Happy Monday! What better way to start off your week than with an antioxidant rich, protein packed smoothie bowl. Smoothie bowls are a great way to get 2 of your 5 servings of fruits and vegetables in for the day. In the past smoothies never kept me feeling very full so I stopped making them…that was before I discovered the wonders of Greek yogurt. This weekend was the first time in 6-7 years that I made a smoothie…thanks to the suggestion from a friend. I used Greek yogurt which is high in protein and between that and the chia seeds it kept me feeling full all morning!
Something to keep in mind with making a smoothie bowl is that it’s easy to pile in handfuls of several fruits, lots of yogurt, milk, and sugar. This can add up and make your smoothie bowl have over 600 calories and become very high in sugar. When adding items to your smoothie bowl keep in mind the amount of foods you would realistically eat if they weren’t all blended together. This will help control portion size and help your smoothie bowl stay around 200-300 calories and stay lower in sugar.
Smoothie bowls can be tailored to meet anyone’s health/fitness goals. If you want more protein add Greek yogurt, peanut butter, or a scoop of protein powder. If you want to make it lower in carbs add a handful of spinach in place of a fruit, use Stevia in place of honey or sugar, or use a plain yogurt which is lower in sugar than flavored yogurts. The only limits to flavor combinations or nutrient content is your imagination.
I had a few frozen strawberries, blueberries, and bananas so that’s what I used to make my smoothie this morning. I like to use frozen fruits because it doesn’t water down the smoothie like ice cubes do and it helps give the smoothie a creamier texture. Here is my recipe I used for my smoothie this morning. It made enough for two servings so if you would like to make a smoothie for one simply half the recipe.
- 3/4 cup plain Greek yogurt
- 1 cup milk (I used 1%)
- 1 cup frozen strawberries
- 3/4 cup frozen blueberries
- 1 frozen banana
- 1-2 tsp liquid Stevia
- Banana slices
- Chia seeds
- Shredded coconut
- Put all ingredients in a blender and blend until smooth. Pour smoothie in a bowl and top with banana slices, chia seeds, and shredded coconut. Enjoy!