The Rise of Smoothie Bowls: Five Vibrant Bowl-Based Smoothie Creations

The smoothie bowl craze has taken the healthy eating world by storm, appearing on countless restaurant menus. So what exactly is it? Essentially, it's a smoothie served in a shallow dish, topped with berries, fruits, vegetables, nuts, and more. Bowls first gained traction among vegans, who used deep plates to serve whole grains, vegetables, and plant-based proteins.

According to nutritionists, smoothie bowls are nutritious, wholesome, and gentle on digestion. However, they caution that even though the smoothie makes up nearly 80% of the bowl, it's easy to consume excess calories if too much fat is added.

You don't need to visit a café to see why bowls have become so popular—you can easily prepare one at home.

Banana Chocolate Bowl

Chocolate Banana Smoothie Bowl

Ingredients:

• 3 bananas
• 1/3 cup milk
• 2 tablespoons cocoa powder
• 2 tablespoons peanut butter
• nuts, chocolate – for decoration

How to prepare:

1. Combine all ingredients in a blender and blend until smooth.
2. Pour the mixture into a deep plate. Garnish with sliced banana, chopped nuts, and crushed chocolate.

Vanilla Latte Bowl

Vanilla Latte Smoothie Bowl

Ingredients:

• 1 cup almond milk
• 1 cup espresso
• 1 teaspoon vanilla
• 1 banana
• 1 tablespoon cocoa beans
• 1 tablespoon coconut flakes

How to prepare:

1. In a blender, combine 1 cup of almond milk (previously frozen into ice cubes), 3/4 cup unsweetened almond milk, 1 cup espresso, 1 tablespoon vanilla, and half a cup of frozen banana slices. Blend until smooth.
2. Pour the smoothie into a bowl and sprinkle with cocoa beans and coconut flakes.

If you use non-frozen fruit, you will need to add ice to the smoothie.

Buckwheat and Vegetable Bowl

Buckwheat Vegetable Smoothie Bowl

Ingredients:

• 1 cup buckwheat
• Sesame oil
• Purple cabbage
• 2 tablespoons soy sauce
• 350 g string beans
• 1 avocado
• 1 carrot
• 1 cm fresh ginger root
• White wine vinegar
• 0.5 teaspoon sugar (or honey)
• 1 teaspoon sesame seeds (or flax seeds)

How to prepare:

1. Cook the buckwheat. Thinly slice the cabbage, toss with soy sauce, gently massage, and let sit for 10 minutes.
2. Boil the beans for 2 minutes in boiling water (or sauté in butter for 2 minutes in a pan) to keep them crisp.
3. Finely chop the carrot and dice the avocado.
4. For the dressing, mix sesame oil, chopped ginger, sugar, and 1 tablespoon of white wine vinegar. Combine all ingredients, drizzle with dressing, and sprinkle with sesame seeds or flax seeds.

Chicken Couscous Bowl

Couscous and Chicken Smoothie Bowl

Ingredients:

• Chicken fillet
• Couscous
• Cherry tomatoes
• Avocado
• Vegetable oil
• Salt, pepper – to taste
• Salad mix
• 0.5 lemon

How to prepare:

1. Pour boiling water over the couscous until the water covers the grains by about two finger widths. Wash and dry the chicken fillet, then season with salt and pepper.
2. Place the chicken in a pan greased with vegetable oil, cover, and let it release its juices. Once the liquid evaporates, add more vegetable oil and fry the chicken on both sides until golden brown.
3. In a deep bowl, layer the salad mix, cherry tomatoes (halved), and sliced avocado. Add the cooked couscous, season with salt and pepper, squeeze lemon juice over the top, and drizzle with a little vegetable oil. Arrange the sliced fried chicken on top.

Quinoa Veggie Bowl

Quinoa Smoothie Bowl

Ingredients:

• 0.5 cup cooked quinoa
• 0.5 avocado
• Kale or spinach
• Radish
• Cucumber
• Tahini, soy sauce, or any other dressing to taste
• Sesame seeds

How to prepare:

1. Place the quinoa in a deep bowl and season with lemon juice.
2. Slice the kale (or dark lettuce), radish, cucumber, and avocado. Drizzle with tahini and sprinkle with sesame seeds.

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