floral design from the company. French-made tableware is of excellent quality, tolerates mechanical stress well, does not crack at low temperatures, and can be washed in a dishwasher.

What is the basic principle of the Buddha bowl?

The ideal dish can be assembled from any of the above ingredients. However, in order to keep the serving size small (and this is one of the conditions for preparing a dish), it is better to collect one or two ingredients from each category of products in a bowl.

For example, let vegetables, legumes and cereals make up 20% in a bowl, greens - 30% (there is never much of it), sauce - 10%. With this constructor, you can adjust the content of the ingredients in the dish - rely on vegetables or legumes. Buddha bowl is great.

1. Preheat oven to 190 degrees. Prepare parchment or baking paper.
2. Toast the pumpkin seeds in a large skillet over medium heat until golden brown. Avoid burning them.
3. Make sweet potato noodles, add 2 tbsp. l. olive oil and a few pinches of salt. Cook the noodles in the oven for 18-20 minutes.
4. Make the pesto: Combine the kale, toasted pumpkin seeds, garlic, lemon, and salt in a blender. Do this at low speed, gradually adding ⅓ cup of olive oil. Increase the speed until the pesto is smooth. Add a couple of teaspoons of olive oil or water if needed.
5. In the pan where the pumpkin seeds were, put the frozen peas and fry it for 1-2 minutes, stirring occasionally. Add a small amount of water if necessary.
6. Once the peas are hot, add the sweet potato noodles and half the cooked pesto. Add sauce until the noodles are well coated.
7. Serve on plates and try it soon.

In simple terms, a smoothie bowl is literally a "smoothie bowl". There were such miracle breakfasts in Bali. They are easy to make and perfect for breakfast or a healthy snack.

Smoothie bowl is not only fashionable, but also delicious. Delicate, creamy texture, prepared in the truest sense of the word for every taste and color and decorated with fresh fruit - perhaps this is the beginning of a good day.

How to cook: 5 delicious recipes

We bring to your attention popular recipes shared by bloggers from around the world, including Anastasia Fedorina- Author of a cookbook for the whole family.

Green smoothie bowl

Ingredients:

¼ avocado
2 frozen bananas
2 cups spinach
1 cup kale
1 st. tablespoon ground flax seeds
1 glass of freshly squeezed orange juice
For topping:
1 st. a spoonful of sunflower seeds
1 st. a spoonful of pumpkin seeds
Granola

How to cook?

banana smoothie bowl

Ingredients:

3 frozen bananas
1 st. a spoonful of freshly squeezed lemon juice

Such a bright color was obtained by adding special food powder.
Topping:
Raspberry
coconut flakes

How to cook? Mix everything in a blender until a homogeneous mass is obtained.

Strawberry smoothie bowl

Ingredients:

1 fresh banana
3 frozen bananas
150 grams of frozen strawberries
1 teaspoon vanilla extract
Topping:
Blueberry
Raspberry
Chopped cocoa beans

How to cook? Mix everything in a blender until a homogeneous mass is obtained.

Tropical smoothie bowl

Ingredients:

1 can of coconut milk
1 cup frozen pineapple
2 ripe bananas
1 cup strawberries
Topping:
coconut flakes
Strawberry
Mango

How to cook? A jar of coconut milk should be put in the refrigerator overnight. During this time, the cream will separate from the milk itself. For a smoothie bowl, you need exactly cream: remove half of their mass and put in a blender.

Chocolate Mint Smoothie Bowl

Ingredients:

4 frozen bananas
1 avocado
2 tbsp. spoons of raw cocoa
2 tbsp. tablespoons natural cashew butter
A few frozen mint leaves
Seeds of one vanilla pod

1 st. spoonful of crushed cocoa beans
1 st. teaspoon natural dried cranberries

How to cook? Blend half the bananas with cocoa, vanilla and avocado in a blender.
Whisk the other half with mint and cashew paste.
Pour into a bowl in layers.

Where to try smoothie bowls?

You can cook a smoothie bowl yourself, or you can look into a cafe and see what they offer there. In Moscow, you can try the dish, for example, in:

• Pie point
• Bush
• Holy Basil Cafe
• in the cafe network Friends Forever Company

Have you heard of the "smoothie bowl"? If not, we'd love to introduce you to this trend! If yes, our article will also be useful for you, because. in it you will read the best and proven recipes!

Internet pages of modern health coaches, fashionable girls and food influencers (may philologists forgive us) are flooded with photos of trendy breakfasts. It's easy to see - in the world of Instagram for a long time there are no pictures of smoothies in jars and glasses. They are simply outdated.

Fashion trend for breakfast - smoothie bowl

So, now it's time for a smoothie bowl, which is not drunk, but consumed from a deep bowl with spoons. The main rule is the elegant decoration of the plate with seeds, berries, fruits and flowers. The decoration looks like a fluffy dress of an Indian bride. It turns out that the smoothie bowl is the apogee of dishes with a chic visual effect and careful preparation.

How is a smoothie bowl made?

The process of making a cocktail in a cup is simple and fast - almost the same as a regular drinking smoothie. Components are pre-washed, sorted and cleaned. Then the berries, vegetables and fruits cut into pieces are pureed in a blender without adding liquid. And as the final accent is your favorite topping!

So, a few steps on the way to cooking culinary delights:

1. Smoothie puree. Smoothie bowls are more suitable for non-juicy fruits so that they can be mashed more easily.
2. Liquid addition. For this, yogurt, milk, kefir may be suitable. The ingredients are added in such a volume that it is convenient to eat the smoothie with a spoon. This option is also possible - oatmeal or flax seeds, previously soaked, are ground together with fruits.
3. Adding sprinkles. There are no limits for imagination here! Use everything that is useful and you love - seeds, nuts, dried fruits, coconut flakes, cereals, berries and chopped fruits.

The basis of a healthy smoothie bowl is: vegetable or fruit puree, chia seed pudding, cereals, Greek yogurt. The base of the bowl is combined to create new masterpieces!

Trendy Smoothie Bowl Recipes

Kiwi bowl

Kiwi is mixed with frozen bananas. Then spirulina, mint, coconut cream, hemp seeds, coconut water, oatmeal are sent to them. All ingredients are mixed with a blender until foam is formed. The mixture is garnished with frozen berries. The main rule is not to touch the berries with your hands, so as not to knock off the “hoarfrost” before serving!

Berry muesli

A healthy breakfast of muesli (oatmeal) will be more intense if you add a banana, blueberries, kiwi, strawberries and an apple to it. If you add toasted seeds and nuts, you will get a unique composition that improves brain activity, lowers cholesterol and strengthens the heart and blood vessels.

Smoothie "Passionate macho"

This chic, nutritious cocktail will warm your body and soul on a chilly evening.

Two tablespoons of honey are melted in a water bath, 0.5 cups of boiling milk and a spoonful of candied ginger are sent to them. A pinch of vanilla, cinnamon and chili pepper is sent to the mixture. At a low mixer speed, mix the components, add another 0.5 cups of milk and slowly increase the mixer speed.

Hot "macho" is ready to use. Girls, just be careful, don't burn yourself!

berry fantasy

Summer is coming, and what is a summer menu without berries?

You can make a delicious smoothie bowl with healthy ingredients. It is necessary to take 0.5 cups of raspberries, strawberries, blueberries and blackberries. 2 glasses of ice are sent to the berry mixture and everything is whipped with a blender.

Enjoy a real and natural drink "Vitamin Bomb"!

Chocolate-almond tenderness

If you are a sweet lover and are not ready to immediately give it up to achieve the perfect figure, you should look for a delicious alternative. Make a banana smoothie bowl with almond milk. Putting the drink in the refrigerator for several hours will achieve the taste effect of ice cream. Do you want variety? Add pieces of dark chocolate, blueberries, peanuts, oatmeal, pistachios to the mixture.

Banana Fig Delight

Ready to plunge into the bliss of pleasure? Take 5 figs, one frozen and one fresh banana, 3 tablespoons of yogurt. All components are whipped with a blender. The upper part of the fig is incised and slightly unfolded in the form of a flower. The mixture is transferred to a bowl, decorated with a fig flower, linseeds and granola.

Chocolate-peanut bliss

To prepare a healthy bowl, you will need 1.5 frozen banana, 2 tablespoons of peanut butter, 100 g of chocolate milk. To decorate a masterpiece, you can use a spoonful of granola, a spoonful of peanuts, half a banana, one fig.

Each of the components is placed in a blender and mixed until smooth.

peach paradise

A tablespoon of chia seeds is added to 80 g of orange juice and left to swell. Then two peaches and a frozen banana are crushed, the fruits are sent to a blender. Swollen chia seeds are also thrown there and a homogeneous mixture is prepared.

Half a peach and an orange cut into slices. Smoothies are laid out in a cup, decorated with ground hazelnuts and fruits.

super green

A green smoothie bowl in the morning cleanses the body, invigorates it and improves cell respiration. Do you want to cook a chic dish with a delicate texture that will give a lot of pleasant sensations? So, let's begin. 2 frozen bananas, ¼ of an avocado, 2 cups of fresh spinach, a cup of fresh kale, 1 tablespoon of ground flaxseeds, 200 g of orange juice will be sent to the blender. The color should be uniform. Smoothies should be laid out in bowls, sprinkled with granola, pumpkin and sunflower seeds.

Almond caramel

Sweet and gooey smoothie… Would you like to start your morning with this amazing breakfast? Beat until smooth 2 tablespoons of almond paste, 3 frozen bananas, 45 ml of cashew milk, a spoonful of baked chopped almonds. In another bowl, beat the peeled dates, add a cup of water (hot) so that the mass becomes like caramel in consistency.

The mixture is laid out in plates and poured over with caramel, and sprinkled with chopped almonds on top.

10 reasons to eat smoothies

• You can't start the day without breakfast!
• Eating smoothies, you enrich your diet with fruits and vegetables!
• Smoothies contain various vitamins!
• The drink energizes for the whole day!
• The dish is not subjected to heat treatment, so the products retain their beneficial properties!
• Easy cooking process!
• Numerous cooking options.
• Delicious and healthy dish!
• You can eat at any time of the day!
• Smoothie bowl activates metabolism!

Smoothies in a cup - ideas: be bolder, experiment!

Do not be afraid to experiment, mix the components. You can add any food to smoothies. According to the recommendations of nutritionists, vegetable smoothies from pumpkin, carrots, celery should be present in the diet. If the drink is not very pleasant to taste, add cereals and fruits to it.
Agree, the brighter the color of the smoothie bowl, the more interesting the drink looks. In addition to the benefits, the drink, due to its color, improves mood. No wonder psychologists say that in smoothies there is an element of color therapy.

For a green smoothie, add kale and avocado to bananas; for yellow, make a mixture of coconut water, nut milk and mango, pineapple and peach. If you want a bright red cocktail, you can achieve it by using boiled beets with banana, strawberries, agave syrup and cashews. The brown original smoothie is made with peanut butter, vanilla extract and cocoa.

The most exotic option is the blue color of the smoothie. It is obtained from the extract of the bright blue algae spirulina.
Do not forget about tonic additives - ginseng, rhodiola, guarana. Be slim, healthy and beautiful!