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Five recipes for an excellent smoothie bowl
Table of Contents
1. Bowl of fruit and vegetable cocktail, what is it?
A bowl of fruit and vegetable cocktail is a thickened and filling concoction of fruits and vegetables. It can be made using natural yogurt, milk, vegetable drink, or water. Possible additives for this cocktail encompass a wide range of fruits, nuts, seeds, and legumes. A smoothie bowl can also be spread with honey, peanut butter, or syrup. Devices such as mixers or blenders, manual or beaker-shaped, are required to prepare the cocktail. It is served cold in a bowl and eaten with a spoon. Depending on the ingredients used, it can be a complete breakfast, a second breakfast, or a light snack.2. Fruit bowl - Is it healthy?
A fruit bowl is a veritable treasure trove of vitamins and minerals. It is composed of a large quantity of fruits and vegetables (fresh or frozen) that are desirable within a balanced diet. These foods serve as a source of dietary fiber, which provides a feeling of fullness and regulates digestive function. Moreover, they are primarily composed of water, which means that a fruit bowl can contribute to meeting daily fluid needs. Its composition often includes nuts, with walnuts being a notable example as they contain omega-3 fatty acids that are essential for the body's proper functioning. Other additions that can serve as a source of valuable nutrients are sunflower seeds, chia seeds, flax seeds, and pumpkin seeds. A fruit bowl can be sweetened with honey, which has antibacterial properties and contains numerous flavonoids and organic acids. To preserve all its health-promoting qualities, honey should not be heated above 45°C.3. Nutty smoothie bowl
A smoothie bowl is an alternative to conventional sweeteners. In addition to nuts, noteworthy additives include avocado and cocoa. Avocado is a rich source of monounsaturated fatty acids, while cocoa is a good source of magnesium. Preparation time: 10 minutes. Ingredients: Basis: banana – 1 piece (preferably frozen), avocado – 1/3 piece (preferably frozen), almond or other plant-based drink – 1/2 cup, dried dates – 2 pieces, dark, unsweetened cocoa – 1 tablespoon. Additions: banana – 1/2 piece, 100% nut butter, unsweetened – 1 teaspoon, peanuts – 1 teaspoon, dark chocolate (min. 85% cocoa) – 1 bar. Preparation: 1. Cut the banana and avocado into pieces and freeze for at least 2 hours (in case of lack of time, use fresh fruit and 3 ice cubes). 2. Put frozen fruits into the blender, fill with plant-based drink, add dates and cocoa. Mix until a smooth mass is obtained. Transfer to a bowl. 3. Cut half a banana into slices and decorate the contents of the bowl with them. Pour the whole thing with nut butter. 4. Sprinkle with chopped nuts and chocolate. Nutritional value (1 serving): energy: 470 kcal, protein: 12 g, fat: 24.9 g, carbohydrates: 65.4 g, dietary fiber: 14 g.4. A Nourishing Smoothie Bowl with Buckwheat Foundation and Berries
A smoothie bowl based on a buckwheat foundation constitutes an excellent proposal for healthier and more filling snacks, abundant in B vitamins and lecithin, which impact memory and concentration. The addition of berries and strawberries imparts strong antioxidant properties to the smoothie bowl. Preparation time: 25 minutes Ingredients (per serving) Base: buckwheat - 3 and 1/2 tablespoons, water - 1/2 cup, frozen blackberries - a handful, banana - 1/2 piece. Additions: strawberries - 1 cup, almonds - 1 tablespoon, oat flakes - 1 tablespoon.5. Creamy mango and coconut pudding bowl
A creamy mango and coconut pudding bowl is a delicious option for those who adore exotic flavors. It is ideally paired with coconut flakes and almonds. We use skyr as the base, which contains a relatively high amount of protein, making a creamy pudding bowl a good idea for a post-workout meal. Preparation time: 15 minutes. Ingredients (per serving): Base: - mango - 1/2 piece, - banana - 1/2 piece, - natural skyr - 1 pack, - coconut flakes - 1 teaspoon. Additions: - mango - 1/2 piece, - banana - 1/2 piece, - almonds - 1 tablespoon, - coconut flakes - 1 teaspoon, - honey - 1 teaspoon. Preparation: 1. Wash and peel the fruits and cut them into pieces. Put half of the fruits in the blender and leave the rest for garnish. 2. Add skyr and flakes and blend everything. If the mass is too thick, add a little water. 3. Pour the mixture into a bowl, garnish with additions, and drizzle with honey. Nutritional value (per serving): - energy: 579 kcal, - protein: 25.4 g, - fat: 17.2 g, - carbohydrates: 92 g, - dietary fiber: 9.5 g.6. Bowl filled with spinach smoothie
Spinach serves as a valuable source of folic acid and iron, and its importance is especially significant in a vegetarian or vegan diet. It pairs well with both savory dishes like salads or pasta, as well as sweet meals. It also imparts a beautiful green hue to the dishes. Preparation time: 15 minutes. Ingredients (per serving): Base: - baby spinach - 2 handfuls, - banana - half a piece, - orange - 1 piece, - flax seeds - 1 teaspoon, - erythritol - 1 tablespoon, - water - half a cup. Additions: - banana - half a piece, - raspberries - a handful, - almonds - 1 tablespoon, - oat flakes - 1 tablespoon.7. Bowl of smoothie with chia seeds
Chia seeds are a source of omega-3 fatty acids, dietary fiber, and calcium. They are a great addition to the daily diet. Preparation time: 15 minutes + 2 hours to cool down the raw food of natural origin. Ingredients (per 1 serving): Base: - mango - 1 piece, - chia seeds - 1.5 tablespoons, - natural yogurt 2% - 1 cup. Additions: - kiwi - 1 piece, - raspberries - a handful, - oat flakes - 1 teaspoon. Preparation: 1. Wash and peel the mango. Cut into pieces and place in a bowl. 2. Add chia seeds and yogurt, mix. 3. Pour the mixture into a bowl and place in the refrigerator for at least 2 hours. 4. Wash, peel, and slice the kiwi. Decorate the mixture with it. 5. Sprinkle the whole mixture with raspberries and oat flakes. Nutritional value (per 1 serving): - Energy: 488 kcal, - Protein: 17.7 g, - Fat: 11.8 g, - Carbohydrates: 85.7 g, - Dietary fiber: 16.6 g.
