Bowls

Quando começa o calor apetece comida mais fresca e mais leve.

Quando sobram frutas, antes que se estraguem, congelo-a.

Por isso vou experimentar algumas destas receitas 😋

(Fonte:https://www.saberviver.pt/comida/receitas/22-bowls-deliciosas/)

1. Bowl de manteiga de amendoim e banana

É, provavelmente, uma das bowls mais gulosas que vai encontrar neste artigo. Foi o blogue Bakerita que nos deu a conhecer esta receita.

Ingredients

• 2 frozen bananas
• ⅓ cup almond milk
• 2 tablespoons peanut butter
• 2 tablespoons cacao powder

Optional add-ins (add them if you have them!):

• 2 scoops Vital Proteins Collagen
• 2 teaspoons maca powder
• 1 tablespoon chia seeds
• For topping
• ½ banana sliced
• Chocolate granola
• Peanut butter to drizzle
• Chia seeds

Instructions: Combine bananas, almond milk, peanut butter, cacao powder, and collagen, maca powder, and chia seeds if using, in a blender (I used my Vitamix). Puree until completely smooth - the mixture should be thick. Add a touch more liquid if necessary to get it to blend completely smooth. Transfer to a bowl and add toppings as desired. Enjoy!

Recipe Notes: For a lower sugar option, replace half or all of the bananas with steamed and frozen cauliflower!

2. Bowl de banana e amora

Uma taça repleta de frutas antioxidantes e boas para a saúde que o Beach Body On Demand nos mostrou.

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Strawberry Whey Shakeology
• ¼ large banana, cut into thick slices
• ¼ cup fresh or frozen blackberries
• ¼ cup fresh or frozen blueberries
• 2 Tbsp. unsalted sliced almonds
• 1 tsp. chia seeds
• 2 tsp. unsalted pumpkin seeds (pepitas)

Instructions: Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth. Place smoothie in a medium bowl. Top with banana, blueberries, blackberries, almonds, chia seeds, and pumpkin seeds; serve immediately.

3. Bowl de manga

Os amantes da fruta exótica vão ficar rendidos a esta taça amarela, proposta do Down Shiftology.

Ingredients:

• 1 1/2 cup frozen mango chunks
• 1/2 cup frozen pineapple chunks
• 1/2 banana
• 1 cup coconut water

Toppings:

• 1/4 cup mango chunks
• 1/4 cup pineapple chunks
• 1/4 cup blueberries
• 2 tbsp coconut flakes
• 2 tbsp chai spiced granola

INSTRUCTIONS

Add the coconut water, then fruit into a high-powered blender. Blend on high for one minute, until thick and creamy consistency. Pour into a bowl and add your toppings.

4. Bowl de morango

Não só é bonita para o Instagram, como ainda é saborosa. The Blondie Looks mostra-nos a sugestão de pequeno-almoço perfeito numa tigela, dado pelo

SMOOTHIE

• 1 cup frozen strawberries or mixed berries
• 1 frozen banana
• Large handful of spinach
• 1-2tsp matcha powder
• 1/4 can of coconut milk or almond milk + a little water as needed (I like my smoothie bowl fairly frozen so I use the least amount of liquid as possible)

SMOOTHIE BOWL TOPPINGS

• Fresh sliced strawberries
• Fresh sliced banana
• blueberries
• sprinkle of hemp hears
• sprinkle of chia seeds
• sprinkle of slivered almonds
• unsweetened coconut flakes

INSTRUCTIONS

Add all smoothie ingredients into a blender and blend under creamy. Divide your smoothie into two bowls and top with fun toppings!

5. Bowl de ananás e coco

Aqui numa versão mais exótica, esta bowl pode ser o lanche que precisa para os dias mais quentes. E é do Pastry Affair.

Smoothie

• 2 ripe frozen bananas
• 2 cups (280 grams) Dole Frozen Tropical Gold® Pineapple Chunks
• 3/4 cup (180 mL) full-fat coconut milk
• 3/4 cup (180 mL) milk
• Ice, optional

Toppings (optional)

• Banana slices
• Dole Frozen Tropical Gold® Pineapple Chunks
• Toasted coconut flakes
• Chia seeds
• Granola

Place all smoothie ingredients into a blender and blend until smooth, scraping down the sides as needed. Divide servings equally between two glasses or two bowls. For smoothie bowls, top with desired toppings, and serve immediately.

6. Bowl de framboesa sem glúten

Os intolerantes ao glúten têm aqui a receita ideal em formato de taça colorida para experimentarem, do The Foodie Physician.

ngredients

• 2 cups frozen raspberries
• 1 large frozen banana
• 2/3 cup light coconut milk
• 1 tablespoon chia seeds

Optional garnishes: 

• shredded coconut, 
• shaved dark chocolate, 
• hazelnuts, 
• chia seeds, 
• edible flowers

Instructions

Puree the raspberries, banana, coconut milk and chia seeds in a blender until smooth. The mixture will be very thick and you will need to push the ingredients down to get the blender going. If needed, add a little more coconut milk to get the blender going. Garnish with shredded coconut, shaved dark chocolate, hazelnuts, chia seeds, and edible flowers.

7. Bowl de framboesa e amêndoa

Os frutos secos são ótimos para a saúde e pode também incluí-los nesta refeição. A receita é do Godness & Gorgeous.

8. Bowl tropical

Aqui está mais uma taça com sabores tropicais da What Molly Made (e vai bem a qualquer hora do dia).

INGREDIENTS

• 2 frozen bananas
• 1 1/2 cups frozen pineapple
• 1 cup frozen mango
• 1/2 cup coconut milk shaken
• 2 tablespoons honey
• 1/4 teaspoon coconut extract
• toppings: mango granola, chia seeds, cherries, other fruits

INSTRUCTIONS

Add all ingredients aside from toppings in the blender. Blend on high for 1-2 minutes until thick and smooth. If you don't have a high powered blender it may take a little longer.

Pour into large bowl and add assorted toppings. Eat immediately.

9. Bowl de spirulina

Este superalimento é uma fonte de proteínas que deve acrescentar à sua alimentação. Aproveite e faça esta receita do Cocoon Cooks.

INGREDIENTS

• 1 ripe banana
• 4 frozen ripe bananas
• 3/4 cup | 180 ml. plant-based milk
• 1 tbsp spirulina powder
• (optional: 2 tbsp maple syrup)

TOP WITH

• a few tablespoons of roasted almond butter
• sliced banana
• sliced strawberries
• passionfruit halves
• mixed berries
• walnuts (or any nuts & seeds)
• coconut flakes
• desiccated coconut
• fresh mint leaves

STEP BY STEP

Start by gathering, preparing and measuring all of the ingredients. This will improve your dynamic in the kitchen. 

Cut all bananas in large chunks and throw them in a food processor or high speed blender.

Blend until a thick and smooth ice-cream like mixture is formed.

With the motor running, slowly feed the plant-based milk into your food processor or blender.

At last, add the spirulina powder and blend until it is combined.

Pour the whip in two bowls, swirl in the almond butter and top with all the goodies. Serve and enjoy immediately!

10. Bowl de cacau

Leva figos, chocolate crocante e cacau. Temos a certeza que os mais gulosos vão querer experimentar esta bowl da Feasting on Fruit.

Ingredients:

• 1/2 cup (85g) dried figs, stems removed
• 1–1 1/2 cups (240-355ml) purified water
• 1/4–1/3 cup (45-60g) buckwheat groats
• 2–3 tsps (5-7g) unsweetened cocoa powder
• 2 tsps (10ml) coconut oil
• 1 tbsp (12g) coconut sugar or brown sugar
• 1 medium banana (fresh or frozen)
• 1 1/4 cups (310g) Greek or nondairy yogurt
• Cocoa nibs or dark chocolate chips
• Optional: extra cocoa powder

Instructions

Preheat the oven to 350F (177C). Soak the figs in water for 30 minutes to soften. Soaking will expand the figs and create a smoother texture for the dessert bowls. Discard the water after soaking. Slice the soaked figs and set aside. 

In a small bowl, combine the buckwheat groats with the cocoa powder, coconut oil, and sugar, mixing well. Spread the coated buckwheat groats on a cookie sheet and toast for 5-6 minutes. Remove from the oven and set aside.

In a blender, combine the banana and yogurt, blending well. For an extra-thick consistency, use a frozen banana (I did!)

Pour the banana and yogurt mixture into a serving bowl and top with the cocoa crispy toasted buckwheat and sliced figs. Top with the cocoa nibs or dark chocolate chips. Feel free to add a bit of dark cocoa powder for dusting, if desired.

11. Bowl verde

É tudo à base de alimentos verdes e, por isso, esta bowl não podia ser mais saudável. Da autoria do Eat Yourself Skinny.

INGREDIENTS:

• ½ cup frozen mango
• ½ cup frozen pineapple
• ¼ cup plain Greek yogurt
• 1 cup spinach
• Few mint leaves, torn
• 1 cup coconut water
• Toppings: kiwi slices, shredded coconut and chia seeds

INSTRUCTIONS: Place all ingredients in a blender or food processor and mix until smooth. Add all your fun toppings and enjoy!

12. Bowl de manga e ananás

Uma bowl saudável, colorida e deliciosa para experimentar nos dias mais quentes, da Bakerita.

Ingredients:

• 1 banana frozen
• 1 cup frozen mango
• 1 cup frozen pineapple
• ¼-⅓ cup coconut milk or milk of choice
• Coconut granola & fresh fruit, to top

Instructions:

Combine all ingredients except for the toppings in a blender. Puree until completely smooth - the mixture should be very thick. Add a touch more liquid if necessary to get it to blend completely smooth, or if you want a thinner smoothie.

Transfer to a individual serving bowl and add toppings. Enjoy immediately!

13. Bowl com abóbora

Mais uma receita livre de glúten e, desta vez, com abóbora !!!

Ingredients

• 1– 1 1/2 cups unsweetened almond milk
• 1 scoop vanilla protein powder (optional but recommended)
• 1/2 cup roasted winter squash (I like butternut squash, pumpkin, or kabocha squash!) 
• 1 cup steamed and frozen cauliflower (ou banana)
• heaping 1/2 cup frozen mango
• 1 TBSP peanut butter or sunflower seed butter
• dash of cinnamon
• Optional for topping: sliced fig, sunflower seeds, almonds, granola, shredded coconut, dried cranberries, pepitas, and more peanut butter

Instructions

Add all ingredients to a high speed blender and pulse until well combined, scraping down the sides as needed.

The final mixture should be thick and creamy. (Add more almond milk for thinner smoothie bowls and a little more frozen cauliflower or winter squash for thicker bowls)

Pour into a bowl and top with desired toppings and serve immediately.

14. Bowl de tarte de maçã

Parece estranho, mas ao que parece é mesmo possível fazer uma bowl com sabor a tarte de maçã, diz o Fit Foodie Finds.

INGREDIENTS

• 1 frozen banana, small
• 1/2 cup non-fat vanilla Greek yogurt*
• 2/3 cup apple sauce, unsweetened
• 1/4 cup rolled oats**
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 1/2 cup almond milk, unsweetened
• optional: handful of fresh spinach or kale

INSTRUCTIONS:

Place all ingredients in a high-speed blender. Blend until smooth. Serve with lots of fixings on top!

15. Bowl de cereja

Já não falta muito até chegar o tempo das cerejas. Inspire-se nesta receita fresca do Downshiftology.

INGREDIENTS

• 1.5 cups frozen cherries, pitted
• 1 banana
• 1/2 cup coconut water

Optional Topping

• whole cherries
• coconut flakes
• sliced almonds
• raw cacao nibs

INSTRUCTIONS

Add the frozen cherries, banana and coconut water into a high powered blender. Blend until smooth. Pour the smoothie mixture into a bowl and add the toppings.

16. Bowl de pêssego

A receita do Six Sisters Stuff ensina-nos a fazer uma bowl de pêssego, onde pode ainda juntar granola.

INGREDIENTS

• 1 cup frozen peaches
• 1 banana (frozen)
• 1/2 cup almond milk
• 1 Tablespoon honey
• 1/2 fresh peach (sliced)
• 1/2 cup blackberries
• 1/2 cup granola

INSTRUCTIONS

In a blender, mix together frozen peaches, banana, almond milk, and honey until smooth (you can add more or less almond milk for a thicker or thinner texture).

Pour into a bowl, and top with peach slices, blackberries, and granola. Eat while fresh.

NOTES: I made this as a serving for one, but it easily could have served two!

17. Bowl de amoras, beterraba e nozes

https://www.floraandvino.com/blackberry-beet-walnut-smoothie-bowl-banana-free/

Ingredients

• 8–12 oz. unsweetened almond milk
• 1 small peeled, steamed, and frozen red beet (I use this kind for convenience!)
• 2/3 cup frozen blackberries
• handful of frozen dark sweet cherries
• 1–2 scoops vanilla or chocolate protein powder
• 2 TBSP raw sprouted walnuts (or sub 1 TBSP walnut butter)
• 1 TBSP cacao powder (optional for chocolate twist)

optional for topping: 

• more blackberries, 
• chocolate covered chia seeds, 
• shredded coconut, 
• Chunky Tahini Granola

Instructions

Add all ingredients to a high speed blender and process until smooth and creamy. For thicker smoothie bowls, start with a little less almond milk and add in small amounts until you reach your desired consistency.

Pour into a bowl and top with blackberries, chia seeds, shredded coconut, and granola.

18. Bowl de chocolate de abacate

Acredite que é saudável, uma vez que leva coco e cacau em vez de chocolate. Siga todos os passos do Also The Crumbs Please.

Ingredients:

• 2 medium and ripe bananas
• 1/2 avocado
• 2 fresh dates pitted
• 2 tbsp cashew milk
• 2 tbsp agave syrup
• 1 tbsp cocoa unsweetened
• 1 vanilla bean* (or 1 tsp vanilla extract)

Instructions:

Chop bananas and avocado into a few chunks and freeze overnight. The next morning, place bananas and avocado in a blender or food processor and puree until smooth. Add all other ingredients and pulse a few seconds just until combined. Serve with additional fruit, cocoa nibs, coconut flakes, syrup, or any topping of choice. 

Notes: *First, cut off the straight end of the vanilla bean. Then place the tip of your sharp knife below the curled end and cut the vanilla bean through the middle of the bean lengthwise. Although you don't need to cut it all the way through, it's ok when you do so. Then open the vanilla bean and scrape out the flavorful seeds with the back of your knife. Then just use the seeds.

19. Bowl de cappuccino

Sim, existe. Se é fã de café, então tem mesmo de dar a uma oportunidade a esta taça super energética da Starbucks.

Ingredients:

• 1 cup of coffee
• 1 banana 
• ½ cup oat milk
• ¼ cup rolled oats
• ¼ cup peanut butter
• 1 pinch cinnamon
• 2 cups ice cubes

How to Make Coffee Smoothie Bowl:

STEP ONE Brew Veranda Blend coffee and let it cool.

STEP TWO Put all ingredients in a blender and blend until smooth. You want a consistency like a smooth ice cream.

STEP THREE Transfer to a bowl and top with your favorite add-ons like fruit, nuts, granola, and coconut flakes!

20. Bowl de mirtilo e limão

O blogue In it For The Long Rum ensina-nos a fazer uma bowl saudável de mirtilo e limão. Não deixe de provar!

Ingredients (Serves: 1)

• 1 cup + ¼ cup frozen blueberries, divided
• scant ½ cup unsweetened nut milk or water
• 1 Tbsp. lemon juice
• splash pure vanilla extract
• 1-2 tsp. chia seeds
• ¼ cup granola
• 6 almonds, or more if you’re feeling fancy
• Optional ingredients: protein powder, seeds, nut butter

Instructions

Add 1 cup blueberries, nut milk, lemon juice, and vanilla to a blender and blend until smooth, scraping down the sides as necessary. If it’s having trouble blending, add more liquid, 1 Tbsp. at a time, until smooth. You want the smoothie nice and thick.

Pour into a bowl. Top with remaining blueberries, chia seeds, granola, almonds, and whatever your heart desires! Eat with a spoon and a smile.

Notes: To make it even more filling and nutrient-dense, feel free to add some protein powder, seeds, or nut butter to the smoothie. Simply blend them with the rest of the ingredients.

21. Bowl de manga e kiwi

Verão é sinónimo de fruta e alimentos frescos. Aproveite-o com esta taça de fazer crescer água na boca do Beaming Baker.

INGREDIENTS:

• 2 tablespoons chia seeds
• 1 ½ cups unsweetened almond milk, divided
• 2 medium bananas, sliced and frozen
• 2 cups frozen mango chunks
• 2 kiwis, peeled and sliced
• Optional Toppings
• 2 tablespoons chia seeds, chopped nuts, coconut, other fruits and seeds

INSTRUCTIONS

In a small bowl, add chia seeds and ½ cup of almond milk. Give it a good whisk, until thoroughly combined. Cover and let set in the fridge for about 10 minutes.

Add bananas and the remaining 1 cup of almond milk to a blender. Blend until smooth, scraping down the sides of the blender as need. Add mangoes, blending until mostly smooth.

Take the chia seed mixture out of the fridge—it should have thickened to a gel-like consistency. Give it another good whisk. Using a rubber spatula or spoon, scrape the chia seed mixture out of the cup and into the blender. Blend until smooth.

Pour into two bowls. Top with kiwi slices. Add additional toppings as you’d like. Enjoy!