SERVES 2 TO 3 · GF, DF, VEGAN ADAPTABLE
While smoothie bowls are everywhere these days, I prefer to make them at home; I have control over bulking up the smoothie without adding an excess of sweet stuff and I’ll save money, too. The key is to make the consistency of the smoothie base thick enough that your toppings won’t sink. My bowls all revolve around frozen, ripe bananas, which make the creamiest smoothies. If you can’t tolerate bananas, frozen figs and frozen pears are pretty good substitutes. If you don’t have frozen fruit, you can use fresh, but the smoothie will be thinner. Although I have provided recipes here, I never make a smoothie or a smoothie bowl the same way twice! Feel free to start with these measurements and adapt to create your own favorites.
3 ripe bananas, peeled and cut into 1-inch pieces, frozen (about 2 cups), or 1½ ripe bananas, frozen + 4 frozen figs
1 cup frozen strawberries or blueberries
⅔ to ¾ cup unsweetened almond milk (here) or DF milk of choice, or coconut water
½ teaspoon pure vanilla extract (optional)
Optional filler to add fiber and cut down on the sweetness: ½ cup or more of one of the following: sprouted tofu (any kind), cold or frozen steamed cauliflower, frozen green peas, fresh or frozen mild greens such as spinach or chard, cold certified-GF oatmeal, cold pumpkin puree or cooked sweet potato, cooked white beans, avocado
Optional toppings: bee pollen (not vegan), hemp seeds, raw cacao nibs, toasted coconut, chopped walnuts or almonds, fresh berries, GF/DF granola (for homemade, see here)
1. Place the bananas and strawberries in a food processor or high-powered blender. Add the almond milk and vanilla and filler of choice, if using. Process until smooth and creamy. I find that the food processor needs a little more liquid and a few more seconds to achieve the desired consistency, which is anywhere between a thick smoothie and soft-serve ice cream.
2. Pour the smoothie into bowls and serve immediately with your desired toppings, if using.
3. You can also store the smoothie bowl in the freezer for another time, but you’ll need to allow it to sit on the countertop to soften up for a few minutes before eating.
4 frozen bananas (about 2⅔ cups banana chunks)
2 tablespoons raw cacao powder
6 tablespoons to ½ cup unsweetened almond milk (here) or DF milk of choice, or coconut water
½ teaspoon pure vanilla extract
Optional filler to add fiber and cut down on the sweetness: ½ cup or more of one of the following: sprouted tofu (any kind), cold or frozen steamed cauliflower, frozen green peas, fresh or frozen mild greens such as spinach or chard, cold certified-GF oatmeal, cold pumpkin puree or cooked sweet potato, cooked white beans, avocado
My favorite healthy toppings: bee pollen (not vegan), hemp seeds, raw cacao nibs, toasted coconut, chopped walnuts or almonds, fresh berries, GF/DF granola (for homemade, see here)
I also like stirring chopped cherries into the smoothie base.
2 cups baby spinach leaves or other baby greens
1 small avocado, peeled and pitted (about ⅔ cup diced)
3 frozen bananas
½ teaspoon pure vanilla extract
⅛ teaspoon peppermint extract
½ cup unsweetened almond milk (here) or DF milk of choice, or coconut water
Sometimes I like to add ½ teaspoon chlorella or 2 teaspoons matcha powder to this one.
Optional filler to add bulk and cut down on the sweetness: ½ cup or more of one of the following: sprouted tofu (any kind), cold or frozen steamed cauliflower, frozen green peas, cold certified-GF oatmeal, cold pumpkin puree or cooked sweet potato, cooked white beans
Top with raw cacao nibs, DF mini dark chocolate chips, or shaved DF dark chocolate.
4 frozen bananas (about 2⅔ cups banana chunks)
2 tablespoons raw cacao powder
6 tablespoons to ½ cup unsweetened almond milk (here) or DF milk of choice, or coconut water
½ teaspoon pure vanilla extract
2 teaspoons instant coffee powder or replace half the almond milk with cold brewed coffee
Optional filler to add fiber and cut down on the sweetness: ½ cup or more of one of the following: sprouted tofu (any kind), cold or frozen steamed cauliflower, frozen green peas, fresh or frozen mild greens such as spinach or chard, cold certified-GF oatmeal, cold pumpkin puree or cooked sweet potato, cooked white beans, avocado
My favorite healthy toppings: bee pollen (not vegan), hemp seeds, raw cacao nibs, toasted coconut, chopped walnuts or almonds, fresh berries, GF/DF granola (for homemade, see here)
4 frozen bananas about (2⅔ cups banana chunks)
6 tablespoons to ½ cup unsweetened almond milk (here) or DF milk of choice, or coconut water
½ teaspoon pure vanilla extract
4 to 6 tablespoons unsweetened, unsalted peanut butter
Pinch of sea salt
You can also add 2 tablespoons of raw cacao powder to this to make a chocolate version.
Optional filler to add bulk and cut down on the sweetness: ½ cup or more of one of the following: sprouted tofu (any kind), cold or frozen steamed cauliflower, frozen green peas, fresh or frozen mild greens such as spinach or chard, cold oatmeal, cold pumpkin puree or cooked sweet potato, cooked white beans, avocado
My favorite healthy toppings: bee pollen (not vegan), hemp seeds, raw cacao nibs, toasted coconut, chopped walnuts or almonds, fresh berries, GF/DF granola (for homemade, see here)
TIPS: If you’re using a Vitamix or another high-powered blender, you can cut bananas into larger pieces and use the smaller quantity of liquid.
How to freeze fresh fruit: Bananas should be very spotty and ripe. Peel them and cut them into chunks, smaller if your blender is weak. For other fruit, wash, dry, and remove stems, pits, and anything else you wouldn’t eat. Cut into bite-size pieces.
Arrange the pieces in one layer on a plate or whatever can fit into your freezer. Freeze until firm, then place all the pieces into a container or resealable bag.