smoothies

1.Chocolate Protein Drink‏

Drink it after heavy fitness training when you need to recover quickly. It is recommended to eat some protein and carbohydrates within 20 minutes after a finished workout so that the muscles build up instead of break down. Do you find the amount of protein powder high? Adjust the amount according to your body size and metabolism. The smoothie is high in protein and calories, if you drink it at night after a workout, you can probably eat a bit less for dinner/supper.

ingredients

2 glassek

• 200 ml chocolate protein powder
• 1 banana
• 400 ml milk

preparation

• 1. Blend banana, milk and protein powder to a smoothie.
• 2. Serve immediately to you and your workout buddy or bring to the gym in a shaker. Note that the recipe is for two people.

2.Ginger, Honey and Lemon‏

Ginger is a root vegetable which has been grown since time immemorial in Asia. It's said to be the most widespread plant in the world after pepper. Even if it hasn't been grown in the west, it's a vital part in western food history. Who hasn't heard of ginger bread? Ginger is anti-inflammatory and increases the blood circulation.

ingredients

2 glasses

• 200 ml fat Turkish or Greek yoghurt
• 2 tsp grated fresh ginger
• 1 tbsp honey
• 2 tsp lemon juice
• 3 ice cubes

preparation

• 1. Peel and grate the ginger.
• 2. Put it in a blender along with yoghurt, honey and ice cubes. Squeeze the lemon.
• 3. Blend everything to a smooth drink. Serve as a refreshing alternative to tea when someone you care about has a cold.

3.Strawberry‏

This smoothie has a lovely taste in all its simplicity. It's sweet and tastes like summer. Be sure to buy a good vanilla yoghurt, not some light version, but the real stuff with about 2-3% fat.

ingredients

2 glasses

• 500 ml strawberries
• 250 ml vanilla yoghurt (ca. 2-3% fat)
• 2 tsp vanilla extract

preparation

• 1. Blend strawberries, vanilla yoghurt and vanilla powder. Drink immediately!