By stufflovely
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May 07, 2021
Having a bowl of smoothie for breakfast can give you the energy you need to start your day. Packed with vitamins, minerals, and antioxidants, this bowl of fruity delicacies nourishes the mind and body. You only need a blender and some fruits to make this recipe, and it takes little time to prepare. If you don’t have time in the morning, you can always make it the night before and refrigerate it.
Getting all the recommended servings of fruit is not easy in our fast-paced world. Fortunately, smoothie bowls They help save the day because they pack 5-6 servings in one bowl. Feel free to change the fruits you want for the ones in the recipe. Although, we believe that the recommended berries go very well together.
Here’s how to make a healthy smoothie bowl
What do you need:
- High power blender
- 1 large bowl
- 4 smaller bowls
- Spoon
Ingredients:
- Cup of frozen raspberries
- A cup of frozen blueberries
- Cup of frozen blackberries
- Frozen mango cup
- A handful of your favorite nuts for toppings.
- A couple of dark chocolate squares to decorate
- Some strawberry and banana slices as a topping.
- A sprig of mint
How to make a smoothie bowl:
- Blend the frozen raspberries and place them in a small bowl.
- Blend the frozen blueberries and place in a second small bowl.
- Then blend the frozen blackberries and pour them into the third small bowl.
- Finally, blend the frozen mango and pour it into the last small bowl.
- Alternatively, feel free to mix up all the fruits to save time. However, we think the bowl looks prettier when the fruits are mixed separately.
- Pour the blended fruits into the large bowl one at a time.
- Use a spoon to create swirls in the mixed fruit to add aesthetic appeal.
- Next, add the walnuts, sliced fruit, chocolate squares, and mint for 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.
Mango
Mangoes are low in calories but packed with nutrients and for a reason they are called the “king of fruits.” A 100 g 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%
- Carbohydrates: 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. A 148 g cup of blueberries contains:
- 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%
- Carbohydrates: 7%
- Dietary fiber: 14%
Raspberries
Raspberries have so many nutrients for being such a small fruit! They are an excellent source of various vitamins, minerals, and antioxidants. A 100g cup of raspberries has the following nutrients:
- Vitamin C: 43% DV
- Vitamin B6: 5% DV
- Magnesium: 5% DV
- Calcium: 2% DV
- Iron: 3% DV
- Protein: 2%
- Carbohydrates: 4%
- Dietary fiber: 28%
- Calories: 53
Blackberries
Blackberries are also packed with essential nutrients and antioxidants. They can help lower cholesterol, protect against some cancers, and prevent infections. You can add them to smoothies, oatmeal, cereals, 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
- Carbohydrates: 3%
- Protein: 2%
- Dietary fiber: 20%
- Calories: 43
Dark chocolate
Dark chocolate that is at least 70-85% cocoa is a powerhouse of nutrients. It contains many antioxidants such as polyphenols and flavonoids. In fact, A study found that dark chocolate had more antioxidant activity than blueberries and acai berries. It can also lower blood pressure and bad cholesterol, lower the risk of heart disease, 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
- Carbohydrates: 4%
- Protein: 4%
- Dietary fiber: 12%
These ingredients are perfect for a smoothie or a snack.
As you can see, all of the fruits mentioned above, as well as chocolate, contain tons of fiber and few carbohydrates. Therefore, they have a low glycemic index, which means that they will not spike your blood sugar as much. Anyone on a low carb diet or diabetic can enjoy these fruits in small portions. However, they are a great addition to anyone’s diet as they are low in calories and high in nutrients.
While these fruits are wonderful for your health, we recommend combining them with a protein source on the side. Eating sugar on its own, whether processed or natural, can still cause unwanted spikes in blood sugar, 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.
However, a smoothie bowl on its own it can still be enjoyed in moderation. Just be sure to balance it with plenty of protein and fat throughout the day. You can also swap a handful of spinach or other veggies for a couple of fruits to cut down on the sugar.
Final thoughts on how to make a delicious and healthy smoothie bowl for breakfast
For those who don’t like to cook, 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 vitamins, minerals, and antioxidants, making it a healthy breakfast option.
If you don’t have time to eat a large bowl of smoothie, you can always eat whole fruits. Since eating it actually takes longer than preparing, you may want to save this recipe for the weekend. With summer just around the corner, it’s the perfect time of year to have a smoothie!
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