Smoothie Bowl
Plant-based | Whole foods | Raw | Summer option
Refreshing, nutrient-dense, and highly photogenic. Best in warm weather when you want something cool.
Sources
Section titled “Sources”- “A Better Breakfast” Smoothie: Adapted from NutritionFacts.org by Dr. Michael Greger
- Green Smoothie base: Adapted from NutritionFacts.org (referencing Mayo Clinic)
- Smoothie bowl principles: Based on How Not to Die Cookbook by Dr. Michael Greger
- Oil-free granola: Technique from Forks Over Knives
Dr. Greger’s “A Better Breakfast” Smoothie Bowl
Section titled “Dr. Greger’s “A Better Breakfast” Smoothie Bowl”Adapted from NutritionFacts.org
Serves 1
Ingredients
Section titled “Ingredients”| Ingredient | Amount | Purpose |
|---|---|---|
| Frozen blueberries | ½ cup | Antioxidants |
| Frozen mango pulp | ½ cup | Creaminess, sweetness |
| Ripe banana | 1 medium | Body, natural sweetness |
| Unsweetened soymilk | 1 cup | Protein, blendability |
| Ground flaxseeds | 1 tbsp | Omega-3, thickness |
| Rolled oats | ¼ cup | Sustained energy |
| Water | ¼ cup | Adjust consistency |
Method
Section titled “Method”- Freeze fruit ahead: Peel and freeze ripe bananas in chunks
- Blend: Add all ingredients to high-speed blender
- Blend thick: Use tamper or stop to scrape sides. Add liquid sparingly — you want it thick enough to eat with a spoon.
- Pour: Into bowl immediately
- Top: Add toppings right away (it melts fast)
Dr. Greger’s original includes white tea leaves and amla powder for maximum antioxidants — add if available.
Green Smoothie Bowl
Section titled “Green Smoothie Bowl”Adapted from Mayo Clinic/NutritionFacts.org
Ingredients
Section titled “Ingredients”| Ingredient | Amount |
|---|---|
| Frozen banana | 1 large |
| Frozen mango | ½ cup |
| Fresh spinach | 2 cups (about 2 oz) |
| Plant milk | 1 cup |
| Ground flaxseed | 1 tbsp |
| Fresh parsley (optional) | small handful |
You won’t taste the spinach, promise. The blending breaks down cell walls for better nutrient absorption.
Chocolate Smoothie Bowl
Section titled “Chocolate Smoothie Bowl”Ingredients
Section titled “Ingredients”| Ingredient | Amount |
|---|---|
| Frozen banana | 2 medium |
| Unsweetened cocoa powder | 1 tbsp |
| Plant milk | ¾ cup |
| Rolled oats | ¼ cup |
| Dates (pitted) | 2-3 |
| Vanilla extract | ½ tsp |
Toppings
Section titled “Toppings”The key to a satisfying smoothie bowl is texture contrast.
Fresh Fruit
Section titled “Fresh Fruit”| Option | Amount |
|---|---|
| Sliced fresh banana | ½ medium |
| Fresh berries | ¼ cup |
| Sliced kiwi | 1 |
| Diced mango | ½ cup |
Crunch
Section titled “Crunch”| Option | Amount | Notes |
|---|---|---|
| Oil-free granola (recipe below) | 2 tbsp | |
| Chopped raw nuts | 1 tsp | Use sparingly — high calorie |
| Unsweetened coconut flakes | 1 tbsp | |
| Cacao nibs | 1 tsp | Bitter chocolate crunch |
| Option | Amount |
|---|---|
| Chia seeds | 1 tsp |
| Hemp hearts | 1 tsp |
| Ground flaxseed | 1 tsp |
Oil-Free Granola
Section titled “Oil-Free Granola”Technique adapted from Forks Over Knives
Makes about 4 cups
Ingredients
Section titled “Ingredients”| Ingredient | Amount |
|---|---|
| Rolled oats | 3 cups |
| Unsweetened applesauce | ½ cup |
| Maple syrup | ¼ cup |
| Cinnamon | 1 tsp |
| Vanilla extract | 1 tsp |
| Salt | ¼ tsp |
| Raw pumpkin seeds | ¼ cup |
Method
Section titled “Method”- Preheat oven to 300°F (150°C)
- Mix all ingredients in large bowl until oats are coated
- Spread on parchment-lined baking sheet
- Bake 35-40 minutes, stirring every 10 minutes
- Cool completely (it crisps as it cools)
- Store in airtight container 2 weeks
Tips for Success
Section titled “Tips for Success”Frozen Fruit is Essential
Section titled “Frozen Fruit is Essential”- Fresh fruit + ice = watery smoothie
- Frozen fruit = thick, ice cream-like texture
- Freeze your own ripe bananas — they’re sweeter
Blender Strategy
Section titled “Blender Strategy”- High-speed blender works best
- Standard blender: Add liquid first, use pulse function
- Food processor works in a pinch
Consistency
Section titled “Consistency”- Too thick? Add liquid 1 tbsp at a time
- Too thin? Add more frozen fruit or oats
- Should be thick enough to hold toppings without sinking
Lower Calorie Adjustments
Section titled “Lower Calorie Adjustments”| Standard | Lower Calorie Swap |
|---|---|
| Full banana | ½ banana + extra ice |
| Nut toppings | Seed toppings (hemp, chia) |
| Regular plant milk | Unsweetened almond milk (lowest cal) |
| 2 tbsp granola | 1 tbsp + extra fruit |
Nutrition Notes
Section titled “Nutrition Notes”Dr. Greger’s smoothie (no toppings)
- Calories: ~320
- Fiber: 10g
- Protein: 12g (with soymilk)
- Antioxidants: 1,500+ units
One of the most antioxidant-rich breakfast options available.
Make-Ahead
Section titled “Make-Ahead”Smoothie Packs
Section titled “Smoothie Packs”Prep freezer bags with:
- 1 frozen banana (chunked)
- ½ cup frozen blueberries
- ½ cup frozen mango
- ¼ cup oats
- 1 tbsp flaxseed
To use: Dump in blender, add 1 cup soymilk, blend.
Keeps 3 months in freezer
When to Eat
Section titled “When to Eat”Smoothie bowls are best for:
- Hot summer mornings
- Post-workout recovery
- When you want something refreshing
Less ideal for:
- Cold winter days
- When you need maximum satiety (chewing helps with fullness)
References
Section titled “References”- Greger, M. (2015). How Not to Die. Flatiron Books.
- NutritionFacts.org recipes: https://nutritionfacts.org/recipes/
- “A Better Breakfast” video: https://nutritionfacts.org/video/a-better-breakfast/
- “Are Green Smoothies Good for You?” video: https://nutritionfacts.org/video/are-green-smoothies-good-for-you/