January 18, 2024

Recipe: Go Green Smoothie Bowl

With leafy green spinach, sweet mango and green grapes, this smoothie will refresh and replenish you

Top view of green smoothie bowl topped with mango and seeds on a granite counter

Ready to trade the smoothie glass for a bowl? Try this recipe, which is packed with the leafy green goodness of spinach. Use the topping recommendations below, or experiment with your own.

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Ingredients

Smoothie base

  • 1/2 frozen banana
  • 1/4 cup seedless green grapes
  • 1/4 cup fresh or frozen mango chunks
  • 1 cup fresh baby spinach, packed firmly
  • 1/2 apple
  • 1/4 cup plain yogurt
  • 1 cup ice

Toppings

  • 1 teaspoon hemp seeds
  • 1 teaspoon goji berries
  • Cinnamon (dash)

Directions

  1. Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
  2. Serve immediately in a large bowl with toppings.

Ingredient health benefits

  • Banana: It’s common knowledge that bananas are rich in potassium, but there are other reasons to add this oblong berry to your meal, and your diet. Bananas have fiber, a vital component for a happy gut. And they have vitamin B6 and magnesium, which play a role in maintaining crucial functions like your metabolism and blood pressure.
  • Grapes: These fruits may be small, but they have a lot of delicious perks. Grapes are rich in antioxidants, like resveratrol and anthocyanins, which fight free radicals — particles that can damage your cells and cause chronic inflammation. Grapes are also a good source of vitamins and minerals, like vitamin K and calcium.
  • Mango: A wonderful way to add some tropical flair to any fruit-based recipe, as well as some essential nutrients. Mangoes are packed with vitamin C to keep your immune system active and strong. They also have vitamin B9 (folate) and both forms of fiber, soluble and insoluble fiber, which contribute to a healthy digestive tract and lower LDL (“bad”) cholesterol.
  • Spinach: You may be surprised to find a leafy green in a smoothie bowl recipe, but spinach has its own benefits to bring to the table (and with all the flavorful fruits in this dish, you might not taste it at all). Your eyes will appreciate the vitamin A and omega-3 fatty acids, and the iron in spinach can help your blood cells stay healthy.
  • Apple: In addition to lowering cholesterol and providing water to keep you hydrated, apples support your gut in a few different ways. They have an antioxidant called quercetin that keeps bad bacteria from growing in your digestive tract, while a prebiotic called pectin feeds the bacteria that are good to have around. Apples also have fiber to help everything move, ahem, smoothly.
  • Yogurt: Speaking of gut health, yogurt is a great source of probiotics; bacteria that feed on prebiotics and keep you healthy. Yogurt also has calcium for strong bones and is a complete protein, meaning it has all nine essential amino acids that your body needs but can’t make by itself.
  • Hemp seeds: Considered one of the six best seeds to eat, hemp seeds are an excellent example of good things delivered in small packages. They have minerals like phosphorus and zinc — key nutrients for building healthy bones, protecting your vision and pumping up your immune response. Unlike many plant foods, hemp seeds are also a complete protein, which keeps you fuller for longer.
  • Goji berries: You may have heard of this popular superfood before, but are these little berries really worth all the hype? Turns out, they are! Goji berries are rich in flavonoids to promote a happy heart, and they’re a good source of protein, vitamins A and C, zinc and fiber. Adding them to your diet is as easy as … sprinkling them on a smoothie bowl!

Nutrition information (per serving)

Makes 2 servings
Serving = 8 ounces

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Calories: 160
Carbohydrate: 35 g
Sugars: 24 g
Fiber: 5 g
Saturated fat: 0 g
Cholesterol: 0 mg
Protein: 5 g
Sodium: 90 mg

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