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!

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.