Green smoothies provide one of the best snack or meal ideas as far as ease, convenience, and health benefits go. However, we can enrich green smoothies even more and enjoy them in numerous fun and creative ways as part of wholesome green smoothie bowls. Such bowls offer all of the goodness of green smoothies by providing several servings of fresh leafy greens and fruits, along with other ingredients like nuts, seeds, dried fruits, and other wholesome plant food ingredients. The variety and potential combinations of green smoothie bowls that you can enjoy are endless! In turn, green smoothie bowls provide an alkalizing, energizing, cleansing, detoxifying, healing, and protective meal or snack. They offer nutrient-dense calories in the form of healthy carbohydrates, fats, protein, and fiber, along with an abundance of vitamins, minerals, antioxidants, and phytonutrients. Green smoothie bowls are equally quick and easy to make and can be enjoyed by kids and adults of all ages can easily enjoy it.

Characteristics

TYPE: Snack, Treat, Meal
PREP TIME: < 5 mins
SERVINGS: makes 2 small or 1 large smoothie bowl

  • 100% Real food
  • 100% Whole food
  • 100% Vegan (Plant-based)
  • 100% Raw food
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Whey-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Sugar-free
  • Protein powder-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Peel two of the bananas, cut or break into smaller pieces and place them into the blender.
  2. Wash the leafy greens and place them into the blender.
  3. Add water to the blender and blend on high until a perfectly smooth consistency is reached.
  4. With the help of your spatula, transfer the green smoothie into your bowl(s).
  5. Peel the remaining two bananas, slice or dice into smaller pieces, and layer on top of the smoothie bowl according to your preference. Use one banana per bowl, if making two bowls.
  6. Wash and peel the mangoes, dice the fleshy parts, and layer on top of the smoothie bowl according to your preference. Use one mango per bowl, if making two bowls.
  7. Sprinkle two tablespoons of the cacao nibs and of the shredded coconut per bowl according to your preference.
  8. Your green smoothie bowl is now ready to be enjoyed with a spoon.

Tips

  1. Rotate your fruits — Maintain the banana as the primary fruit in your green smoothie, but feel free to use any other two fruits as the topping of your smoothie bowl. Other excellent fruit additions include peaches, strawberries, blueberries, raspberries, papayas, and pineapples.
  2. Rotate your greens — Aside from spinach and kale, consider making green smoothie bowls with other leafy greens like collard greens, swiss chard, and bok choy greens.
  3. Fresh vs. Frozen — You do not need to use any ice cubes or frozen fruits, but you can if you prefer a cooler smoothie bowl. As much as possible, aim to use fresh, local, and seasonal fruits.
  4. Other ingredients — If you do not enjoy coconut or cacao nibs, you can substitute these ingredients with any nut or seed that you enjoy.
  5. Consistency — You can vary the consistency of your green smoothie bowl based on how much water you add. The less water you use the thicker and more pudding-like the green smoothie bowl will be.

Meal Nutritional Benefits

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes type 2, and other diseases

OR

Kale

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, iron, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy eyesight, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes, osteoporosis, arthritis/rheumatism, and other diseases

Bananas

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Mangoes

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and some B vitamins, including folate
  • provide minerals, including potassium, phosphorus, magnesium, calcium, and copper
  • support optimal health, weight, healing, and prevention
  • support healthy eye health, blood pressure, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cacao (Powder, Nibs, Beans)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
  • supports optimal health, weight, healing, and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
  • helps maintain healthy blood pressure and blood sugar
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.

Coconut (fresh and dry)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, like vitamin C and some B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, cholesterol, and iron levels
  • can support proper bone health and protects against osteoporosis
  • can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

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