Blueberry and Acai Smoothie Bowl

I started eating smoothie bowls for lunch because I wanted something that was delicious, hydrating, filling, satisfying and easy to make. I also wanted a meal that would go easy on my digestion but wouldn't leave me wanting something else two hours later. And, I wanted it to provide me with the energy I needed to get through the afternoon without making me feel heavy or tired.

At first, eating a smoothie bowl instead of the usual lunch options felt weird. It tasted like a decadent dessert so I wondered if it was healthy or if it was too rich, or if the sugar in the fruit would result in an energy crash or if it give me a stomach ache. In other words, was it too delicious to be an every day option?

Little by little, I refined the way I made smoothies, and over time, I found that they met every requirement.

1. Delicious. You're obviously going to need to try it for yourself, but I look forward to my smoothie bowl every day. Smoothie bowls can be made in so many variations so can be different every day. But, if you're anything like me, you'll find your favorites and revisit them often.
2. Hydrating. For me, one of the keys to good digestion and an overall feeling of calm has been to prevent dehydration, which makes me feel tired and out of sorts. A smoothie bowl is a meal and a hydrating beverage all in one. And, because the ingredients are natural sources of vitamins, minerals and fiber too, they don't' cause bloating or stomach upset.
3. Satisfying. This was really interesting to me. After eating a smoothie bowl with a good quality, preferably homemade granola (it's super easy and quick, here's one to make), I felt hydrated, satiated and energized. And, I wasn't hungry until hours later.
4. Easy to make. It does take a little planning so that you have a blender and the ingredients on hand, but after that, it's a cinch, and, like juices, the ingredients and approach are straightforward and totally customizable.
5. Easy to digest. One aspect of eating a variety of fruits and vegetables is that they contain vitamins, minerals, water, and dietary fiber, all of which help to maintain a healthy gut and prevent digestion problems. Plus, the fiber and water in fruits and vegetables are filling and take a while to eat and digest.

Ingredients

Smoothies are one of those dishes that don't require an official "recipe" because there are so many variations on a theme. And I think they should be simple - just a couple of frozen or fresh fruits, a liquid, and maybe a little protein powder. That's it!

• Frozen bananas. Wait until bananas are pretty ripe. Peel. Freeze in reusable freezer bags for at least 24 hours.
• Fresh or frozen blueberries. Either the bananas or the blueberries must be frozen. I usually freeze both to get the best texture, but if you're short on time, fresh blueberries will work.
• Frozen acai. If you've never tried acai, it's a tropical berry I like to add to smoothies to offset the sweetness. Acai has a unique flavor that's a mix of tartness, earthiness, and just a hint of dark chocolate.
• Protein powder (optional). I add protein powder because it adds a smooth texture to the dish. These days, I really like the Collagen Peptides from Sunwarrior.
• Water or coconut water. Adding liquid isn't absolutely necessary. If you don't add any, the texture of your smoothie will be more like ice cream. I add liquid because I like it thinner. Adding coconut water makes the smoothie smell incredible and adds some electrolytes to help you keep your fluid and mineral levels in balance. I like Vita Coco because it has one ingredient: coconut water.

See recipe card for quantities.

How to Make a Blueberry Smoothie Bowl

1. Freeze your bananas. Freeze a few very ripe bananas the day before you want to make your smoothie bowl.
2. Gather your ingredients. Gather the frozen bananas, blueberries, acai, protein powder together.
3. Thaw the acai. Thaw the frozen acai packet just a little by placing it in a small bowl of cold water for a few minutes. This makes it easier to get the acai out of the packet.
4. Cut each frozen banana into several pieces. This makes it easier for the blender to break them down as they do freeze up pretty hard.
5. Add all ingredients to the blender. Blend to the consistency you prefer.
6. Pour into a bowl and enjoy! Add toppings such as a low-sugar granola, cacao nibs, dates or more blueberries.

Hint: Though I list ingredient quantities in the recipe card below, feel free to alter the amounts of the different ingredients. Sometimes you'll want a more diluted smoothie so add more water, sometimes less. Same with the other ingredients. Adjust to your preferences!

Variations

Since this is such a basic smoothie recipe, there are so many ways to customize it to match the ingredients you have on hand and the flavor profile you prefer.

• Bananas - Bananas are a great source of resistant starch which functions similarly to dietary fiber - digesting more slowly and producing a lower glycemic index and a greater feeling of satiety as the starch is digested slowly. (Source: https://nutritionsource.hsph.harvard.edu/food-features/bananas/). However, you could substitute mango.
• Acai - Acai is a berry grown in Brazil and is generally sold as a frozen paste. I like to add it to this smoothie because it tempers the sweetness of the bananas and the blueberries with a little sour and earthy flavor. Adjust to your liking or omit if you prefer.
• Protein powder - I add protein powder because it adds nutritional value and balances the carbohydrates but this can be omitted if you prefer.
• Fruit - Experiment with different fruits and berries. Berries work great as do mango, papapya, pineapple and most fruits with soft pulp.
• Water - I think the blended frozen bananas add a creamy flavor and texture so I use just filtered water as the liquid, but if you want a richer smoothie, you can add any liquid you like such as coconut water, coconut milk or another milk.

See this raspberry version or a cherry lime one.

Equipment

• High speed blender: I use the Vitamix A3500 blender and do recommend using a blender with a good bit of power to blend the frozen bananas. They can freeze up pretty solid and you'll need a blender that can really break them down into a smooth texture. I've also used a Nutribullet personal blender which can work well for smaller volumes.
• Chef's knife: You'll also want to cut your frozen bananas into 1-2" chunks before you add them to the blender. This makes it easier for the blender to chop them without getting stuck. Use a sturdy German-style 8" hollowed edge chef's knife like this one from Wustoff, which is the one I use for this task.

Storage

I've stored smoothies overnight in the past and if your refrigerator is cold enough, they will be fine the next morning, but in general I don't recommend it. Smoothies are best within hours of making them. If you do choose to store one, use airtight glass bottles like these.

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