Nutrient-dense smoothie bowls

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Kiwi and Kale Smoothie Bowl with dragon fruit stars and chia seeds

Smoothie bowls are a big craze that started on Instagram with photos of the prettiest recipes that can possibly be created. They are eaten with a spoon to replace a light meal and provide a healthy food source that is quick to prepare.

As there is some chewing involved, this triggers the digestion process to release enzymes which assist to digest our food. Drinking smoothies does not set off the chain of digestion.

To make a smoothie bowl with the right consistency, it is necessary to add frozen fruit and reduce the liquid content. Freeze ripe fruit in zip lock bags and store in the freezer to use in smoothie bowls. Select fruit that is ripe to add natural sweetness. You can also freeze a plant-based milk in an ice cube tray and blend the frozen milk cubes with your other ingredients.

Choose a deep bowl and chill it overnight. Enhance the colours by adding purple carrots and beetroot for a purple smoothie bowl and kale and baby spinach to make a more vibrant green result. Pureed pumpkin and butternut squash can be blended with mango and pineapple and garnished with a choice of colourful toppings that are nutrient dense such as nuts, chia seeds, hemp seeds, sunflower seeds, shredded coconut, dried fruit, no-added sugar granola and toasted oats.

Prepare all the ingredients and topping before you start the blending process.

Black Forest Smoothie Bowl

Photos: CJ Baldacchino

You will need:
½ purple raw carrot
½ cooked beetroot
4 dates
2 kale leaves
¼ peeled apple
2 frozen bananas
2 cups mixed frozen cherries and cranberries
1 tsp agave
2 tbsp aronia concentrate
2 cups cashew milk
3 tbsp oats

For the topping: 100g fresh cherries, 50g dry roasted flaked almonds and 50g melted dark sugar free chocolate, baby chard.

Chill clean smoothie bowls in the fridge overnight. Add all the ingredients to the blender and combine until it is a smooth consistency. While you are doing this melt the dark chocolate in a bain marie.

Pour into a bowl. Arrange the fresh cherries on top of the smoothie mix. Add some dry roasted flaked almonds.

Pour melted chocolate on the surface of the smoothie mix. It will solidify to form a delicious chocolate topping. Garnish with baby chard.

This is a gluten-free, lactose-free, vegan recipe.

Kiwi and Kale Smoothie Bowl

You will need:
1 ripe frozen banana
½ avocado
3 kale leaves
3 ripe kiwi fruits
½ cucumber, peeled
½ tsp spirulina
½ tsp chia seed
1 tbsp oats
½ cup frozen cashew milk

For the topping: 1 dragon fruit cut into star shapes, a mix of raspberries and blackberries, ½ tbsp chia seeds.

Place two bowls in the fridge overnight. Peel the fruit and vegetables. Roughly chop them together with the frozen banana. Add all the other ingredients. Blend on high speed until the mixture is smooth and consistent.

Pour the thick puree into chilled bowls and garnish with a mix of berries. Peel a dragon fruit and slice it. Use a cutter to cut out star shapes. Sprinkle some more chia seeds and serve immediately.

This  is a gluten-free, lactose-free, vegan recipe.

Passion and Pomegranate Smoothie Bowl

You will need:
1 ripe frozen banana
½ cup cooked pumpkin
1 cooked carrot
50g cooked sweet potato
½ cup frozen cashew milk
⅛ tsp fresh turmeric
¼ tsp maca powder
Vanilla
Pinch of cinnamon

For the topping: Seeds from one passion fruit, 3 tbsp pomegranate seeds, ¼ tsp linseed, 1 physalis.

Place two empty bowls in the fridge overnight. Peel the fruit and vegetables. Roughly chop the frozen banana and the vegetables and place together with the other ingredients in a high speed blender. Blend until the mixture is smooth and well combined. Remove the bowls from the freezer and pour the smoothie mixture into them. Top with passion fruit, pomegranate seeds, linseed and physalis and serve immediately.

This is a gluten-free, lactose-free, vegan recipe.

Chocolate Berry Smoothie Bowl

You will need:
½ cup oats
1 tbsp raw cacao powder
1 cup grated zucchini
1 cup frozen cashew milk
1 ripe frozen banana
1 tbsp agave or stevia
150g dark sugar-free chocolate
75g frozen cranberries

For the topping: 75g mixed blueberries, raspberries and strawberries, fresh mint leaves.

Place a smoothie bowl in the fridge overnight. Place the oats, raw cacao powder, cashew milk and grated zucchini in the blender with the frozen cashew milk, frozen banana and cranberries, agave and sugar-free dark chocolate. Blend on high speed until the mixture is smooth and consistent.

Serve in individual bowls and top with strawberries, blueberries and raspberries.

This is a gluten-free, vegan and diabetic-friendly recipe.

Photography by CJ Baldacchino during a live tv show

Trade Enquiries:

Seeds and nuts by Good Earth Distributors

Fruit and vegetables come from Big Fresh in Mosta, Oscar’s Fruit and Vegetables in Paola and Barbuto for Organic.  

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Amaranth Porridge Bowl with Berries

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Amaranth Porridge with berries and cashew milk.  This photo was taken by CJ Baldacchino during a live tv show

I love Amaranth because it is such a versatile ingredient.  During our tv show I have recently popped it, serve it instead of mash and use it to thicken soups.  I particularly love this amaranth porridge.  As a rough guide use 1 part amaranth to 3 parts liquid and cook until all the liquid is absorbed.  Remove the mixture from the heat to prevent it from becoming overcooked and gummy in texture. Is there a better way to start the day during a cold winter?

You will need:

1/2 cup amaranth
1 1/2 cup water
1/2 cup cashew milk
1 tablespoon fresh lemon juice
1 tablespoon agave or stevia [or honey for non-vegan]
vanilla
1 cinnamon stick
a pinch of salt
1/4 teaspoon lemon zest

Top with:  200g mixed berries and I use blueberries, strawberries, pecans, hazelnuts, mint leaves

Soak the amaranth overnight in water if you have the time.  Rinse then place in a saucepan and add 1 1/2 cups water.  Add the vanilla, cinnamon stick broken in half, lemon juice and a pinch of salt.    Bring to boil and reduce to heat.  Cover and simmer for 25 minutes stirring constantly.  Add the cashew milk and cook for another 5 minutes.    Remove from the heat and add the agave/stevia or honey.   Stir and add the lemon zest.

Pour half the mixture into a bowl.  Puree half the berries and add to the other half of the amaranth porridge.  Mix it in then pour it into the bowl and use a fork or knife to make some swirls to create a marbled effect.  Decorate the amaranth bowl with a mix of berries, nuts and mint leaves.  Serve while still hot.

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My fresh fruit and vegetables today come from Oscar’s Fruit and Vegetables in Paola.  My Tunisian fresh dates come from Deyma Shop Gzira

My cashew milk by Alpro and amaranth come from Good Earth.  My daily selection of fresh fruit and vegetables comes from Big Fresh in Mosta, Oscar’s Fruit and Vegetables in Paola and Barbuto in Sicily for organic vegetables.

Black Forest Smoothie Bowl fortified with Aronia

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‘Nothing tastes better than fresh ingredients and this black forest smoothie bowl is the ultimate breakfast or dessert.  I poured melted chocolate over the ice cold mix and it solidified in a few seconds.  My photos are taken by CJ during a live tv show’

You will need:

1/2 purple raw carrot
1/2 cooked beetroot
4 dates
2 kale leaves
1/4 peeled apple
2 frozen bananas
2 cups mixed frozen cherries and cranberries
1 teaspoon agave
2 tablespoons aronia concentrate
2 cups cashew milk
3 tablespoons oats

Top with : 100g fresh cherries, 50g dry roasted flaked almonds and 50g melted dark sugar free chocolate, baby chard

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Add all the ingredients to the blender and combine until it is a smooth consistency.

While you are doing this melt the dark chocolate in a bain marie.

Pour into a bowl.

Arrange the fresh cherries on top of the smoothie mix.

Add some dry roasted flaked almonds.

Pour melted chocolate on the surface of the smoothie mix. It will solidify and makes the smoothie mix taste even more amazing.

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My fresh fruit and vegetables come from Big Fresh, frozen fruit from PJ Sutters, nuts, oats, agave and cashew milk from Good Earth, sugar-free chocolate by Valor and aronia concentrate from J Calleja Import Export Ltd