Simple Smoothie Bowls: Mango Spinach & Cherry Blueberry

Hello and happy Sunday!

My love of smoothie bowls knows no bounds, especially during summer time. There is nothing more refreshing, nourishing and satisfying to me than a vibrant smoothie bowl with an array of gorgeous toppings. The fact that they’re so easy to whip up and don’t require any ingredients you can’t keep stored, makes them such a great breakfast, snack or even lazy weekday dinner.

There is no exact recipe I follow, but as I’ve received some questions I decided to share two variations of my super basic, standard smoothie recipe.

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Cherry & Blueberry Smoothie Bowl

Blend:

  • 1 large banana (or 1.5 smaller ones)*
  • 1 cup (ca. 120g) of frozen cherries & frozen blueberries
  • 1 tbsp flax and/or chia seeds

Mango & Spinach Smoothie Bowl

Blend:

  • 1 large banana (or 1.5 smaller ones)*
  • ca. 1/2 cup (or ca. 100g) frozen mango
  • 1 tbsp flax and/or chia seeds
  • ca. 1/2 cup frozen spinach (or more for extra greenness)

For both versions:

*I like using unfrozen bananas along with my frozen fruit. If I’m looking for a more ‘nice cream’-like texture I’ll use frozen (sliced) banana.

Toppings:

  • fresh, frozen or dried fruit – add sliced banana, fresh raspberries, kiwi cubes, goji berries, dried mulberries, passionfruit or whatever you have around or are craving
  • nut butter – this is a MUST in my eyes; whether peanut, almond or cashew butter, the nutty creaminess is a great complement to the silky smooth fruity-ness and the healthy fats in the nut butter allow your body to absorb the fat-soluble nutrients in the smoothie
  • granola – this adds a wonderful crunch and is a way to add some whole grains to your meal (I like to look out for wholesome ones with as little sweetener as possible, or make my own when I have time)
  • nuts & seeds – great for more crunch and nutrition; my favourite are hemp seeds; I’ve also found that pistachios go really well with cherry smoothies

Notes:

  • If you prefer a runnier texture or your blender is struggling, add 1-2 tbsp plant-based milk, such as rice or oat milk.
  • For an extra creamy smoothie bowl add 1/2 an avocado to the blender!
  • These are an ideal base for playing around with – e.g. you can also add some frozen spinach to your cherry blueberry smoothie (you won’t be able to taste it), you can add ‘superfoods’ such as maca or protein powders and use a bit of/ more liquid depending on your texture preference. For extra protein you can also add some sneaky silken tofu 😉
  • If you want your smoothie to go (e.g. at work), bring the smoothie and the toppings separately and assemble just before eating. You can also blend the nut butter into the smoothie to avoid bringing that along.

Enjoy!

 

Green Protein Smoothie

Hello and happy Sunday!

Today I’m sharing another smoothie bowl. My go-to smoothie is my all-time favorite blueberry smoothie, but I do love a good green smoothie every now and then. Getting in some greens while enjoying a sweet bowl of deliciousness AND getting a protein boost sounds like a pretty good win-win situation to me.

The inspiration behind this green smoothie is the “Super Detox Protein” by Iswari, which consists of: rice protein, pea protein, hemp protein, spirulina, chlorella and matcha – 100% organic ingredients. As part of a collaboration with Iswari Switzerland, you can get 5% off any orders from Iswari Suisse with the discount code “blueberrysmiles” (disclaimer: I earn a small commission on such orders).

Incredibly simple, this combination of fruity sweetness and refreshing “greenness” is especially irresistible on a hot day. What I love about the Iswari mix is that it’s zingy from the matcha, but doesn’t taste “too green”, especially combined with sweet, ripe mango. If you can’t get your hands on this product, you can also replace it with your own proteins and green powders/matcha.

Ingredients:

  • 200g frozen mango cubes
  • 35g Super Detox Protein (or your own blend)
  • 1 tbsp rice mylk
  • Desired toppings – I used almond butter, fresh raspberries and granola

Method:

Blend the mango and rice mylk (if your blender tends to struggle with frozen ingredients you may need to let the mango defrost a bit and/or add more liquid) and stir in the protein blend. Pour into a bowl and enjoy with the toppings of your choice – I love adding nut butter, fresh berries and granola.

Enjoy!

xoxo

 

Chocolate Protein Smoothie Bowl (& Mousse)

This bowl of goodness came about by accident. I was up the other night and couldn’t sleep, so I started dreaming about breakfast the next day (doesn’t everyone?) What I’d actually cooked up in my head was pancakes, but the next morning the batter tasted so good and I was so impatient that I just poured the mix into a bowl, topped it with some sliced banana and cacao nibs and my new favorite smoothie (big statement but I stick by it!) was born.

Inspiration behind this whole pancake-turned-smoothie bowl was the  Blissful Brown Rice and Raw Cacao Super Protein from That Protein that I’d bought on a whim during a “buy one get one half off” sale at Holland & Barrett yet had barely used. (For my usual breakfast smoothie I always use hemp- check out the recipe here.)

The protein powder along with the peanut butter and banana make this breakfast an excellent source of plant protein (1 serving has almost 20g).

Serves: 1

Ingredients

  • 1 ripe banana
  • 2 heaped tbsp (ca. 30g) brown rice and raw cacao protein powder*
  • 1 heaped tbsp peanut butter (or other nut butter); I use the 100% one from Meridian
  • 1 tbsp ground flaxseeds
  • 1/3 cup brown rice milk (I use Rude Health, which has a wonderful natural sweetness)
  • optional: cacao nibs, to decorate

*My blend is made up of 60% brown rice protein powder and 40% organic raw cacao, so you can easily make your own mix, using a different protein source as well if you’d like – although the taste may vary (brown rice protein is great because it’s quite neutral and doesn’t interfere with the chocolatey taste).

Blend all this together (you probably don’t even need a blender if you mash the banana well), pour into a bowl and I dare you to eat this without a big smile on your face! It’s so beautifully indulgent and keeps you full and fueled for a long time. I find the ripe banana and the brown rice milk make this perfectly sweet, but you can always add a bit of maple syrup, honey or even a date if you’d like.

Variation: Chocolate Protein Mousse 

If, like me, you are always in search of more indulgence, then this is a way to take the “dessert for breakfast” element of this smoothie bowl to the next level. By omitting the brown rice milk (or adding just enough so it all comes together) you end up with a lusciously thick and luxurious mousse that honestly tastes like dessert. No joke, this stuff is amazing. Without exaggeration, it is the most indulgent healthy breakfast I’ve ever had. Enjoy!

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Feel Good Fact #1: Cacao is high in essential minerals, including magnesium and iron (did you know it has a much higher iron content per 100g than meat?) and chock-full of antioxidants, which can protect against cancer and other disease by preventing cell damage.

Feel Good Fact #2: Peanut butter is full of heart-healthy monounsaturated fats (make sure you buy the most natural version possible or make your own using just peanuts) and peanuts have been shown to reduce the risk of cardiovascular disease.

Avocado-Berry Breakfast Smoothie

This is what I’ve been having for breakfast almost religiously for the past months. In recent times I’ve started varying my breakfasts occasionally, making the odd chia pudding, homemade granola or trying out healthy pancake recipes (my favorites are the Banana Pancakes from Deliciously Ella – the blog – and the Sweet Potato Pancakes from Deliciously Ella Every Day). On most days, however, I automatically go for this smoothie in one variation or the other, as it’s what I crave the most in the mornings. I used to be a big oatmeal person, making overnight oats with mashed banana (check out this chocolate peanut butter and this tahini honey version), but one day, on a whim, I decided I wanted to make an avocado-containing smoothie. I’d just read more about the health benefits of avocados and figured a smoothie would be a fun way to incorporate them on a more regular basis.

I was in heaven from the first taste and, like I said, I’ve hardly looked back ever since. What I love about this smoothie is that it’s filling – the combination of healthy fats and protein keeps me going for longer than my classic oatmeal used to – yet doesn’t make me feel sluggish as a higher-carb breakfast sometimes would.

My recipe has slightly adapted over time, but here is my go-to version:

Makes: 1 serving

Ingredients:

  • 1/2 ripe avocado*
  • 1 ripe banana**
  • handful of frozen blueberries
  • handful of frozen raspberries
  • 1 heaped tbsp hemp powder
  • 1 tbsp ground flaxseeds
  • sprinkling of cinnamon (for extra antioxidants)

*You can wrap the other half in clingfilm and leave it in the fridge for the next morning, use it to make some yummy guacamole or chop it up and toss it into a salad.

** To make this into delicious and highly nutritious ice cream use a frozen banana and add some plant-based milk. Great for hot summer mornings.

Throw all of the ingredients into your food processor (I use a hand-held blender from the Swiss brand Bamix – I find it very powerful and easy to work with) and combine until a mousse-like texture forms. I should probably add the disclaimer that this isn’t the classic smoothie texture, as I’m not a fan of drinking my meals! The texture of this smoothie is something between yogurt and ice cream, or frozen yogurt, and I eat it with a spoon (does that make it a smoothie bowl…?). If you prefer a more conventional liquid smoothie, just add some plant-based milk, such as rice or almond milk.

I’ll be honest: since I make this pretty much every day I just eat it straight out of the container in which I make my smoothie (unless I want to put it on snapchat, obviously 😉 ). If you’re less lazy, you can serve this in a nice bowl with whatever topping you like: more berries, banana slices, crushed nuts or even granola. Whatever lights up your morning.

Variation: If you’re out of avocados (so annoying when all the avos in the grocery store are rock-hard and useless for the next morning’s smoothie!) or just feel like changing it up a bit, replace the avocado with a generously heaped tbsp (or two) of peanut butter. Here you might want to add a dash of rice milk if your blender is struggling, but for me it works fine without. Lately I’ve been making this version more and more and absolutely loving it.

Feel Good Fact: Avocados are full of healthy monounsaturated fats, which contribute to heart health.

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