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Day 1 - Recipes

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Açaí berry smoothie bowl

Makes 1 bowl
Preparation time: 10min

Ingredients
 
  • 100g frozen berries
  • 11 banana
  • 100ml coconut milk
  • 1 tbsp maple syrup or honey
  • 1 tbsp açaí powder


Preparation
 
  1. Purée the berries, banana and coconut milk with the help of Braun's MultiQuick 5V Fit hand blender until you have a consistent texture.
  2. Season to taste with maple syrup, then add açaí powder, purée again briefly, and put into a bowl.
  3. Top with muesli or nuts, seeds, etc.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

 

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Pumpkin soup

Makes 4 servings
Preparation time: 60min

Ingredients
 
  • 1 kg Hokkaido pumpkin flesh
  • 1 medium potato
  • 3 carrots
  • 1 onion
  • 2 cloves of garlic
  • 1 piece of ginger
  • 10 g coconut oil
  • 1 litre vegetable stock
  • 2 tbsp lemon juice
  • 1 tbsp salt, a pinch of cayenne pepper
  • two pinches of curry powder
  • 300ml coconut milk


Preparation
 
  1. Peel the pumpkin, remove the seeds and cut into cubes. Also peel the potatoes, carrots, onions, garlic and ginger, then cut into cubes.
  2. Heat the coconut oil in a large saucepan and sauté the onions and garlic for 5 minutes. Then add the ginger, sautéing briefly.
  3. Add the pumpkin, potato and carrot cubes and fry everything for about 5 minutes.
  4. Pour in the vegetable stock, season with salt and pepper, bring to a boil, and cook for about 20 minutes until soft.
  5. Then add the coconut milk and lemon juice. Purée the soup with the help of Braun’s MultiQuick 5V Fit hand blender, and season to taste with curry powder.                                                                                                                                                                                                                                                                                                                                                                                                                                               

​​​​​​​

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Asian courgette noodles

Makes 2 servings
Preparation time: 25min

Ingredients
 
  • 2 courgettes
  • 2 spring onions
  • 1 red chilli pepper
  • 4 tbsp peanut butter
  • 2 tsp freshly squeezed lemon juice
  • 4 tbsp water
  • 1 tbsp sesame oil for the sauce
  • 2 tbsp peanuts
  • salt and pepper


Preparation
 
  1. Cut the courgettes into a spaghetti shape with the Spiralizer accessory of Braun’s MultiQuick 5V Fit hand blender.
  2. Finely cut the spring onions into rings, chop the chilli pepper.
  3. Roast the peanuts in a pan without fat or oil.
  4. Stir the peanut butter, lemon juice, water and sesame oil together into a sauce and mix in a bowl with the courgette noodles.
  5. Season with salt and pepper.
  6. Heat some oil in a pan and fry the courgette noodles for 1-2 minutes.
  7. Then serve with spring onions, chilli and roasted peanuts.                                                                                                                                                                                                                                                                                                                                                                                                                                                                        
​​​​​​​

Day 1 - Fitness exercises

Superman push-ups


​​​​​​​Do 3 sets with 12 repetitions each.
This exercise trains your lower back, as well as your muscle coordination.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     

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1. Get onto your hands and knees                                                                                                   
2. Position your hands directly below your shoulders
3. Your back is straight
​​​​​​​4. Extend one arm and the opposite leg straight out- Your body forms a line                                                                     

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5. Bring your elbow and the opposite knee together under your body 

​​​​​​​                                                                                                                                                                                                                                                                                                                                                                                          

                                                                                                                                                                                                                                                                                                                  

Squats​​​​​​​

​​​​​​​
Do 3 sets with 12 repetitions each.
​​​​​​​
Squats can also be done with a water bottle in front of your chest. They especially train your thigh muscles.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        

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1. Stand shoulder-width apart, toes pointing slightly outwards                                           
2. Your back is straight, chest puffed out, and core tight                                                                                                                                                                                                                                                
​​​​​​​3. Push your knees forwards/outwards, and squat between your knees. Your hips are now in the lowest position below the knee joints
4. Push yourself straight up into the starting position
5. Fully extend your hips and knees

Braun MultiQuick 5 Vario Fit

Stay fit, eat healthy.

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Nutrition & Fitness guide

Day 2 - Recipes and Fitness exercises

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