Banish the mid-morning slump with this nutritious smoothie bowl.
Raise your hand if you could use an energy boost in the AM. Yeah, thought so. This energy-boosting smoothie bowl, created by New York City-based nutritionist Sharon Richter, RD, combines a perfect mix of protein, fiber, complex carbs, and antioxidants for sustained morning energy.
This smoothie bowl for energy provides complex carbs and protein from oats with fiber and antioxidants from açai and berries. We used frozen açai (pronounced “ah-sigh-EE”), which is an antioxidant-rich berry native to Central and South America. Here in America, you can find açai in two forms: a frozen puree and a dry powder. The frozen puree is a better choice since it’s less processed (which means it won’t lose its vitamins A and C) and will make a thicker, more flavorful açai smoothie bowl.
For even more antioxidants, this recipe also includes a cup of fresh mixed berries. Any mix of berries will work just fine, but if you only have strawberries in your fridge, that’s A-okay. In fact, fill up the cup with whatever berries you like best. Oh, and tip: fresh berries taste great, but frozen berries make a thicker smoothie. Try freezing your own berries to get the best of both worlds! (Don’t forget to hull and slice the strawberries before freezing. Here’s how to hull strawberries fast.)
To top your energy-revving açai bowl, consider protein-packed and low-sugar options. Açai bowls tend to be on the sweeter side, so toppings lower in sugar will keep you from going overboard. Try kiwi slices for a less sweet (but still tropical) option, and don’t forget to add some shredded coconut—the unsweetened kind! Try toasting them on the stove before adding to really bring out the best flavor.
Or play around with whatever’s lying around in your fridge or pantry. Everything in this list of smoothie bowl toppings is less than 35 calories each, so mix and match to taste:
Almond Slices – ½ tbsp. (26.5 calories)
Hemp Seeds – ½ tbsp. (27.5 calories)
Strawberries – ½ cup, sliced (27 calories)
Kiwi – 6 slices (30 calories)
Coconut Flakes – sprinkle – ¼ tbsp. (23 calories)
Cacao nibs – 1 tsp. (19 calories)
Cinnamon – ½ tsp. (3 calories)
Pumpkin Seeds (Pepitas) – ½ tbsp. (24 calories)
Banana – 6 slices (32 calories)
Blueberries – ¼ cup (21 calories)
Blackberries – ½ cup (31 calories)
Goji berries – 1 tbsp. (18 calories)
Raspberries – ½ cup (32 calories)
Flax Seeds – ½ tbsp. (24.5 calories)
Pomegranate seeds – ¼ cup (35 calories)
Matcha powder – 2 tsp. – (24 calories)
Mint leaves – garnish (0 calories)
Mango – three slices – ¼ cup (27 calories)
- 1 cup mixed berries [strawberries, blueberries, raspberries, blackberries]
- 1/2 a lemon, juiced
- 2.5 oz tart cherry juice
- 1/4 cup uncooked rolled oats
- 1/2 cup frozen açai
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.