Smoothie Bowl

BowlsVegan
Written By Fayte Investments LLC

This colorful smoothie bowl kicks off our Eating The Rainbow Series. It’s packed with nutrients and phytochemicals. Spinach is a powerhouse of vitamins A, C, and K, and minerals like iron and calcium. Bananas contribute Vitamin C, Vitamin B6, and essential minerals like potassium. Blueberries, known as one of the healthiest fruits, provide a dose of Vitamin C, Vitamin K, and manganese, all while being rich in antioxidants, especially anthocyanins. Raspberries offer Vitamin C, Vitamin K, and manganese, along with fiber and antioxidants like quercetin and ellagic acid. Adding to this, avocados bring in healthy monounsaturated fats, Vitamin K, Vitamin E, and a variety of B vitamins. At Prosperum we love that this smoothie bowl is as nutritious as it is delicious! Bon apetite!

Serves 1

Ingredients:

  • 1 frozen banana, chopped

  • 1/2 avocado

  • 1 cup baby spinach

  • 1/2 cup frozen pineapple or mango chunks

  • 1 cup milk of choice (we used unsweetened coconut milk)

  • Topping suggestions: blueberries, raspberries, granola, coconut, chia seeds

To Make:

  1. Put all ingredients in a blender and puree until smooth. Top with nuts, berries, and/or seeds of choice. Serve immediately

Food Synergies:

  • Banana: A good source of potassium, fiber, and vitamin B6. Potassium helps regulate fluid balance, muscle contractions, and nerve signals. Bananas also provide natural sweetness and a creamy texture, complementing the other ingredients. [1]

  • Avocado: Rich in heart-healthy monounsaturated fats, vitamin K, folate, and fiber. The fats in avocado enhance the absorption of fat-soluble vitamins (A, D, E, and K) from spinach and other ingredients. It also contributes to a smooth, creamy texture. [2]

  • Baby Spinach: Packed with vitamins A, C, K, folate, and iron. Spinach contains non-heme iron, which is absorbed better when paired with vitamin C-rich foods like pineapple or mango. The healthy fats from avocado also help with the absorption of vitamin K and other fat-soluble vitamins.[3]

  • Pineapple or Mango: Both are rich in vitamin C, which aids in the absorption of iron from spinach. Pineapple contains bromelain, an enzyme that can help with digestion and reduce inflammation. Mango adds antioxidants, fiber, and more vitamin C. [4]

  • Coconut Milk (or other milk): Provides fats (if using coconut milk) and calcium (if using dairy or fortified plant-based milk). The fats can enhance nutrient absorption, while the calcium supports bone health. Unsweetened versions help keep the recipe low in added sugars.[5]

  • Blueberries/Raspberries: Rich in antioxidants, particularly vitamin C and fiber. The antioxidants in berries complement those in spinach and mango/pineapple for better overall protection against oxidative stress.[6]

  • Chia Seeds: A source of omega-3 fatty acids, protein, and fiber. The omega-3s pair well with the avocado's fats, and the fiber aids digestion.[7]

Together, these ingredients form a nutrient-dense meal or snack that promotes digestive health, supports heart health, boosts energy levels, and maximizes nutrient absorption through the combination of healthy fats, vitamins, and minerals.

recipe tools/ingredients:

**Disclosure: As an Amazon Associate, Prosperum earns from qualifying purchases. This means that if you click on an Amazon link and make a purchase, we receive a small commission at no extra cost to you.

    1. Pereira A, Maraschin M. Banana (Musa spp) from peel to pulp: ethnopharmacology, source of bioactive compounds and its relevance for human health. Journal of Ethnopharmacology. 2015 Feb 3;160:149-63. (Source: https://nutritionsource.hsph.harvard.edu/food-features/bananas/)

    2. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.

    3. El-Sayed SM. Use of spinach powder as functional ingredient in the manufacture of UF-Soft cheese. Heliyon. 2020 Jan 21;6(1):e03278. doi: 10.1016/j.heliyon.2020.e03278. PMID: 31993529; PMCID: PMC6974769.

    4. Vitamin C Fact Sheet for Health Professionals. (2018, March 2). US Department of Health and Human Services. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

    5. Karunasiri AN, Gunawardane M, Senanayake CM, Jayathilaka N, Seneviratne KN. Antioxidant and Nutritional Properties of Domestic and Commercial Coconut Milk Preparations. Int J Food Sci. 2020 Aug 1;2020:3489605. doi: 10.1155/2020/3489605. PMID: 32832538; PMCID: PMC7422486.

    6. Stull AJ, Cassidy A, Djousse L, Johnson SA, Krikorian R, Lampe JW, Mukamal KJ, Nieman DC, Porter Starr KN, Rasmussen H, Rimm EB, Stote KS, Tangney C. The state of the science on the health benefits of blueberries: a perspective. Front Nutr. 2024 Jun 11;11:1415737. doi: 10.3389/fnut.2024.1415737. PMID: 38919390; PMCID: PMC11196611.

    7. Mesías M, Gómez P, Olombrada E, Holgado F, Morales FJ. Risk/Benefit Evaluation of Chia Seeds as a New Ingredient in Cereal-Based Foods. Int J Environ Res Public Health. 2023 Mar 14;20(6):5114. doi: 10.3390/ijerph20065114. PMID: 36982021; PMCID: PMC10049232.

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