Fitness Power Meals Cookbook (eBook)

Buddha Bowls: How is this cookbook structured?

Buddha Bowls: How is this cookbook structured?

Our goal with this book was to meet every taste. That's why this goal was also the focus of the construction of this book. This recipe book starts with some main courses. Here you will find something for every taste. We make an all-round tour of the different cuisines in the world. From Morocco to Asian cuisine everything is included!

This book continues with vegan and vegetarian recipes. As we have already noticed at the beginning, the demand for meat-free recipes continues to grow. For this reason we also wanted to give our vegans and vegetarians the opportunity to test themselves completely. In this chapter you will also find many recipes with Superfoods. Superfoods have become known in recent years mainly for supplying the body with important minerals and vitamins, which are often lost in everyday nutrition.

In the further process our focus shifts from breakfast bowls. Even in the early hours of the morning you can put together great bowls with little effort and in a few minutes.

In this chapter vegans, vegetarians and of course meat eaters get their money's worth. In this chapter you will also find great recipes with bacon. Since breakfast can often get monotonous, we have taken care in this chapter to provide you with a large selection of various recipes. Even if you don't know a recipe yet, it is definitely worth trying it.

Desserts will of course not be neglected in this recipe book. Your advantage in the future is that you don't have to do without your daily dessert anymore. The dessert recipes we have compiled for you are not only fresh and healthy, but also low in calories. They are especially suitable for people who want to lose weight.

Have you ever heard of smoothie bowls? If not, you should definitely try them out at the end of the book. Smoothie-Bowls are not only tasty, but filled with the most important vitamins and minerals. They are also particularly suitable for breakfast or as a snack in between. As you can see, we have compiled this book for you in as many ways as possible. Now it's up to you to try out the recipes. With this I want to end the preface and wish you a lot of fun reading and especially trying it out!

Main Dishes

Sweet Potato Buddha-Bowl with Quinoa

Servings: 1

Preparation: 40 min.

Ingredients:

● 50 g salad of your choice

● pepper

● salt

● 80 g quinoa

● a little olive oil

● 2 tablespoon tahini

● ¼ teaspoon soy sauce

● 1 ½ carnations

● ½ teaspoon sugar

● half a sweet potato

● ¼ avocado

● half a zucchini

● 2 tomatoes of your choice

Preparation:

1. At the beginning we take care of the quinoa and the sweet potatoes. These are cooked together with the cloves and the sugar. You can prepare the Quiona normally according to the instructions. Then cut the zucchini into bite-sized slices and halve the tomatoes. Add a little oil to the pan and fry the tomato slices and zucchini pieces. Use pepper and salt for seasoning.

2. In the next step we take care of the dressing. Mix pepper, salt, olive oil, tahini and soy sauce in a bowl. Then add the salad to the bowl. Spread the quinoa well. Sprinkle with sesame seeds and serve with the sweet potatoes.

Millet Buddha-Bowl with Zucchini

Servings: 1

Preparation: 30 min.

Ingredients:

● 60 g millet

● pepper

● salt

● herbs of your choice

● 20 g courgettes

● a little olive oil

● ¼ teaspoon soy sauce

● ¼ avocado

● half a cucumber

● 2 tomatoes of your choice

● 1 egg

● 1 clove of garlic

● 1 onion

Preparation:

1. At the beginning we take care of the vegetables. Peel the courgettes and cut them into fine slices. Repeat the same with the cucumber. Chop the tomatoes into small pieces as well. The millet is prepared with water as usual. For seasoning you can use pepper, salt and herbs.

2. Heat a pan with 1 Tablespoon. oil and fry the egg in it. In between season again and again. Chop the garlic clove and onions into small pieces and sauté in a separate pan. After 3 to 4 minutes you can add the vegetables. Don't forget to season in between! Meanwhile peel the avocado, remove the flesh and cut into fine slices.

3. When the millet is ready, you can spread it evenly over the bowl. Then add the fried egg. In the next step, add the vegetables. Then you can add the avocado slices. Round everything off with the soy sauce, pepper, salt and other herbs of your choice.

Chicken Quinoa Bowl

Servings: 1

Preparation: 20 min.

Ingredients:

● pepper

● salt

● 1 chicken breast fillet

● 2 broccoli florets

● 1 to 2 tomatoes of your choice

● 80 g quinoa

● 50 g rocket salad

● half an avocado

● 50 g mushrooms

● ½ onion

● ½ Teaspoon olive oil

● 50 g yoghurt

● ½ Teaspoon soy sauce

Preparation:

1. Cut the chicken fillet into slices and fry in a pan with 1 Tablespoon. oil. Prepare the quinoa according to the instructions on the packet. For seasoning use all herbs of your choice. Cut the mushrooms and tomatoes into small cubes and add to the mixture. Finely chop the onions, cut the peppers into fine slices and add to the pan.

2. In the meantime we can take care of the dressing. Mix pepper, salt, yoghurt, soy sauce and olive oil in a bowl. Cut the avocado flesh into fine slices and add to the bowl.

3. Wash rocket salad well and add to the bowl. Then spread the vegetables with the chicken strips. Add the onions and round off with the sesame seeds.

Salmon Bowl with Noodles

Servings: 1

Preparation: 20 min.

Ingredients:

● pepper

● salt

● ½ salmon fillet

● 2 broccoli florets

● 70 g noodles of your choice

● zucchini at will

● 3 mushrooms

● 3 sugar peas

● red cabbage

● half a handful of edamame

● ½ tablespoon chilli sauce

● 2 tablespoon Hummus

● ½ teaspoon apple vinegar

● ½ teaspoon aesame oil

● broccoli of your choice

Preparation:

1. Prepare quinoa according to instructions. Prepare noodles in water. Use pepper and salt to season between meals. Add a little oil to the pan and fry the tomatoes, courgettes, broccoli, Edamame and sugar snap peas. Season well every now and then.

2. Heat the pan with a little oil and fry the salmon fillet on both sides for a few minutes. Use the chilli sauce, pepper and salt for seasoning. Meanwhile mix hummus, pepper, sesame oil, salt and apple vinegar in a bowl. Wash the salad well and add to the bowl. Spread the vegetables, salmon and noodles well. Put the hummus in the middle of the bowl.

Tofu Bowl with Brown Rice

Servings: 1

Preparation: 15 min.

Ingredients:

● pepper

● salt

● 50 g mixed salad

● paprika to taste

● 50 g brown rice

● 2 mushrooms

● sesame as you like

● 1-2 tablespoon honey

● 2 slices tofu

● ½ tablespoon teryiaki sauce

● ½ tablespoon sesam

● 1 tablespoon soy sauce

Preparation:

1. Prepare the rice according to the instructions. Cut the tofu into slices and fry in a pan with a little oil. Then season with black sesame seeds and a little teriyaki sauce. Fry the mushrooms in the pan as usual. Slice the peppers and chop the red cabbage.

2. In the next step we take care of the dressing. Mix pepper, salt, soy sauce and honey in a bowl. Spread the salad on the bowl and add the remaining ingredients. Round off with the dressing and sesame.

Buddha Bowl in Mediterranean Style

Servings: 1

Preparation: 10 min

Ingredients:

● 50 g spelt grain

● pepper

● salt

● 50 g salad of your choice

● 40 g beans of your choice

● 50 g turkey meat

● 10 medium cocktail tomatoes

● tomato puree to taste

Preparation:

1. Prepare the spelt as usual according to the instructions. Cut the turkey meat into even slices, add a little oil to the pan and fry together with pepper, salt and tomato paste. Meanwhile cut the tomatoes into small pieces.

2. Wash the beans and salad well and drain. In the next step we take care of the dressing. Simply mix pepper, salt, olive oil, lemon juice and balsamic...