Green smoothie bowl

I’m not generally a fan of really cold food, especially for breakfast. But when it’s mid-summer and hot outside (hopefully!), a tasty, colourful smoothie bowl is the ideal start to the day.

Summer fruits are the best of all the fruits (in my mind). Sweet, juicy and full of deliciousness, they also contain a fabulous array of powerful phytonutrients that have an antioxidant effect right down to cellular level. But why is this important?

Our bodies are continuously working hard to support body functions and health through complex chemical cascades and reaction. All processes leave behind some form of waste product. Often these are reactive hydrogen atoms that whizz around looking for something to bind with so it’s more stable again. If they connect with something they shouldn’t, it can create something called oxidative stress. This can cause harm to that area of the body if not dealt with.

That’s what antioxidants do – they come and sort out these pesky atoms by making them stable and less reactive. And summer fruits, particularly brightly coloured berries, are packed full of antioxidants.

Oxidative stress can be caused by exposure to all manner of toxins such as chemicals in the environment, poor quality food (like ultra processed or fast food), physical and psychological stress – even too much sun! In fact, summer fruits have a strong protective effect on the skin which is most timely! You can read more in this  post here, which gives you a skin-loving smoothie recipe too.

Smoothie bowls use frozen fruit and vegetables to form a thicker texture than a smoothie – you need a spoon for sure! This means you consume it more slowly than a smoothie, which is good for your digestion, and can use whole fruit instead of everything blended. This texture is pleasant in the mouth but also slows down digestion. With a smoothie, everything is broken down for you and the nutrients, including the sugar, is rapidly absorbed in the gut. When you increase the amount of whole fruits and nuts or seeds, it takes longer for these to be broken down and slows the absorption of sugar into the blood stream. This should keep you fuller for longer and avoid any sugar highs or lows, particularly if you are very sensitive to sugar, even in it’s natural form.

I’ve used frozen spinach but you could use fresh as long as you have a good amount of frozen banana. There’s vitamin C in summer berries that will help you absorb the iron from the spinach leaves. Feel free to add a squeeze of lemon just to make sure it’s ready for you to absorb. If you’re not a banana fan, then replace with frozen avocado to get the lovely creamy texture. Avocado also has a different fat and fibre profile and may extend the time it takes for your gut to absorb the sugar.

If you’re sticking with the banana, you might like to add almond or cashew nut butter to the mix, providing some protein as well as fat.. And the flaxseed or chia seeds add some extra anti-inflammatory omega 3 fats too, as well as fibre that thickens the smoothie and supports gut health.

I always keep a stash of bananas in the freezer, usually ones that have become too ripe in the fruit bowl, or are reduced in the shops due to bruising or marks on the skin. They do go super hard in the freezer though, so you may want to let it thaw a little before popping it in the blender or food processor. Unless you have a swanky super duper powerful one that is unfazed by solid fruit that is. If you don’t have a frozen banana to hand, just slice one and pop it in the freezer – it should be hard enough after an hour or so.

Use whatever fruit you have to pop on the top. I love all summer fruit and usually have at least 3 different types in the fridge during season. But one is just as good. Pumpkin seeds or walnuts add a tasty crunch as well as more filling fibre and healthful minerals like zinc and magnesium.

I generally only make a smoothie bowl for me, so this recipe is just for one. But if you have more ready to savour this tasty, cooling and healthful bowl, just double or quadruple the amounts.

Enjoy!

Green smoothie bowl

A tasty and vibrant green breakfast bowl full of healthful nutrients to put a zing in your step
Prep Time 10 minutes
Freezing time (if banana not already frozen) 2 hours
Course Breakfast
Servings 1 person

Equipment

  • High speed blender or food processor

Ingredients
  

For the smoothie

  • 1 medium banana sliced and frozen
  • 80 grams frozen spinach
  • 1 tbsp ground flaxseed or chia seeds
  • 1/4 ripe avocado optional
  • 1 tsp lemon juice optional
  • 130 ml dairy free milk of choice

To top

  • 1 tbsp pumpkin seeds
  • 2 tbsp fresh raspberries and blueberries
  • 1 tbsp chopped walnuts

Instructions
 

  • Place the frozen banana, frozen spinach, avocado (if using), ground flaxseed or chia seeds and the dairy-free milk into a food processor. Blend until smooth and bright green.
  • Transfer to a bowl and decorate with fresh fruit, nuts and seeds as above. Or what ever toppings you prefer/have in the fridge.
  • Eat immediately
Keyword antioxidants, cold breakfast, healthy breakfast, OMS friendly, phytonutrients, smoothie bowl

Published by

Leave a Reply