• Edin Sehovic

The Smoothie Bowl Doctrine


Smoothies are phenomenal for a multitude of reasons. They combine multiple different fruits into a concentrated serving to help access 2 or more servings of fruits in one meal. What makes smoothies smoothies amazing is not only are they a healthy meal replacement, but they take no time at all and they are convenient, as you don't require the traditional cutlery as its a grab and go beverage. Smoothies are high in fibre, rich in micronutrients which help regulate blood pressure, blood glucose, muscular contractions, and offer anti-inflammatory properties, plus THEY TASTE AND LOOK AMAZING!


The amazing thing about smoothies is, while they are often 'dressed down' as a convenient beverage, you can also 'dress it up' and create a masterpiece with a wide variety of different toppings and enjoy it with a spoon! Getting together with family or friends and competing with who can make the best aesthetic with their smoothie bowl is typically how I like to do it! My Go - To Toppings for smoothie bowls are as follows, but honestly, you can put whatever you would like on top!


Toppings:

Roasted unsalted sunflower seeds

Slivered Almonds or other nuts

granola (usually store bought- this way I can try new flavours) Unsweetened coconut (sweetened i find is usually too sweet!) Fresh berries and other fresh fruit

Dried Fruit (i.e. cranberries, diced apricot, figs, etc) Hemp seeds, chia seeds, flax seeds etc.


Below I will include a green smoothie recipe that I use all the time! Is it necessary to go entirely by the recipe? HECK NO! However, this recipe is just to help you find the best colour for that inevitable social media upload that you're going to make when you see how amazing it turns out! Enjoy the Recipe, and if you're interested in a bit of the science behind how smoothie bowls can positively influence your health, I've attached links to the research below (1-3).


GREEN SMOOTHIE

Using fruit and other amazing toppings, you can create an amazing piece of art out of your smoothie bowl!

1/4-1/2 ripe avocado

2 medium ripe bananas (previously sliced and frozen or raw)

1 cup fresh or frozen mixed berries (use strawberries/raspberries for a greener smoothie, darker berries for a purple smoothie.. trust me aesthetic matters on insta!) 2 handfuls spinach

1 small handful kale (large stems removed-they will add a bitter taste to your smoothie that is not enjoyable!)

1 1/2 - 2 cups unsweetened non-dairy milk (I use almond because I personally enjoy that flavour)

1 Tbsp ground flax seeds

2 Tbsp salted creamy almond or peanut butter (I like to use WOW Butter when going in public, It's a great nut-free alternative! Link at the bottom of page (4))

1 scoop of protein powder of your choice (I use whey protein)





References:


1. https://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012

2. https://www.ahajournals.org/doi/full/10.1161/01.RES.0000146094.59640.13

3. https://academic.oup.com/advances/article/4/3/368S/4591617

4. https://wowbutter.com/








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