Are you looking for a different way to get your daily servings of fruits and veggies? Smoothies are great, but in addition to potential carb-loading and the resulting sugar spikes that come from quickly drinking this meal-in-a-cup, you may forget to add enough proteins and fats that would make each drink nutritionally well-balanced. A fun, filling and beautiful alternative is the smoothie bowl.
We all know the importance of eating a breakfast that provides energy-producing, heart-healthy benefits, like toasts, omelets, oatmeal, and granola, and now we can add smoothie bowls to the list. In addition to enjoying your favorite smoothie blends, a variety of toppings can help make each bowl more robust and will help you feel fuller, longer. They also make great dessert and lunch options.
Unsweetened coconut shavings
Almonds (whole or slivered)
Sunflower seeds, Chia seeds
Goji Berries, Golden Berries
Fresh Herbs (such as mint or basil)
Piling on these toppings can reduce the ingredients in the actual smoothie, potentially decreasing your carbohydrate and calorie intake. You won’t need so much yogurt in the smoothie if you add heaping amounts of nuts, seeds and low-sugar fruits on top.
Making The Smoothie Bowl
How you choose to make each bowl will rely on your taste buds but keep these tips in mind. First, be wary of packing on high-sugar fruits and starchy vegetables. Great low-sugar options that are in-season during the summer (or found easily year-round) include:
Kiwi, watermelon, lemons
Figs, blueberries, strawberries, blackberries
Freezing your fruits and vegetables beforehand will reduce your need for ice.
A liquid is the other major constituent in smoothie making. Many people use milk, water, juice, and yogurt (which also creates a thick consistency). Coconut water, which is rich in nutrients and other healthy components, is a wonderful liquid alternative. And if you want to incorporate yogurt, Greek yogurt is known for being high in protein while still low in sugar.
Papaya, Kiwi, and Mint Bowl
This was a fun concoction that I came up with using fruits on-hand at home and mint from my mom’s garden.
3 mint leaves
Blend the ingredients and pour into a bowl. Add additional chopped kiwi, papaya, coconut shavings, and chia seeds on top.
Simple Watermelon Strawberry Smoothie Bowl
1 ½ cups scooped watermelon
½ or ¾ cup of chopped strawberries, fresh or frozen (the quantity depends on your preference)
1 cup Greek Yogurt
½ cup of water or coconut water
ice cubes (quantity will vary to preference)
Blend everything together. Finish with your choice of toppings including chia seeds, fresh strawberries, almonds, and watermelon slices.
Green Smoothie Bowl
Leafy greens are the superstars in this mixture that has an infinite number of variations.
1 cup of kale or spinach
1 frozen banana
½ cup frozen fruit of choice (mango or strawberries are great ideas)
1 cup of coconut milk (or less for a thicker consistency)
Blend together, then pour into a bowl. Top with sliced bananas, blueberries, and any nuts or seeds that you like.