Vegan Smoothies and Smoothie Bowls by NaturAlly FED

VEGAN SMOOTHIES AND SMOOTHIE BOWLS 20 delicious high protein recipes for health and performance

W W W.V I V O L I F E . C O . U K

It’s no secret that we love smoothies. They’re packed with nutrients, take just minutes to make and are super convenient on the go. You can have them for an energising breakfast, a bedtime snack or anywhere else in between. There’s minimal clean up, no waste… and best of all they taste AMAZING! We created this ebook to celebrate our love of smoothies and to share our best ideas and inspiration with the Vivo Tribe. All of these recipes have been tried and tested by us – so you know they’re legit! So fire up your blender and get ready to whizz up some of the best smoothies and smoothie bowls the world has ever seen. Let’s get to it!

THE BENEFITS OF SMOOTHIES Fresh fruits and vegetables are the healthiest foods on the planet. Youâ&#x20AC;&#x2122;d be hard pressed to find anyone who believes otherwise. But the problem is, our busy lifestyles mean that many of us struggle to eat enough! Thatâ&#x20AC;&#x2122;s where smoothies come in. Smoothies are an easy way to load up on an abundance of fresh, brightly coloured fruits and vegetables all in one convenient (and delicious) package! Unlike juicing, smoothies use whole fruits and vegetables, meaning nothing is wasted and you get all of the vitamins, minerals and fibre that make these foods so special. Not only is it great for your digestion, but all of this fibre slows down the energy release of the smoothie, keeping you fuller and satisfied for much longer!

Many people complain that they donâ&#x20AC;&#x2122;t have time to eat healthily, but a wholesome and energising smoothie can be whizzed up in minutes. Another great thing about smoothies is that they can easily be adapted to suit your goals. If you are trying to gain muscle and need extra energy, you can blend down plenty of calorie dense foods like bananas, peanut butter and coconut milk into a great tasting and easy to digest shake. Or on the other hand if you are looking to lose weight, you can bulk out your smoothie with leafy greens, low sugar fruits like berries, and high fibre seeds such as chia or flax to keep you full and energised for hours on end. Whatever your needs, adding a daily smoothie or smoothie bowl to your diet is one of the easiest ways to improve your health with minimal effort required. 4

SMOOTHIES VS SMOOTHIE BOWLS Whilst the benefits of smoothies are well known, people are still just catching on to smoothie bowls. But once you’ve tried them we guarantee you’ll be hooked! Smoothie bowls use all the same ingredients as a regular smoothie, just with a lot less liquid. This gives it a thicker consistency that is perfect for eating out of a bowl with a spoon! They also use more frozen fruit, to give it an ‘ice cream’ like texture. Eating your smoothies in this way feels like more of a treat and is generally much more satisfying than guzzling down a smoothie. Plus, it is even better for your digestion as you eat it more slowly and mindfully. And best of all, you can also add toppings to your smoothie bowl to take it to the next level! Fresh fruit, granola, nut butter, coconut chips, cacao nibs, pumpkin seeds…the possibilities are endless! In this recipe book we will be giving you a combination of smoothie and smoothie bowl recipes to keep things interesting. Note: To make a smoothie bowl you will need a high quality blender that has no problem blending frozen fruit with minimal liquid!

CONTENTS BLUEBERRY PIE PROTEIN SMOOTHIE

MANGO MATCHA SMOOTHIE BOWL

‘HIDDEN GREENS’ PROTEIN SMOOTHIE

SALTED CARAMEL DRAGONFRUIT SMOOTHIE BOWL

ALMOND BUTTER PUMPKIN PIE SMOOTHIE

CHOCOLATE MATCHA AVOCADO ICE CREAM

MANGO TOFU GREEN SMOOTHIE

BERRY BLAST BOWL

GREEN GAINS PROTEIN SMOOTHIE

ACAI RECOVERY BOWL

MANGO MACA CARAMEL SMOOTHIE BOWL

CASHEW CARAMEL SHAKE

CHOCOLATE PEANUT BUTTER BOWL

PINEAPPLE RASPBERRY PROTEIN SMOOTHIE

CAULI CARAMEL SMOOTHIE BOWL

PEANUT BUTTER ACAI BOWL

SALTED CARAMEL ICE CREAM SHAKE

MINT CHOCOLATE PROTEIN SMOOTHIE

TROPICAL PROTEIN ICE CREAM BOWL

LEAN GREEN SMOOTHIE

BLUEBERRY PIE PROTEIN SMOOTHIE

HIGH PROTEIN

HIGH IN OMEGA 3

HIGH IN ANTIOXIDANTS

You know you’re on to a good thing when your smoothie is packed with fibre, protein, omega 3 and antioxidants… but tastes like dessert! The combination of maca and ground flaxseed gives a delicious ‘pie crust’ flavour, whilst the blueberries and vanilla combine to make the filling. You won’t believe how good this is!

INGREDIENTS

METHOD

1 fresh banana + 1 frozen 1 cup frozen blueberries 2 medjool dates 1 tbsp ground flaxseed 1 tsp maca powder 1 scoop Madagascan Vanilla PERFORM 150ml plant milk 150ml water

Blend all ingredients in a high powered blender. Serve and enjoy!

MANGO MATCHA SMOOTHIE BOWL

HIGH PROTEIN

NATURAL ENERGY BOOST

BOOSTS BRAIN POWER

A little pinch of matcha in your smoothies goes a long way! Not only is it a natural energy booster, but matcha also contains the amino acid L-Theanine to boost brain power and enhance your focus. Give this combo a try to feel the benefits!

INGREDIENTS

METHOD

1 mango 1 frozen banana 100ml coconut milk 1 scoop Madagascan Vanilla PERFORM Â˝ tsp organic matcha powder

Blend all ingredients in a high powered blender and serve topped with coconut yoghurt, fresh berries and granola. Enjoy!

‘HIDDEN GREENS’ PROTEIN SMOOTHIE

‘HIDDEN GREENS’ PROTEIN SMOOTHIE C HIGH PROTEIN

HIGH IN ANTIOXIDANTS

RICH IN VITAMIN C

One of the easiest ways to get more greens in your diet is to hide them in smoothies! This combo has so much flavour you won’t even taste the kale, making it perfect for those extra fussy eaters.

INGREDIENTS

METHOD

2 ripe bananas 1 cup frozen blueberries Handful red grapes 1 large head of kale 1 scoop Acai & Blueberry PERFORM 200ml almond milk Optional: 1 scoop THRIVE

Add all ingredients to a high powered blender. Serve and enjoy.

@simnettnutrition

SALTED CARAMEL

DRAGONFRUIT SMOOTHIE BOWL

SALTED CARAMEL

DRAGONFRUIT SMOOTHIE BOWL C HIGH PROTEIN

RICH IN VITAMIN C

TASTES LIKE ICE CREAM!

Close your eyes and this tropical combo will transport you to a beach in Bali! By using more frozen fruit and less liquid we achieve a thick ‘ice cream’ like texture that makes it the perfect treat for those lazy summer days.

INGREDIENTS

METHOD

1 frozen banana 1 cup frozen mango 1 sachet frozen dragonfruit 1 scoop Salted Maca Caramel PERFORM Splash of water or almond milk

Add all ingredients to a high powered blender with just enough liquid to get things moving. Serve in a bowl and add your favourite toppings.

ALMOND BUTTER PUMPKIN PIE SMOOTHIE

ALMOND BUTTER

PUMPKIN PIE SMOOTHIE

SOURCE OF OMEGA 3

HIGH IN MAGNESIUM

SMOOTH + CREAMY

This smooth and creamy Autumnal combo is perfect for those cooler days! If you donâ&#x20AC;&#x2122;t like almond butter you can also use cashew butter, or pecan butter to give it a more smoky flavour.

INGREDIENTS

METHOD

1 cup almond milk 1 frozen banana 2 heaped teaspoon pumpkin puree 1 tbsp flaxseed 1 tbsp almond butter 1/2 tsp cinnamon powder 1/3 tsp ginger powder Pinch of nutmeg

You can make pumpkin puree by roasting your own pumpkin then blending it until smooth. You can also buy pre made pumpkin puree from most supermarkets. Add all ingredients to a high powered blender. Serve topped with a little more cinnamon (optional).

CHOCOLATE MATCHA AVOCADO ICE CREAM

E HIGH IN VITAMIN E

HIGH FIBRE

NATURALLY ENERGISING

This easy ‘ice cream’ is the perfect cool down on a hot summer’s day! Combining healthy fats from avocado with the energy boosting goodness of matcha, it is guaranteed to keep you focused and alert for hours on end.

INGREDIENTS

METHOD

2 frozen bananas ½ avocado 2 medjool dates, pitted ½ tsp organic matcha powder Splash of almond milk Optional: melted chocolate and granola OPTIONAL: 1 scoop of protein powder

Blend the bananas, avocado, dates and matcha with just enough liquid to get it going. Transfer to a bowl then add an optional swirl of melted chocolate and / or granola for extra indulgence!

@nourishingfir

MANGO TOFU GREEN SMOOTHIE

MANGO TOFU

GREEN SMOOTHIE

OVER 50G PROTEIN

HIGH IN CALCIUM

SMOOTH + CREAMY

It might sound weird, but putting tofu in smoothies is an excellent way to boost the protein content and add a delicious creamy texture! Surprisingly tofu also works great in all kinds of vegan desserts, including cheesecake and tiramisu.

INGREDIENTS

METHOD

2 cups frozen mango 150g block of tofu 1 cup leafy greens (kale, spinach etc) 1 scoop PERFORM Raw Cacao 200ml almond milk

Add all ingredients to a high powered blender. You can use fresh or frozen leafy greens depending on what you have available. Serve and enjoy!

@vegainsfood

BERRY BLAST BOWL

C HIGH IN ANTIOXIDANTS

HIGH FIBRE

100% RDA OF VITAMIN C

Gram for gram berries are one of the highest antioxidant foods on the planet, helping to protect your cells against free radical damage! Studies have shown that diets high in antioxidants keep you looking younger and living longer, so dive into this bowl to soak up the benefits!

INGREDIENTS

METHOD

1 frozen banana 1 handful frozen strawberries 1 handful frozen pitted cherries 1 handful frozen raspberries Â˝ an avocado 1 tbsp flaxseed 1 tbsp hemp seed Optional: 1 scoop THRIVE Splash almond milk

Blend all ingredients in a high powered blender. Serve topped with more fresh berries or pomegranate seeds for even more antioxidant action!

@phitzee

GREEN GAINS PROTEIN SMOOTHIE

HIGH PROTEIN

NATURALLY ENERGISING

HIGH IN FOLATE

This easy combo of protein, fruits, greens and matcha is perfect for an energising breakfast or a pre workout boost! A key ingredient in this recipe is pineapple which contains the enzyme bromelain. This enzyme helps assist in the breakdown of protein to help maximise your gains!

INGREDIENTS

METHOD

1 cup coconut water 1 cup frozen pineapple 1 ripe banana 1 large handful spinach Â½ tsp organic matcha powder 1 scoop Madagascan Vanilla PERFORM Optional: 1 scoop THRIVE

Blend all ingredients in a high powered blender. You can also replace the coconut water with a fresh coconut and add the young coconut meat to the blender for some healthy fats.

@jonvenus

ACAI

RECOVERY BOWL

ACAI

RECOVERY BOWL

HIGH PROTEIN

OMEGAS 3, 6 AND 9

HIGH IN ANTIOXIDANTS

This plant based feast of protein, good carbs, essential fatty acids and powerful antioxidants contains everything you need to recover after a workout!

INGREDIENTS

METHOD

2 frozen bananas 2 handfuls blueberries 1 scoop Acai & Blueberry PERFORM Â½ an avocado Splash of almond milk

Blend all ingredients in a high powered blender with just enough almond milk to get it going. Add your favourite toppings and enjoy!

MANGO MACA CARAMEL SMOOTHIE BOWL

C HIGH IN VITAMIN C

NATURAL HORMONE BALANCER

HIGH IN PROTEIN

This classic combo is one of our favourites for whizzing up at our events, and once you’ve tried it for yourself you’ll see exactly why!

INGREDIENTS

METHOD

1 cup frozen mango 1 frozen banana 1 scoop Salted Maca Caramel PERFORM 1 tsp organic gelatinised maca powder Splash of almond milk Cacao nibs Almond butter Desiccated coconut

Blend the mango, banana, protein, maca and almond milk until smooth and thick. Serve in a bowl, add toppings and enjoy!

@phitzee

CASHEW

CARAMEL SHAKE

CASHEW

CARAMEL SHAKE

B HIGH IN B VITAMINS

NATURAL MOOD BOOSTER

HIGH IN MAGNESIUM

It’s official… anything maca touches turns to gold. That includes this smoothie, and you! Not only does it taste delicious, but maca has been scientifically proven to be a natural mood booster. Cashews are also an excellent source of magnesium to help calm the nervous system, making this smoothie the perfect tonic after a hard day at work.

INGREDIENTS

METHOD

250ml cashew milk 1 ripe banana 1 tbsp cashew butter 1 teaspoon organic gelatinised maca powder

Blend all ingredients in a blender until smooth. Serve and enjoy.

CHOCOLATE

PEANUT BUTTER BOWL

CHOCOLATE

PEANUT BUTTER BOWL

Fe HIGH PROTEIN

HIGH IN MAGNESIUM

HIGH IN IRON

If you don’t like chocolate and peanut butter, we’re not sure we can trust you. This delicious combo tastes like dessert but is perfectly acceptable for breakfast… we promise!

INGREDIENTS

METHOD

2 frozen bananas 1 handful frozen blueberries 1 scoop PERFORM Raw Cacao 100ml coconut milk 1 tsp cacao powder 2 tbsp peanut butter Fresh fruit

Blend your frozen bananas, blueberries, PERFORM, coconut milk and cacao powder in a high powered blender. Add 1 tablespoon of peanut butter and blend again until smooth and creamy. Transfer into a bowl then top with the remaining peanut butter and fresh fruit of your choice (banana coins or strawberries work well!)

PINEAPPLE RASPBERRY

PROTEIN SMOOTHIE

PINEAPPLE RASPBERRY

PROTEIN SMOOTHIE

C HIGH IN VITAMIN C

HIGH FIBRE

HIGH PROTEIN

This energising and refreshing smoothie combo is the perfect way to start any morning. It is full of fibre to keep you full, carbohydrates to keep you energised and protein to keep your blood sugar stable. You can also add a handful of spinach to make it even healthier (but not quite so pretty!)

INGREDIENTS

METHOD

1 cup frozen pineapple 1 ripe banana 1 large handful frozen raspberries 200ml coconut water 1 scoop THRIVE Pineapple Lemongrass 1 scoop Madagascan Vanilla PERFORM

Blend all ingredients together in a high powered blender. If you donâ&#x20AC;&#x2122;t have coconut water then regular water will work too!

CAULI CARAMEL SMOOTHIE BOWL

HIGH IN FIBRE

FILLING AND ENERGISING

HIGH IN PROTEIN

Another curveball ingredient for your smoothie bowls: cauliflower! Steam it, freeze it then add it to your blender to bulk out your bowls with extra fibre and nutrients. We promise you wonâ&#x20AC;&#x2122;t taste it!

INGREDIENTS

METHOD

1/2 cup steamed then frozen cauliflower 1 frozen banana 1/2 cup frozen blueberries 1 cup almond milk 1 scoop PERFORM Salted Maca Caramel 1 tsp almond butter

Blend all ingredients in a high powered blender then serve in your biggest bowl! Optional: Add an extra swirl of nut butter, fresh berries and granola for toppings.

@thenakdkitchen

PEANUT BUTTER ACAI BOWL

HIGH IN ANTIOXIDANTS

HIGH PROTEIN

COOLING AND REFRESHING

Acai bowls are fast becoming a worldwide phenomenon, and once you’ve tried them you’ll know exactly why! Acai bowls are packed with antioxidants and are super refreshing too, making them ideal as a post workout cool down or as a snack on a hot day. Give this one a try!

INGREDIENTS

METHOD

2 frozen bananas 1 pouch of frozen acai 1 large handful frozen blueberries 1 tbsp peanut butter 1 scoop Acai and Blueberry PERFORM

Blend all ingredients in a high powered blender with a small splash of water to get it going. Serve and add your favourite toppings!

SALTED CARAMEL ICE CREAM SHAKE

HIGH PROTEIN

FILLING AND ENERGISING

HEALTHY DESSERT OPTION

INGREDIENTS

METHOD

1 can full fat coconut milk 2 frozen bananas 1 tsp maca powder 1 scoop Salted Maca Caramel PERFORM

1. Leave a can of coconut milk in the fridge overnight. Scoop out the solid part at the top and transfer to a bowl. ‘Whip’ it with a fork until it becomes fluffy like whipped cream. 2. Add the leftover water from the can to your blender with half of the cream and your other smoothie ingredients. Blend well and pour into a glass. Top with the remaining coconut milk and enjoy!

MINT CHOCOLATE PROTEIN SMOOTHIE

HIGH PROTEIN

GREAT FOR DIGESTION

HIGH IN FIBRE

If youâ&#x20AC;&#x2122;re looking for a high protein shake that is also great for your digestive health, look no further than this mint chocolate protein smoothie! This recipe contains fresh mint leaves, which act as a natural anti-spasmodic to soothe the digestive tract, along with chia seeds which are high in soluble fibre. Plus, it also contains 10 billion probiotics thanks to the scoop of THRIVE to help balance your gut bacteria!

INGREDIENTS

METHOD

1 frozen banana 2 medjool dates 250ml cashew milk 1 scoop PERFORM Raw Cacao 1 scoop THRIVE Wild Berry 1 tbsp chia seeds 1 tsp raw cacao powder Small handful fresh mint leaves

Blend all ingredients in a high powered blender until smooth. Garnish with some extra mint leaves and serve.

TROPICAL

PROTEIN ICE CREAM BOWL

TROPICAL

PROTEIN ICE CREAM BOWL

C HIGH PROTEIN

HIGH IN VITAMIN C

BANANA FREE!

This high protein smoothie bowl combines pineapple, mango and papaya with our delicious Madagascan Vanilla protein powder to take you to a tropical paradise! The frozen papaya works as the perfect replacement for bananas in this recipe, giving it a delicious creamy texture and smooth consistency.

INGREDIENTS

METHOD

1 cup frozen mango 1 cup frozen papaya 1 cup frozen pineapple 1 scoop PERFORM Madagascan Vanilla 100ml coconut water

Blend all ingredients together in a high powered blender. Serve, add your favourite toppings and enjoy!

LEAN GREEN SMOOTHIE

GREAT FOR DIGESTION

NATURALLY DETOXIFYING

LOW CALORIE

This easy green smoothie is big on taste but low on calories! It is packed with leafy greens which are high in nutrients and fibre, along with pineapple which is great for the digestive system. Great for those mornings when you’re feeling a little sluggish!

INGREDIENTS

METHOD

1 cup frozen pineapple 1 handful fresh raspberries ½ an apple, chopped 1 handful spinach 1 handful kale 200ml coconut water

Blend all ingredients, serve and enjoy!

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