This recipe is courtesy of Joan Snyder, a certified holistic health counselor and co-founder of Health Coaches of Delaware in Wilmington.
I try to make breakfast as nutritious as I can so that if the day takes a turn, and lunch and dinner plans do not meld with my good intentions, I at least will already have some good fuel in the tank.
This smoothie bowl recipe—essentially a thick smoothie that you eat out of a bowl—is filled with all kinds of good-for-you ingredients. Below is a list of basic ingredients; you can change up the ingredients and toppings based on what you enjoy most or what you have on hand. Mix and match away.
This is also a great way to teach your kids how to eat a healthy breakfast. Make them part of the process. (Freezing leftovers in plastic cups makes for a perfect afternoon treat, too.)
Frozen fruit: I would use a banana for its thickening properties, but you can use berries, peaches, cherries or whatever frozen fruit you prefer. Cut the fruit into 1- to 2-inch pieces (so as not to tax your blender). I would recommend 1 banana per person. Add another ½ cup of other fruit (fresh or frozen).
Protein: Plain Greek yogurt (1 cup), almond or peanut butter (2–3 tablespoons), protein powder (1 serving), etc. It’s good to start your day with some protein.
Chia seeds: 2 tablespoons. Not only are they good for you, but they’re also a great thickener. Mix them in 4 tablespoons of water at the beginning of the process and they will turn into a gel.
Oats: Toss in 2–3 tablespoons of old-fashioned oats. Oats will provide good carbohydrates and fiber to keep you fuller longer.
Cinnamon: Shake a little cinnamon into the blender for added flavor.
Unsweetened cocoa: This will add flavor and antioxidants to your smoothie bowl.
After the chia seeds have gelled, add them—and the rest of the ingredients—into your blender or food processor. Pulse until smooth. If you want a thinner consistency, add just a little water. If you want a thicker consistency, add more of the chia seed mixture.
Pour the smoothie into a bowl and add as many of the following toppings as you like:
Fresh fruit: berries, cherries, peaches, plums, etc.
Dried fruits: raisins, Craisins, apricots, plums, acai berries, goji berries, etc.
Raw or toasted, unsalted nuts: almonds, cashews, pistachios, pecans, walnuts, etc.
Raw or toasted, unsalted seeds: sesame, chia, hemp, flax (ground fresh, please!), etc.
Make a beautiful design, then dig in. You’ll love starting your day with tasty, high-quality fuel.