Smoothie Bowl Archives - Phruitful Dish

Avocado Spinach Smoothie Bowl (Stress-Buster)

Is this a smoothie or a salad? You decide!

Call me a rebel but I like eating salad for breakfast. Spinach is the featured ingredient in this smoothie bowl because it is a champion at providing many vitamins and minerals including the following inflammation-fighters: vitamins K, A, C and B6. It’s also an excellent source of folate, magnesium, and calcium. I included vitamin C-rich strawberries to help with iron absorption (if you are trying to boost your iron intake, greens like kale and swiss chard may be more beneficial than spinach). Most uniquely, spinach contains various plant compounds including kaempferol, which has been shown to reduce the risk of cancer, and nitrates, which have been shown to decrease blood pressure.

Avocado is the other green superfood featured in this breakfast bowl. A meta-analysis published earlier this year concluded that including avocado in our diets can assist in lowering total cholesterol, LDL cholesterol and triglyceride levels. Also, its omega-3 content can help lower inflammation.

P.S. This smoothie bowl is banana-free! Previously, frozen bananas were my not-so-secret ingredient for achieving a thick consistency, however, in an effort to decrease my banana consumption I have discovered dairy-free yogurt makes a great alternative. Do you have other ideas for replacing frozen bananas? Let me know in the comments below!

The full recipe can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet

PCOS Powers:

spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of magnesium & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
plant-based protein = helps decrease high cholesterol, manage blood sugar levels, helps build lean muscle mass
low glycemic fruits (plums and strawberries) = help maintain blood sugar levels

Red Velvet Smoothie Bowl

A tropical oasis featuring several superfoods.

A mini tropical oasis in the middle of winter could be at your fingertips. This was my first experience eating dragon fruit so I did some research. Dragon fruit is known as Pitaya roja in Central and South America, and Pitahaya in central Mexico. It is sometimes called “lady of the night” or “queen of the night” as its flowers only bloom during the night. Nutritionally, dragon fruit is recognized for its high vitamin C content and its ability to aid digestion. However, some other possible benefits of dragon fruit consumption may include cancer prevention, improved cholesterol profiles, stabilized blood sugar levels, and improved immune system functioning. I would love to hear your thoughts on this nutrient-rich breakfast in the comments below or via social media (Instagram, Twitter).

Ingredients:

Smoothie:

1/3 cup oats
2 tbsp chia seeds
1 cup almond milk
0.5 cup raspberries, frozen, organic if possible
0.5 cup blueberries, frozen, organic if possible

Toppings:

goji berries
dragon fruit
hemp, sesame & buckwheat seeds

How to:

Soak oats and chia seeds in almond milk overnight.
In the morning, mix the soaked mixture with frozen fruit in a blender.
Pour into bowl and decorate with toppings.

PCOS Powers:

raspberries = low glycemic index fruit, high in anti-oxidants, may help lower inflammation and prevent cancer
chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
goji berries = high in protein, anti-oxidants, beta-carotene, and may improve men’s sperm count
hemp seeds = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation

Green Power Smoothie Bowl

34 grams of plant-based protein in this smoothie bowl.

It was challenging to find a fitting name for this smoothie bowl recipe as there’s a lot going on here. Practically every superfood currently in my kitchen got featured in today’s breakfast. With properties such as being low glycemic, high in protein (34 grams) and high in fiber (24 grams), this is a healing breakfast for PCOS-fighters. I usually keep chopped fruits and veggies in the freezer ready to go for smoothies. Not only does this make smoothies colder, but also thicker. Nut butters will also help thicken smoothies. Have fun dreaming up your own smoothie bowl masterpiece and please share your creations with me in the comments below.

Ingredients:

Smoothie base:

0.5 cup unsweetened almond milk
2 cups frozen chopped kale, organic if possible
1 frozen banana
4 ice cubes
1 scoop plant-based protein powder
2 tbsp natural peanut butter
1 inch chunk of fresh ginger

Toppings:

1 tbsp chia seeds
coconut
goji berries
raspberries, organic if possible
banana

How to:

Blend almond milk, ice cubes, and banana in a blender until smooth.
Slowly add kale, ginger, protein powder and peanut butter blending after each ingredient.
Pour into a bowl and top with any fruits and seeds you have in your kitchen.

PCOS Powers:

kale = good source of calcium which helps to improve egg and follicle development
chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
raspberries = low glycemic index fruit, high in anti-oxidants, may help lower inflammation and prevent cancer
ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
goji berries = high in protein, anti-oxidants, beta-carotene