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All About Smoothie Bowls: Your Healthy Living Kitchen Staples (Updated 2020)

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Whether you like a berry blast to start your day or a savory chunky monkey smoothie bowl for dessert, there's a smoothie bowl for everyone to enjoy!

Smoothie bowls are all the rage, recently. Fitstagram influencers claim to have started the trend, but the truth is that smoothie bowls have been around for a long time. 

In the early 1970s, legendary Brazilian Jiu-Jitsu founder Carlos Gracie popularized the açai bowl by bringing frozen açai berry pulp from the Amazon to Northern Brazil. He mixed the frozen pulp with blended bananas and created the well-known Gracie Diet, which was formulated to maximize the performance of his fighters. In that sense, you can say that açai bowls were the first smoothie bowls!

Today, smoothie bowls are trending all over the world. Particularly in the plant-powered communities. They're used as an effective and appealing way to pack your daily needed serving of fruits and vegetables in one meal. 

How To Make Smoothie Bowls

Smoothie bowl recipes are abundant online. You can find breakfast, dinner, dessert, or even snack bowls. But here are what we believe should be your kitchen staples:

Açai Berry Bowl

It all began with açai berry bowls. This smoothie bowl recipe is the predecessor of all! Nothing beats a nice, cold bowl of blended açai berries. 


Ingredients:

  • 100 grams of frozen acai puree (you can substitute the puree with fresh açai berries)
  • One cup of assorted berries (blueberries, strawberries, blackberries, raspberries, etc.)
  • Half a cup of your milk substitute of choice (almond milk, oat milk, rice milk)

You have the option to freeze your ingredients, including the milk before you blend them to give your bowl texture. 

Toppings:

  • Sliced fresh fruits of choice
  • Unsweetened granola
  • Pure honey
  • Coconut flakes
  • Nuts (walnuts, almonds, pistachios) 
  • Chia seeds

Instructions:

  1. In a high-speed blender, drop in your açai, berries of choice, and milk substitute. Blend until the mixture is smooth and creamy. It should feel thicker than a regular smoothie, almost like frozen yogurt.
  2. Transfer your smoothie mixture into a serving bowl immediately. 
  3. Go crazy with the toppings and decorate your smoothie bowl however you wish. 
  4. Serve your açai bowls immediately. 

Once you’ve mastered this recipe—which you can do in one day, you’ll never have to Google açai bowls near me or Postmates them ever again!

Berry Blast Smoothie Bowl

This berry blast smoothie recipe may be basic, but it’s an oldie but a goodie. They’re the quintessential, picturesque, Instagram-worthy smoothie bowls. 

Ingredients

  • One heaping cup of frozen mixed berries of choice 
  • One sliced and frozen ripe banana
  • A quarter cup of almond or coconut milk
  • 1 scoop plain or vanilla protein powder of choice* (optional)

Toppings

  • One tbsp. of desiccated coconut
  • One tbsp. of chia seeds
  • One tbsp. of  hemp seeds
  • Honey granola
  • Fresh fruits of choice

Instructions

  1. Add your cup of frozen berries and banana into a blender and puree until most of the chunks have disappeared.
  2. Pour in your almond or coconut milk and blend on low until the mixture reaches a soft-serve consistency.
  3. Scoop the mixture into one to two serving bowls and top with your desired toppings. 

This recipe is best served fresh, but it’s pretty good out of the freezer too! Allow the berry blast mixture to thaw a little and pop it in the blender to get the smoothie bowl consistency.

This particular recipe keeps for two weeks in the freezer.

If you're feeling the tropical vibes, stick a bamboo straw into the smoothie bowl and enjoy! All-natural Bamboo Straws

Chunky Monkey Smoothie Bowl

Kids will definitely love this smoothie bowl! It’s a healthy take on the popular chunky monkey ice cream flavor, but so much better. 

Ingredients

  • Two medium-sized bananas
  • A quarter cup of nut butter powder, or two tbsp. of nut butter of choice
  • One tsp. vanilla extract
  • Two tbsp. of cocoa powder
  • Two to three tbsp. of coconut water

Toppings:

  • One peeled and sliced banana
  • Half a cup of granola of choice
  • Two tsp. of cacao nibs
  • Two tsp. hemp seeds
  • Two tsp. of mini chocolate chips (optional)
Instructions:
  1. In a high powered blender or food processor, pulse all your ingredients until they’ve reached a consistent chop.
  2. Blend the mixture starting on low and your way up to the highest speed. If your blender has a tamper, use it to keep the mixture moving. If not, manually stir the mixture with a wooden spoon
  3. If you don’t have a blender on hand, toss the ingredients into the food processor until you’ve reached a soft serve-like consistency. Scrape down the sides to avoid any chunks. Repeat the process if necessary and continue until the mixture is smooth. 
  4. This recipe serves two. Divide into two separate bowls and garnish with your toppings of choice.
  5. Serve immediately.
Coconut Wooden Spoons

Clean Green Smoothie Bowl

You heard it here first, folks—green smoothie bowls are the secret to staying young. They’re packed with vitamins, minerals, and antioxidants, which basically makes them the fountain of youth. 


Ingredients: 

  • A quarter cup of coconut milk or almond milk (use to your desired thickness)
  • Two cups of spinach
  • Half a ripe avocado
  • Two tbsp. of flax seeds
  • One ripe banana peeled, sliced, and frozen
  • Two cups of pineapple peeled, sliced, and frozen
  • Half a ripe mango peeled, chopped, and frozen

Toppings:

  • Half a cup of homemade or store-bought granola 
  • One tbsp. of coconut flakes
  • One tbsp. of unsalted pumpkin seeds
  • Two tsp. of chia seeds (divided into two)
  • Half a cup of berries of your choice

Instructions

  1. In the order listed, add the ingredients into a high-speed blender. Pour in only half of the milk.
  2. Start blending the mixture at low speed, scraping the sides as you go along. Use the reserved milk to thin the consistency as needed.
  3. Stop blending the mixture once you've reached a sherbert-like consistency.
  4. Divide the mixture into two bowls and decorate with toppings.
  5. Serve chilled and enjoy! 

Rocky Road Smoothie Bowl

We all deserve to indulge a little, especially on the weekend! This rocky road smoothie bowl is a fan favorite among dessert lovers. After all, who can resist the temptation of chocolate and mini marshmallows?

Ingredients:

  • One cup of almond milk
  • Half a bar of dark chocolate
  • One banana peeled, sliced, and frozen
  • Half a tsp. of almond extract
  • One tbsp. of coconut sugar
  • Two tsp. of sliced almonds
  • One tbsp (or more!) of mini marshmallows

Toppings:

  • Cocoa powder
  • Chocolate shavings
  • Cacao Nibs
  • Mini marshmallows

Instructions:

  1. In a high-speed blender, mix the first five ingredients until you've achieved an ice cream-like texture. Don't blend it for too long because the mixture will start to get runny. 
  2. Once you've reached your desired consistency, pour the mixture out into separate bowls and fold in your almonds and mini marshmallows. Folding them in adds texture to your otherwise dull consistency.
  3. Be as decadent as you want with your toppings; it's a cheat day dessert. Remember?
  4. Serve cold and enjoy! 

 

Spiked & Sparkly Smoothie Bowl

The perfect ladies’ night recipe that’s a good mix of health and fun! Try out this rosé spiked smoothie bowl during your next gal pal get together. 

Ingredients:

  • Frozen dragon fruit
  • Frozen strawberries
  • Frozen pineapples
  • Frozen raspberries
  • Honey
  • Chia seeds
  • Sparkling rosé

Toppings

  • Crushed ice
  • Mint 
  • Lemon zest

Instructions:

  1. In a high-speed blender, pour in your fruits, honey, and chia seeds. Blend until you reach a smoothie-like consistency. 
  2. Pour in your sparkling rosé of choice and blend on low to prevent the bubbles from going flat. 
  3. Serve in a coconut bowl and enjoy your ladies’ night!

There are no actual proportions for this smoothie bowl, anything goes! Adjust the ingredients to how many guests are around.


Savory Smoothie Bowl

As we’ve mentioned before, smoothie bowls are versatile! They can be sweet, they can be salty, and they can be savory. This smoothie bowl is similar to the Lithuanian dish, chilled cucumber soup. 

Ingredients:

  • Two oz. of whole blanched almonds
  • Nine oz. of spinach
  • Two chopped celery stalks
  • Three chopped spring onions
  • Half a clove of garlic
  • Four tbsp. of red wine vinegar
  • A pinch of sugar
  • A large bunch of coriander with the leaves picked and stalks removed
  • Two peeled, stoned, and chopped avocados
  • Seven oz. of cherry tomatoes
  • One pint of ice-cold water

Toppings:

  • Cherry tomatoes
  • Parsley
  • Olive oil

Instructions:

  1. Whiz all your ingredients together in a high-speed blender. Scrape down the sides as needed. 
  2. Once the mixture has reached a soup-like consistency, stop blending. 
  3. Divide the mixture among four bowls. 
  4. Drizzle with olive oil and garnish with your toppings.
  5. Serve and enjoy!

Health Benefits of Smoothie Bowls

Smoothie bowls are inherently healthy foods because they’re normally loaded with fruits, vegetables, nuts, and seeds. Plus, they’re visually appealing, which makes your brain want it more. 

Packed With Fiber

Unlike juicing, smoothie bowls keep all the components of a fruit or vegetable. Their high fiber content keeps you feeling full longer, along with the addition of fat and protein. Instead of having a juice cleanse, which has virtually no effect on your body other than raising your glucose levels, try incorporating smoothie bowls into your diet if you’re trying to lose weight. 

Great for Sneaking in Superfoods

Superfoods are mostly plant-based items that are thought to be nutritionally dense and are therefore great for one's health. However, when eaten on their own, they’re not exactly the best tasting things in the world. But, when mixed into smoothie bowls, they increase the nutrient density and hide in the fresh flavors. Superfoods such as blue spirulina and hemp seeds can leave a bitter taste in your mouth, but when added to a smoothie bowl can actually make it taste (and look) so much better!

Encourages You to Eat Breakfast

It's been said time and time again that breakfast is the most important meal of the day, why? Because it sets the tone of your day and it fosters healthy eating habits. We spend eight hours of our night asleep and it’s just right that we recharge our brains with healthy food. 

Most of the time, our multiple cravings stem from not having a good breakfast. It will be much easier for you to manage your weight when you’ve filled up at the beginning of the day! In fact, you’ll be less tempted to snack throughout the day. 

Daily Serving of Fruits and Vegetables In One Dish

The average person needs ten servings of fruits and vegetables per day. For picky eaters, children, or people who just don’t enjoy the taste and texture of fruits and vegetables, that seems like a lot. But, when you whiz all that goodness in a blender, it doesn’t seem so overwhelming. You can get your kids and yourself your daily dose of vitamins and minerals when combined in a smoothie bowl. 

All-natural Coconut Bowls

Precautions When Making Smoothie Bowls

Our grandmothers used to tell us: too much of a good thing can be bad. This philosophy applies to smoothie bowls as well. 

Sugar Bombs

While consuming fruits and vegetables is generally a good thing, you need to remember that glucose exists in different forms. In this case, it’s fructose and carbohydrates. These forms of sugar are better than synthetic ones, but it doesn’t cancel out the fact that you’re consuming sugar—which can eventually lead to elevated levels of glucose in your blood. 

Be mindful of what you add into your smoothie bowls. The fruits you use are enough to sweeten the bowl. It’s not necessary to throw in any other types of artificial sweeteners.

Disregarding Portion Sizes

It’s easy to get carried away when you’re blending your smoothie bowls. Out of sight, out of mind. Just because you can’t see the calories doesn’t mean they’re not there. Blending your fruits and vegetables drastically reduces the volume of your meal, but not its macros. That’s why it’s important to follow the recipe. 

Don’t just keep tossing whatever you want into the smoothie bowl because you’ll end up with a calorie surplus that you don’t actually need and won’t burn throughout the day. 

Everything tastes better when it’s made at home, and it’s healthier too! The next time you look up ‘smoothie bowls near me’ think of this article instead. It has all your staple smoothie bowl recipes and so much more for you and your family to enjoy.

Do you have any smoothie bowl recipes that you’d like to share with us? Upload your smoothie bowls to Instagram, tag us @rainforestbowls, and use the hashtag #RBSmoothieBowls for a chance to get featured on our page!

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As someone from the tropics Trish Suarez thrives on the sun, sea, and coconut filled beaches. Her favorite poolside refreshment is açaí berry smoothie served in a beautifully crafted coconut bowl.


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