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Healthy Smoothie Bowls And It's Benefits - Nutrition Week

Have you ever wondered what a smoothie bowl is and how it flooded the internet in the blink of an eye?

Well, a smoothie bowl is basically a smoothie that is much thicker in consistency and eaten from a bowl (Hence the name “Smoothie Bowl”). They are usually loaded with toppings of your choice which includes something as soft as a banana to anything that is as crispy as granola, nuts or seeds and more which makes it an exciting part of the bowl. Smoothie bowls are simple, easy and quick to prepare, can be made colourful and flavourful as well as a healthier choice of breakfast to start your day with. 

Book an appointment with Kavya Santosh for Nutrition advices and Diet plans.


Main ingredients of a smoothie bowl are frozen or fresh seasonal fruits and vegetables and other healthier choices of toppings such as fruits, nuts, seeds, coconut shavings, granola and more which are rich in micro and macro- nutrients. Smoothie bowls are in pureed form which makes it easy to eat and easy to digest. They are packed with nutrients such as fibre, protein, carbohydrates and healthy fats each of which is obtained from fruits or vegetables, dairy or plant- based dairy, nuts and seeds. As smoothie bowls are rich in fibre and natural sugars, it allows better digestion, improves satiety, and allows better absorption of all nutrients. It also improves bowel movements, prevents infections, boosts immunity as well as maintains a healthy heart and improves the quality of life. 


Smoothie bowls are not just colourful and attractive to see but also tastes fantastic with a pop of flavours and goodness of crunchy toppings used with every bite you take. A trick that can be used at home is to simply add the disliked fruits and vegetables while making your smoothies! These can be consumed by adults including pregnant and lactating women, and children as they are healthy and consist of natural sources of ingredients which is safe for all individuals. They are also packed with energy and are a great way to kick start your day. Adding a vitamin C rich fruit such as berries or a dash of lemon juice will also help boost your immunity. Superfoods such as turmeric, cinnamon, walnuts, etc can also be incorporated in small amounts as they are power packed with nutrients which prevents various health conditions. 

Must Read - Indian Super Foods.


There is a wide variety of toppings to choose from and can be used as per your preference for the smoothie bowls such as fruit slices (apple/banana/mango, etc), coconut shavings, grated chocolate, mixed berries/ pistachios/ almonds/ walnuts/ chia seeds/ flax seeds/ pumpkin seeds/ watermelon seeds/ granola/ roasted oats, dates/ honey and more. To make your favourite smoothie bowl in just 2 steps and takes less than 5 minutes to prepare i.e., blend all ingredients in a mixer and transfer it to a bowl and top it up with toppings of your choice.


If you are already making smoothie bowls at home and are bored of the regular ingredients being used, scroll down for more healthy recipes with a twist. 


1. Mango Kesar Pista Smoothie Bowl 

(This is personally one of my favourite smoothie bowls.)

Ingredients: 

- Ripe Mango (Frozen)- 1 Big/ 2 Small

- Saffron- A Pinch

- Pista- 6-8nos.

- Milk of Choice- 100ml


Nutrients of Importance:

Rich in fibre, vitamin C, folate, carotenoid, protein and healthy fats.


Benefits:

Prevents constipation, muscle building, reduces the risk of heart conditions and promotes a healthy heart, prevents cancer, improves memory and prevents the risk of infection.

Must Read - Super Foods & Their Role In Fertility.


2. Chocolate Smoothie Bowl– Kid’s friendly smoothie bowl

Ingredients: 

- Oats- 25g

- Unsweetened Cocoa Powder- 1-2 tsp

- Frozen Banana- 1 small

- Milk of choice- 100ml

- Honey- 1-2 tsp


Nutrients of Importance:

Rich in fibre, potassium, zinc, protein and iron.


Benefits:

Prevent constipation, reduces the risk of heart conditions, boosts haemoglobin levels and enhances mood.


3. A Very Berry Smoothie Bowl

Ingredients: 

- Frozen mixed Berries- 1 cup

- Greek yogurt- ½ cup

- Frozen Banana- 1 small

- Honey- 2 tsp 


Nutrients of Importance:

Rich in antioxidants, potassium, vitamin C, fibre, iron, calcium and probiotics.

Benefits:

Prevents against infections/ illnesses, boosts the immune system, promotes regular bowel movement and promotes healthy gut.


4. The Green Bowl 

Ingredients: 

- Spinach- 1 cup.                                                  

- Oats- 50g

- Frozen Ripe Avocado- ½ no.

- Frozen Banana- 1 small

- Almond Milk- 75ml

- Coconut water- 25ml

- Honey- 2 tsp 


Nutrients of Importance:

Good source of omega-3, vitamin E, iron, folate, sodium and potassium.


Benefits:

Regular bowel movement, prevents anaemia, regulated blood pressure, muscle building and maintains a healthy heart. 


5. The Sunrise Bowl

Ingredients: 

  • Frozen Mango- 1no.
  • Pineapple- 4-5ps
  • Orange zest- 2- 3pinch
  • Lemon juice- 1-2 tsp


Nutrients of Importance:

Rich in fibre, vitamin A, vitamin C and folic acid.


Benefits:

Regular bowel movement, prevents infections/ illnesses, boosts the immune system, has antimicrobial properties. 


6. The Classic Smoothie Bowl 

Ingredients: 

Oats- 50g

Banana- 2nos. (small)

Almond Milk- 100ml

Vanilla essence- ¼ tsp

Cinnamon powder- 1 pinch


Nutrients of Importance:

Rich in Fibre, vitamin E, riboflavin, potassium and protein. 


Benefits:

Regular bowel movement, muscle building, regulates blood pressure and controls diabetes.


7. The Beet Bowl

Ingredients: 

  • Banana- 1nos. (small)
  • Boiled beetroot- 2nos.
  • Apple- 1no.
  • Oat Milk- 100ml


Nutrients of Importance:

Good source of fibre, potassium, folate and vitamin B.


Benefits:

Regular bowel movement, regulates blood pressure, promotes healthy weight gain.


8. The Autumn Bowl 

Ingredients: 

  • Oats- 50g
  • Banana- 2nos. (small)
  • Turmeric- 2pinch
  • Boiled Carrot- 1no. (small)
  • Boiled pumpkin- 4-5 ps
  • Almond Milk- 100ml
  • Vanilla essence- ¼ tsp
  • Cinnamon powder- 1 pinch


Nutrients of Importance:

Good source of vitamin A, carotenoid, fibre, curcumin, protein, potassium and folate.


Benefits:

Regular bowel movement, regulates blood pressure, controls diabetes, prevents infections/ illnesses, boosts the immune system and promotes healthy eyes.


9. The Mocha Bowl

Ingredients: 

  • Oats- 50g
  • Banana- 2nos. (small)
  • Almond Milk- 100ml
  • Vanilla essence- ¼ tsp
  • Cinnamon powder- 1 pinch
  • Coffee decoction- 3-5 ml
  • Unsweetened Cocoa powder- 2 tsp


Nutrients of Importance:

Rich in fibre, protein, manganese, potassium and zinc. 


Benefits:

Regular bowel movement, regulates blood pressure, controls diabetes, prevents cancer and other diseases.


10. The Cocoa Berry Smoothie Bowl 

Ingredients: 

  • Frozen berries- 1cup
  • Banana- 2nos. (small)
  • Greek yogurt- 1/2cup
  • Unsweetened Cocoa powder- 2 tsp
  • Cinnamon powder- 1 pinch
  • Lemon juice- ¼ tsp 


Nutrients of Importance:

Good source of vitamin C, antioxidants, calcium, probiotics, potassium, manganese and fibre. 


Benefits:

Regular bowel movement, regulates blood pressure, controls diabetes, prevents cancer, boosts the immune system, prevents heart diseases and promotes a healthy gut.

So, go ahead and try one of these recipes and let’s bring a change to improve our way of eating healthy and choosing healthy to ensure a better quality of life.


Want to consult the Best Nutritionists/Dietitians in India? Please find the links below.

  1. Best Nutritionists/Dietitians in Bengaluru
  2. Top Nutritionists/Dietitians in Chennai
  3. Best Nutritionists/Dietitians in Mumbai
  4. Top Nutritionists/Dietitians in Pune
  5. Best Nutritionists/Dietitians in Chandigarh
  6. Top Nutritionists/Dietitians in Gurgaon
  7. Top Nutritionists/Dietitians in Noida

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