Smoothie bowls- an easy healthy way to start your morning

I have been asked by couple of people to share some recipes I am using in my weekly meals. I am one of those who want to and need to eat breakfast as I need that morning good steady energy from food to last me till lunch. What I cover below, you can either put it in a bowl and enjoy with a spoon or pour it in a glass and enjoy as a drink.

How I prepare my smoothies or smoothie bowls is very simple. I follow the basic guidelines from one of my favourite clinical nutritionists, Kelly LeVeque, where when you assemble your smoothie, make sure you include the following: protein, fat, fibre and greens. This will insure, smoothie keeps you satiated, keeps your blood sugar nice and stable and that you get what you need from a meal.

Why is eating protein important:

• it's a source for amino acids, which are building blocks for cells in your body and is also a source for collagen to repair damaged cells.

• it's gives a signal to your brain, that you are full. Protein also releases dopamine.

• it contains minerals and B-vitamins that aid with overall food absorption in your body.

  
  

You can also read my other blog posts on protein:

The role of protein in our body and why balance is key

The lifelong benefits of protein consumption

The significance of protein for people struggling with weight issues

Why is eating fat important:

• increases the feeling of satiety in the body

• fats and cholesterol are important building blocks for cells

• necessary for the absorption and transport of vitamins in the body

• necessary for the movement of bile into the intestines

• the fat layer protects the organs from shock

You can learn more about healthy fats in this blog post.

Why is eating fibre important:

• it's a food for your gut microbiota

• it helps to remove toxins from the body

• it slows down the absorption of glucose

• it helps you keep regular in the toilet

• it has anti-inflammatory properties

How do you know you are getting enough fibre from your diet? Learn more in this article.

Why is eating greens important:

• to get minerals and vitamins

• they produce antioxidants that repair cells

• they feed gut microbiota (containing resistant starch)

• they detoxify and serve as anti-inflammatory and anti-cancer agents

• they provide phytonutrients and phytochemicals

Assembling smoothies or/and smoothie bowls

Here is a short guideline to get an understanding about the quantities (for 1 person):

• A cup of liquid- filtered water, almond milk (make sure if you buy from the shop, that the ingredients list states just water, almonds, sea salt- but you can also easily make almond milk yourself at home), coconut milk (use half a cup or less and rest water), unsweetened coconut water (skip fruit if you use this)

• 100-170g (4-6oz) of source of protein (it's important to note here that most plant foods (nuts, seeds, soybeans contain protein and there is even tiny amounts in fruits, berries and vegetables like greens)

• 1-2 tablespoons of source of fat (many good natural sources of protein also contain healthy fats- like nuts and seeds)

• 1-2tbs of source of fibre

• Handful of greens

• Fruit or berries- half a cup

Below I list different options to pick from in different categories (protein, fat, fibre, greens) so you can enjoy different smoothie bowls and really create a smoothie that tickles your tastebuds.

Choices for protein

• Unflavoured tofu

• Nuts (peanuts, pistachios, almonds, cashews, Brazil nuts, walnuts) and seeds (pumpkin seeds, hemp seeds)

• Pea protein

• Collagen protein

• Hemp protein

• Bone broth protein

• Whey protein

• Soy protein isolate

If you choose to use protein powder, make sure it's a good quality and not with added sugars, artificial sweeteners, thickeners etc)

Choices for fat

• Avocado

• MCT (Medium-Chain Triglycerides) oil

• Coconut oil

• Nuts (make sure you buy raw and not toasted or salted)- almonds, walnuts, pecans, cashews, Brazil nuts, pistachios, macadamia nuts, hazelnuts. I soak nuts for easier digestion.

• Nut butters (make sure you keep the nut butters in the fridge, once opened as they go quicker rancid in room temperature). You can make your own or buy from store. Best options for nut butters: almonds, walnuts, cashew, hazelnuts

• Seeds- hemp seeds, sesame seeds, sunflower seeds, chia seeds

Choices for fibre

• Ground flaxseeds

• Chia seeds

• Psyllium husks

Choices for greens

• Spinach leaves

• Matcha tea powder

• Mint leaves

Choices for berries and fruits

This is where we tend to overdo with smoothies, putting in too much fruit. We need to remember that though berries and fruits are very healthy in terms of vitamins, minerals, antioxidants, fibre- they do contain fructose and too much of fructose has a negative affect on your blood sugar levels and it taxes your liver. So quarter to half a cup of berries, fruits, vegetables is all you need per serving.

• Blueberries

• Raspberries

• Blackberries

• Strawberries

• Cranberries

• Sea buckthorn

• Bananas- more greenish than ripe as then the resistance starch content in a banana is higher

• Peaches

• Apples

• Cucumber

• Pumpkin puree

• Lemon

• Lime

• Watermelon

• Mango

• Cherries

For smoothie bowls you can sprinkle at the top:

• homemade muesli (you can try this recipe) or homemade granola (you can try this recipe)

• cacao nibs

• hemp seeds

• goij berries

• bee pollen

• pomegranate seeds

You can also upgrade your smoothies with following foods, herbs and spices (by adding them in the blender with other smoothie ingredients), but definitely not limited to only these:

• maca powder

• L-glutamine (to support the healing of your gut lining)

• Acai powder

• seeds from vanilla pod

• raw cacao powder

• basil leaves (add to try with strawberry smoothie)

• Ashwagandha powder

• Rhodiola

• Astralagus root powder

• turmeric

• cinnamon (Ceylon)

• cardamom

• ground clove

• ground ginger

• nutmeg (add to try with apple smoothie- consider also adding cinnamon)

If you do want to sweeten your smoothie further, consider the following options (but good to keep it as a treat now and again rather than a daily habit if you tend to have a sweet tooth and blood sugar issues):

• one date (remember to take the pit out as I have ruined one of my NutriBullet blender by accidentally leaving one in)

• 2 dried apricots or dried figs

• monk fruit

• half a teaspoon of raw honey

I hope you find ideas and inspiration from above to start your day with the perfect balancing food for your body.

If you are looking for guidance how to improve your nutrition, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com.