Smoothie Bowl

 smoothie bowl

Have you ever tried to eat your smoothie with a spoon? This is the latest trend in the fitness world. A smoothie bowl give you the opportunity to fill your belly with all type of healthy foods like nuts, seeds, fresh fruit and more. Looking to increase your protein dose? Add some protein powder in your bowl, easy.

Another thing that makes a smoothie bowl better than drinkable versions. They take longer to be eating since you dont do it with a straw. This allows sufficient time to send signals to your brain to make you feel full and satisfied, which takes about 20 minutes. Enjoy a bowl smoothie for breakfast or after training (post-workout).

Cacao Blueberry Smoothie Bowl

Blueberry Cacao Smoothie Bowl

This bowl has a wonderful smoothie, thanks to the aid of those dates for theirs sweetness. Hemp seeds, almond milk and protein powder give you almost 30 g of protein per bowl.

Level: Beginner

Portion: 1

Time: 10 min.

Preparation time: 10 min.

Cooking time: 0 min.

Ingredients:

1¼ cup unsweetened almond milk

1 cup frozen blueberries

1 cup frozen spinach

1 tbsp cocoa powder;

1 tbsp hemp seed

1 Medjool date (optional or try banana, maple syrup or stevia)

1 scoop of protein powder (vanilla)

Topping choices: cocoa bean, fresh fruit, coconut.

Instructions:

1. Place all ingredients in a blender and blend until you have a creamy and thick.

2. Pour into a bowl and garnish with desired toppings.

Nutritional Information (per serving without garnish): Calories: 363.2; Fat: 14.7g; Saturated Fat: 1.3g; Protein: 29.7g; Carbohydrates: 39.4g; Fiber: 12.9g; Cholesterol: 190 mg; Sodium: 347.6 mg.

PB and J Smoothie Bowl

PB and J Smoothie Bowl

If you never try the peanut butter powder, this is the time to try. 2 tbsp of natural peanut butter has 190 calories, 16g of fat and protein 8g. The same amount of peanut butter powder has about 45 calories, 1.5g of fat and 5g of protein (depending on the brand) and peanut butter powder has always the delicious taste that you like.

Level : Beginner

Portion: 1

Time: 12 minutes, plus refrigeration.

Cooking time: 0 min.

Ingredients:

1/4 cup 100% grape juice

2 tbsp milk of unsweetened almond

1/3 cup of low fat cottage cheese.

1/2 scoop of vanilla whey protein powder

1 teaspoon chia seeds

3 tbsp. butter peanut powder.

1 tbsp. oatmeal.

1/4 banana for garnish

Instructions:

1. Place all ingredients, except the banana in the blender and blend until desired consistency.

2. Pour into a bowl and place in refrigerator overnight *.

3. Cut the banana into thin slices and place on top of the smoothie.

4. Sprinkle with cinnamon and some chia seeds for garnish.

* Note: If this is to consume it immediately, add a few ice cubes in the smoothie before putting it in the blender.

Nutritional Information (per serving)

Calorie: 292; Fat: 5.7g; Saturated Fat: 1.1g; Protein: 28.1g; Carbohydrates: 36.4g; Fiber: 6g; Cholesterol: 9 mg; Sodium: 420 mg.

Gluten Free Breakfast Bowl Power

Gluten Free Breakfast Power Bowl

Not all breakfast a blender. In this energy bowl, cooked quinoa and chia seeds are the base, then they are covered with almond milk and topped with nuts, cocoa beans and fresh fruit. Quinoa and almonds contribute to proteins while chia added omega-3. Add 4 g of protein with an additional tbsp peanut butter or your butter nuts preferred.

Level: Beginner

Portion: 2

Time: 10 min, plus refrigeration.

Preparation time: 10 min.

Cooking time: 0 min.

Ingredients:

2/3 cup cooked quinoa

2-3 tbsp chia seeds

6-8 ounces (175-235ml) of almond milk or coconut

3 tbsp slivered almonds

1 tbsp. cocoa nibs or dark chocolate chips

1/4 cup blueberries

4-5 slices of banana

1 tbsp honey

Dash of lemon juice

1/4 c. c. vanilla extract

1 tbsp of your favorite nut butter (optional)

Instruction:

1. Mix up your chia seed and quinoa in large bowl

2. Pour honey and nut butter (if using) on top and then cover it all with milk and vanilla extract. Pour at least 6 ounces (175ml) of liquid. Mix all.

3. Add a little lemon juice and turn your nuts, cocoa and blueberries.

4. Keep to the banana slices just before eating smoothie. Keep all in the refrigerator for at least 4-5 hours.

5. When ready to eat, add banana slices and sprinkle with more milk or honey as you wish.

Nutritional Information (per serving, without optional nut butter):

Calories: 335; Fat: 16g; Saturated Fat: 3g; Protein: 9g; Carbohydrates: 44g; Fiber: 18 g; Cholesterol: 0mg; Sodium: 98mg.

Protein-Packed Acai Bowl

Protein-Packed Acai Bowl

This simple smoothie bowl consists of a delicious combo of fruits, seeds and nut butter. You can find the acai powder in your local health food store or online.

Lvel: Beginner

Portion: 1

Time: 10 min

Preparation time: 10 min.

Cooking time: 0 min

Ingredients:

1 1/2 frozen bananas

1 cup frozen cherries

1 1/3 cup unsweetened almond milk

3 tbsp hemp seed

1 tbsp almond butter

1 tbsp. Acai powder

Optional garnish: pomegranate seeds, almond butter,

Instructions:

1. Mix bananas, cherries, unsweetened almond milk, hemp seeds, almond butter and acai powder in a blender. Mix until has completely pureed.

2. Garnish with almond butter and pomegranate seed.

Nutritional Information (per bowl):

Calories: 582; Fat: 30g; Saturated fat: 2 g; Protein: 18g; Carbohydrates: 75g; Fiber: 13g; Cholesterol: 0mg; Sodium: 237mg

Protein Apple Blueberry Bowl

Apple Blueberry Protein Bowl

The healthy bacteria found in the kefir‘s milk helps to boost intestinal health. Kefir also has a nice combination of protein and carbohydrates, a cup provides 110 calories, 2g fat, 12g of carbohydrates and 11g protein.

Level: Beginner

Portion: 1

Time: 10 min.

Preparation time: 10 min.

Cooking: 0 min

Ingredients:

1/2 cup kefir, coconut milk or other milk alternative

1/2 cup water

1 cup frozen blueberries

1/2 apple

1-2 cup spinach

Garnish:

1 tbsp flaked almonds

1 tbsp. crushed nuts

1 kiwi

1/2 apple

1/2 cup chopped raisins.

Instructions:

Add liquid, blueberries, 1/2 apple and spinach in a blender.

2. Reduce everything until smooth

3. Pour into a bowl and garnish with fruit and chopped nuts.

Nutritional Information (per serving):

Calories: 433; Saturated Fat: 4g; Protein: 10g; Carbohydrates: 75g; Fiber: 15g; Cholesterol: 15mg; Sodium: 123mg.

 

-Steph

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