Article written by Veronica Shah of Healhsomeness
Smoothies and smoothie bowls provide an easy and delicious way to combine plenty of fresh fruits and vegetables into one filling meal. They can be eaten at any time of the day but work especially well for breakfast or as a snack.
This smoothie bowl is bursting with flavour and is jam-packed with vitamins, minerals and other beneficial compounds.
You will need the following ingredients:
1/2 a cup of yogurt – every smoothie needs a liquid base, and yogurt is a great option. Besides its viscosity, it is a rich source of protein, calcium, vitamin B12 and zinc.
1/2 a cup of coconut water – another liquid ingredient, coconut water contains electrolytes, particularly potassium and magnesium. The natural sugars found in it also add some sweetness.
1/2 a cup of frozen mango – most orange coloured foods are rich in vitamin A, and mangoes are no different. This vitamin is required for lots of bodily processes and is crucial for good health.
1/2 a cup of frozen pineapple – half a cup of pineapple will provide you with around 60% of your daily requirement of vitamin C, which keeps your gums healthy, assists with iron absorption and has antioxidant properties.
1 date – dried fruits are nature’s candy, thanks to the large amounts of sugar they contain. Just one date will add some serious flavour to this recipe.
1 cup of spinach – for smoothies, this leafy green is one of the best veggie options because it is not too overpowering. It is an excellent source of vitamin K, which is required for blood clotting and bone health.
1 kiwifruit – also known as the Chinese gooseberry, this succulent fruit is another great source of vitamin C. In fact it has even more than oranges do, when compared weight for weight.
A few almonds – nuts are another highly nutritious food. They provide generous quantities of heart healthy fat, protein and plenty of nutrients. In place of almonds you can also use pecans, walnuts or cashews.
1 tablespoon of chia seeds – native to Mexico, these tiny seeds are a high in dietary fiber, which absorbs water and forms a thick gel that passes through your digestive system slowly, helping to keep you satisfied for longer.
A handful of mixed berries – these small fruits have long been considered to be some of the healthiest foods that you can eat. Use a combination of blueberries, strawberries, blackberries and raspberries.
1 tablespoon of coconut flakes – dried coconut has a distinct and unique taste and goes well in sweet recipes like this one.
To prepare the smoothie part, combine the yogurt, coconut water, mango, pineapple, date and spinach in a blender and process until smooth. Pour into a bowl, then chop the remaining ingredients and use them to top the smoothie.
If you enjoyed this smoothie bowl recipe, you can find many more fruit and vegetable based ones here.
