Hola todos and welcome to another nutrition blog post! This week’s topic is near and dear to me as it has to do with a meal that I make every single day- the smoothie bowl :) Now, the idea of something that you usually drink served in a bowl with toppings and a spoon may seem weird, I get it. However, this slushy bowl reminds me of the açaí bowls of Brazil or an ice-cream sundae, but it’s healthy! Not only are you filling your body with a butt load of nutrients, you also get to feel like you’re eating ice-cream every day :) 

As I make this icy treat often, I’ve come to learn the ingredients and techniques that step it up from just a bowl of fruity liquid. Also, in my e-cookbook (releasing this month!), I’ve included two recipes for yummy smoothie bowls that are guaranteed to satisfy even the pickiest eaters. It’s also important to note that there are many flavors to experiment with and you can make your smoothie bowl sweet or savory- the possibilities are endless. 

So, without further ado, let’s get into the components and techniques of making a master bowl :)

Ingredients:

• Some kind of leafy green (spinach and kale are my favorite as they have a subtle flavor profile and reduce quite a bit in volume. Smoothies are a fabulous way to up your veg intake for the day, so get the party started with 2-3 handfuls of your green of choice)

• Frozen fruit (My favorites are blueberries and raspberries as they are the highest in antioxidants and nourish the gut, but don’t feel limited to these. You can use any frozen fruit you’d like: strawberries, apple, pineapple, cherries, blackberries, etc. Using frozen fruit will help you reach the slushy ice-cream consistency, and frozen fruit is often cheaper than fresh (win-win!). 

• Banana or avocado. The avocado may sound a bit weird but both of these ingredients make the smoothie much creamier. If you are opting for a sweeter version I would suggest using banana, and if savory is on your mind go for avocado :) 

• Superfoods. This may vary person to person but smoothies are a great chance to load up on all of the foods that do our body good. My personal superfood preferences are: raw cacao powder, maca root powder, chia and flax seed and pumpkin seeds sprinkled on top. All of these have different benefits. The raw cacao is extremely high in magnesium (think muscle recovery and good sleep), iron, antioxidants, calcium, and is a natural mood elevator. The maca root powder is good for increasing libido, energy and endurance, improving mood and reducing blood pressure. The chia and flax seeds are a good source of omega-3 fatty acids and fiber. The pumpkin seeds add a crunch (very important in semi-liquid meals) and are a natural source of magnesium, zinc and omega-3 fatty acids. 

• Protein. This one is optional though I recommend it to those looking to build or maintain lean muscle. I personally use protein powder (Vivolife is my current favorite- the Madagascan Vanilla and Açaí Blueberry are delish!) in my smoothies to add extra flavor and to make sure that I am feeding my muscles adequately after my intense workouts. If you are sensitive to lactose, I would suggest staying away from whey protein as it is derived from milk. I made the switch to vegan protein almost 2 years ago and feel much lighter and less bloated. If you are looking for a good vegan protein (that doesn’t taste like dirt) I would suggest going for a fermented one (generally made from peas, hemp or rice) as it is easier for our stomachs to digest. Here are three brands I’ve tried or heard good things about: Vivolife, Sunwarrior, Tropeka. 

• Fat. Good fat is essential to our bodies and plays a key role in proper brain function, so please don’t shy away from this last ingredient. I wrote a very detailed post on fat listing the good kinds vs. bad and some ways you can easily incorporate it into your diet. You can read that post here. With regard to smoothie bowls, my favorite fat sources are: peanut butter, chia and flax seeds (they’re multi-purpose ;)), hemp seeds and nuts sprinkled on top. 

• Liquid. In order to blend all of these ingredients together successfully you’ll need some kind of liquid. My go-to is equal parts kefir and water. I make my own kefir at home using almond milk and make sure to use ice-cold water. Kefir is a fermented milk drink rich in probiotics, which means it is a powerhouse for our gut. It is a bit sour (as are most fermented foods) but it is disguised well in the smoothie, hence why I incorporate it alongside all of the other yummier ingredients. I wrote a post on fermented foods listing their benefits and ways to incorporate them into your diet which you can read here. If you don’t have kefir, or are not interested in using it, I would suggest using milk (almond, cashew, soy, cows) and/or water and add just a little at a time, be careful not to let the mixture get too runny. 

• Toppings. As I mentioned above, the smoothie bowl is not a beverage but rather a full meal served in a bowl with a spoon, so take advantage and top it with your favorite fixings. Once you have blended all of your ingredients together to a desired consistency, pour the mixture into a bowl and top with extra goodies. My favorite toppings are ones that add crunch and include: pumpkin seeds, shredded coconut, hemp seeds, raisins, walnuts or pecans and fresh fruit. Don’t feel limited to these toppings though, cover your smoothie bowl with healthy goodies the same way you would decorate an ice-cream sundae :)

So what do you all think about the smoothie bowl? Are you a long-term lover of this slushy treat or does the idea of a cold fruity soup freak you out?

If you already make your own smoothie bowls, what are some of your must-have ingredients? Any that you would suggesting adding to the list? Please leave them down below and share the love :)

Thank you for reading and I look forward to seeing you all back here next week for the launch of my e-cookbook! Click the tab titled “e-cookbook” to sign up to be notified when it’s released :)

Xoxo,

Alexandra