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Healthy You

3 "Berry-Good" Winter Smoothie Bowls

Monday, December 23, 2019 11:08 AM

Raspberries, blueberries and blackberries are harvested all the way from mid-summer through to the first frost. With winter here, we’re past that point, but did you know these fruits were packaged and frozen when they were at their ripest? If you’re in love with berries, take a stroll down the frozen food aisle at your supermarket and pick them up there. Run some warm water over them and there's just as good as picking them straight off the plant in summertime. 

Frozen fruit—harvested ripe and frozen quickly—is packed with vitamins, minerals, and phytochemicals, and can help fight against chronic diseases.

Opt for one of these smoothie bowls this winter, suggested by Lori Bumbaco, Oncology Dietitian at NorthShore’s Kellogg Cancer Center. Fill it with any or all frozen berries you like – it’s a healthy solution for your next breakfast, lunch or snack. "Frozen fruit is a nutritious option this time of year, and berries are especially high in disease-fighting compounds. They add flavor and nutrition while lending some fun ways to mix & match the recipes," says Bumbaco. 

3 Berry Frozen Smoothie BowlBerry Smoothie

Ingredients:

Smoothie:

  • 1 cup of frozen berries (raspberries, cranberries, strawberries)
  • 1/3 cup of plain, unflavored soy milk
  • ½ banana, ripe
  • 1 tbsp chia seeds

Toppings:

  • ¼ cup of frozen berries
  • 1 tbsp hemp seeds
  • 1 tbsp chia seeds
  • Fresh mint for garnish

Directions:

  1. Place all ingredients in a blender container. Process until smooth.
  2. Pour into a bowl and top with additional frozen berries, chia seeds, hemp seeds and mint. Serve immediately.

Try additional toppings, such as unsweetened dried coconut, cocoa nibs, slivered almonds, sunflower seeds, chopped walnuts and pistachios.

Nutritional information: (Makes 1 large serving)

Calories: 389
Total fat: 19 g
Saturated fat: 4.5 g
Carbohydrate: 52 g
Fiber: 17 g
Protein: 13 g
Sodium: 46 mg

Inspired by Winter Berry Smoothie Bowl.

 

Blueberry-licious Oat Smoothie Bowl:Blueberry Smoothie

Ingredients:

Smoothie:

  • 1 ½ cups to 2 cups unsweetened vanilla almond milk or water
  • 1 ½ cups frozen blueberries
  • 1 ½ cup of frozen bananas
  • ¼ cup almond butter
  • ¼ cup old-fashioned oats and/or 2 tablespoons flaxseed

Toppings: 

  • A handful of blackberries
  • A handful of blueberries
  • 1/4 cup of old-fashioned oats

Directions:

  1. In a blender, place smoothie ingredients. Cover, blend on high speed about 1 minute or until smooth, scraping down the sides of the blender as needed.
  2. Pour mixture into a bowl. Top with toppings. Serve immediately.

Inspired by Basic Blueberry Smoothie.

 

Banana-Coconut Smoothie Bowl
Banana Coconut Smoothie

Ingredients: 

Smoothie:

  • 2 containers (5.3 oz each) of coconut yogurt
  • 1 medium banana, cut in chunks
  • ½ cup of ice cubes
  • 1 tbsp almond butter
  • Add a tsp of honey for added flavor (optional)

Toppings:

  • ¼ cup of blueberries
  • 2 tbsp of shaved coconut
  • 2 tbsp of chocolate chips
  • Fresh mint for garnish

 Directions: 

  1. In a blender, place smoothie ingredients. Cover, blend on high speed about 1 minute or until smooth, scraping down the sides of the blender as needed.
  2. Pour mixture into 2 small bowls. Top each bowl with toppings. Serve immediately.
  3. Tips: Try toasted coconut for additional “zing” to your smoothie! To toast the coconut, bake ½ cup of flaked coconut uncovered in an ungreased shallow pan in 350°F oven 5 to 7 minutes, stirring occasionally, until golden brown. 

Inspired by Banana-Coconut Smoothie Bowl