Updated: Jul 24, 2021
I thought I’d start my first blog the same way I start most days, with my favourite smoothie bowl recipe. I have a smoothie bowl for breakfast nearly every day as it’s a super nutritious way to kick start my eating window with the most important meal of the day.
This recipe is a great way to get tons of health greens down your neck all while getting to enjoy a lovely dessert flavour. It ticks off a large portion of my daily vitamin intake in just the first meal, such as 100% of my vitamin A, C and K requirements (see nutrient breakdown at the end of the recipe)
I always look forward to this as my favourite meal of the day!
While I have a selection of flavours and recipes based off different desserts, which I will share in future blog posts, I always end up coming back to this one as my go-to ‘get as much nutrition as I can’ option. I have tailored this recipe many times over the years each time I discover a way to get even more nutritional bang for my calorific buck!
It’s topped with a selection of toppings to make it as colourful as possible. For those of you who don’t know, the pigments of colors in our foods are actually the antioxidants we are seeing, it’s the reason we evolved color-vision in order to pick out the ripest fruit from far away! The more colourful your food the better it is for you, that’s why i aim to make my meals as colourful and vibrant as possible, and it doesn’t get much more colourful than this bowl!
Heres the recipe... Ingredients For the base: 50ml Unsweetened Soya Milk 1 Banana 1 Pear 1/4 Medium Cucumber (~50g) 1 Date (pitted) 30g Kale (Cavolo Nero is best) 25g Frozen Spinach 5g Fresh Parsley 10-15 Mint Leaves (freshly picked from my garden!) 5-10 Dandelion Leaves (also fresh from the lawn) Vanilla Vegan Protein Powder (1/2 a scoop - 15g) 1/2 tsp Amla Powder 1/2 tsp Apple Cider Vinegar Toppings: 40g Black Beans (pre-cooked and rinsed) 1 tsp Sunflower Seeds 20g Raisins 2 tbsp Pomegranate 3-5 Physalis Berries (Optional) 3-4 Dandelion Flowers (Optional, but full of nutrients!) Instructions 1) Put all the "base" ingredients in the blender and blend, simple! I have listed them in the order that I think is best to put them in as the liquid and the fruit at the bottom has the most water content and will get the blender going nicely, which will make it easier to blender the greens finely and give you a smooth texture. Lastly the powders on top will stop it sticking to the blender jug and wasting the most expensive ingredient! 2) Rinse the black beans with water until the water runs clear with no bubbles or froth, this will get rid of the bean-y taste that usually comes from canned beans (and reduces flatulence!). Place the beans in the bottom of your serving bowl.
3) Pour the smoothie from the blender into your bowl over the top of the beans. 4) Decorate your Smoothie Bowl with the remaining toppings, making it as colourful and beautiful as possible!
Nutritional Information The main flavour of this recipe comes from the pears and the mint, with herby hint of the parsley. The bananas provide the bulk of the calories and volume, if you want a bigger or smaller bowl just change the amount of bananas. The Cucumber has very high water content and therefore helps it blend nice and smooth. The intense green color comes from the Kale, which is my leafy green of choice due to being a cruciferous vegetable and therefore releases Sulforaphane (a powerful anti-inflammatory / anti-cancer compound) when chopped or blended, Kale is also a good source of Vitamin K! I include a handful of fresh dandelion leaves and the deep roots of dandelions are great at collecting minerals that other plants can't reach (hence their resilience, much to the dismay of anyone trying to keep a pretty lawn). The bitter flavours are hidden with the sweetness of the dates so it only has natural sugars containing lots of fibre. I include my daily tsp of Apple Cider Vinegar in this recipes as I find its an easy way to hide it and get it down my neck. The Alma Powder is one of the most dense concentrations of antioxidants known to man. The Sunflower seeds are a good source of Vitamin E and provide a source of healthy fats to help with the absorption of the fat-soluble vitamins A, D, E and K!