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Chill out with this fruit smoothie bowl (video)

August 10, 2017 | Steve Tischler
smoothie bowl 2 264

Cool as an ocean breeze, a fruit smoothie bowl offers a fast, tasty way to beat the summer heat.

This good-for-you smoothie recipe is a favorite of registered dietitian Katie Rankell of the UC Irvine Health Weight Management Program.

It features fruit and healthy supplements such as acai berry powder and chia seeds.

The suggested toppings further amp up the nutritional benefits and add a fun, artistic touch to your smoothie.

Customize each to suit your own tastes, then find a spoon and enjoy!





Strawberry-Acai-Chia Smoothie Bowl

Download and print this recipe ›

Servings: 2

Ingredients
  • 1½ cups halved strawberries, frozen
  • ½ large banana, frozen
  • 1 cup unsweetened hemp milk
  • 1 tablespoon chia seeds
  • 1 teaspoon of acai berry powder
  • 1 tablespoon honey
Optional toppings:
  • ½ large banana, not frozen
  • 1 tablespoon chia seeds
  • ¼ cup raspberries
  • ¼ cup blueberries
Directions

In blender add strawberries, ½ frozen banana, hemp milk, chia seeds, acai berry powder and honey. Blend well.

Divide into two bowls.

Slice unfrozen ½ banana and arrange slices on top of each bowl. Then sprinkle additional chia seeds and garnish with raspberries and blueberries.

Nutritional Information

Per serving (without toppings):

  • 173 calories
  • 44 calories from fat
  • 5.2 g total fat
  • 73 mg sodium
  • 396 mg potassium
  • 4.1 g protein
  • 18 g sugars
  • 28.9 g carbohydrates
  • 4.7 g dietary fiber

Nutritional information for various toppings

1 teaspoon cacao nibs:

  • 20 calories
  • 15 calories from fat
  • 1.5 g total fat
  • 0 mg sodium
  • 9 mg magnesium
  • 1 g carbohydrates
  • 0.8 g dietary fiber
  • 0 g sugars
  • 0 g protein

2 tablespoons ground flaxseed:

  • 70 calories
  • 50 calories from fat
  • 6 g total fat
  • 5 mg sodium
  • 51 mg magnesium
  • 4 g carbohydrates
  • 3 g dietary fiber
  • 0 g sugars
  • 3 g protein
  • 98 mg SDG lignans
  • 2.9 g Alpha-Linolenic Acid (Omega 3), 181% of daily value

1 ounce raw almonds:

  • 160 calories
  • 120 calories from fat
  • 14 g total fat
  • 0 mg sodium
  • 6 g carbohydrates
  • 3 g dietary fiber
  • 1 g sugars
  • 6 g protein

¼ cup unsweetened shredded coconut:

  • 100 calories
  • 90 calories from fat
  • 10 g total fat
  • 5 mg sodium
  • 64 g carbohydrates
  • 2 g dietary fiber
  • 1 g sugars
  • 1 g protein

1 tablespoon organic hemp seeds:

  • 60 calories
  • 4 g total fat
  • 0 mg sodium
  • 67 mg magnesium
  • 116 mg potassium
  • 1 g carbohydrates
  • 1 g dietary fiber
  • 0 g sugars
  • 4 g protein
  • 2 mg iron

¼ cup raspberries:

  • 16 calories
  • 2 calories from fat
  • 0.2 g total fat
  • 0 mg sodium
  • 46 mg potassium
  • 3.67 g carbohydrates
  • 2 g dietary fiber
  • 1.3 g sugars
  • 0.3 g protein

1 tablespoon chia seeds:

  • 60 calories
  • 25 calories from fat
  • 3 g total fat
  • 0 mg sodium
  • 60 mg potassium
  • 5 g carbohydrates
  • 5 g dietary fiber
  • 0 g sugars
  • 3 g protein
  • 94% of vitamin C

Comments

Darren
August 13, 2017

Hey! That's my blender! I use that!

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