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365 Vegan Smoothies: Boost Your Health With a Rainbow of Fruits and Veggies [Englisch] [Taschenbuch]

Kathy Patalsky
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2. Juli 2013
With 100,000 Twitter followers and a blog that receives half a million unique visitors a month, food writer Kathy Patalsky loves sharing her passion for healthy, vegan cuisine. With 365 Vegan Smoothies, she makes it possible for everyone to enjoy this daily diet enhancement that is free of animal products (even honey) and the saturated fats, chemicals, and hormones that often accompany them.From her frosty sweet "Peach Pick-Me-Up" to green smoothies such as her revitalizing "Green with Energy," Patalsky's innovative smoothie recipes are built around themes such as brain boosters, weight loss, healthy digestion, and detoxification. She also includes mood tamers, such as the "Cheerful Chocolate Chia," with B-complex vitamins and omega fatty acids to boost serotonin levels. Featuring vibrant color photographs and simple steps to stock a healthier pantry, 365 Vegan Smoothies serves up the perfect blend for everyone.

Wird oft zusammen gekauft

365 Vegan Smoothies: Boost Your Health With a Rainbow of Fruits and Veggies + Vegane Smoothies: Natürliche Power aus dem Glas + Vegane Rohköstlichkeiten aus dem Mixer: Smoothies, Suppen, Eiscreme und mehr
Preis für alle drei: EUR 38,49

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  • Taschenbuch: 336 Seiten
  • Verlag: Penguin (2. Juli 2013)
  • Sprache: Englisch
  • ISBN-10: 158333517X
  • ISBN-13: 978-1583335178
  • Vom Hersteller empfohlenes Alter: Ab 18 Jahren
  • Größe und/oder Gewicht: 22,1 x 18,3 x 2 cm
  • Durchschnittliche Kundenbewertung: 5.0 von 5 Sternen  Alle Rezensionen anzeigen (4 Kundenrezensionen)
  • Amazon Bestseller-Rang: Nr. 1.387 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)

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Über den Autor und weitere Mitwirkende

Kathy Patalsky is a prolific food blogger, writer, and photographer. She is originally from Santa Cruz, California.

Leseprobe. Abdruck erfolgt mit freundlicher Genehmigung der Rechteinhaber. Alle Rechte vorbehalten.

Why Vegan Smoothies?

Every smoothie recipe in this book is one hundred percent plant-based, vegan. Nutritional information and all. No thinking required. Vegan smoothies are free of the animal products that you oft en ? nd in smoothie recipes, such as dairy milk, dairy yogurt, and honey. Dairy from animals can contain saturated fat, hormones, chemicals, and more. And for some people, digesting dairy is a taxing process.

Not only can animal products be harsh on your body, they are de?nitely harsh on the animals they come from. By choosing vegan plant-based smoothies, you are making a compassionate choice for animals—and a smart choice for our planet.

Not vegan? Totally OK. You don’t have to be vegan to love these recipes. And blending up plant-based smoothies is an excellent way to experiment with vegan cuisine. You may be pleasantly surprised at what you don’t miss—and how vibrant, energized, light, and satis?ed you feel.

Vegan Substitutions for Dairy

I’m making it easy for smoothie lovers. There is no reason why you would need dairy products to build a delicious smoothie, and here is how I do it with common substitutions:

dairy yogurt —› non-dairy yogurt (such as soy, almond, or coconut yogurt)

dairy milk —› non-dairy milk (such as almond, rice, cashew, soy, coconut, grain, or ?ax milk)

whey protein powder —› dairy- and casein-free protein

powders (soy, hemp, pea, or other vegan protein


whipped cream —› soy, rice, or coconut whipped topping

Smoothie Recipe FAQs

1. Q: What do you mean by “healthy fats”? And aren’t all fats bad for me?

A: First, when talking about fat, it is a good idea to evaluate your cognitive relationship with consuming foods that are rich in fats. If you are the type of eater who gravitates toward foods labeled “fat-free,” you may need to readjust your thinking. The truth is, you should be including fat in your diet. And even though, calorie-wise, all fats contain 9 calories per gram, health-wise, not all fats are created equal. Some are healthier than others; thus the term “healthy fats.”

Eating 10 grams of fat from butter is much less healthy than eating 10 grams of fat from walnuts. Walnuts are much higher in “healthy fats” than butter.

Healthy fats can include monounsaturated fats, polyunsaturated fats, and omega-3 essential fatty acids, aka EFAs.

Healthy fat intake plays a signi?cant role in wellness. Everything from appetite control, brain function, mood regulation, and even weight loss may be in?uenced by whether or not you are consuming enough healthy fats.

Healthy fats for your smoothies include avocado, nuts, nut butters, seeds, and healthy nut and seed oils like ? ax, chia, walnut, pumpkin seed, and hemp.

Another important point is that some vitamins, like vitamin A (from beta-carotene), vitamin K, vitamin E, and vitamin D, are fat-soluble. This means that your body needs some fat present to properly absorb these nutrients. So adding a drizzle of ?ax oil, a handful of nuts, or a teaspoon of nut butter to your smoothies may actually help with total nutrient absorption.

On the ?ip side, should you be limiting “unhealthy” fats? Most experts agree that you should pay attention to hydrogenated fats, with their trans-fatty acids, and saturated fats in your diet. For example, the American Heart Association’s Nutrition Committee strongly advises that “healthy Americans over age two limit their intake of trans fat to less than one percent of total calories.”

2. Q: What’s with all the coconut water ice cubes?

A: You will ?nd lots of smoothies using coconut water ice cubes instead of ice. The reason for this is that coconut water cubes add nutrients and a subtle sweetness yet serve the same purpose as plain water ice cubes—to add frostiness to the texture and chill the smoothie. Substitute regular ice for the coconut water cubes if you like or if you don’t have coconut water in the house.

3. Q: What are the di?erent types of smoothies?

A: Not all smoothies are created equal! The term “smoothie” refers to a broad umbrella of recipes.


4. Q: Is there a basic smoothie formula?

A: I would say yes if there were only one variety of smoothie. But as you will learn from my recipes, smoothies come in a wide variety of textures, colors, ?avors, and temperatures. But for a “classic” frosty-creamy smoothie I like to stick close to this ratio:

1 cup liquid 1½ cups frozen fruit optional ½ cup softer fruit or veggie or liquid (such as room-temperature banana, kiwi, kale, or soy yogurt) ¼ to ½ cup ice

When adding leafy greens to a smoothie, I use roughly ½ cup of liquid for every 2 cups of greens to help blend the smoothie.

5. Q: How long do I blend my smoothie for a smooth texture?

A: You never want your smoothie to be lumpy—thus the term “smoothie.” When the smoothie is a uniform color and is blending in a smooth swirl, it is done. Try not to overblend, as your smoothie will start to “melt” from the heat of the blender

  1. Green Smoothie. A green smoothie is green in color, as it contains green ingredients. Green smoothies vary in texture and ?avor but are usually a blend of fruits and veggies to optimize ?avor. Contrary to what you may think about foods that are green, green smoothies are usually quite sweet in ?avor from the blended fruits and veggies.
  2. Frosty. A frosty is very similar to a smoothie; however, instead of being silky and creamy, it has a notably icy and “frosty” texture. A frosty, because of its iciness, is usually a bit colder than a smoothie and melts more slowly. However, just a like a smoothie, a frosty is vibrant in ?avor and rich in whole foods, and it does not have a watered-down taste. A watermelon frosty is a good example.
  3. Frozen. Seeking a super-light and refreshing blend? Try a frozen. Frozens are a refreshing option for hydration, as they are mostly a frozen version of a liquid drink. Think of frozen lemonade. Lots of sweet clear liquid, blended with a large amount of ice and maybe some frozen fruit to accent. Frozens are generally lower in ?ber and whole foods than frosties.
  4. Whole Food Smoothie. This type of smoothie simply contains mostly whole food ingredients. For example, instead of adding orange juice, you might add a whole peeled orange plus a splash of water to help with blending. Most green smoothies—rich in leafy greens—are also whole food smoothies.
  5. Grain, Nut, or Seed Shake. Creamy, delicious, and packed with diverse nutrients like protein, ?ber, complex carbs, and vitamins, grain, nut, and seed shakes o?er your body a break from the traditional fruit-and-veggie-style blend.
  6. Protein Smoothie. A protein smoothie is any blend that is particularly rich in protein. Maybe it contains a scoop of hemp seeds, nut butter, or protein powder. Protein smoothies usually use a non-dairy milk or water base.
  7. Shake. A shake is a broad term for smoothies that resemble thick, creamy milkshakes—they are less icy and usually do not need any ice at all. Frozen bananas are often used in shakes, which often feature “dessert” ?avors like cacao, maple, nut butter, and vanilla.
  8. Cooler or Tonic. Coolers and tonics are the thinnest of all the smoothie...

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1 von 1 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen perfekte smoothie-rezepte 24. Dezember 2013
Dieses Buch ist wirklich genial! Nicht nur mir als Veganerin schmecken die Rezepte extrem gut - auch der Rest meiner Familie ist begeistert! :) Die Rezepte sind vielseitig und doch immer sehr lecker; es gibt alles Mögliche vom grünen Smoothie bis zum "frosty", der besser schmeckt als Eis und auch noch viel gesünder ist ;)
Wer einen guten Standmixer hat, wird viel Spaß mit den Rezepten aus diesem Buch haben! :)
Eindeutige Kaufempfehlung! :)
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1 von 1 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Alles was ich erwartet habe und mehr... 16. August 2013
Von Marko
Format:Taschenbuch|Verifizierter Kauf
Die Rezepte sind durchweg genial, alle extrem lecker und gelingen immer.

Selbst die Exoten die ich bis jetzt ausprobiert habe (Avocado-Ananas z.B.) haben mich positiv überrascht.

Also Mixer kaufen und los geht's. Klare Kaufempfehlung von mir.
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5.0 von 5 Sternen Das perfekte Smoothie-Buch 17. April 2014
Von Anna
Format:Taschenbuch|Verifizierter Kauf
Dieses Buch erspart misslungene Experimente und Frust beim Smoothie-Genuss-Erstellen. Ich liebe es total und empfehle es jedem weiter, der es in meiner Küche auch nur beiläufig begutachtet. Mich begeistern besonders folgende Tatsachen:

* Register sortiert nach Zutaten - Eine Mango zur Hand und keine Ahnung, wie man sie kombinieren könnte? Nachschlagen und losmixen!
* Einfache Rezepte - keine komplizierten Handgriffe oder unzugängliche Zutaten
* LECKERE Rezepte - ich habe noch keinen Smoothie aus dem Buch gemacht, der mir NICHT geschmeckt hat

Jeder mag Obst... nicht nur Veganer ;). Ein super "Koch"-Buch für jeden Haushalt. Smoothies sind eine wunderbare Sache, die Leib und Seele Spaß macht. Würde dieses Buch jederzeit wieder kaufen und in Zukunft ganz sicher auch öfters verschenken.
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5.0 von 5 Sternen Perfekt für ein gesundes Leben 12. Januar 2014
Von Panda
Format:Taschenbuch|Verifizierter Kauf
Einfach nur unersetzlich. Das Softcover ist ein bisschen störend, weil es sehr schnell runterrampert, wenn man es jeden Tag benutzt, aber das ist letzten Endes halb so wild.
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Die hilfreichsten Kundenrezensionen auf Amazon.com (beta)
Amazon.com: 4.8 von 5 Sternen  79 Rezensionen
22 von 24 Kunden fanden die folgende Rezension hilfreich
Von Geraldine Ahearn - Veröffentlicht auf Amazon.com
Format:Taschenbuch|Verifizierter Kauf
Kathy Patalsky delivers 365 Vegan Smoothies, a 12 month wellness program, tips, photos and more. In her Foreword, she explains the health benefit of smoothies, including information for those who want simple and fast. She also highlights information on breakfast opinions, and nutritious choices. This book is informative, concise, and educational. The author gives reasons to drink smoothies, and why vegan smoothies are important. In addition, she includes 10 types of smoothies, myths and facts, and tips on Smoothie ingredients. There is additional information on kitchen tools, and helpful tips. The types of Smoothies include: detox; energizing; Slim-Down; strengthening; Calming; Brain-boosting; Healthy-Digestion; Healthy Heart; Anti-Aging; Mood-Boosting; Immunity-Boosting; and Beauty-Boosting. There are 5 tips for working without a high-speed blender. Also, there are Substitutions for: Greens; Citrus; Berries; Creamy texture; Roots; Sweeteners; and more. Some of the Smoothie Recipes include: JAZZY GINGER GRAPE; DANCING BLACKBERRY; FRESH STRAWBERRY -MATCHA MORNING; HOT PINK FROSTY; and many more tasty recipes. I made the COFFEE-BANANA FREEZE, and the FROZEN RASHBERRY LEMONADE Smoothies. They were delicious, and filling. As we try new recipes, I will leave updates. Enjoyable, simple, and healthy. Highly recommended!
14 von 15 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Nutrition educator: I love this book! 4. August 2013
Von BDavis - Veröffentlicht auf Amazon.com
Format:Kindle Edition|Verifizierter Kauf
We ordered 365 Vegan Smoothies, and I love it!!! We are health-conscious vegan, so, I'm not a fan of vegan 'junk' food, or anything high-sugar/ high-fat. And, I caution folks against going 'overboard' and blending, for example, 5-6 fruits all at once in a smoothie. Love that Kathy Patalsky's recipes are very well-balanced, and include some super-foods, etc. She has a variety of smoothies for energizing, detox, calming, immunity, and more, but with natural/ whole-foods 'boosts' instead of questionable powders, etc. that one might get at a smoothie shop. Great recipes, that have all been tested to taste great! (So, no smoothie 'oops!' like we've accidentally made on occasion from ingredients that just didn't go well together!) So glad to have this recipe book: it lives right next to our Vitamix!
18 von 21 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Spot On 13. Juli 2013
Von M. Martinelli - Veröffentlicht auf Amazon.com
Format:Taschenbuch|Verifizierter Kauf
I was a bit disappointed to see that the first 76 pages are explanatory and informational only (with no recipes). BUT, there really are 365 vegan smoothie recipes that are separated in categories -- (1) detox; (2) energize; (3) slim-down; (4) strengthening; (5) calming; (6) brain-boosting; (7) healthy-digestion; (8) heart healthy; (9) anti-aging; (10) mood boosting; (11) immunity boosting; and (12) beauty boosting. I've been a vegan for over 20 years so I am very familiar with nearly all of the ingredients in this book. Some are easily found at Whole Foods but maybe not in your average neighborhood grocery store (acai berries, buckwheat groats, hemp seeds, cacao nibs). If you don't have a store near you, there are plenty of other recipes that include very normal and healthy ingredients. And the author also notes substitutes if some ingredients are not readily available. I have numerous vegan cookbooks. Numerous!! This cookbook gets pushed to the top of my list. If you are into smoothies already or want to start getting into smoothies, this book is ideal. (Nutritional information is also listed after each recipe which is incredibly helpful.) I don't think you will be disappointed if you buy this book. It's a whole lot of information and recipes for a very reasonable price.
8 von 8 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Huge variety of healthy vegan smoothies 31. August 2013
Von shelfishness - Veröffentlicht auf Amazon.com
As a vegan smoothie fan, I have read a number of plant-based smoothie books. This is by far my favorite. It is jam packed with delicious smoothie recipes that blend fruits, vegetables, nuts and seeds into tantalizing concoctions. The pictures are wonderful, the directions are simple, and the recipes are diverse. Options like Berry Blender Oatmeal, Pecan-Maple Pie Shake, Minty Melon Cool Down, Walnut Carrot Cake, A-Peel-ing Chai Shake, and Macadamia-Banana Daydream are delicious as dessert or breakfast smoothies. Each chapter focuses on a different type of smoothie (I.e. detox, digestion, immunity, calming, etc.). This book is already looking worn in because it has been well loved; it is a great addition to my cookbook collection.
8 von 8 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Game Changer 18. August 2013
Von Megan - Veröffentlicht auf Amazon.com
Format:Taschenbuch|Verifizierter Kauf
I've been vegetarian for twelve years and I've never loved smoothies as much as I do with this book! Since receiving it, both the book and my blender have new permanent homes on the countertop because I make one of these smoothies at least once a day.
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