The Smoothie Bowl: A Game Changer
The best foods always come in bowls
Courtesy Nataliya Arzamasova/Shutterstock.com
Let’s face it: The best foods come in bowls. Changing up your typical morning smoothie from a cup to a bowl opens up the door for endless possibilities. You may be thinking, "Why in the world would I put my smoothie into a bowl?" Let me just tell you one word: toppings. That’s right, I said toppings!
Converting your normal drinkable smoothie into a “spoon-able” one allows for the opportunity to add exciting (yet nutritious) toppings to give your breakfast a little extra pep!
First: Start With the Smoothie Base
- Choose a liquid that you want to primarily make your smoothie out of. Examples include low-fat dairy milk, almond milk, soy milk, coconut water/milk or yogurt.
- 1 cup frozen fruit or vegetables
- ½ cup ice
- 1 scoop of protein powder
- 1 tablespoon of cacao powder (if desired)
- 1 tablespoon of superfood (spirulina, hemp hearts, chia seeds, flax seed, maca powder, nut butter)
- Don’t be afraid to sneak in a little green! (½ c spinach, kale or chard)
Next: Add Toppings
The rule of thumb for a complete smoothie bowl is using this combination: fruit, crunch, health booster, sweetener. But it can be altered to your liking! Some example toppings include:
- Pumpkin seeds
- Shredded coconut
- Hemp hearts
- Sliced fresh fruit
- Chia seeds
Make Your Smoothie Bowl a Little More Personal
To aid in weight loss: Use berries vs. tropical fruits to help cut some of the sugar. Add a healthy fat (avocado or coconut oil) to help with satiety!
For the endurance athlete: Add bananas/beets to help with energy during a long workout. Also, adding soaked oats/quinoa gives it a little extra oomph!
For the breast-feeding mother: Add ground flax seed, soaked oatmeal or fresh ginger root to help increase milk supply!
Ashley Acornley is a clinical and sports dietitian and certified personal trainer with Triangle Nutrition Therapy and one of our Fit Family Challenge nutrition experts.