You have already taken your major step towards health by incorporating smoothies in your diet. Now, why not take your well being up a notch by switching to superfood smoothie bowls instead?
Superfood smoothie bowls are delicious bowls of smoothies made out of ‘superfoods’ which are chock full of high-quality antioxidants, vitamins, and minerals that will become ‘super-fuel’ for your body. Some examples of such superfoods would be – chia seeds, hemp seeds, nuts, goji berries, spinach, kale, strawberries, cacao nibs, and many such nutrient-rich components. These ingredients have anti-aging, anti-inflammatory, and pH balancing properties. So logic dictates that a superfood smoothie bowl with such ingredients can boost your energy and improve your well being.
So, if your interest is piqued, you may want to know more about these superfood smoothies bowls.
What are superfoods?
Since superfoods are the main ingredients in the superfood smoothies bowl, let us discuss superfoods quickly.
While there are numerous plants and fruits that contain a lot of good nutrients, superfoods are specifically identified for their abilities to reduce diseases such as cancer, cardiovascular diseases as well as in increasing longevity. Due to the proven benefits, these foods have been specifically classified as superfoods. It is not a small limited list of foods, as studies and research continues, more and more superfoods are being identified.
What is the difference between a smoothie and a smoothie bowl?
While smoothies are light and drinkable, the smoothies bowls, on the other hand, tend to be thicker and it’s usually eaten with a spoon because of thick consistency. It has a consistency and texture somewhat similar to ice cream. Due to its thick and creamy texture, smoothie bowls allows you to have various fruits as well as seed as toppings. So you can really load up your smoothies bowl.
When to eat your superfood smoothie bowl?
It is good for dinner too as it is not heavy and is easy to digest. Superfood smoothies bowls can also be had as a snack or as a dessert.
Let’s get to know some superfoods you can add in your superfood smoothie bowls
Berries such as blueberries and strawberries have tons of antioxidants and the wilder the berries, the greater its benefits. Berries when added to the smoothies bowl either whole or blended, add sweetness to the smoothies and replaces sweeteners. Hence you can sweeten your superfood smoothies bowl without compromising on the taste.
Goji berries are one of the fruits that have a lot of protein and an excellent source of vitamin C.
The cocoa powder tastes like chocolate and is very flavourful, but do you know that it is high in magnesium and iron and hence a superfood? You can add cacao nibs or powder without any guilt to your smoothies if you really crave the chocolate taste.
When it comes to seeds, chia seeds and flax seeds are excellent sources of fiber and Omega 3 fatty acids. Omega 3 fatty acids are especially important for your body and the functioning of the balancing of the various hormones.
Vegetables and greens such as kale, turnip, mushrooms, spinach, sweet potatoes, broccoli, beets, zucchini, and even pumpkin are nutrient superstars that you need to include in your smoothie both for variety as well as for fiber and the benefits in fighting disease and aging.
Grains also are included in super feeds but not all of them. The grains in the superfoods list include brown rice, quinoa, millets, steel-cut oats, and amaranth.
Legumes such as mung beans are superfoods. Yes, they need to be soaked and cooked to avoid unpleasant tastes. But they can be an excellent source of protein and can be sprouted for increased benefits. They are used in both sweet and savory dishes.
Herbs and spices. There is an entire array of herbs and spices making up the superfoods list. Some of the major superfoods in the Herba and Spice category are cinnamon, turmeric, fenugreek, ginger, and cayenne pepper.
Other important superfoods that require special mention are spirulina, chlorella, and barley grass. Man-made foods such as miso and sauerkraut are also supposed to be extremely good in promoting gut bacteria as well as providing essential minerals and nutrients.
So how do you make a smoothie bowl?
Let me show you the basic steps in putting together your healthy superfood smoothie bowl!
As a base you have milk but any liquid will suffice. You may use fruit juice or coconut water. You may also replace milk with plant-based kinds of milk in case you are vegan.
The next is a fruit which could be one or two fruits. apples, oranges, berries, etc. would be good to add. You can add a variety of fruits based on what you like. Bananas and mangoes if added frozen can give that creamy texture to your smoothies.
Then you have your vegetables and greens. This will include carrots, broccoli, spinach, kale, cabbage, and beets. One thing to remember about vegetables and greens is that most of them tend to be fibrous and do not mix well in the liquid so you would have to ensure that you grind them well unless you are going to drink it immediately. Even then, ensure you grind them well otherwise it can be difficult to digest.
Next, you have soft foods. You need to add an emulsifier which could be in the form of yogurt, cream, tofu, avocado, bananas, or mango. If you have already added any of these you can ignore this step.
In the end you can add seeds or nut butter. Seeds can be ground or sprinkled on top. Nut kinds of butter can be blended in to give that extra fat which imparts a richer and deeper flavor. They are also good emulsifiers and keeping the recent ingredients together and give that smoothie a creamy feel and thickness which would not otherwise get with the other ingredients.
Superfoods are not limited to vegetables and fruits alone grains, spice, and herbs are also included in superfoods. Some people add turmeric, cinnamon, cloves and Some fermented foods such as miso, sauerkraut, tempeh, and are also in the list. Although they may not be ideal for adding to smoothies. But some experimentation can lead to new flavors. Also, the smoothies paradigm can change as well. Who says smoothies have to be always sweet? Why not savory?
Just a thought… 🙂
Putting it all together:
First, start with the juice of the milk of the liquid that you are using as a base for that into the blender, this step will help to blend all the ingredients well. The next step is to add in fruits which are preferable frozen. We can add frozen bananas, pineapples, berries in the blender. Once combined with the milk this frozen fruit gets crushed and gives ice cream texture. The next you can add in your vegetables and greens in. Next, you can add softer items like nut butter, avocado, etc.
Remember that the smoothie needs to have a thick and creamy consistency and should not be loose or watery at any time. This affects the taste and the overall smoothie bowl experience. If it is watery then you can add in more frozen banana, avocados, or tofu, and in case you are not vegan, you can also add in your thick yogurt or greek yogurt to get that creamy, thick consistency.
Once transferred from the blender, top up the bowl with cut fruits. You can now sprinkle seeds or granola and nuts. It will look pretty and colorful. You have got your superfood smoothie bowl. You can experiment with various types of ingredients based on what is available and what you like and come up with different kinds of superfood smoothie bowls. A world of delicious experimentation awaits you.
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