Peanut butter Acai Bowl．花生醬巴西莓碗

純素、無麩質、無精製糖、全食物

【花生醬巴西莓碗】

準備時間：5-10分鐘

食材

2只 冰涷香蕉
2湯匙 巴西莓粉
2/3杯 燕麥奶
1湯匙 花生醬
(配料)
3顆 草莓
1/2個 蘋果
5粒 杏仁
1茶匙 奇亞籽

做法

早一個晚上，把熟透的香蕉切粒放進冰格雪冰。
把雪冰的香蕉粒、冷燕麥奶、巴西莓粉和花生醬加進攪拌器，攪拌約一分鐘至完全柔滑即成。
把濃稠的果泥倒進碗中，在上放上喜歡的配料（我這次選了蘋果和草莓切小塊）；再灑上果仁、蒿麥與奇亞籽增添口感，即成。

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Vegan, Gluten Free, Refined sugar-free, Whole-food

【Peanut butter Acai Bowl】

Total Time: 5 min

INGREDIENTS.

2 Frozen Banana
2 tbsp Acai Powder
2/3 cup Oat Milk (or any kind of plant-based milk)
1 tbsp Peanut Butter
(Toppings)
3 Strawberries
1/2 Apple
Handful of Almonds
1 tsp Chia Seeds
Handful of Buckwheat

DIRECTIONS.

Cut bananas into dices and put into frozen fridge the night before.
Place the frozen Banana, Acai powder, oat milk, peanut better into a blender, blend it for 1 minute until it is smooth.

Pour the mixture into a bowl, add your preferred toppings. (Be creative!) Here I added some apple and strawberries dices, almonds, buckwheat and chia seeds.

You can also add agave syrup if you need a little sweetener!

Caramel Vanilla Pudding．焦糖雲呢嗱布丁

食譜由 The Vege Lab 提供 / Recipe by The Vege Lab

純素、無麩質、無精製糖、全食物

【焦糖雲呢嗱布丁】

1人份
準備時間：15分鐘

食材

布丁
220毫升 無糖豆乳
5克 葛粉
1克 寒天粉
15克 楓糖漿
1/2 茶匙 純雲呢嗱油
1/2 茶匙 蘭娒酒

焦糖醬
25克 有機椰糖
15克 水

做法

將豆乳、葛粉和寒天粉放入鍋中，攪拌均勻。

加入楓糖漿、純雲呢嗱油和蘭娒酒。

以中火熬煮布丁的材料，煮滾一分鐘後熄火。

將材料倒進布丁模具中，然後放進雪櫃，冷藏至少四小時至凝固。

準備焦糖醬：將糖和水放進鍋中加熱，以小火煮至濃稠和金黃色。

最後，將焦糖醬淋在純素布丁上，即成！

Vegan, Gluten Free, Refined sugar-free, Whole-food

【Caramel Vanilla Pudding】

Yield: 1 serving
Total Time: 15 min (with 4 hours freezing time)

INGREDIENTS.

Pudding
220mL Unsweentened Soymilk
5g Arrowroot powder
1g Agar agar
15g Maple Syrup
1/2 tsp Pure vanilla extract
1/2 tsp Dark Rum

Caramel sauce
25g Organic coconut sugar
15g Water

DIRECTIONS.

Whisk together soymilk, arrowroot powder and agar agar until smooth.

Add maple syrup, pure vanilla extract and dark rum into the mixture. Mix well.

Heat the mixture until simmering. Let it boil for 1 minute.

Carefully pour the mixture into the mould. Cover it in clingfilm & place it into the fridge for at least 4 hours to set.

Make the sauce : Add the coconut sugar to a saucepan with the water. Melt until its golden.

Remove the pudding from the fridge and serve with the caramel sauce. Enjoy!

RECIPE VIDEO

The Vege Lab x Charlotte In White

Creamy No "Mylk" Smoothie．無奶柔滑果昔

純素、無麩質、無精製糖、全食物

【無奶柔滑果昔】

250ml
準備時間：5分鐘

食材

1只 香蕉
1/2 火龍果
5-8粒 杏仁
2湯匙 奇亞籽
1杯 水
適量冰塊

做法

先把奇亞籽和半杯水混合攪混，放大約15分鐘，它會形成類似果凍(Gel)狀的質地。
把香蕉(愈熟的蕉甜味會愈重)，火龍果，水，冰塊，奇亞籽加進攪拌器，攪拌約一分鐘至完全柔滑即成。如果想有更高蛋白與和好脂肪的補充，可以加上一把杏仁，口感也會提升。

其實這個食譜的食材跟我平常做的果昔分別不大，不同的只是先把奇亞籽先浸透；奇亞籽本身高營養價值外，這個造法會讓其更有飽足感，讓果昔不加奶也做到柔滑口感。

如果覺得早上沒時間，也可以把奇亞籽在前一天晚上浸，隔天早上就可以用到了。

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Vegan, Gluten Free, Refined sugar-free, Whole-food

【Creamy No "Mylk" Smoothie】

Yield: 250ml
Total Time: 5 min

INGREDIENTS.

1 Banana
1/2 Pitaya
Handful of Almonds
2 tablespoon Chia Seeds
1 cup Water
Some Ice Cubes

DIRECTIONS.

Mix Chia seeds & 1/2 cup of water, mix it through and let it still for 15 minutes. It will become a gel-like texture and become the highlight of this creamy smoothie!

Then, place the banana, pitaya, water, ice cubes and chia seeds gel into a blender, blend it for 1 minute until it is smooth - add a handful of almonds if you want some good protein and fats. (And it is good to taste too!)

There might not be a big different in the smoothie ingredients, but remember, what makes it creamy is to soak chia seeds before blending it. Not only it makes a creamier smoothie without adding any kind of milk/mylk, it also make you full for a longer time!

Got no time in the morning to wait? No worries, you could also soak the chia seeds a night before.