As you requested, I put together a couple of smoothie bowl ideas and today I wanted to share them with you. Just in the nick of time for summer, these smoothie bowls are refreshing and sure to keep you cool even on the hottest of days. Not only do they taste amazing, but they are also jam-packed with nutrients that make you feel amazing. Typical smoothie bowls are usually loaded with added sugar but these are not. Just like in my last recipe, all the sources of sugar in these bowls are naturally derived from the fruits themselves, and a very small amount of Medjool dates. As I’ve previously mentioned, an excessive amount of sugar is never good for you as it will give you a burst of energy and leave you crashing later on. So for that reason, we’ve made our own that includes healthy fats, plenty of antioxidants, and some protein to help fill you up.
The most common smoothie bowls are typically made with acai berries but I wanted to offer up some alternatives because acai may not be accessible to everyone. Acai bowls have become very popular because acai berries offer a diverse combination of nutrients. Not only is it one of the best sources of antioxidants but it also contributes some essential fatty acids ( omega-6 & omega-9), and offers almost 100% of your total dietary fiber intake. I decided to go a different route because as I mentioned, acai may not be the most available option. Nonetheless if we combine a variety of fruits, healthy fats, and protein we are able to achieve a smoothie bowl that is just as nutritious but for a fraction of the cost of a single acai packet. Always keep in mind that you don’t have to spend a lot of money to make nutritious and delicious meals. Make it work for you and just try to get creative with items you already have.
1. Tropical Smoothie Bowl
- 1 cup frozen pineapple
- 1 cup frozen mango
- 2 pitted Medjool dates
- 2/3 cup light coconut milk
- Optional toppings: unsweetened coconut flakes, almonds, 1/4 cup granola (with chia/flax seed), macadamia nuts, greek yogurt
- Add coconut milk into the blender first then add the remainder of the ingredients.
- If the blender has a hard time combining everything, use a spoon to scrape the sides and continue to blend until a smooth thick texture is achieved.
Nothing screams summer more than tropical fruit, and for this recipe, I decided to go with pineapple and mango. These are two of my favorite fruit combinations and combined with a little bit of coconut milk, it makes for the perfect treat. Both the pineapple and mango are loaded with Vitamin C which is an antioxidant that helps to prevent oxidative stress from occurring. Antioxidants help to protect the body from all the wear and tear that naturally occurs as we age so the more of these you can eat, the better. Not only does this smoothie bowl pack the punch with Vitamin C, but it also has a healthy serving of Vitamin A which is important for cell maintenance and vision in particular. I used coconut milk as my liquid to not only bring out the tropical flavors but also to provide a healthy source of fat to help keep you full. I used the light coconut milk instead of the regular full-fat version to avoid some additional calories and saturated fat. Like in my last recipe, I used dates to provide some natural sweetness which makes this smoothie bowl healthier than those store-bought ones.
2. Berry Bowl
- 2 cups frozen berry mix
- 1 frozen banana
- 2/3 cup light coconut milk
- 3 pitted Medjool dates
- 4 tablespoons Greek yogurt
- 2 teaspoons fresh lime juice (about half a medium sized lime)
- Optional toppings: 1/4 cup granola, frozen raspberries, chia seeds, any nuts/seeds
- To your blender add in your wet ingredients first- coconut milk, greek yogurt and blend to combine.
- Add in fruit, Medjool dates, and lime juice.
- If necessary, stop halfway through to scrape the side of the blender and continue to combine until thick and creamy.
As I mentioned earlier, part of the reason so many people gravitate towards acai bowls is that it has one of the greatest amounts of antioxidants per serving. However, by using a frozen berry mix that has a variety of berries, we can assure that we get in all the antioxidants we need. The variety of colors between each type of berry assures that you are getting a variety of antioxidants as each color represents the presence of a different antioxidant. The berry mix I chose contains pomegranate, cherries, raspberries, blueberries, and strawberries. You can use whichever frozen berry mix but I do recommend choosing one that has blueberries.
Blueberries contain a greater amount and variety of antioxidants when compared to blackberries and strawberries. Apart from the berry mix, the banana contributes potassium which is important for muscle contraction. Keep in mind that your heart is a muscle so potassium is a key player for your overall heart health. The Greek yogurt serves as a source of probiotics, which regulates the bacteria in your gut, and protein which repairs and grows new cells throughout the body. The squeeze of lime juice helps to bring this smoothie bowl to life as the flavors compliment the berries while lightening up the creaminess from the greek yogurt. Again to keep this recipe simple and easy we used the dates as our sweetener and the coconut milk as our liquid to help make blending easier and as a source of fat.
There are two products I thought I would show you because I think this is where you need to be careful when choosing what to top your smoothie bowls with. When it comes to choosing granola and coconut flakes, be sure to pay attention to the sugar content. So many granolas come loaded up with added sugars so try to aim for one that has no sugar or no more than 4 grams. I chose this particular granola because it makes it so much easier to reach the daily recommendation of 25-30 grams of dietary fiber. It includes whole oats, oat bran, and brown rice to help fill you up and it meets the criteria of 4g of sugar per serving. You can also choose one that already includes flax/ chia seeds for an extra boost but it is up to you. As for the coconut flakes, I always buy unsweetened because most of the time whatever I am adding them to have plenty of sweetness and doesn’t need any more sugar.
Best of luck,