fig smoothie bowl

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.

 

Healthy Toppings:

Fresh fruit

Unsweetened coconut shavings

Almonds (whole or slivered)

Sunflower seeds, Chia seeds

Quinoa, Granola

Avocado

Goji Berries, Golden Berries

Fresh Herbs (such as mint or basil)

Green spirulina bowl with oats, goji berries, and

Green spirulina smoothie bowl with oats, goji berries, flax and pumpkin seeds

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

Cucumbers

Avocados

Kale, spinach

smoothie ingredients

A variety of toppings can help make each bowl more robust and will help you feel fuller for longer.

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.

kiwi smoothie bowl

Kiwi smoothie bowl with raisins, granola, pine nuts, and mint

½ papaya

1 kiwi

3 mint leaves

coconut water

ice

 

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

watermelon smoothie bowl

Watermelon strawberry  smoothie bowl with coconut, granola, and mint

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.

green smoothie bowl

Green smoothie bowl with banana, kale, pumpkin seeds, coconut, and blackberries

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.