Having a smoothie for breakfast can give you the energy you need to start your day. Packed with vitamins, minerals, and antioxidants, this fruity smoothie bowl 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 this smoothie bowl the night before and refrigerate it.
Getting all the recommended servings of fruit is not easy in our fast-paced world. Fortunately, smoothie bowls help save the day because they contain 5-6 servings in one bowl. Feel free to change the fruits you want. Although, we think the recommended berries go very well together.
How to make a healthy smoothie bowl step by step?
You need:
- High power blender.
- 1 large bowl.
- Spoon.
Ingredients
- Cup of frozen raspberries.
- A cup of frozen blueberries.
- Cup of frozen blackberries.
- Frozen mango cup.
- A handful of your favorite nuts or granola for topping.
- Some blackberries and banana as a topping.
- Mint leaves to add freshness to the flavor.
Instructions
- Blend the raspberries, blueberries, mango, frozen blackberries and mint leaves very well, and place the mixture in the bowl.
- Then add the nuts or granola you want over the mixture of frozen fruits, blackberries and sliced banana. Feel free to decorate it nicely for Instagram or just for your own satisfaction in creating a culinary masterpiece.
* In this recipe all the fruits were mixed but you can also mix each one of the blended fruits separately and place them in the large bowl one at a time. It looks beautiful and decorative; you can use a spoon to create swirls in the mixed fruit to add aesthetic appeal.
Health benefits of this rich 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% of the RDI.
- Magnesium: 3%.
- Manganese: 3%.
- Potassium: 4%.
- Vitamin B6: 9%.
- Vitamin E: 6%.
- Folate: 11%.
- Calcium: 1%.
- Calories: 60.
- Protein: 1%.
- Carbohydrates: 5%.
- Dietary fiber: 6%.
- Vitamin A: 7%.
Blueberries 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 148 g cup of blueberries contains:
- Vitamin C: 24% of the RDI.
- Manganese: 25%.
- Vitamin K: 36%.
- Vitamin B6: 5%.
- Magnesium: 2%.
- Iron: 2%.
- 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%.
- Vitamin B6: 5%.
- Magnesium: 5%.
- Calcium: 2%.
- Iron: 3%.
- 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% of the RDI.
- Vitamin A: 4%.
- Magnesium: 6%.
- Vitamin E: 8%.
- Vitamin K: 19%.
- Zinc: 6%.
- Calcium: 3%.
- Iron: 5%.
- Carbohydrates: 3%.
- Protein: 2%.
- Dietary fiber: 20%.
- Calories: 43.
Mint. Peppermint is a particularly good source of vitamin A, essential for eye health and night vision. It is also a powerful source of antioxidants, especially compared to other herbs and spices. Due to its dynamic flavor, mint is often added to recipes in small amounts. Just under 1/3 cup or half an ounce (14 grams) of spearmint contains:
- Calories: 6.
- Fiber: 1 gram.
- Vitamin A: 12% of the RDI.
- Iron: 9%.
- Manganese: 8%.
- Folate: 4%.
These ingredients are perfect for a smoothie or snack
As you can see, all the fruits in this smoothie bowl 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 like this can only be enjoyed in moderation. Just make sure to balance it with plenty of protein and fat throughout the day. You can also swap out a couple of fruits or just one fruit for a handful of spinach or other veggies to reduce sugar.
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.