4 Smoothie Bowl Recipes to Healthfully Fuel Busy Days

Refreshing, sweet and frozen smoothie bowls are the perfect summer treat. But their versatility and healthiness make them a staple for year-round breakfasts, lunches, snacks and desserts as well. These four recipes from the book, The Art of the Smoothie Bowl, work as great alternatives to ice cream and frozen yogurt. You’ll surely find one that will satisfy your sweet tooth and power you with nutrients.

Watermelon Creamsicle

Makes one bowl

This bowl tastes like a cross between a snow cone and an orange creamsicle. I mashed two of my favorite childhood treats into one, only without any of the added sugar or artificial ingredients. This bowl has the most amazing slushy texture thanks to juicy frozen watermelon. It gets a hint of tang from orange juice, while coconut milk ice cubes add plenty of creaminess without watering it down.

I like to sprinkle this pretty pink bowl with black sesame seeds to mimic the black watermelon seeds that one rarely finds in a watermelon anymore. They also add a welcome crunchy bite. This bowl makes a wonderfully light afternoon snack, and it will leave you feeling hydrated and refreshed.

Ingredients

For the Base

¼ cup (60 ml) orange juice, plus more as needed

2 (1-oz [30-ml]) coconut milk ice cubes

2 cups (300 g) frozen watermelon chunks

For Topping

¼ cup (38 g) fresh watermelon chunks

½ tsp black sesame seeds

Instructions

  1. Add the orange juice, coconut milk ice cubes and frozen watermelon to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients and stopping to scrape down the sides as needed. Blend until the mixture is nice and smooth, like sorbet. If needed, add more orange juice, 1 tablespoon (15 ml) at a time, to help facilitate blending, but try to add as little as possible in order to keep the mixture thick.

  2. Transfer the mixture to a bowl, then arrange the watermelon chunks on top.

  3. Sprinkle with black sesame seeds, then serve immediately.

Party Wave

Makes one bowl

This is one of our most popular bowls at Soulberri, right next to the Classic Açaí. Over the years it’s developed an almost cultlike following.

This bowl has a custardy texture and tangy tropical flavor thanks to the addition of passion fruit, one of my all-time favorite ingredients. It is finished with a slew of fun, fruity toppings and tastes like a party wave in your mouth.

Ingredients

For the Base

3 tbsp (45 ml) 100% unsweetened passion fruit juice or pulp (seeds removed if using fresh)

1 tbsp (15 ml) pineapple juice, plus more as needed

1 cup (150 g) frozen pineapple

1 cup (150 g) frozen mango

½ frozen banana

For Topping

¼ cup (35 g) Classic Granola

½ banana, sliced

¼ cup (38 g) fresh pineapple chunks or slices

2 strawberries, hulled and sliced

½ kiwi, peeled and sliced

1 tbsp (9 g) unsweetened coconut flakes

Instructions

  1. Add the passion fruit juice, pineapple juice, frozen pineapple, mango and banana to a blender or food processor. Blend on high, stopping to scrape down the sides every so often as needed. If a tamper tool is available, use it to help move the ingredients around as you blend. Add more pineapple juice, 1 tablespoon (15 ml) at a time as needed until the mixture is totally smooth, but try to add as little as possible to keep the mixture thick.

  2. Transfer the mixture to a bowl, then sprinkle with the granola.

  3. Fan the banana out on top, then arrange the pineapple, strawberries and kiwi in rows or bunches.

  4. Sprinkle with coconut and serve immediately.

Tip: Always read the ingredients when purchasing passion fruit juice/ pulp so you’re getting 100% pure juice with no added sweeteners. Look for it in the freezer section and avoid the word “nectar,” which typically indicates added sweeteners. Passion fruit juice/pulp is very sour and has a strong flavor, so unless you want to give your bowl a significant punch of tang, avoid adding more to your blend.

Morning Glory

Makes one bowl

Inspired by morning glory muffins, this bowl is packed with similar ingredients for a frozen version of this classic coffee house breakfast treat. It has apples, carrots, pineapple, banana, walnuts, dates and a spoonful of maca, a South American superfood that adds an energizing element and slight ginger flavor.

Frozen chopped carrots are an incredible resource to keep on hand for smoothies and bowls like this one. They’re already peeled, chopped and blanched, so they are easier to break down in a blend, and since carrots are naturally sweet, they blend beautifully into many different recipes.

This bowl has such a varied mix of different flavors and textures and is loaded with fiber and nutrients that will help you power through your day.

Ingredients

For the Base

¼ cup (60 ml) apple juice, plus more as needed

2 (1-oz [30-ml]) coconut milk ice cubes

½ cup (75 g) frozen apple chunks, peeled

½ cup (75 g) frozen pineapple

½ cup (75 g) frozen chopped carrots

½ cup (68 g) frozen banana

2 tbsp (18 g) walnuts

1 date, soaked in boiling water for 10 minutes, then drained

½ tsp vanilla extract

½ tsp cinnamon

1 tsp maca powder

Pinch of salt

For Topping

¼ apple, cored and thinly sliced

Cinnamon, for dusting

2 tbsp (20 g) Bird Seed Brittle, crumbled

1 tbsp (9 g) sunflower seeds

Instructions

  1. Add the apple juice, coconut milk ice cubes, frozen apple, frozen pineapple, frozen carrots, frozen banana, walnuts, date, vanilla, cinnamon, maca and salt to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients and stopping to scrape down the sides as needed. Blend all of the ingredients until the mixture is nice and smooth, adding more apple juice, 1 tablespoon (15 ml) at a time, as needed to help things move around.

  2. Transfer the mixture to a bowl, then smooth out the top.

  3. Arrange the apple slices on top, then dust with the cinnamon.

  4. Sprinkle with the Bird Seed Brittle and sunflower seeds, then serve immediately.

Green Head

Makes one bowl

This bowl is a variation on the Green Head smoothie, which was the very first recipe I created for Soulberri. The smoothie gets its name from a big, pesky green fly that has essentially become our town’s mascot.

This bowl is super creamy from the addition of bananas, coconut milk and avocado, but is still light and tangy thanks to the frozen pineapple and pineapple juice. At Soulberri, we blend the hemp seeds in, but for the bowl I opted to add them on top instead. For an extra boost of protein and nutrition, feel free to do both.

Ingredients

For the Base

2 tbsp (30 ml) pineapple juice

2 tbsp (30 ml) coconut milk, plus more as needed

1 large handful kale (2–3 leaves with tender stems), torn into pieces

1 frozen banana

1 cup (150 g) frozen pineapple

¼ fresh avocado, peeled

For Topping

¼ cup (38 g) Classic Granola

¼ cup (38 g) pineapple slices or chunks

½ banana, sliced

1 tsp hemp seeds

Instructions

  1. Add the pineapple juice, coconut milk, kale, frozen banana, frozen pineapple and avocado to a blender or food processor. Blend on high, stopping to scrape down the sides as needed and using a tamper tool, if available, to help move things around. Blend until totally smooth and there are no remaining bits of kale, adding more coconut milk, 1 tablespoon (15 ml) at a time as needed to get things moving.

  2. Transfer the mixture to a bowl, then top with the granola and arrange the pineapple and banana on top.

  3. Sprinkle with hemp seeds and serve immediately.

Ingredient Spotlight: Hemp Seeds

Also known as “hemp hearts,” these small, black and tan morsels come from the hemp plant and are packed with fiber, omega-3 fatty acids and complete protein. While they are harvested from a cannabis plant, they are 100% legal and will not get you stoned. They can be added as a topping or blended into a smoothie bowl base.

Reprinted with permission from The Art of the Smoothie Bowl by Nicole Gaffney, Page Street Publishing Co. 2019.

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