Smoothie Bowls

Smoothie in a Bowl: Endless Possibilities

If you like to eat your breakfast with a spoon (as opposed to drinking it through a straw), what better way to start your day than with this cool, nutrient-rich breakfast? Smoothie bowls have endless possibilities depending on your taste preferences. All you need is a good blender, a bowl and spoon, and your ingredients and toppings of choice.

In a blender, combine:21st-smoothie-bowls

  • ½ – 1 cup frozen fruit: Try frozen mixed berries, mangos, cherries, or another frozen fruit favorite.
  • Fresh fruits or vegetables: You might consider ½ to 1 whole fresh banana. The banana adds a nice creaminess to your smoothie bowl. The riper the banana, the sweeter it will be. Or try adding a handful of kale or baby spinach, some roasted beets or fresh peaches.
  • ¼ – ½ cup milk plus ½ – 1 cup vanilla Greek-style yogurt – OR – ½ to 1 cup kefir
  • Other ingredients of your choosing: Perhaps 1 Tablespoon chia sees, a spoonful of nut butter, a sprinkle of flaxseeds or a scoop of whey protein powder.

Blend until smooth and creamy and pour in a bowl. Play around with the amount of milk/yogurt or kefir, keeping in mind that the thicker the smoothie, the easier it is to eat with a spoon.

A smoothie bowl is not complete without the toppings. Try fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, ground flaxseed, unsweetened shredded coconut, crushed graham crackers or a few chocolate chips. Let your creativity inspire you!

Berry Beet Smoothie Bowl

Ingredients

  • 1 cup frozen mixed berries
  • ½ of a banana
  • 2 cooked beets
  • ½ cup raspberry kefir

Instructions

Place frozen berries, banana, beets and kefir in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

 

Tropical Mango Smoothie Bowlsmoothie bowl

Ingredients

  • 1 cup frozen mango
  • ½ of a banana
  • ½ cup low-fat vanilla Greek-style yogurt
  • ¼ cup low-fat milk (more if you prefer a thinner consistency)
  • 1 tsp flaxseeds

Instructions

Place frozen mango, banana, yogurt, milk and flaxseeds in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

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Candy Corn Milkshakes

Ingredients:

  • 4 cups vanilla ice cream or frozen yogurt, softened
  • 1 cup milk (white low fat or whole)
  • Yellow food coloring
  • Orange food coloring
  • Candy corn
  • Sprinkles
  • Whipped cream

Directions:

  1. Mix the softened ice cream with the milk, divide into two bowls.
  2. Add yellow color to one bowl and mix to incorporate
  3. Add orange color to remaining bowl
  4. Divide the yellow ice cream into four glasses, it should reach 1/3 of the way up
  5. Place in freezer for 10 minutes
  6. Remove glasses and spoon the orange ice cream on top of the yellow layer
  7. Top with whipped cream and garnish with sprinkles and candy corn.

Serves 4

Thank you to Florida Dairy Farmers for sharing this recipe with us!

Candy Corn Milkshakes

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Power Juice for Athletes


This summer, get all the fiber from your juicing and blend smoothies instead! Fresh summer watermelon is a great stand-in for any liquid and helps give a sweet kick to a tart smoothie.

Ingredients:21st-power-juice

  • 1 cup plain or vanilla, regular or Greek yogurt
  • 1 cup fresh watermelon
  • 1 cup fresh strawberries
  • ¼ cup fresh spinach
  • ¼ cup frozen blueberries

Directions:

Blend until smooth.

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Sweet Spring Smoothie


Ingredients:

  • 1 ripe banana
  • 10.5 ounce can mandarin oranges, drained
  • 1 cup frozen mango chunks
  • 1 cup plain or vanilla yogurt
  • 1 cup milk

Directions:

Blend together until smooth in standard blender. Makes 2 servings of a spring smoothie.

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Lucky Green Smoothie


Ingredients:

  • 1/3 cup milk
  • 1 cup plain or vanilla yogurtgreen smoothie
  • 1 cup fresh spinach
  • 1 peeled banana
  • ½ cup frozen pineapple
  • ½ cup frozen mango

Directions:

Place all ingredients in blender and blend until smooth.

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Super Green Smoothie

This smoothie makes 19 servings – so it is great for a party or school environment. At home, use these same ingredients in much smaller portions to get the same great flavor.

Ingredients:super-green-smoothie

  • 32 oz. fat-free or low-fat milk
  • 63 oz. low-fat vanilla yogurt
  • 32 oz. frozen spinach, chopped
  • 21 oz. frozen pineapple chunks
  • 21 oz. frozen peaches, sliced
  • 21 oz. frozen mango chunks

Directions:

Temper fruit for 20-30 minutes before blending for best texture. Place all ingredients in blender and blend until smooth. Pour into cups and refrigerate until serving at 41 degrees or lower.

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Mango & Mint Smoothie

Makes 4 – 8 oz. smoothies

Ingredients:

  • 2  Mangoes, very ripe, peeled & sliced, seed removed
  • 12 leaves fresh mint
  • 8 oz. strawberries, stem end removed
  • 1 cup Greek yogurt, plain, fat-free
  • 1 cup milk, fat-free
  • 2 tbs honey
  • 1 cup ice, crushed

Directions:

Put all ingredients in a blender and pulse until smooth.

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Peachy Orangeroo Smoothie

There are two sizes you can make of this smoothie – the large one serves 19 smoothies, the small serves 2.

Small Size Smoothie:

Ingredients:

  • 1/4 cup fat-free or low-fat white milk
  • 3/4 cup low-fat vanilla yogurt
  • 1 can (14.5 oz) peaches, drained
  • 1 peeled banana
  • 3 ice cubes
  • Orange juice, to taste

Directions:

Place all ingredients in blender, pulse until smooth. Pour into cups and drink, or store in refrigerator until you can enjoy!

Large Size Smoothie:

Ingredients:

  • 42 oz. fat-free or low-fat milk
  • 84 oz. low-fat vanilla yogurt
  • 21 oz. orange juice
  • 42 oz. canned peaches, sliced, frozen

Directions:

Place all ingredients in blender, pulse until smooth. Pour into cups and serve. If necessary, refrigerate until used at 41 degrees or below.

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