Food & Beverage - Diets & Nutrition

Let’s bowl, smoothie bowl

By Sara Stefanovic
5 min read

Healthy snacking? Today we will talk about smoothie bowls, perfect for breakfast or, for those who don’t have time to prepare it, for a mid-morning snack. In the last few years, smoothies have enjoyed a surge in popularity as they are considered super healthy, but this drink and its name have been around since the mid-20th century. This term, however, was used to describe the drink only in 1930.

The first smoothies were made simply of fruit, or ice and juice, and boomed in the United States when the health food craze came, in the 1960s and 1970s. Smoothies’ history is closely linked to the history of the blender, without it it wouldn’t be impossible to prepare it. The Waring Blender, invented in the late 1930s, was the first blender to be used in smoothie making. Are you ready to try our recipes?

Strawberries & almonds bowl

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The strawberry-almond match is perfection. Almonds are oil seeds rich in vitamins and minerals. They help keep the heart, arteries and bones healthy, and are also a valid natural remedy for anemia. Strawberries, on the other hand, have very few calories and many benefits. They contain vitamins B, K, E, but above all C (they are among the fruits that, together with kiwi, are richer in it).

Ingredients for 1 serving:

  • Strawberries (180 g)
  • 1 Banana (150 g)
  • Almond butter (3 tablespoons, 30 g)
  • Almond milk, unsweetened (200 ml)
  • Cinnamon (to taste)
  • Sliced almonds (2 tablespoons, 16 g)

Instructions for 1 serving:

  • Remove the leaves and stems from the strawberries and peel the banana.
  • Place ⅓ of the almond butter in a bowl and set aside. Put the rest of the butter in a blender.
  • Cut one of the strawberries into slices lengthwise, then cut a few thin slices of the banana. To put aside.
  • Put the remaining strawberries and banana along with the almond milk and cinnamon in a blender and blend until a creamy consistency is obtained.
  • Fill a bowl with the pureed ingredients and garnish with the almond butter, the slices of almonds, strawberry and banana previously set aside.

Raspberry smoothie with coconut flakes

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Our smoothie bowl makes breakfast colorful and delicious, as well as super healthy. Among all the berries, raspberry is the most complete from a nutritional point of view. It contains fibers, vitamins (vitamins of group B, E, but above all Vitamin C and K) and mineral salts (potassium, phosphorus, calcium, sodium, iron). Coconut, on the other hand, is very rich in potassium and also contains zinc, iron, copper, phosphorus, magnesium and, to a lesser extent, other minerals. It provides a share of B vitamins and vitamins C, E, K and J. In short, with this bowl we cover the whole vitamin alphabet.

The dragon fruit (also known as pitaya) is the aesthetic touch that cannot be missing to decorate our bowl.

Ingredients for 1 serving:

  • Soy milk (100 ml)
  • Ricotta (75 g)
  • Coconut flakes (3 tablespoons, 15 g)
  • Chia seeds (1 teaspoon, 5 g)
  • Raspberries (125 g)
  • Whole almonds (5 g)
  • Pitaya (50 g)
  • Low-fat Greek yogurt, 0% fat (200 g)

Instructions for 1 serving:

  1. Put the soy milk, yogurt, cottage cheese, coconut flakes, chia seeds and raspberries in a blender and blend. Set aside some raspberries to use as a garnish.
  2. Place the smoothie in a large bowl.
  3. Finely chop the almonds and garnish the smoothie in the bowl with the almonds, sliced pitaya and remaining raspberries.

Smoothie bowl with berries and oats

smoothie

The main property of oats is to support our gastrointestinal system functions. Thanks to the good supply of fiber, it promotes digestion and promotes peristalsis. But porridge is not the only use of this cereal, it can also be used to enrich a smoothie. The combination with berries is really great, especially if you want to get a fresh and summery snack. Tip: If it’s not berries season, you should to opt for frozen ones.

Ingredients for 2 servings:

  • Almonds (25 g)
  • Oat flakes (50 g)
  • Berries (400 g)
  • Almond milk (200 ml)
  • Ground cinnamon (to taste)

Instructions for 2 servings:

  1. Finely chop the almonds. Mix them in a pan with the rolled oats and roast over medium heat.
  2. Meanwhile, blend ¾ of the oat flakes with the almond milk and cinnamon until creamy.
  3. Transfer the smoothie to bowls and garnish with the remaining berries, toasted oats and almonds.

Coconut and blueberry smoothie bowl

smoothie

This bowl is perfect for those who have very little time to prepare breakfast or a morning snack. Speaking of the ingredients… Several properties are attributed to the blueberry, such as: astringent, antioxidant, vasoprotective, lipid-lowering, hypoglycemic, antiplatelet, antiseptic and antiviral properties. Hemp seeds, on the other hand, are precious for fighting and preventing various ailments including atherosclerosis, cardiovascular disorders, cholesterol, arthrosis, respiratory system diseases and more.

In addition to looking good, this bowl is also packed with healthy fruit that gives a nice vitamin boost in the morning!

Ingredients for 2 servings:

  • Coconut milk (200 ml)
  • 2 frozen bananas (300 g)
  • Frozen blueberries (200 g)
  • Fresh baby spinach (30 g)
  • Hemp seeds (3 tablespoons, 30 g)
  • Chia seeds (3 tablespoons, 30 g)
  • Maple syrup (1 tablespoon, 10 ml)
  • Fresh blueberries (40 g)
  • Muesli (2 tablespoons, 20 g)
  • Coconut flakes (2 tablespoons, 20 g)

Instructions for 2 servings:

  1. Blend the coconut milk, frozen bananas, frozen blueberries, spinach, ⅔ of the hemp seeds, ⅔ of the chia seeds and maple syrup together until smooth.
  2. Transfer the smoothie to bowls and garnish with fresh blueberries, granola, remaining hemp and chia seeds and coconut flakes.

Pumpkin smoothie

smoothie

Pumpkin is a very special food, either you love it madly or you hate it. We also wanted to add this smoothie variant for our personal taste and to bring an autumnal touch to our smoothie edition.

Pumpkin is a low calorie food. Like all orange vegetables, it is rich in carotenes, substances that the body uses for the production of vitamin A and which have antioxidant and anti-inflammatory properties. It also contains a good amount of amino acids and a fair amount of fiber.

Ingredients for 1 serving

  • Hokkaido Pumpkin (Red Kuri) (175 g)
  • 1½ Bananas (225 g)
  • Oat milk, unsweetened (50 ml)
  • Agave nectar (1 tsp, 10 g)
  • 4 pecans (10 g)
  • Chia seeds (1 tsp, 5 g)
  • Pumpkin seeds (2 tsp, 8 g)
  • Coconut flakes (1 tsp, 3 g)
  • Cinnamon (to taste)

Instructions for 1 serving:

  1. Remove the seeds from the pumpkin and cut into cubes. Bring a pot of water to a boil and cook the pumpkin cubes for 10 minutes until soft.
  2. Meanwhile, combine and blend a banana, oat milk and agave nectar.
  3. Then, add the cooked pumpkin and continue blending.
  4. Pour the smoothie into a bowl and garnish with the remaining banana, pecans, chia seeds, pumpkin seeds, coconut flakes and cinnamon.
5 min read

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