From cherries to bananas and even fresh spinach, jumpstart your day by adding variety to your mornings with these three smoothie bowls.
BY: MASCHA DAVIS, MPH, RDN
MANGO BANANA ACAI BOWL
If you’re craving ice cream for breakfast, this insanely delicious mango banana acai bowl can hit the spot! It is so creamy, naturally sweet and absolutely delicious …not to mention full of fiber, antioxidants and vitamins.
This bowl has lots of vitamin A and C, fiber, antioxidants, potassium and electrolytes. It’s great for hydration and the yogurt adds an additional boost of protein and probiotics.
Recipe
- 1 frozen banana
- 1/2 C frozen mango
- 1 packet of frozen pure acai
- 1/4 C frozen raspberries
- 1/2 C coconut water
- 1/2 C organic plain yogurt
Blend well and top with your favorite things, for example – more sliced bananas, goji, mulberries and cacao nibs.
BERRY DELICIOUS BOWL
I made this easy bowl with some of my go to frozen fruits and berries then swirled almond butter on top and added chia seeds, cacao nibs and coconut. It’s full of fiber, probiotics and tastes amazing.
Cherries contain tons of amazing nutrients, one of which is quercetin, an antioxidant that may help keep blood vessels relaxed and supple, assisting the body to maintain healthy blood pressure. Another nutrient in cherries, anthocyanin, is being studied for its potential to improve cognitive function. In one study of older adults, it seemed to improve verbal skills as well as short and long term memory. Almond butter contains protein, the nutrient that helps to keep us feeling full longer, and heart-healthy monounsaturated fats, which have been shown to help lower ‘bad’ cholesterol and cardiovascular disease risk.
Recipe
- 1 frozen banana
- small handful of frozen blueberries and strawberries
- 1/4 c plain yogurt
- 1/4 c coconut water
Blend well and top w almond butter, chia seeds, fresh cherries.
REFUEL BOWL
Full of protein and fiber plus antioxidants, this bowl will keep you fueled all morning. I love this bowl because it’s perfect for post-workout nutrient, antioxidant and protein replenishment. Papayas are loaded with vitamin A, vitamin C, folate, pantothenic acid, potassium and magnesium, as well as full of antioxidants and beneficial enzymes. The vitamins and minerals are important for eye, skin and immune system health. Papayas, which have been shown to aid with digestion, also contain high levels of the proteolytic enzyme papain.
Soy milk and yogurt are excellent sources of protein. Soy also contains isoflavones and phytochemicals that provide additional benefits, including prevention of osteoporosis, reduction of arterial plaque buildup and alleviation of PMS symptoms.
Recipe
- ½ C Papaya
- 1 small frozen Banana
- ¼ C frozen Mango
- Handful of fresh spinach
- ½ C Soy milk
- ¼ C Yogurt
Blend well, and top with fresh organic berries, coconut, and goji berries.
HEADER IMAGE: MASCHA DAVIS
Mascha Davis, MPH, RDN is a Los Angeles-based private practice dietitian who shares her love of health and wellness through a unique global perspective. From world-class U.S. medical centers to rural villages in Africa, Mascha has dedicated herself to traveling the world, spreading her love of healthy living through both her humanitarian work and private practice. Learn more about Mascha at Nomadista Nutrition.