Meal substitute
Smoothies can be an abundant source of vitamins and minerals. Due to the high content of fruits (and often green leafy vegetables), the smoothie contains a huge amount of polyphenols – antioxidant compounds particularly important for our health. It is worth noting that we are able to “sneak” larger amounts of fruits and vegetables in smoothies than we would eat in normal, solid form. And remember that the more colourful fruits and vegetables we use, the more antioxidant potential will be unlocked in our bowl. A smoothie doesn’t have to be just a sweet snack eaten between meals. A properly balanced smoothie can be an excellent option for breakfast, second breakfast or an afternoon snack. It is worth remembering some important rules if you want a smoothie to be a wholesome meal replacement.
Protein
A complete meal must include a source of protein. Since the fruits that are the base of the smoothie do not contain large amounts of this ingredient, it is a good idea to add a product to your smoothie that will supplement the meal with protein. Dairy products such as yoghurt or buttermilk are great here. If you are using protein powder in a supplement form, you can add it to your smoothie. For a vegan version, you can choose plant-based protein sources such as coconut or soy yoghurts, plant drinks, or vegan protein supplements.
Fat
A wholesome meal should also include a source of healthy fat. For a smoothie bowl, nuts and seeds would be the best choice. In addition to essential fatty acids, nuts and seeds are also a source of protein, vitamins and minerals. Vegetable oils such as flaxseed oil (a source of omega-3 fatty acids) or flavourless olive oil will work well for a smoothie in drinking form.
Fibre
Fruits, used as the base of any smoothie, are a source of fibre. However, in the blending process, the fibre structure contained in the fruit is partially broken down. It is worth enriching your smoothie with an additional source of fibre (especially insoluble fibre). For example, it could be bran or oat flakes.
Prepare your health bomb
- You’re only limited by your imagination when preparing a smoothie bowl – it’s a good idea to adjust the ingredients according to your taste preferences and the season – seasonal fruits contain the most vitamins and nutrients! All you need is a blender – preferably one with a fairly sharp blade, as some of the blended fruit will be frozen.
- For a filling, thick dessert, use frozen bananas for the base. It is these fruits in frozen form that will make the smoothie as thick as ice cream. To make preparation easier, peel and cut the bananas into smaller pieces before freezing. Prepared in this way, the fruit will be ready for blending straight after taking out from the freezer. The more ripe the banana you use, the sweeter your smoothie bowl will be. If you decide that your base is not sweet enough, you can use erythritol or xylitol to sweeten it.
- Add any fresh or frozen fruit and/or yoghurt to the frozen banana base. It is worth using seasonal fruits, especially berries: strawberries, raspberries or blueberries. They are a bomb of antioxidants necessary for good health, and by having a slightly sour taste, they will perfectly break the sweetness of the banana. Outside the summer season, you can replace them with frozen fruit. In addition to fresh fruit, you can use freeze-dried or powdered forms here, such as acai berry powder.
- If you like green cocktails, you will definitely enjoy a green smoothie bowl. In addition to fruit, it’s worth adding green vegetables to the base, such as spinach, arugula or kale. This will enrich your smoothie with sources of chlorophyll or magnesium.
- If you want your smoothie to replace a meal, it’s a good idea to add a protein source to the base. Thick yoghurts or cheeses with a high protein content (such as Icelandic skyr yoghurt) will work especially well in a smoothie bowl.
- You can use literally anything that suits your taste as additions to your health bowl. Fresh and dried fruits, nuts, seeds, granola, muesli, dark chocolate or raw cacao will work great. If your smoothie lacks sweetness, you can top the whole thing with a small amount of honey or agave syrup.
A post-workout smoothie bowl for active people
Base:
- 2 frozen bananas
- 1 packet of high-protein yoghurt
- A spoonful of peanut butter
Additions:
- 1 cube of dark chocolate
- A handful of blueberries
Preparation:
- Blend the ingredients for the smoothie base until smooth.
- Put the smoothie to a bowl, sprinkle with a chopped cube of dark chocolate and a handful of blueberries.
An antioxidant smoothie bowl
Base:
- 1 frozen banana
- A handful of frozen blueberries
- A handful of frozen raspberries
- A handful of fresh spinach
- A teaspoon of chia seeds
- Optionally: a little milk or vegetable drink for consistency
Additions:
- A handful of sugar-free granola
- A spoonful of coconut shreds
- Fresh banana
Preparation:
- Blend the ingredients for the smoothie base until smooth.
- Put the smoothie to a bowl and garnish with additions.