Anti-Aging Smoothie Bowls

Instead of sipping smoothie from a glass, you can pour it into a bowl and add various toppings to make it a healthy breakfast or a guilt-free dessert. Smoothie bowls are loved by many busy, yet health-conscious people. They can be made in just any blenders in seconds.

 

How to make a nutritionally-balanced smoothie bowl?

There is no rigid formula, mix and match is the key! You are suggested to include each of the following:

Base + Fresh Fruits and Vegetables+ Protein + Superfood Powders

 

How to obtain a creamy texture? 

Smoothie bowls have a creamy consistency similar to soft serve ice cream. Frozen bananas and avocados are commonly used in making the base. However, if you prefer something less sweet, you can try frozen boiled cauliflower or tofu.

To thin out the base if it becomes too think, just add a little bit of plant-milk, yogurt drink or even water.

 

What vegetables and fruits should I choose?

Whatever you like! Blending vibrant fruits like mango and red pitaya will make your smoothie bowl extra appetising. If you don’t have time to get the fresh ones, unsweetened dried  fruits are alternatives.

 

What about protein?

Nuts and seeds are great sources of proteins and healthy fats. They can be blended together with the base or sprinkled on top of the bowls. Pine nuts and walnuts go really well with the base as they become very creamy after blending. Chia seeds and sesame seeds are great choices of sprinkles. For extra protein, you can add greek yogurt, soy milk or a scoop of protein powder to the base.

 

What are superfood powders?

They are powdered food that are packed with antioxidants, vitamins and minerals and are a wonderful way to boost the nutrition values of smoothie bowls. You don’t need a lot of these powders, a teaspoon or two will do. Acai, spirulina, kale and maca are a few examples. Adding them also makes your smoothie bowls extra colourful.

 

 

Peachy Spirulina Smoothie Bowl

 

Spirulina contains a strong antioxidant called phycocyanin, which helps to fight skin aging. It has the ability to calm inflamed skin by inhibiting chemical reactions in the body that lead to inflammation.

 

 

Ingredients for Base:

  • Medium Banana (Frozen) – 1 piece
  • Peach (Frozen) – 1 piece
  • BEANBAG Spirulina Powder – 1 piece
  • Ginger Juice – 1 tablespoon
  • Ice – ½ cup

 

 

Toppings:

  • Blueberry (Frozen) – ¼ cup
  • Green Common USDA Organic Chia Seeds – 1 teaspoon
  • Green Common Walnut Halves – 2 tablespoons
  • Nature’s Path Dark Chocolate and Red Berries Cereal – 2 tablespoons

 

Steps:

  1. Peel banana and peach. Chop them into smaller pieces.
  2. Put them in a zip-lock bag together with blueberries and freeze overnight.
  3. Prepare fresh ginger juice: Wash and peel ginger. Grate the ginger and squeeze the juice out.
  4. Add frozen banana, peach, spirulina powder, ginger juice and ice into a blender. Blend until smooth and creamy.
  5. Pour the mixture into a bowl.
  6. Decorate smoothie bowl with blueberries,Dark Chocolate & Red Berries Cereal, chia seeds and chopped walnuts.

 

Nutrition Information:

Energy (kcal) 413
Protein (g) 10.5
Total Fat (g) 14.8
Saturated Fat (g) 1.9
Trans Fat (g) 0
Carbohydrates (g) 54.9
Sugar (g) 35
Dietary Fiber (g) 11.3
Sodium (mg) 86

 

     
 

Pineapple Maca Coconut Chips Smoothie Bowl

 

Maca is sort of like western ginseng. It is believed to have vitalizing effects and improve hormone balance to reduce hormone-induced acnes.

 

 

 

Ingredient for Base:

  • Medium Banana (Frozen) – 1 piece
  • Pineapple (Frozen) – ½ cup
  • BEANBAG Maca Powder – 1 piece
  • Daiya Greek Yogurt, Peach – 1 cup

 

 

Toppings:

  • Grapes (Frozen) –  ¼ cup
  • Wel-B Freeze Dried Coconut Chips – A few pieces
  • Nature’s Path Dark Chocolate and Red Berries Cereal – 2 tablespoons

 

Steps:

  1. Peel banana and pineapple. Chop them into smaller pieces.
  2. Put them in a zip-lock bag together with grapes and freeze overnight.
  3. Add frozen banana, pineapple, pine nuts, maca powder and yoghurt into a blender. Blend until smooth and creamy.
  4. Pour the mixture into a bowl.
  5. Decorate smoothie bowl with grapes, coconut chips, and Dark Chocolate & Red Berries Cereal.

 

Nutrition Information:

Energy (kcal) 463
Protein (g) 11.6
Total Fat (g) 12.0
Saturated Fat (g) 7.5
Trans Fat (g) 0
Carbohydrates (g) 66.6
Sugar (g) 47.0
Dietary Fiber (g) 10.8
Sodium (mg) 158

 

     
 

Red Pitaya Crispy Golden Buckwheat Smoothie Bowl

 

Pitaya and strawberries are rich sources of vitamin C, which is an important precursor for synthesis of collagen in the body to maintain skin elasticity.

 

 

 

Ingredient for Base:

  • Medium Banana (Frozen) – 1 piece
  • Strawberry (Frozen) – ½ cup
  • Red Pitaya (Frozen) – ¼ cup
  • Green Common Pine Nuts – ¼ cup
  • Califia Farms Probiotic Dairy-Free Yogurt Drink, Super Berry – 1/3 bottle

 

 

Toppings:

  • Strawberry – 2 pieces
  • Yu Min Crispy Golden Buckwheat Grain – 1 tablespoon

 

Steps:

  1. Peel banana and pitaya. Chop them into small pieces.
  2. Put them in a zip-lock bag together with strawberries and freeze overnight.
  3. Add frozen banana, pitaya, strawberries, pine nuts and yogurt drink into a blender. Blend until smooth and creamy.
  4. Pour the mixture into a bowl.
  5. Decorate smoothie bowl with strawberries and buckwheat grain.

 

Nutrition Information:

Energy (kcal) 497
Protein (g) 9.2
Total Fat (g) 27.0
Saturated Fat (g) 2.5
Trans Fat (g) 0
Carbohydrates (g) 53.8
Sugar (g) 25.8
Dietary Fiber (g) 7.8
Sodium (mg) 70

 

     
 

Raspberry Mango Kale Smoothie Bowl

 

Carotenoids are plant pigments responsible for the vibrant colours in many foods and can be found in kale and mango. They are important in stimulating healthy cell growth and repair in the deep layers of skin and retain moisture.

 


Ingredients for Base:

  • Medium Banana (Frozen) – 1 piece
  • Mango (Frozen) – ½ cup
  • Strawberry (Frozen) – 2 pieces
  • Green Common Pine Nuts – ¼ cup
  • BEANBAG Kale Powder – 1 piece
  • Water – 2 tablespoons

 


Toppings:

  • Raspberries (Frozen) – ¼ cup
  • Wel-B Freeze Dried Coconut Chips – A few pieces

 

Steps:

  1. Peel banana and mango. Chop them into small pieces.
  2. Put them in a zip-lock bag together with strawberries and raspberries and freeze overnight.
  3. Add frzoen banana, mango, strawberry, pine nuts, kale powder and water into a blender. Blend until smooth and creamy.
  4. Pour the mixture into a bowl.
  5. Decorate smoothie bowl with chopped raspberries and coconut chips.

 

Nutrition Information:

Energy (kcal) 465
Protein (g) 7.5
Total Fat (g) 27.5
Saturated Fat (g) 4.6
Trans Fat (g) 0
Carbohydrates (g) 41.7
Sugar (g) 29.5
Dietary Fiber (g) 11.1
Sodium (mg) 34

 

     
 

Chocolate Mulberry Smoothie Bowl

 

Chocolate and cacao contains polyphenols, which are heat-sensitive antioxidants. By eating them raw and unprocessed, you can get the most benefits out of these antioxidants, e.g. delaying the appearance of wrinkles.

 


Ingredients for Base:

  • Medium Banana (Frozen) – 1 piece
  • Pear (Frozen) – ½ cup
  • Peach (Frozen) – ½ cup
  • BEANBAG Cacao Powder – 1 piece
  • Water – 2 tablespoons

 


Toppings:

  • FairTaste Black & White Mulberries – 1 teaspoon
  • Grapes (Frozen) – ¼ cup
  • Raw Halo Chocolate, Ginger & Pecan – ¼ pack
  • Green Common Walnut Halves – 2 tablespoons

 

Steps:

  1. Peel banana, pear and peach. Chop them into smaller pieces.
  2. Put them in a zip-lock bag together with grapes and freeze overnight.
  3. Add frozen banana, pear, peach, cacao powder and water into a blender. Blend until smooth and creamy.
  4. Pour the mixture into a bowl.
  5. Decorate smoothie bowl with mulberries, grapes, raw chocolate and chopped walnuts.

 

Nutrition Information:

Energy (kcal) 371
Protein (g) 6.5
Total Fat (g) 14
Saturated Fat (g) 3.3
Trans Fat (g) 0
Carbohydrates (g) 51.2
Sugar (g) 37.9
Dietary Fiber (g) 10.0
Sodium (mg) 15

 

Enter eShop: https://bit.ly/3o8F4YM

     
   


Recipes by Joanna

Like all girls, Joanna loves sweet treats and wants to satisfy her craving in a healthier way. Growing up in Canada, she was exposed to many healthy, colourful organic foods and was inspired to create smoothie bowls using superfoods. Check out her IG (@Nourisheats) for mind-blowingly beautiful and nutritious smoothie bowls. 

More about Joanna: nourisheats.co

 

 

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