What do you have for breakfast or as a side dish during the day, preferably with healthy nutrients? A mega tasty and creamy smoothie-bowl is an absolute energy booster and tops with its nutrient content.
- 1 handful of frozen or fresh raspberries
- ½ banana
- ½ avocado
- 1 tbsp. almond paste
- ½ grated ginger
- ¼ cup almond milk
- 1 tbsp ACAI Pulver from mysuperfood.ch
- optional: 1 tbsp. cacao nibs oder grated dark chocolate
- nuts and fresh fruits like for example blueberries
- Peel the banana, remove the flesh from the avocado, preferably with a spoon, put it in a blender together with raspberries
- Add almond paste, grated ginger, almond milk and ACAI powder.
- Stir until creamy, pour into a prepared bowl.
- Decoratively cover with nuts and blueberries as well as cacao nibs or dark chocolate.
ACAI berries are true superfruits. Rich in antioxidants, vitamins B1, B2 and B3 and essential omega-6 and omega-9 fatty acids, they provide energy, stamina and physical resistance.
The phenols and coloring anthocyanins of Acai Berry Powder intervene positively in the oxidation process and fight free radicals, which are essential for the aging of the body.
A study of the Emory University School of Medicine discovered that fruit flies fed with Acai berries lived 3 times longer. The scientists suspected that this was due to the cell protecting antioxidants.
The mono- and polyunsaturated fatty acids (omega-3, omega-6 and omega-9) are similar in structure to olive oil and are said to provide good protection for the cardiovascular system and have a positive effect on cholesterol levels.
As 'brain food' the Acai powder is well suited, because the essential fatty acids support the brain function in combination with B-vitamins and antioxidants.
There is also evidence that Acai berries support the production and regeneration of stem cells.
According to a study from the USA, Acai berries are said to have an anticarcinogenic effect, i.e. they have an anti-cancer effect.
In addition, the Acai berries contain a large amount of phytosterols, for example beta-sitosterol. This is able to inhibit the absorption of cholesterol after meat consumption during digestion. Phytosterols thus have a positive influence on fat metabolism by acting as an antagonist to cholesterol.
And well for diabetics: Because of the low sugar content the blood sugar mirror does not rise particularly.
Acai berries help the immune system, get the metabolism going and are beneficial in regenerating and rejuvenating the body.
AVOCADO - These green fruits are really fat - and healthy. Why? They contain a lot of vitamins and minerals and especially many monounsaturated fatty acids. These fatty acids are important so that the health of the body runs smoothly. For example, they should help to lower the cholesterol level and thus reduce the risk of heart attack. And which is particularly interesting with actually fat-rich food: By these fatty acids the fat dismantling in the body is to be accelerated.
Avocados contain a lot of potassium, vitamin A, E, K and some B vitamins as well as folic acid.
B vitamins are important for the carbohydrate, fat and protein metabolism and have an overall activating effect on the metabolism. Furthermore, they are strongly used against stress symptoms as well as good for skin and hair and important for blood formation.
Folic acid is also an important team player here, and is also involved in this, as well as for cell division. This is particularly beneficial for pregnant women, as they need folic acid for the healthy development of their babies' nervous systems. If mothers are not sufficiently supplied with folic acid, malformations of the spine can occur, a so-called open back can develop.
Potassium helps to regulate blood pressure, vitamin A, a fat-soluble vitamin, is important for the eyes, skin and mucous membranes and acts as an antioxidant, just like vitamin E protects the cells of the body.
Avocados also score points with their fiber and proteins. Sugar and fruit acid, on the other hand, are almost non-existent.
Glutathione is also found, which acts as an antioxidant in the body. In general, a balanced diet and exercise should have a positive effect on glutathione levels.
By the way - the more mature the better the aroma of the avocado.
Their core can also be used because it also contains many nutrients, as a study by Penn State University shows. For example amino acids, whereby even 70% of them can be found in the core, as well as a high proportion of dietary fiber.
Antioxidants are included that counteract premature aging and lutein and zeaxanthin, which are important for healthy eyes.
Avocado seed oil, on the other hand, ensures beautiful, shiny hair.
In general, avocado is also used cosmetically because of its valuable properties and is said to have a caring effect and to help with skin impurities.
Athletes use avocado powder combined with some alcohol as a cream for muscles and joints. Here the amino acid valine has a regenerating effect on the muscle tissue, and leucine relieves muscle soreness and supports the build-up of muscle mass. Isoleucine helps to rebuild muscle fibers.
The avocado seed is also said to have a helpful effect on stomach diseases thanks to its flavonols.
To lose weight the dried form of the kernel is quite useful. The reason for this is the thermogenetic properties of the rasped kernel and the amino acids. They stimulate the metabolism.
You can grind the avocado seed in a blender or grate it with a grater to fine powder and leave it to air dry for 1-3 days. Then the nutty tasting powder can be stirred well into smoothies and dishes.
In any case, it's nice if you can use the avocado almost completely and avoid food waste.
If you want to learn more about the avocado core, you can read more in this summary scientific study.
BANANAS act on the production of serotonin through the amino acid tryptophan contained in them. This hormone is called a lucky charm, as it helps to lift up your mood. They are also very nutritious and rich in minerals like for example potassium and magnesium, what is good for athletes. They contain a fair amount of fiber and several antioxidants.
Bananas are virtually a natural doping agent and even more effective than isodrinks, because they improve athletic performance and physical recovery afterwards more efficiently than the artificial drinks. This was recently proven by an American study by Appalachian State University in North Carolina.
Phosphorus, vitamin C and vitamins of the B group complete their nutritional potential. They consist almost of water and carbs and have very little protein and almost no fat.
By the way, the more mature they are, the faster the carbohydrates are available for the body.
The yellow fruit is also good for digestion because, just like apples, they contain pectin, which can absorb too much water in case of diarrhoea and stimulate intestinal activity by a swelling effect in case of constipation.
CACAO is the purest form of chocolate. This means that it is raw and therefore contains more nutrients. Cacao has many antioxidants as well as magnesium, calcium and iron.
Cacao also contains more than 300 active ingredients - including the happiness hormone serotonin, dopamine (promotes drive), anandamide (triggers feelings of happiness) and tryptophan (to increase well-being).
The nutrients in Cacao are good for the cardiovascular system, they ensure a beautiful skin and have a stress-reducing effect.
Here you can find more information about Cacao.
DARK CHOCOLATE lifts the mood, is good for the heart and increases concentration. Here, flavanols, which belong to the flavonoid family and are naturally occurring plant active ingredients, are said to have an antioxidant effect and be positive for heart health overall. This has been investigated in several studies.
Flavanols are also responsible for dark chocolate tasting bitter.
In addition, the cocoa content is very high. In other words, the higher the cocoa content, the harsher and less sweet the taste of dark chocolate.
Cocoa should also have a positive effect on the brain and support the ability to concentrate. Especially in old age, cocoa should protect against memory loss. This was the finding of a study conducted by Columbia University Medical Center during its research.
The cocoa mass in dark chocolate contains valuable nutrients such as calcium, iron, fluorine, copper and the vitamins A, some of the B group and E.
BLUEBERRIES are rich in protective vitamins such as C and E and beta-carotene. Especially the blue dye myrtillin, which belongs to the anthocyanins, together with vitamin C and iron, has a hematopoietic effect, protects cells and ensures elastic blood vessels, which is beneficial to the heart and circulatory system.
In addition, this natural colorant neutralizes free radicals and thus is said to have a preventive effect against chronic diseases as well as a positive influence on the aging process.
Blueberries also contain detoxifying catechin tanning agents and thus help in cases of diarrhea. They protect the irritated intestinal mucosa and inhibit the growth of viruses and bacteria. Furthermore, blueberries are rich in fiber and are therefore already good for digestion.
Blueberries also have many minerals and trace elements to offer such as calcium, chloride, potassium, magnesium and sodium as well as phosphorus and sulfur, fluorine, iodine, copper and manganese as well as zinc.
RASPBERRIES are strong suppliers of nutrients. The sensitive berries - which, by the way, can only be harvested by hand - supply vitamins such as provitamin A, those of the B group (except vitamin B12) and C. Just 150 g of this vitamin covers 1/3 of the daily requirement.
Minerals and trace elements such as calcium and iron, potassium, magnesium and phosphorus are also contained in the sweet and slightly sour berries.
Secondary plant substances such as flavonoids, in particular quercetin and kaemperol, are said to have an antioxidant, i.e. protective, effect on the body cells. They also have a positive effect on heart and circulation.
A high content of pectin helps the gastrointestinal system.
They are also low in calories: 100 g have only 34 calories.
GINGER is fruity hot and healthy. This tuber with anti-inflammatory and antibacterial properties is said to help, for example with colds, travel sickness, stomach and intestinal complaints and muscle pain thanks to essential oils and pungent substances called gingerols and shogaols. Incidentally, ginger becomes more potent during prolonged storage. So if you like it mild, it is better to take fresh ginger.
Ginger is said to be pain-relieving because, like acetylsalicylic acid (the main component in aspirin), it acts on a pain-inducing enzyme called cyclooxygenase. Like aspirin, it is also said to reduce the risk of arteriosclerosis. Ginger is also believed to have cholesterol-lowering properties.
It contains vital substances such as vitamins B1, B2, B6 and C as well as calcium, iron, potassium and sodium, magnesium and phosphorus.
ALMONDS are good sources of protein, are rich in fibre and have a favourable fat content, which does not burden the metabolism but supports it. They also have a prebiotic effect and are therefore useful for the immune system.
They are rich in vitamin E, beta-carotene and some B vitamins.
According to a study, almonds are said to be able to relieve the symptoms of metabolic syndrome. This term covers several risk factors for cardiovascular disease and diabetes, such as obesity, high blood pressure, low fat levels and high blood sugar. It is also known as 'affluence syndrome'.
Minerals and trace elements include calcium and copper, iron and zinc, selenium and fluorine.
However, almonds are difficult to digest and should be chewed well. So almond paste is a good alternative and versatile. It is produced by roasting, crushing and rolling the almonds.
And if you are sensitive to the natural preservative salicylic acid, it is better to choose a different kind of nut.
ALMOND MILK is low in calories and contains no milk. It is produced by mixing finely ground, peeled almonds with water and other ingredients such as salt and sweeteners, vitamins and minerals.
For vegetarians and vegans, almond milk is a delicious herbal milk substitute, whereby the nutrients can vary depending on the supplier.
In any case, this milk has little calcium and much less protein than cow's milk, unless it is added. Here one should pay attention to the list of ingredients.
Incidentally, almond milk can also be produced by yourself. There are numerous instructions on DIY milk on the Internet.