Integrative Nutrition Recipes

Smoothie Bowls: Perfect for When You Want to EAT Your Nutrition (Instead of Drinking It!)

Smoothies are one of the best ways to get large quantities of fruit, greens, and superfoods into your diet…but all of that drinking your meals, instead of eating them, can get old fast. Smoothie bowls offer the perfect solution. They’re composed of a thick smoothie (with the consistency of sorbet) layered in a bowl with colorful, crunchy toppings. Smoothie bowls are eaten with a spoon instead of a straw and they’re more of a celebration than a chore to eat. Plus, they’re ideal for kids since they can top their own smoothie bowls according to personal preference!

Theoretically you can turn any smoothie recipe into a smoothie bowl recipe by decreasing the quantity of liquid. You will need a high powered blender capable of handling thick, frozen fruit based concoctions. This recipe offers a tried-and-true formula for crowd-pleasing smoothie bowls. The flavor profile can be varied endlessly.

This sunshine smoothie bowl is a unique, lemon-flavored bowl with a bright fresh color and flavor, punctuated with the spicy kick of ginger and cilantro. It’s sunny appearance and immune-boosting add-ins make it the ideal breakfast or snack during the wet, rainy days of spring. Add some sunshine to your life and keep your immune system happy with this simple recipe.

Superfood Mix-Ins + Toppings = A Superior Smoothie Bowl

This recipe includes three immune system health stars – lemon, ginger, and cilantro. Check out why these foods help keep your body healthy during cold and flu season:

Lemon. Fresh lemon is a great source of Vitamin C, which boosts white blood cell production and consequently helps your body fight off bugs. 

Ginger. Ginger helps your lymphatic system cleanse your body of waste and eliminate foreign invaders. It also reduces inflammation and soothes upset stomachs!

Cilantro. This spicy herb is an excellent source of antioxidants, iron, and Vitamin C, which work together to strengthen your body’s ability to cleanse your blood and keep your immune system functioning optimally.

One of the best things about smoothie bowls is that you can seriously increase the nutrition of your bowl by loading it with superfood toppings. Goji berries, pumpkin seeds, and unsweetened shredded coconut are my three favorites. They’re packed full of vitamins and minerals and they add appealing crunch and color to your bowl. Coincidentally, pumpkin seeds are a great source of zinc, a mineral that’s vital to immune health and often deficient in the Standard American Diet.

Granola is always delicious, of course, but in a smoothie bowl it tends to soak up the smoothie and become even more delectable! Make your smoothie bowl your own by choosing your favorite toppings and arranging them artfully. Check out the list below for suggestions and get creative – the bulk bins at your local health food store are a great place to find healthy toppings, and you can buy just a little of this and that, which is ideal for smoothie bowls.

Sunshine Smoothie Bowl (Makes 1 meal-sized serving or 2 snack-sized servings)

1 cup organic canned lite coconut milk

Juice and zest of one lemon

Quarter-sized knob of ginger

Handful of fresh cilantro leaves

1 frozen banana

1 cup frozen mango chunks

Optional: 1 scoop vanilla protein powder (plant-based or whey isolate)

Toppings of choice: unsweetened shredded coconut, pumpkin seeds, granola, fresh fruit, hemp seeds, chia seeds, and goji berries are among my favorites

Directions:

1. In a high-speed blender, combine coconut milk, juice and zest of lemon, ginger, and cilantro. Blend on high for one minute, or until greens are completely liquefied.
2. Add banana and mango and blend again until mixture becomes thick and creamy, like sorbet. You may need to stop the blender and scrape down the sides during this step.
3. If using protein powder, add last and blend until just combined – blending whey protein too long causes it to become ‘fluffy’, so blend only until powder disappears.
4. Scoop smoothie into a wide, shallow bowl (or two bowls if sharing!). Level surface with a spatula and decorate smoothie bowl with toppings of choice. Enjoy immediately.

Recipe Notes:

• If you need to ‘drink’ your smoothie bowl, add ½ to 1 cup more liquid and skip the toppings.
• If you don’t have cilantro on hand, try parsley or a handful of leafy greens like spinach, Swiss chard, or beet greens.
• Almond milk or cashew milk can be used in lieu of coconut milk. Or try coconut water for a lighter, more refreshing flavor.

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