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Day 3 - Recipes

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Chocolate banana smoothie bowl


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Makes 1 bowl
Preparation time: 10min Ingredients

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  • 2 ripe bananas
  • freeze in pieces for at least 2 hours or overnight
  • 100 ml unsweetened almond drink or other milk
  • 1-2 slightly heaped tbsp unsweetened cocoa
  • 1 tbsp honey

Topping:

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  • blueberries and blackberries (frozen and thawed) or other fruits
  • chia seeds or nuts

Preparation
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  1. Purée all ingredients with the help of Braun’s MultiQuick 5V Fit hand blender until you have a creamy mixture.
  2. Pour into two bowls, and sprinkle with fruit or another topping.                                                                                                                                                                                                                                                                                                    

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Creamy vegetable soup


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Makes 4 servings
Preparation time: 45min Ingredients
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  • 500g frozen mixed vegetables
  • 3 potatoes
  • 1 onion
  • 2 tbsp oil
  • 750 ml vegetable broth
  • more if needed
  • salt
  • pepper
  • nutmeg

Preparation
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  1. Peel the onion and potatoes, then chop into small cubes.
  2. Heat the oil in a saucepan and sauté the onions.
  3. Add all the vegetables and sauté them.
  4. Add the stock and cook over medium heat for 20-25 minutes until the vegetables are soft.
  5. Purée the soup with the help of Braun's MultiQuick 5V Fit hand blender and season to taste with salt, pepper and nutmeg.                                                                                                                                                                                                                                                                                                                                                                                                                     ​​​​
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Beetroot noodles with feta

 

Makes 2 servings
Preparation time: 25min Ingredients
 
  • 1 red beetroot
  • 200 g feta cheese
  • 2 handfuls of spinach
  • 2 tbsp olive oil
  • thyme
  • 1 lemon
  • 1 handful of walnuts
  • 1 clove of garlic
  • salt and pepper

Preparation
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  1. For the sauce, wash the spinach and let drain. Peel and finely chop the garlic into. Coarsely chop the walnuts. Cut the feta into small pieces. Squeeze the lemon juice.
  2. Heat the olive oil in a pan.
  3. Add the garlic and sauté briefly.
  4. Add thyme and spinach and sauté until the spinach has wilted. Season to taste with lemon juice and salt and pepper.
  5. Cut the beetroot into spaghetti with the Spiralizer accessory of Braun’s MultiQuick 5 Vario Fit hand blender and cook in salted water for 5 minutes.
  6. Drain the water, add the pasta to the sauce and mix well.
  7. Serve with feta and walnuts.                                                                                                                                                                                                                                                                                                  

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Day 3 - Fitness exercises

 

Side planks with twists

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Do 3 sets with 12 repetitions each.
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The side plank with twists is very effective for all core muscles.                                                                                                                                                                                                                                                                                                                                                                                                                                                                  

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​​​​​1. Lean on one arm with lateral support
2. Your elbow should be under your shoulder                                                                                                                                                                       
3. Keep your torso firm and glutes braced

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4. Move one arm under your body and then upwards in a semi-circle                                                                                                                                                                                                                                                                                                                          
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Push-ups

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Do 3 sets with 12 repetitions each.
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TPush-ups are an excellent bodyweight exercise for your entire upper body. They train your large pectoral muscles, the anterior part of your shoulder, and your triceps.                                                                                                                                                                                                                                                                                                                                                                                                                                                                  

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1. Place your hands at about chest level
2. Bend your elbows slightly inwards
3. Keep your body in a straight line and your head straight
4. Your torso, buttocks and legs are taut                                                                                                    

5. Go down until your nose almost touches the ground
6. Fully extend your arms
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Braun MultiQuick 5 Vario Fit

Stay fit, eat healthy.

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Nutrition & Fitness guide

Day 4 - Recipes and Fitness exercises

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