Fresh Blackberry Smoothie Bowl Recipe

Blackberries are a powerhouse of nutrition, offering a wide range of vitamins, minerals, antioxidants, and fiber that support multiple aspects of health. But, beyond that, ripe blackberries are tart, slightly sweet, and super juicy with earthy undertones. Blending them with just a few other ingredients makes a fresh blackberry smoothie bowl that tastes like dessert, but satisfies like a meal, and feeds your gut microbes all at once.

I started eating smoothie bowls for lunch because one of my work colleagues was a super fast eater (and I am definitely not) and I needed to find something quick, and satisfying - with extra points for deliciousness. Of all the smoothie bowls you can make, this is the best of the best. Blackberries have such a rich flavor and, because of their high fiber content, the smoothie is thick, smooth and the most gorgeous purple color. A totally regal meal and treat in one.

Jump to:

• Blackberries are a Powerhouse of Nutrition
• Blackberry Smoothie Bowl Ingredients
• How to Make a Blackberry Smoothie Bowl
• Variations
• Equipment
• Storage
• Related
• Consider This

Blackberries are a Powerhouse of Nutrition

Blackberries offer a wide range of vitamins, minerals, antioxidants, and fiber that support multiple aspects of health. Here's a detailed look at their benefits:

• Rich in antioxidants: Blackberries contain anthocyanins and other potent antioxidants that help fight oxidative stress. Antioxidants also help protect cells from DNA damage, which can reduce cancer risk. Read the science here.
• Support a healthy gut: High fiber content feeds beneficial gut bacteria and promotes microbial diversity, which supports immune and digestive health. Blackberries can help regulate bowel movements and prevent constipation.
• Anti-inflammatory effects: Flavonoids in blackberries modulate inflammatory pathways and may help reduce chronic inflammation. The predominant anthocyanin, which is responsible for the dark color of blackberries, has been reported to exert prominent bioactivity, including anti-inflammatory, antioxidant, anti-cancer, and anti-neurodegenerative activities.
• Brain and cognitive support: Antioxidants may help improve memory and coordination, particularly in aging adults. They can also protects brain cells from oxidative damage.
• Heart health: Fiber and antioxidants help lower LDL (bad) cholesterol, regulate blood pressure, and reduce arterial inflammation.

Blackberry Smoothie Bowl Ingredients

Smoothie bowls are the quintessential easy recipe with only a handful of ingredients. You do need to do a little prep the day before, though, so let's get into it.

• Frozen bananas: Bananas are a cinch to freeze. Peel each banana, add to a gallon-size freezer bag, and slip into the freezer the day before you plan to make your smoothie so they'll blend up into almost an ice cream-like texture.
• Frozen blackberries: Wash your blackberries by filling a large bowl with cool water. Add the berries to the water and swish them around for a couple of minutes. Spread the berries out on a towel and pat them dry. Then, spread them out on a parchment-lined baking sheet and freeze until solid. When frozen, transfer them to an airtight freezer bag and place back in the freezer.
• Frozen acai: Acai, is a round, dark purple fruit produced by the acai palm tree, native to tropical Central and South America and widely found in the Brazilian Amazon region. Laboratory studies support acai’s potential antioxidant and anti-inflammatory properties as well as other potentially beneficial effects.
• Protein powder or collagen (optional): I like to use a protein powder because it adds body and texture to the smoothie bowl, but this is optional. The smoothie is delicious and satisfying without it as well.

See recipe card for quantities.

How to Make a Blackberry Smoothie Bowl

Smoothie bowls should be on the official list of fast-and-easy-to-make recipes. As noted above though, you do need to do a little upfront planning to ensure that your blackberries are washed and frozen and that your bananas are peeled and frozen. After that, the smoothie practically makes itself.

After a while, you won't need to measure the ingredients. You'll get a feel for how much of each to add. Maybe you'll want to use more bananas and fewer blackberries. Maybe you'll decide that you like smoothies with less water because then, the texture is like ice cream instead of an ice cream shake. It's all part of the fun.

Variations

Smoothies present you with a blank slate and a million opportunities for variation.

• Add a little spice: Add a little cardamom, cinnamon or all-spice to complement the dark and slightly spicy flavors in the blackberries.
• Add some earthiness with herbs: Add herbs like mint, basil, or rosemary to give the smoothie an earthy freshness.
• Change it up altogether: Add raspberries or blueberries instead of blackberries and you have a whole different set of flavors, colors and nutrients.

Equipment

With easy recipes like this one, you only need a few foundational kitchen tools.

• Chef's knife: You'll need a heavy chef's knife to cut frozen bananas into pieces. I use this one from Wustoff. Henckels makes a good one, too.
• Cutting board: Keep your knives and your counters safe by using a good hard wood cutting board like this one from Sonder LA.
• High-speed blender: Use a high-speed blender to blend up hard-to-blend ingredients like frozen bananas. I use a Vitamix. It's the best.
• Wide shallow bowls: Wide shallow bowls, are perfect for smoothie bowls because they provide good real estate for toppings. I like bowls like these.

Storage

Smoothies are best when made to order, but if you have some leftover, store the extra smoothie in an airtight glass container in the refrigerator. It will keep for a day. Or, freeze if you want to store for a couple more days. When you want to eat it, defrost in the refrigerator for a few hours, then puree in the blender.

Related

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Consider This

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