Blueberries contain powerful antioxidants and are sometimes called superberries. They’re good for the skin, eyesight, and night vision and they prevent glaucoma. Blueberries are also thought to be good for blood circulation in the legs and for fighting varicose veins, inflammation, blood clots, high blood pressure, and bad LDL cholesterol. The berries are also considered to be beneficial for diabetics because they regulate blood sugar. In addition, blueberries help with urinary tract infections and diarrhea.
Particularly beneficial are wild blueberries as they contain plenty of flavonoids, carotene, vitamin C, vitamin B6, and magnesium.
Serves one
7 tbsp / 100 ml almond milk
1 tbsp / 15 g almond butter
3 dates
1 tbsp vegan protein powder, vanilla flavor (optional)
1 tsp maca powder (optional)
1 pinch of cardamom, ground
1 banana, frozen
generous 1 cup / 150 g blueberries, frozen
Toppings
blueberries
coconut flakes, unsweetened
sprig of mint
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the blueberries, coconut flakes, and fresh mint leaves.
3. Serve immediately and eat with a spoon.
Tip! Blend in a handful of fresh spinach for an even healthier version.
Spirulina is 60–70 percent protein, which is six times more than eggs and three times more than steak. Its protein consists of 18 different amino acids, 8 of which are essential. Spirulina also contains many essential minerals, including calcium, magnesium, sodium, potassium, phosphorus, iodine, selenium, iron, copper, and zinc; and a wide range of B vitamins, such as B1, B2, B5, B6, B11, and B12, as well as vitamins C and E. Its content of beta-carotene, which is converted into vitamin A in the body, is 15 times higher than that of carrots and 40–60 times higher than that of spinach.
Serves one
⅔ cup / 150 ml coconut milk
1 fig, dried or fresh
2 tbsp / 30 g cashew butter
2 tbsp chia seeds
¼–1 tsp spirulina powder (optional)
½ tsp cinnamon, ground
1 pinch sea salt (optional)
1 banana, frozen
1 zucchini, frozen
Toppings
granola of your choice
banana
raspberries
coconut flakes
goji berries
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add some ice if you want a more ice-creamy consistency.
2. Transfer to a large bowl and top with granola, banana, raspberries, coconut flakes, and goji berries.
3. Serve immediately and eat with a spoon.
Tip! For an even healthier version, increase the spirulina powder up to 2 teaspoons. NB! Spirulina has a strong flavor, so go easy in the beginning until your taste buds get used to it.
Avocados are chock-full of healthy fats that are thought to prevent wrinkles and improve brain capacity. Avocados have been considered an aphrodisiac through the ages. In addition to their possible potency-enhancing effect and beneficial monounsaturated fats, avocados also contain many nutrients that are good for the blood, liver, heart, skin, and hair. Avocados contain plenty of vitamin E, which makes the skin soft, supple, and healthy and gives hair extra shine. They’re also high in potassium, which helps to regulate blood pressure and is good for muscles. The avocado also contains plenty of fiber, folic acid, and vitamins A, B, and C, as well as magnesium.
Serves one
7 tbsp / 100 ml almond milk
½ avocado
2 dates, pitted
2 tsp raw cacao
3 tsp açaí powder
1 banana, frozen
Toppings
banana
coconut flakes, unsweetened
raw cacao nibs or raw chocolate (90–100%)
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl. Add some ice if you want a frostier consistency.
2. Transfer to a bowl and top with the banana slices, coconut flakes, cacao nibs, or chocolate crunch.
3. Serve immediately and eat with a spoon.
Kale in a berry smoothie? I’m sure you’re thinking I’m nuts, but this combination actually makes a delicious smoothie. You’ll hardly taste the kale, so do give this smoothie bowl a try before you slash this recipe!
Kale is called ‘The Queen of Greens’ because it has the highest vitamin content of all the brassicas (broccoli, cauliflower, cabbage, red cabbage, and Brussels sprouts). Kale is rich in vitamins C, A, K, and B6 and also contains calcium, iron, copper, manganese, phosphorus, potassium, and several other minerals. Like all brassicas, kale promotes beneficial intestinal bacteria, purifies the blood, and detoxifies the body. Kale has also been reported to contain anticancer substances; it and other brassicas have been shown to limit cell growth in pancreatic cancer and reduce the risk of lung, gall bladder, urinary bladder, prostate, ovarian, and colon cancers.
The great thing about kale is that it’s available from October to March, when many other locally and naturally grown vegetables are not.
Serves one
⅔ cup / 150 ml almond milk
2 tbsp / 30 g almond butter
1–2 tsp agave syrup or raw honey
4 leaves kale or a handful of baby spinach, chopped
1 tbsp bee pollen (optional)
1 tbsp chia seeds
1½ cups / 200 g mixed berries, frozen
1 banana, frozen
Toppings
strawberries
raspberries
blueberries
coconut flakes, unsweetened
bee pollen (optional)
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add some ice for a more ice-creamy consistency.
2. Transfer to a bowl and top with the strawberries, raspberries, blueberries, coconut, and bee pollen.
3. Serve immediately and eat with a spoon.
A handful of blackberries contain almost half of your daily fiber requirement. Fiber keeps the intestines and digestion working. It also helps to regulate blood sugar in the body. Blackberries are also a good source vitamins C and E, potassium, manganese, magnesium, iron, and vitamin K, which help with the absorption of calcium, among other things.
Blackberries get their dark color from anthocyanin, a chemical pigment and antioxidative substance, which may reduce inflammation in the body and protect against free radicals that can otherwise damage cells and promote cancer.
Serves one
½ cup / 100 ml coconut milk
1 tbsp pumpkin seeds, unroasted
1 tbsp sunflower seeds, unroasted
2 tbsp coconut flakes, unsweetened
1 tbsp chia seeds
3 dates, pitted
1½ cups / 150 g blackberries, frozen
1 banana, frozen
Toppings
blackberries
pumpkin seeds
coconut flakes, unsweetened
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add some ice for a more ice-creamy consistency.
2. Transfer to a bowl and top with the blackberries, pumpkin seeds, and coconut flakes.
3. Serve immediately and eat with a spoon.
Raw cacao nibs are crushed cacao beans that have been roasted to 104°F / 40°C. This helps to retain almost all the nutrients, and no sugar is added. Cacao contains over three hundred nutritious substances, including high levels of antioxidants, magnesium, iron, chromium, and vitamin C. In addition, cacao contains endorphins, which produce feelings of pleasure and help to relieve depression.
There are studies showing that cacao increases nitric oxide levels in blood vessels, causing them to expand and blood pressure to drop. Low blood pressure in turn reduces the risk of stroke and heart attack.
Serves one
generous ¾ cup / 200 ml cashew milk
1–2 tsp agave syrup or raw honey
a few drops of mint oil, to taste
4 leaves kale, or small handful baby spinach, chopped
small handful mint leaves, fresh
2 tbsp raw cacao
2 tbsp raw cacao nibs
½ avocado
1 banana, frozen
Toppings
sprig of mint
raw cacao nibs or raw chocolate (90–100%)
flaked almonds
1. Add the ingredients to the blender in the order listed and blend to a thick, creamy smoothie bowl. Add some ice for a more ice-creamy consistency.
2. Transfer to a bowl and top with the mint, cacao nibs or chocolate crunch, and flaked almonds.
3. Serve immediately and eat with a spoon.
This tastes like strawberry mousse! How can something so rich in fiber be so creamy, tasty, and dessert-like?
Serves one
⅔ cup / 150 ml almond milk, unsweetened
1 tbsp / 15 g almond butter
½ tsp vanilla extract or vanilla powder
2 tbsp vegan protein powder (optional)
1 tbsp chia seeds
1 tbsp flaxseed
1 tbsp hemp seeds
1 tsp flaxseed oil
3 dates, pitted
1 banana, frozen
2 cups / 200 g strawberries, frozen
Toppings
strawberries
granola of your choice
coconut flakes, unsweetened
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the fresh strawberries, granola, and coconut flakes.
3. Serve immediately and eat with a spoon.
Tip! Try adding a small handful of fresh baby spinach.
Coconut oil is one of the world’s healthiest oils. Although solid at room temperature, it becomes liquid at around 75°F / 24°C. Some 50 percent of the fat in coconut oil consists of lauric acid. The body converts lauric acid to monolauric acid, which is antiviral, antifungal, and antibacterial. Coconut oil contains the highest percentage of lauric acid of all the food products in the world. In addition, it’s rich in caprylic acid, which promotes the growth of beneficial intestinal bacteria, fights fungi, and kills parasites in the intestinal tract.
Coconut oil is suitable for cooking, smoothies, and desserts, but it can also be used for body care. I use coconut oil instead of skin moisturizer. Always choose organic, raw, cold-pressed, unbleached, unrefined, and deodorized coconut oil. The ingredients list should state 100 percent coconut.
Serves one
4 leaves kale or small handful spinach
⅔ cup / 150 ml coconut milk
1 tbsp raw coconut oil
1 tbsp raw cacao
1 tbsp cacao nibs
1 tbsp chia seeds
2 tbsp vegan protein powder, vanilla flavor (optional)
3–4 dates, pitted
1 banana, frozen
ice (optional)
Toppings
chocolate granola
coconut flakes
unsweetened raw cacao nibs or raw chocolate (90–100%)
coconut cream
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add some ice for a more ice-creamy consistency.
2. Transfer to a bowl, top with chocolate granola, coconut flakes, cacao nibs, or chocolate crunch, and drizzle with a spoon of coconut cream.
3. Serve immediately and eat with a spoon.
Açaí is a superberry native to South America’s rainforests. It’s packed with antioxidants, vitamins, and essential fatty acids and contains high levels of vitamin B, vitamin C, minerals, fiber, and protein. It also contains unusually high levels of potassium, calcium, iron, magnesium, copper, phosphorus, and zinc compared to other fruits and berries. Açaí is rich in anthocyanin, a beneficial antioxidant, which also gives the berry its purple color.
The açaí berry is actually a stone fruit. With only 10 percent of the berry being edible, the rest is stone. It has a dark and rich flavor—a fusion of blueberry, olive, and chocolate. In addition to its high vitamin and antioxidant content (seven times as high as that in blueberries) açaí also contains beneficial fatty acids.
Açaí has become a popular addition to smoothies and juices, but because the berries perish quickly, they’re usually sold as pasteurized juice. However, much of the nutrient content is lost during the pasteurization process, so freeze-dried açaí powder is a better alternative on our side of the globe. The powder is available in well-stocked health food stores.
Serves one
4 leaves kale or handful spinach
generous ¾ cup / 200 ml almond milk, unsweetened
2 tsp hemp seeds
2 tsp açaí powder
¾ cup / 100 g blueberries, frozen
1 cup / 100 g strawberries, frozen
1 banana, frozen
Toppings
strawberries
blueberries
almonds
1. Give the kale and almond milk a quick blast in the blender.
2. Add the remaining ingredients in the order listed and blend to a thick, frosty, ice-creamy smoothie bowl.
3. Transfer to a bowl and top with the strawberries, blueberries, and almonds.
4. Serve immediately and eat with a spoon.
Hemp seeds contain high levels of beneficial polyunsaturated fatty acids, omega 3, and omega 6. The seeds are as much as 25 percent protein and are rich in essential amino acids. They also contain high levels of calcium, magnesium, phosphorus, sulfur, carotene, iron, and zinc, and vitamins E, C, B1, B2, B3, and B6.
Hemp seeds are available in many different forms: shelled, unshelled, or as hemp protein powder, which makes an excellent natural protein supplement.
Serves one
small handful baby spinach
generous ¾ cup / 200 ml cashew milk
1 tbsp / 15 g cashew butter
2 tbsp hemp seeds
juice of ½ lime
¾ cup / 150 g pineapple, frozen
1 banana, frozen
Toppings
granola of your choice
cashew nuts, natural
hemp seeds
1. Give the spinach and cashew milk a quick blast in the blender.
2. Add the remaining ingredients in the order listed and blend to a creamy, ice-creamy smoothie bowl.
3. Transfer to a bowl and top with the granola, cashew nuts, and hemp seeds. Delicious, creamy, and good for you!
4. Serve immediately and eat with a spoon.
Drinking coconut water has become quite popular, both as a restorer after a hard workout and as yet another addition to smoothies. Coconut water is the clear liquid found in young green coconut. Coconut water is 95 percent water, the remainder consisting of vitamins and minerals, such as vitamins B and C, phosphorus, calcium, and zinc. Coconut water is particularly rich in potassium and is sometimes called “nature’s own sports drink.”
Coconut water should not be confused with coconut milk, which is produced from the white flesh of a ripe brown coconut. Coconut water freezes well in ice-cube molds and keeps for six months in the freezer.
Serves one
7 tbsp / 100 ml coconut milk
7 tbsp / 100 ml coconut water
1 tsp coconut oil, raw
2 tsp chia seeds
2 tbsp vegan protein powder (optional)
2 tbsp coconut flakes, unsweetened
1 cup / 100 g wild strawberries, frozen
1 cup / 100 g strawberries, frozen
1 banana, frozen
Toppings
wild strawberries
coconut flakes, unsweetened
pumpkin seeds
hemp seeds
1. Add the ingredients to the blender in the order listed and blend to a creamy, ice-creamy smoothie bowl.
2. Transfer to a bowl and top with the wild strawberries, coconut flakes, pumpkin seeds, and hemp seeds.
3. Serve immediately and eat with a spoon.
The maqui berry is native to Patagonia in southern Chile. The berries rank high on the ORAC list, which compares antioxidant effects of foods. Maqui contains four times as many antioxidants as blueberries and twice as many as açaí. This makes maqui an effective weapon against free radicals. The berries also protect body cells against oxidative stress and fight premature aging. Antioxidants strengthen the immune system, suppress inflammation, and balance sugar levels. Maqui is also chock-full of flavonoids, polyphenols, vitamins A, C, and E, and the minerals calcium, iron, and potassium.
Serves one
⅓ cup / 30 g rolled oats
⅔ cup / 150 ml almond milk
1 tbsp chia seeds
½ tsp vanilla extract
1 pinch of Himalayan salt
1 tsp bee pollen (optional)
1 tsp agave syrup or raw honey
1 tbsp vegan protein powder (optional)
2 tbsp maqui powder
1½ cups/ 200 g blueberries, frozen
1 banana, frozen
Toppings
blueberries
flaked almonds
bee pollen (optional)
sprig of mint
1. Mix the rolled oats, almond milk, chia seeds, vanilla extract, and salt in a bowl. Cover and leave in the refrigerator for at least 30 minutes or overnight.
2. Add the rolled oats mixture and the remaining ingredients to the blender, and blend to an ice-creamy smoothie bowl.
3. Transfer to a bowl and top with the blueberries, flaked almonds, bee pollen, and fresh mint leaves.
4. Serve immediately and eat with a spoon.
Sweet, delicious pineapple contains a great deal of beneficial dietary fiber and vitamins to protect against viruses and infections. Above all, pineapple is rich in vitamin C, which builds connective tissue and helps the body to absorb iron from food. Vitamin C is also an antioxidant protecting against free radicals, which have a harmful effect on the body’s cells. In addition to vitamins, pineapple is rich in bromelin, a very powerful enzyme when it comes to breaking down proteins, which in turn facilitates digestion. Bromelin is also good for blood circulation and it lowers blood pressure.
To find a good pineapple, look for one that looks plump. To check whether it’s ripe, try gently pulling off a leaf. If it comes out, the pineapple is ripe. But it may also be overripe, so choose a pineapple the leaves of which don’t come out easily, and allow it to ripen fully at home.
Serves one
7 tbsp / 100 ml coconut milk
1 tsp coconut oil, raw
2 tbsp coconut flakes, unsweetened
1 tbsp chia seeds
¾ cup / 150 g pineapple, frozen
1 banana, frozen
Toppings
pineapple pieces
fresh coconut, shaved
raw cacao nibs or raw chocolate (90–100%)
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl. Add some ice if you want a frostier consistency.
2. Transfer to a bowl and top with the pineapple, coconut, and cacao nibs or chocolate crunch.
3. Serve immediately and eat with a spoon.
Cashews are naturally rich in iron, which both contributes to the formation of red blood cells and hemoglobin and reduces fatigue and exhaustion. Cashews are also rich in fiber and the minerals zinc, magnesium, and phosphorus.
The cashew nut grows on the Acajou tree. Encased in a hard shell, it grows on the tree’s cashew apple, a fruit that looks like a sweet pepper, with a single nut attached to each apple. The nuts ripen when the apples fall from the tree. Then they’re gathered and dried in the sun for a few days before being peeled and sorted.
Serves one
⅔ cup / 150 ml cashew milk
2 tbsp / 30 g cashew butter, raw
1 tbsp vegan protein powder (optional)
½ avocado
1 tbsp chia seeds
½ cup / 100 g mango, frozen
1 cup / 100 g strawberries, frozen
½ cup / 50 g raspberries, frozen
Toppings
mango
strawberries
cashews, natural
chia seeds
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl.
2. Transfer to a bowl and top with the mango, strawberries, cashews, and chia seeds.
3. Serve immediately and eat with a spoon.
The baobab tree grows in the arid areas of Africa, Madagascar, and India.
The baobab fruit is sweet and sour, and rich in vitamin C, magnesium, iron, zinc, and calcium. It also contains substantial amounts of potassium and selenium.
Baobab powder is available in health food stores and online. Always buy organic raw baobab powder.
Serves one
⅔ cup / 150 ml almond milk
1 tbsp / 15 g almond butter, raw
1 tbsp baobab powder
2 tbsp vegan protein powder (optional)
1 tsp psyllium seeds
1 cup / 100 g raspberries, frozen
½ cup / 100 g melon, frozen in pieces
Toppings
raspberries
rolled oats
coconut flakes, unsweetened
pumpkin seeds
bee pollen (optional)
1. Add the ingredients to the blender in the order listed and blend to a creamy, frosty smoothie bowl. Add some ice if you want a more ice-creamy consistency.
2. Transfer to a bowl and top with the raspberries, rolled oats, coconut flakes, pumpkin seeds, and bee pollen.
3. Serve immediately and eat with a spoon.
Maca is extracted from the root of maca, which grows high up in the Andes, in Peru. Maca is known for its invigorating and energizing properties and has been used as a medicine in South America for centuries. The root was sacred to the Incas, and eaten before long journeys and battles in the belief that it improved strength and endurance.
The root is rich in vitamin C, potassium, calcium, iron, zinc, copper, manganese, and iodine.
Maca is said to relieve PMS and menopausal symptoms, such as mood swings and hot flashes. Maca is also said to be good for the skin and can help with acne and blemishes.
Serves one
⅔ cup / 150 ml almond milk
2 tbsp vegan protein powder
1 tbsp maca powder
1 tsp chia seeds
2 tbsp dried mulberries
½ tsp vanilla extract or vanilla powder
3 dates, pitted
generous 1 cup / 200 g cherries, frozen
1 banana, frozen
Toppings
cherries
mulberries
coconut flakes
sprig of mint
1. Add the ingredients to the blender in the order listed and blend to a creamy, ice-creamy smoothie bowl.
2. Transfer to a bowl and top with the cherries, mulberries, coconut flakes, and fresh mint leaves.
3. Serve immediately and eat with a spoon.
Lúcuma, an extremely hardy tree, grows in the Andes at altitudes of up to 7,875 feet. It can reach an age of 500 and continue to bear fruit. The lúcuma fruit is nutritious and tastes of toffee. Its soft sweetness makes it a healthy alternative to regular sugar. Not only is the fruit delicious, but it’s also rich in fiber, antioxidants, vitamins, and minerals—especially vitamins C and B, beta-carotene, calcium, phosphorus, and iron. In lúcuma powder, all the nutrients are preserved in concentrated form.
The powder is available in well-stocked health food stores and is perfect for an extra boost of both flavor and goodness.
Serves one
⅔ cup / 150 ml almond milk
4 leaves kale or small handful spinach
1 tbsp vegan protein powder
½ avocado
2 tbsp lúcuma powder
½–1 tsp spirulina powder
¾ cup / 150 g mango, frozen
Toppings
kiwi
goji berries
strawberries
shelled hemp seeds
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl. Dilute with more liquid if necessary. Add some ice if you want a frostier consistency.
2. Transfer to a bowl and top with the kiwi slices, goji berries, strawberries, and hemp seeds.
3. Serve immediately and eat with a spoon.
The goji berry has been discovered to be one of the most nutrition-dense foods on earth. The berry is unique because, among other nutrients, it contains 18 different amino acids, 7 of which are essential for life. In addition, goji berry is packed with essential minerals, such as iron, calcium, zinc, selenium, copper, calcium, phosphorus, and germanium. It’s also rich in vitamins B1, B2, B6, and E.
Did you know that goji berries contain 500 times more vitamin C than oranges, three times more iron than spinach, and four times more antioxidants than cherries?
Goji berries can be eaten as they are, dried, or drunk as a juice.
Serves one
⅔ cup / 150 ml almond milk
3 tbsp / 45 g peanut butter, organic and without additives
2 tbsp vegan protein powder
2 tbsp raw cacao
2 dates, pitted
2 tbsp goji berries
1 tbsp hemp seeds, shelled
1 tbsp chia seeds
1 tsp flaxseed oil, cold pressed
2 bananas, frozen
Toppings
banana slices
coconut flakes, unsweetened
chopped peanuts, natural
raw cacao nibs or raw chocolate (90–100%)
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl. Dilute with more liquid if necessary. Add some ice if you want a frostier consistency.
2. Transfer to a bowl and top with the banana, coconut flakes, chopped peanuts, and cacao nibs or chocolate crunch. This smoothie bowl tastes like a dessert!
3. Serve immediately and eat with a spoon.
Spinach is a superfood high in antioxidants. The leaves are incredibly nutritious and contain, among other nutrients, vitamins A, C, E, and K, and vitamin B9 (folic acid). Spinach is also rich in copper, iron, magnesium, calcium, chlorophyll, fiber, and other beneficial substances.
Spinach contains high levels of an inorganic nitrate which is believed to increase the body’s performance and muscle growth. Studies have shown that spinach makes the muscle cells’ energy stations, the mitochondria, more efficient, which reduces the body’s oxygen demand during physical exertion. Spinach is also considered to fight cancer and high blood pressure, and to be good for gastric ulcers.
Serves one
⅔ cup / 150 ml almond milk
1 tbsp / 15 g almond butter
¼ ripe avocado
1 handful spinach
3 leaves kale
1 tbsp flaxseed
1 banana, frozen
1 cup / 100 g strawberries, frozen
½ cup / 100 g pineapple, frozen
Toppings
granola of your choice
apricot slices
sunflower seeds
blueberries
chia seeds
goji berries
1. Add the ingredients to the blender in the order listed and blend to a creamy, ice-creamy smoothie bowl.
2. Transfer to a bowl and top with the granola, apricot slices, sunflower seeds, blueberries, chia seeds, and goji berries.
3. Serve immediately and eat with a spoon.
A new take on a classic… incredibly tasty and filling!
Serves one
⅔ cup / 170 g vegan vanilla yogurt
1 large apple, cored and chopped
1 tsp cinnamon, ground
½ tsp vanilla extract or vanilla powder
2 tsp coconut sugar
¼ cup / 40 g granola
3 dates, pitted
1 tsp chia seeds
1 banana, frozen
Toppings
dried apple slices
granola
dates
chia seeds
cinnamon
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl. Add some ice for a frostier consistency.
2. Transfer to a bowl and top with the granola, dried apple slices, date slices, chia seeds, and cinnamon.
3. Serve immediately and eat with a spoon.
Hazelnuts are naturally rich in vitamin E, an antioxidant that protects cells against what is known as oxidative stress. The nuts are also rich in dietary fiber, magnesium, and the vitamin folate (folic acid).
Turkey is responsible for around 75 percent of the world’s hazelnut production, but hazel trees and shrubs grow across virtually the entire globe, even in Sweden. After being gathered, the nuts are dried in the sun for 15–20 days.
Serves one
⅔ cup / 150 ml hazelnut milk
¼ cup / 30 g hazelnuts, soaked for at least 1 hour
2 tbsp hemp protein or 3 tbsp shelled hemp seeds
2 tbsp raw cacao powder
3 dates, pitted
1 tbsp chia seeds
2 bananas, frozen
Toppings
hazelnuts
dates
raw cacao nibs or raw chocolate (90–100%)
hemp seeds
1. Add the ingredients to the blender in the order listed and blend to a creamy, frosty smoothie bowl. Add some ice for a more ice-creamy consistency.
2. Transfer to a bowl and top with the hazelnuts, date slices, cacao nibs, or raw chocolate and hemp seeds.
3. Serve immediately and eat with a spoon.
Chia seeds are a real superfood: 3½ ounces / 100 g contain 1 ounce / 31 g fat, of which a full 0.7 oz / 20 g is linolenic acid, the vegetable form of omega 3. Two teaspoons of chia seeds contain more omega 3 than a normal-sized salmon fillet. Omega 3 is important for the body’s hormonal balance and may have an anti-inflammatory effect. In addition, the seeds are rich in minerals, such as magnesium, potassium, and zinc.
In addition, 3½ ounces / 100 g chia seeds contain 0.74 ounces / 21 g protein, of which as many as 18 are amino acids. In other words, they’re an important source of vegetable protein.
Chia seeds also contain copious amounts of water-soluble fiber, which promotes intestinal function and helps to keep blood-sugar levels even.
Serves one
7 tbsp / 110 g vegan vanilla yogurt
2 tbsp chia seeds
½–1 tsp ginger, freshly grated
1 tsp cinnamon, ground
½ tsp cardamom, ground
2 tbsp goji berries
2 dates, pitted
1 cup / 100 g strawberries, frozen
½ cup / 100 g mango, frozen
½ banana, frozen
Toppings
strawberries
mango slices
goji berries
sprig of mint
1. Add the ingredients to the blender in the order listed and blend to a creamy, frosty, and ice-creamy smoothie bowl.
2. Transfer to a bowl and top with the strawberries, mango slices, goji berries, and fresh mint leaves.
3. Serve immediately and eat with a spoon.
Peanut butter is really healthy. It’s rich in fiber, protein, healthy fats, minerals, and vitamins. It also has a filling effect. A good peanut butter should be organically produced and consist of at least 99 percent peanuts. It shouldn’t contain anything else, except perhaps a little sea salt. There are many different types available in retail stores, many of which contain both palm oil and sugar—watch out for them!
Serves one
7 tbsp / 100 ml water
4 tbsp / 60 g peanut butter
2 tbsp vegan protein powder
2 tbsp raw cacao
2 dates, pitted (optional)
2 bananas, frozen
Toppings
chocolate granola
banana
peanuts, natural
raw cacao nibs or raw chocolate (90–100%)
1. Add the ingredients to the blender in the order listed and blend to a creamy smoothie bowl. Add some ice if you want it to be frostier.
2. Transfer to a bowl and top with the chocolate granola, banana slices, whole and crushed peanuts, and cacao nibs or chocolate crunch.
3. Serve immediately and eat with a spoon.
When coconuts ripen, the coconut water in them turns thick and milky—that’s genuine coconut milk. The coconut milk that’s available in cans in the supermarket is usually coconut extract mixed with water. Most cans give information about the coconut content and the amount of added water. Always buy unsweetened coconut milk without any additives.
Coconut milk is a creamy and delicious alternative to milk and cream in cooking, as well as being entirely lactose-free. The fat content may vary, but it’s usually around 25 percent. Coconut milk is rich particularly in potassium, iron, magnesium, and phosphorus.
You can prepare small amounts of coconut milk yourself by blending grated coconut with water and then straining off the pulp. Coconut milk can be frozen in ice-cube molds.
Serves one
½ cup / 50 g rolled oats
¾ cup / 180 ml coconut milk
1 tbsp chia seeds
½ tsp vanilla extract
2–3 dates, pitted
1 pinch Himalayan salt
1 tbsp vegan protein powder (optional)
1 banana, frozen
Toppings
mango
raw cacao nibs or raw chocolate (90–100%)
coconut flakes, unsweetened
1. Mix the rolled oats, coconut milk, chia seeds, vanilla extract, dates, and salt in a bowl, cover, and leave in the refrigerator for at least 30 minutes or overnight.
2. Add the rolled oats mixture and the remaining ingredients to the blender and blend to a creamy smoothie bowl. Add some ice or one more frozen banana if you want a frostier consistency.
3. Transfer to a bowl and top with the mango slices, raw cacao nibs or raw chocolate, and coconut flakes.
4. Serve immediately and eat with a spoon.
Antioxidants are substances that protect us against free radicals, i.e. harmful substances formed in our cells when they use oxygen to extract energy. Particularly effective antioxidants include vitamin C, vitamin E, beta-carotene, coenzyme Q10, and the metal selenium. By eating a diet rich in fruit and vegetables, you’ll supply your body with the antioxidants it needs.
Serves one
⅔ cup / 150 ml almond milk
1 tbsp pumpkin seeds
1 tbsp hemp seeds
1 tsp chia seeds
1 tbsp coconut flakes, natural
3 dates
⅓ cup / 50 g pomegranate seeds, fresh or frozen
¼ cup / 50 g cherries, frozen
½ cup / 50 g blackberries, frozen
½ cup / 50 g raspberries, frozen
1 banana, frozen
Toppings
muesli (see here)
blueberries
raspberries
pomegranate seeds
coconut flakes, unsweetened
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the muesli, blueberries, raspberries, pomegranate seeds, and coconut flakes.
3. Serve immediately and eat with a spoon.
Tip! Add a handful of fresh spinach for an even more antioxidant-rich version.
A thick and creamy smoothie bowl with flavors of pineapple, coconut, and banana. The blue-green color comes from the super-healthful spirulina. You should use it sparingly until you get used to it, as it tends to overwhelm other flavors if you add too much. If the taste is too strong, you can tone it down by adding more ice, and making a frostier smoothie bowl.
Serves one
⅔ cup / 150 ml coconut water
1 tbsp / 15 g almond butter
2 tbsp coconut milk
1 tbsp baobab powder
½–1 tsp spirulina powder (optional)
½ apple, cored and cut into chunks
1 tbsp goji berries
2 tbsp / 30 g spinach, frozen
1 banana, frozen
½ cup / 100 g pineapple, frozen
¼ cup / 50 g mango, frozen
ice
Toppings
piña colada granola (see here)
dried pineapple
coconut flakes, unsweetened
goji berries
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add more ice for a frostier smoothie bowl.
2. Transfer to a bowl and top with the granola, dried pineapple, coconut flakes, and goji berries.
3. Serve immediately and eat with a spoon.
This is a really hardcore, supergreen smoothie bowl, filled to the brim with goodness and chlorophyll. On top of that, you get powerful antioxidants, such as turmeric, cinnamon, and cayenne pepper. The trick with a strong-tasting green smoothie bowl is to make it really frosty, so feel free to add more ice! Feeling tempted?
Serves one
⅔ cup / 150 ml coconut water
juice of half a lemon
3 tbsp / 25 g Brazil nuts, natural
¼ cup / 50 g kale, chopped
¼ cup / 50 g romaine lettuce, chopped
1 tbsp cilantro, chopped
1 tbsp parsley, chopped
3 figs, fresh
½ apple, cored and chopped into chunks
¼ cucumber, chopped
1 pinch cayenne pepper (optional)
1 pinch cinnamon, ground (optional)
1 tbsp fresh-grated turmeric (or 1 tsp turmeric powder)
1 banana, frozen
ice (optional)
Toppings
raspberries
power muesli (see here)
Brazil nuts, chopped
coconut flakes, unsweetened
goji berries
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the raspberries, muesli, Brazil nuts, coconut flakes, and goji berries.
3. Serve immediately and eat with a spoon.
Sea buckthorn is a dioecious plant, meaning that there are distinct male and female plants. A single small sea buckthorn berry is said to contain as much vitamin C as a whole orange. However, the vitamin C content varies between 100 and 1,300 milligrams per 3½ ounces / 100 g of berries depending on the variety and ripeness. Sea buckthorn contains vitamin B12, which rarely occurs in plants and which is especially important for vegetarians. It also contains vitamins B1, B2, B3 (niacin), B6, B9 (folic acid), pantothenic acid, biotin, vitamin E, and vitamin K.
Serves one
7 tbsp / 110 g vegan vanilla soy yogurt (or regular vegan vanilla yogurt)
2 tbsp vegan protein powder, vanilla flavor (optional)
1 cup / 100 g sea buckthorn, frozen (or 2 tsp sea buckthorn powder / dried sea buckthorn)
4 figs, fresh
1 tbsp goji berries
2 tbsp coconut sugar
¾ cup / 150 g pineapple, frozen
ice
Toppings
granola (see here)
sea buckthorn, fresh, dried, or frozen
figs, fresh
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add more ice for a frostier consistency.
2. Transfer to a bowl and top with a granola or muesli of your choice, sea buckthorn, and figs.
3. Serve immediately and eat with a spoon.
Classic Nordic berries include blueberries, (red, white, and black) currants, cranberries, sea buckthorn, gooseberries, raspberries, strawberries, blackberries, and cloudberries. They grow wild or are cultivated. The difference between wild and cultivated berries is that the wild ones contain far more vitamins, minerals, and antioxidants; they have a far more pronounced flavor, and they have a much more vibrant color. Cultivated American blueberries, for example, are totally different from blueberries growing in Swedish forests.
Serves one
7 tbsp / 110 g vegan vanilla soy yogurt (or regular vegan vanilla yogurt)
2 tbsp vegan protein powder, vanilla flavor (optional)
½ cup / 50 g blueberries, frozen (or 2 tsp blueberry powder)
½ cup / 50 g raspberries, frozen
½ cup / 50 g lingonberries, frozen (or 2 tsp lingonberry powder)
½ cup / 50 g blackcurrants, frozen
½ cup / 50 g sea buckthorn, frozen
3 dates, pitted
ice (if using berry powders)
Toppings
power muesli (see here)
mixed berries
mint leaves
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add more ice for a frostier consistency.
2. Transfer to a bowl and top with the power muesli, mixed berries, and mint leaves.
3. Serve immediately and eat with a spoon.
Plums are a perfect match for vanilla. The cinnamon in this recipe accentuates the flavors even more. I stone, quarter, and freeze any plums I don’t eat in individual portions. Like that, they’re ideal in a smoothie, in homemade jam, or in a yummy piece of pastry.
Serves one
7 tbsp / 110 g vegan vanilla soy yogurt (or regular vegan vanilla yogurt)
2 tbsp vegan protein powder, vanilla flavor (optional)
1 tbsp hemp seeds
1 tsp whole rosehip powder
1 pinch cinnamon
2 cups / 250 g plums, fresh or frozen
ice, if using fresh plums
Toppings
apple and cinnamon granola (see here)
plum slices
coconut flakes, unsweetened
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl. Add more ice for a frostier consistency.
2. Transfer to a bowl and top with the apple and cinnamon granola, plum slices, and coconut flakes.
3. Serve immediately and eat with a spoon.
Buckwheat is actually a herb, but its beneficial properties and composition are similar to those of grains. That’s why it’s typically mentioned in connection with grains. Buckwheat is very easy to digest and is rich in thiamine, phosphorus, and magnesium. Since buckwheat is naturally gluten-free, it makes a perfect alternative to other types of grain or flour for the gluten-intolerant.
Serves one
7 tbsp / 110 g vegan vanilla soy yogurt (or regular vegan vanilla yogurt)
⅓ cup / 50 g buckwheat, soaked overnight
1 tbsp hemp seeds
1 tsp chia seeds
1 tbsp coconut flakes, natural
3 dates, pitted
1 cup / 100 g blueberries, frozen
1 banana, frozen
Toppings
blueberries, fresh or frozen
buckwheat, soaked overnight
coconut flakes, unsweetened
mint leaves
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the blueberry, buckwheat, coconut, and mint leaves.
3. Serve immediately and eat with a spoon.
Cinnamon is produced from the bark of the cinnamon tree. The bark is peeled, dried, and rolled into cinnamon sticks, which are ground into a powder or sold as they are. Cinnamon contains the substance coumarin, which may cause liver damage if eaten in large quantities. Of the approximately 250 varieties of the cinnamon tree, Cassia cinnamon (Cinnamomum cassiae) and Ceylon cinnamon (Cinnamomum verum) are the most common. Ceylon cinnamon, which is sometimes called true cinnamon, is lighter, sweeter, and milder in flavor than cassia. Cassia is the type of cinnamon usually sold in Sweden. Cinnamon should be stored in a dark place in an airtight jar to preserve the aroma. I usually buy Sri Lankan Ceylon cinnamon sticks and grind them myself in a coffee grinder.
Serves one
7 tbsp / 100 ml almond milk
1 tbsp / 15 g almond butter
3 dates, pitted
1 tbsp vegan protein powder (optional)
1 tbsp chia seeds
1 tsp cinnamon, ground
2 bananas, frozen
ice
Toppings
almonds, whole and chopped
chia seeds
dates, sliced
coconut flakes, unsweetened
mint leaves
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the almonds, chia seeds, dates, coconut flakes, and fresh mint.
3. Serve immediately and eat with a spoon.
Carrots contain beta-carotene—a precursor of vitamin A. Vitamin A and carotene prevent cataracts and age-related changes in the retina, and are good for night vision. Vitamin A deficiency may cause night blindness. Carrots are also good for the skin. Carrots are best stored without their tops in a plastic bag in the refrigerator. You should cut off the tops because they sap the carrot’s nutrients and cause it to soften.
Serves one
2 carrots, chopped
⅔ cup / 150 ml almond milk
2 dates, pitted
1 tbsp / 15 g almond butter, raw
1 tbsp hemp seeds
1 tsp cinnamon, ground
½ tsp ginger, ground; or 1 pinch freshly grated ginger
1 pinch nutmeg
1 tbsp maca powder
2 tbsp vegan protein powder (optional)
½ cup / 100 g pineapple, frozen
½ cup / 100 g peach, frozen
1 banana, frozen
Toppings
strawberries
homemade granola (see here)
goji berries
coconut flakes, unsweetened
bee pollen (optional)
1. Give the carrots and almond milk a quick blast in the blender.
2. Add the remaining ingredients in the order listed and blend to a creamy, ice-creamy smoothie bowl.
3. Transfer to a bowl and top with the strawberries, granola, goji berries, coconut flakes, and bee pollen.
4. Serve immediately and eat with a spoon.
Contains a variety of different nuts! If you don’t have all the different nuts at home, just use those you have. To get the best out of nuts, I presoak them in a glass jar the night before. I then screw on the lid and leave them to stand in a cool place overnight – this allows the nuts to sprout. The indigestible enzymes disappear and the nuts become a “living food.” The next morning, I rinse the nuts and blend them to a filling smoothie bowl.
Serves one
⅔ cup / 150 ml nut milk of your choice, or water
3 tbsp / 20 g hazelnuts, natural
3 tbsp / 20 g walnuts, natural
3 tbsp / 20 g cashews, natural
3 tbsp / 20 g pistachios, natural
3 tbsp / 20 g almonds, natural
1 tbsp hemp seeds
1 tbsp chia seeds
2 tbsp raw cacao
1 tbsp carob powder (optional)
3–4 dates, pitted
2 bananas, frozen
ice
Toppings
banana slices
muesli or granola of your choice (see here)
mixed nuts
dates
sliced hemp seeds
chia seeds
coconut flakes
unsweetened
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the banana, muesli, nuts, dates, hemp seeds, chia seeds, and coconut flakes.
3. Serve immediately and eat with a spoon.
I’ve always been a sucker for vanilla. The scent alone is heavenly, not to mention the flavor.
Vanilla is sold in various forms. Pure vanilla powder consists only of ground vanilla beans. Vanilla extract is a liquid, and is made of vanilla beans infused in alcohol—easy to do yourself, but quite difficult to get hold of in Sweden. I always have vanilla beans at home, and I use them to make my own vanilla sugar. I almost never buy prepacked vanilla sugar. Vanilla sugar or essences often contain artificial flavorings.
Store-bought vanilla yogurt is usually too sweet for my taste, so I sometimes make my own vanilla yogurt. The easiest thing to do is to buy natural yogurt (animal or vegan) and stir in vanilla and a tiny bit of honey or agave syrup.
Serves one
7 tbsp / 110 g vegan vanilla soy yogurt (or regular vegan vanilla yogurt)
1 tbsp hemp seeds
1 tbsp coconut flakes, unsweetened
1 tbsp chia seeds
3 dates, pitted
2 cups / 200 g blackberries, frozen
Toppings
blackberries
coconut flakes, unsweetened
mint leaves
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the blackberries, coconut, and mint leaves.
3. Serve immediately and eat with a spoon.
The almond is commonly referred to as a nut, but in the botanical sense it’s a stone fruit and is related to the plum, peach, and apricot, among other fruits. The actual almond grows like a seed inside the centre of the stone fruit. Almonds are 20 per cent protein. They also contain plenty of fiber and are particularly rich in vitamin E, iron, zinc, calcium, magnesium, potassium, and phosphorus, making them an ideal ingredient in a smoothie bowl after a hard workout at the gym.
Ready-made unsweetened almond milk is available in grocery stores, but you can make it yourself by blending almonds or almond butter with water. If you make it yourself, the milk will also contain more almonds than the store-bought variety. Please see here for a recipe for homemade almond milk. Watch out for store-bought sweetened almond milk, as it contains a lot of sugar.
Serves one
⅔ cup / 150 ml almond milk
1 tbsp / 15 g almond butter
2 tbsp vegan protein powder, vanilla flavor (optional)
½ tsp vanilla powder or vanilla extract
3 tsp açaí powder
1 tbsp chia seeds
1 cup / 100 g strawberries, frozen
¾ cup / 100 g blueberries, frozen
1 banana, frozen
Toppings
blueberries
coconut flakes
unsweetened
sprig of mint
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the blueberries, coconut flakes, and fresh mint leaves.
3. Serve immediately and eat with a spoon.
Whole rosehip powder is easy to make yourself: just dry whole rosehips and grind them into powder. The powder contains 60 times more vitamin C than citrus fruits in addition to being rich in antioxidants and essential minerals, such as iron, calcium, potassium, and magnesium. Rosehip also contains folic acid, which is especially good for women who are breastfeeding or wish to become pregnant.
In the past, rosehip was used in popular medicine to prevent scurvy, i.e. vitamin C deficiency. Rosehip has also long been considered effective against constipation, fatigue, joint problems, diverticulosis, emphysema, ear problems, hemorrhoids, bladder discomfort, and colic, as well as stiffness in and problems with the back, legs, feet, and neck.
Serves one
⅔ cup / 150 ml water
¾ cup / 150 g pineapple, frozen
¾ cup / 150 g papaya, frozen
1 cup / 100 g strawberries, frozen
1 tbsp chia seeds
juice of ½ lime
2–3 tsp whole rosehip powder
2 tsp agave syrup or honey (optional)
Toppings
rosehip (if in season)
pineapple, cut into small pieces
papaya, cut into small pieces
seabuckthorn
chia seeds
coconut flakes, unsweetened
fresh mint leaves
1. Add the ingredients to the blender in the order listed and blend to a thick, frosty smoothie bowl.
2. Transfer to a bowl and top with the rosehip, pineapple, papaya, seabuckthorn, chia seeds, coconut flakes, and mint leaves.
3. Serve immediately and eat with a spoon.