Do you often feel fatigued in the morning or find yourself wanting to snack before lunch?
This has a lot to do with what you’re eating for breakfast.
If you don’t eat breakfast, or if you’re not consuming the right balance of nutrients to set you up for the morning ahead, it’s no surprise if you don’t feel full for very long.
Preparing breakfast might be too time-consuming for a busy morning, but there’s a quick solution for that.
Starting the day with a delicious and healthy smoothie bowl is an ideal way to ensure you can fit vital nutrients in and even burn some fat as well!
Ready to discover smoothie bowls? These tips will help you to get the most out of your smoothie creation.
What is a smoothie bowl?
From the name, you’re probably thinking of a smoothie bowl as quite literally being a smoothie poured into a bowl, right?
And you’d be correct to a large extent, but there are some differences that set them apart.
For example, they’re often quite a bit thicker than your average smoothie, hence the need for a spoon. Depending on your preference, you can make smoothie bowls rich and creamy and very similar to the texture of ice cream.
They’re usually topped with pretty much anything you want – fruit, nuts, and seeds are popular choices.
Why are smoothie bowls so filling?
The main reason why smoothie bowls are so filling is the fact that you eat them rather than drink them.
Consuming a smoothie in this way makes it feel more like a meal, and you’ll consume them less quickly in comparison. Eating more slowly has been shown to help people feel more full, which is great for setting you up for the day.
The other big difference is the toppings. Adding extra goodies to the bowl is yet another chance to add fiber and protein to keep you feeling fuller for longer. Ingredients like coconut milk, flax seeds, oats, and chia seeds make great additions to your smoothie!
How to make a smoothie bowl in 3 easy steps:
This method will make a positive impact on your mornings by providing your body with the energy it needs to start the day, the nutrients to keep going, and the protein to feel full and avoid snacking on unhealthy foods until lunch time.
Step #1 – Add your chosen ingredients.
To decide what to put into the blender, go by the rule of 70% vegetables and 30% fruit. These will provide the fiber needed to support the digestive system but also offer a balance between the health benefits of vegetables and the sweetness of the fruit.
I try to avoid adding more than 30% fruit contents to keep sugar intake at bay. If you’d like to have a sweeter bowl, you might want to add a few drops of liquid stevia sweetener.
For vegetables, I’d usually go for spinach, which has a relatively weak taste and works well with most other ingredients. Lettuce works great with mango and banana, while Kale works well if you’re a fan of green smoothies.
Remember, protein helps you feel fuller for longer, which in turn helps avoid snacking on unhealthy foods before lunch time. To boost the protein contents of the bowl, I usually add soybeans or edamame.
You can also go for more exotic superfoods. My absolute favorites are a teaspoon of Maca, which helps me feel energized much better than any cup of coffee would, and cocoa powder for a rich, dessert-like taste and a dose of antioxidants.
Step #2 – Add liquid
You can either go for water or add another layer of taste and creamy texture by using almond milk or soy milk. To keep sugar contents down, I always go for the unsweetened version.
How much liquid should you add? About ½ to ¾ cup of liquid is usually enough to make the bowl creamy but not like a drinkable smoothie.
Step #3 – Blend and serve
Blend all ingredients in your blender for about 1 minute, or until fully pureed, then pour into your bowl.
For toppings, I’d go for a handful of granola, chia seeds or goji berries, which serve both as an enticing decoration and provide a dose of antioxidants.
Try this tomorrow for a healthy and easy-to-make breakfast. Feel free to experiment with combinations of your favorite fruits and vegetables.
You’ll immediately see the difference in how you feel during the morning. I found it to be one of the most effective ways to start a morning positively.
Tell us in the comments what ingredients are included in your favorite smoothie bowls!
Daniel Pelegreen is a “smoothie guru,” founder of Easy Healthy Smoothie where you’ll discover natural, easy nutrition hacks for maintaining a healthier lifestyle and tackling excess weight, fatigue and stress. You can also follow his smoothie recipes and advice on Pinterest.