Day 7 - fitness guide

Day 7 - Recipes

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Green smoothie bowl

Makes 2 serving
Preparation time: 15min

Ingredients

1 apple
4 bananas
50g leaf spinach
6 tbsp oats
150ml coconut milk
2 kiwis
4 tbsp chia seeds
150g blueberries

Preparation

Peel and quarter the apple, remove the core, and cut into pieces.
Peel the bananas, then purée them together with apple, spinach, oats and coconut milk into a creamy smoothie with the help of Braun’s MultiQuick 5V Fit hand blender.
Peel and slice the kiwis. Pour the smoothie into two bowls.
Decorate with kiwi slices, chia seeds, blueberries and, if you want, some nuts.

Red lentil soup

Makes 4 servings
Preparation time: 60min

Ingredients

1 onion
1 clove of garlic
small piece of ginger
2 tsp coconut oil
1 tsp red curry paste
150g red lentils
400g can of diced tomatoes
600ml vegetable stock
salt and pepper
lemon juice

Preparation

Peel and finely dice the onion, ginger and garlic.
Sweat these off in oil for around 1-2 minutes.
Quickly fry the curry paste and the lentils in the pan and add the tomatoes and stock.
Simmer for approx. 15 minutes, stirring occasionally.
Use Braun’s MultiQuick 5V Fit hand blender to blend the soup.
Season with salt, pepper and lemon juice and fill into bowls.

Carrot noodles with chicken

Makes 1 serving
Preparation time: 60min

Ingredients

3 carrots
150g chicken breast fillet
100g frozen broccoli
50g tomatoes
½ onion
½ clove of garlic
100ml almond drink
herbs such as parsley, chives, basil
salt and pepper

Preparation

Cut the chicken breast fillet into strips and fry in a pan with some oil.
Thinly slice the onion and garlic and add these to the pan.
Defrost the broccoli (e.g. in a microwave), cut into small pieces and add to the meat.
Mix the almond drink with herbs and spices and use it to deglaze the meat.
Cut the carrots into spiral noodles with the Spiralizer accessory of Braun’s MultiQuick 5V Fit hand blender, cook for 2 minutes, fold into the pan, and leave to stand for a few minutes.
Add the tomatoes at the end.

Energy Balls

Makes 16 balls
Preparation time: 30min

Ingredients

120g dates
50g coconut or walnut flour
2 tsp cocoa powder
2 tsp almond butter
15g almonds
a handful of chia seeds
grated coconut and cocoa nibs

Preparation

Soften the dates in warm water for 20 minutes. Then drain off the liquid. Blend the dates, flour, cocoa powder, almond butter and almonds into a slightly crumbly, sticky consistency with the help of Braun’s MultiQuick 5V Fit hand blender.
Form the mixture into larger balls by hand. Then coat them with chia seeds, grated coconut and cocoa nibs.

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Day 7 - Recipes

Green smoothie bowl

Red lentil soup

Carrot noodles with chicken

Energy Balls

Day 7 - Rest day

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Ironing

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