How to Make a Healthy Smoothie Bowl

How to Make a Healthy Smoothie Bowl

smoothie bowlHealth

Having a smoothie bowl for breakfast can give you the energy you need to start the day. Packed with vitamins, minerals, and antioxidants, this bowl of fruity deliciousness nourishes the mind and body. You only need a blender and a few fruits to make this recipe, and it takes little time to prepare. If you are planning to make an acai bowl, we recommend to use the best blender for frozen acai bowls. If you don’t have time in the mornings, you can always make it the night before and refrigerate it.

Getting in all the recommended servings of fruit isn’t easy in our fast-paced world. Luckily, smoothie bowls help save the day because they pack 5-6 servings in one bowl. Feel free to swap whatever fruits you like for the ones in the recipe. Although, we think the recommended berries go great together.

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Here’s how to make a healthy smoothie bowl

smoothie bowlWhat you need:

  • High-powered blender
  • 1 large bowl
  • 4 smaller bowls
  • Spoon

Ingredients:

  • Cup of frozen raspberries
  • One cup of frozen blueberries
  • Cup of frozen blackberries
  • Cup of frozen mango
  • A handful of your favorite nuts for toppings
  • A couple of dark chocolate squares for garnish
  • A few strawberry and banana slices as toppings
  • A sprig of mint

How to make a smoothie bowl:

  1. Blend up the frozen raspberries and place them in a small bowl.
  2. Blend up the frozen blueberries, and place in a second small bowl.
  3. Then blend the frozen blackberries and pour them into the third small bowl.
  4. Finally, blend the frozen mango and pour it into the last small bowl.
  5. Alternatively, feel free to blend all the fruits together to save time. However, we think the bowl looks prettier when the fruits are blended separately.
  6. Pour the blended fruits into the large bowl one at a time.
  7. Use a spoon to create swirls in the blended fruit to add aesthetic appeal.
  8. Next, add the nuts, sliced fruit, chocolate squares, and mint as garnish. Feel free to decorate it nicely for Instagram or just for your own satisfaction in creating a culinary masterpiece.

Health benefits of this sweet smoothie bowl

Here are the healthy reasons to try this tasty dish.

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smoothiesMango

Mangoes are low in calories but packed with nutrients and are called the “king of fruits” for a reason. One 100g cup of raw mango contains the following:

  • Vitamin C: 44% DV
  • Magnesium: 3% DV
  • Manganese: 3% DV
  • Potassium: 4% DV
  • Vitamin B6: 9% DV
  • Vitamin E: 6% DV
  • Folate: 11% DV
  • Calcium: 1% DV
  • Calories: 60
  • Protein: 1%
  • Carbs: 5%
  • Dietary fiber: 6%
  • Vitamin A: 7% DV

Blueberry

Blueberries are proof that nutritious things come in small packages. They can improve heart health, bone strength, skin health, and blood pressure. Blueberries can also help prevent diabetes and cancer. One 148g cup of blueberries contains:

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  • Vitamin C: 24% DV
  • Manganese: 25% DV
  • Vitamin K: 36% DV
  • Vitamin B6: 5% DV
  • Magnesium: 2% DV
  • Iron: 2% DV
  • Calories: 85
  • Protein: 2%
  • Carbs: 7%
  • Dietary fiber: 14%

Raspberries

Raspberries have so many nutrients for being such a tiny fruit! They’re an excellent source of various vitamins, minerals, and antioxidants. A 100g cup of raspberries has the following nutrients:

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  • Vitamin C: 43% DV
  • Vitamin B6: 5% DV
  • Magnesium: 5% DV
  • Calcium: 2% DV
  • Iron: 3% DV
  • Protein: 2%
  • Carbs: 4%
  • Dietary fiber: 28%
  • Calories: 53

Blackberries

Blackberries are also packed with essential nutrients and antioxidants. They can help lower cholesterol, protect from some cancers, and prevent infections. You can add them to smoothies, oatmeal, cereal, or enjoy them as a snack. A 100g cup of blackberries contains these nutrients:

  • Vitamin C: 25% DV
  • Vitamin A: 4% DV
  • Magnesium: 6% DV
  • Vitamin E: 8% DV
  • Vitamin K: 19% DV
  • Zinc: 6% DV
  • Calcium: 3% DV
  • Iron: 5% DV
  • Carbs: 3%
  • Protein: 2%
  • Dietary fiber: 20%
  • Calories: 43

Dark chocolate

chocolateDark chocolate that’s at least 70-85% cacao is a powerhouse of nutrients. It contains many antioxidants such as polyphenols and flavanols. In fact, one study found that dark chocolate had more antioxidant activity than blueberries and acai berries! It can also lower blood pressure and bad cholesterol, reduce heart disease risk, and improve brain health. One ounce of dark chocolate has the following nutrients:

  • Iron: 19% DV
  • Copper: 25% DV
  • Manganese: 27% DV
  • Magnesium: 16% DV
  • Phosphorus: 9% DV
  • Potassium: 6% DV
  • Selenium: 3% DV
  • Vitamin K: 3% DV
  • Calcium: 2% DV
  • Calories: 168
  • Carbs: 4%
  • Protein: 4%
  • Dietary fiber: 12%

These ingredients are perfect for a smoothie bowl or snack.

As you can see, all of the fruits listed above, as well as chocolate, contain tons of fiber and few carbs. Therefore, they are low on the glycemic index, meaning they won’t spike your blood sugar as much. Anyone on a low-carb diet or who is diabetic can enjoy these fruits in small portions. However, they make a great addition to anyone’s diet as they are low in calories and high in nutrients.

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While these fruits are wonderful for health, we recommend pairing them with a source of protein on the side. Eating sugar by itself, whether processed or natural, can still cause unwanted blood sugar spikes, even in low GI fruits. For this reason, you should eat fruits with other foods such as eggs, lean meats, or meat substitutes for vegetarians/vegans.

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However, a smoothie bowl by itself can still be enjoyed in moderation. Just make sure to balance it with ample protein and fats throughout the day. You can also swap a handful of spinach or other greens for a couple of fruits to lower the sugar.

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making smoothiesFinal thoughts on making a delicious and healthy smoothie bowl for breakfast

For those who don’t like cooking, this smoothie bowl is a dream come true. All you need is a blender to make this recipe, and it takes less than 5 minutes to prepare. It’s packed with plenty of vitamins, minerals, and antioxidants, making it a healthy choice for breakfast.

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If you don’t have time to eat a big smoothie bowl, you can always eat the fruits whole. Since eating it actually takes longer than preparing it, you may want to save this recipe for the weekend. With summer just around the corner, it’s the perfect time of year for a smoothie bowl!

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