Smoothie Bowl

Hello, all! I’ve brought back a most wonderful – and delicious – souvenir from my recent days away: a smoothie bowl recipe. A smoothie bowl is just as it sounds… a smoothie turned out into a bowl, like a cold soup (only colder), and topped with mix-ins. It’s easy to whip up, just as quick to assemble in a pretty way if you’re in the mood, refreshing and loaded with heart-healthy ingredients.

If you haven’t yet, check out my post on why heart-healthy recipes are featured on Petiterie (There’s research evidence that being petite places you at slightly added risk for cardiovascular issues.).

At the suggestion of one of Petiterie’s expert reviewers, Michelle Rauch, MS RD, I swapped out the oat milk I had in my original recipe for healthier almond milk. As Michelle pointed out, almond milk is lower in calories, fat and carbohydrates than most other non-dairy milks. Almond milk is also a good source of vitamin E and healthy fats. The berries in this recipe supply fiber and are rich in antioxidants. The banana contributes fiber, too, and also potassium. Chia seeds are an excellent source of alpha-linolenic acids (ALA) – a type of unsaturated fatty acid that converts to heart-healthy omega-3 fatty acids – and contain fiber, as well.

As you’ll see, this is a very flexible recipe, with no exact measuring needed. Here’s a tip: I like to freeze larger quantities of all the berries together ahead of time in a gallon-sized plastic freezer bag. I just toss in a container’s worth each of strawberries, blueberries and blackberries after I’ve washed and dried the berries and removed the leaves and stems from the strawberries. This way, I always have them on hand whenever I need. I keep a container each of the fresh berries in the fridge for toppers.

From my heart to yours… Bon appétit!

Smoothie Bowl

3-4 frozen strawberries
handful frozen blueberries
3-4 frozen blackberries
small banana
1/4 cup almond milk
2 fresh strawberries
handful fresh blueberries
handful dried goji berries
1/4 teaspoon chia seeds

1. Combine frozen strawberries, frozen blueberries, frozen blackberries, half of banana and almond milk in a blender. I use my trusty NutriBullet Pro for this. Blend for about one minute, until smooth.

2. Slice 2 fresh strawberries lengthwise into 3-4 slices. Slice remaining half of banana into rounds.
3. Pour smoothie into bowl.
4. Top with blueberries, goji berries, sliced banana and sliced strawberries.
5. Sprinkle with chia seeds.

(serves 1)

Thanks to Petiterie’s consultants Michelle Rauch, MS RD, and Andrea Rein, NPc, for their expertise in reviewing and contributing to this post.

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