On this page you will find ideas for creating your own smoothie bowls. Smoothie bowl ( from English bowl = bowl) is a new trend in the field of healthy eating, which has gained particular popularity among Instagram users.
What is a smoothie bowl?
A smoothie bowl is a regular smoothie that is poured into a plate (instead of a glass with a straw), decorated with topping and eaten with a spoon. It's kind of like a cold, sweet, fruity soup. By the way, some people really call this dish smoothie soup :)
A smoothie in a bowl usually has a thicker consistency so that sprinkles and toppings in the form of fruits, berries, nuts, seeds, granola, etc. do not sink, but remain on the surface of the smoothie.
Recipes for smoothies in a bowl / smoothie bowl
We hope you enjoy our recipes! The most important thing is to remember that any smoothie in a bowl is suitable, and the toppings depend on your preferences and the availability of products on hand.
Be healthy and bon appetit!
We answer all questions in order.
What it is
A bowl is a plate. An ordinary deep plate, which we call a soup bowl. The only difference is that we serve soup or a small portion of some salad in such bowls. In the West, everything in the world is served in deep plates: breakfasts, lunches and dinners, fruits, salads and cereals, as well as meat, fish and seafood.
Who came up with this
In the East, bowls have long gained popularity; there it is considered a trend in healthy eating and is called the “Buddha Bowl”. Legend has it that Buddha always took his food from a small bowl. He usually did this after meditation, and passersby served him food in a bowl (among Buddhists, by the way, this practice is still common).
Because food was usually shared only by the poor, Buddha's bowl most often contained very simple foods: rice, beans and curry. This, in fact, is the basis of the “Buddha Bowl” nutrition system: the portion of food should be small and as simple as possible.
Why did everyone suddenly go crazy?
Actually, not sharply. The fashion for the “Buddha Bowl” appeared about five years ago, but it only came to us now. Initially, bowls were common among vegans, who filled a deep bowl with whole grain cereals, vegetables and plant proteins. It was this set of products that was proposed to be consumed at one time.
Rumors about the bowl quickly spread across the Internet, captivating hipsters and food bloggers. Everyone began to share their options for preparing healthy breakfasts, lunches and dinners. Most often, the plates contained a side dish of rice, barley, millet, corn or quinoa, protein in the form of beans, peas or tofu, as well as vegetables - both raw and boiled.
The benefits of bowls
A small amount of food is the main condition of the bowl. Nutritionists assure that this is the key to health and a beautiful figure. “Buddha Bowl” can be either a main meal or a light snack.
The main base for a bowl is greens, grains and cereals, vegetable proteins, healthy fats from seeds, nuts or avocados, vegetables, and healthy sauces. Ingredients from these categories can be selected to your taste and mixed each time for variety.
We offer you three bowl recipes - for breakfast, lunch and dinner.
Breakfast. Smoothie bowl
- banana – 3 pcs.
- milk – 1/3 cup
- cocoa powder – 2 tbsp. l.
- peanut butter – 2 tbsp. l.
- nuts, chocolate - for decoration
Mix all ingredients in a blender. Pour the smoothie into a deep plate, garnish with sliced banana, chopped nuts and crushed chocolate.
Dinner. Bowl with chicken, couscous and vegetables
- chicken fillet
- couscous
- Cherry tomatoes
- avocado
- vegetable oil
- salt pepper
- salad mix
- half a lemon
Pour boiling water over the couscous so that the water covers the cereal by two fingers. Wash the chicken fillet, dry it with paper towels and rub with salt and pepper. Place in a frying pan greased with vegetable oil, cover with a lid and wait for the chicken to release its juices. When the liquid has evaporated, add vegetable oil and fry the chicken on both sides until golden brown.
Place the salad mix, cherry tomatoes (can be cut in half) and avocado, cut into slices, into a deep bowl. Add couscous, salt and pepper, sprinkle with lemon juice and pour a little vegetable oil. Place the fried chicken cut into pieces in a bowl.
Buddha bowl is a vegetarian dish whose ingredients are collected in a round bowl. The dish does not contain meat or fish, so it is low in calories. An important feature of Buddha Bowl is its small serving size; all ingredients are taken in very small quantities. But this is a full-fledged one.
The components for Buddha bowl can be different, so the likelihood that the dish will get boring is very small.
The appearance of this dish was preceded by the legend of Buddha, who, after meditation, loved to walk through the streets of the city with a small round cup in his hand. The townspeople put food in it; after a walk with the Buddha, cereals, legumes and vegetables ended up in the bowl.
What ingredients are suitable for the “Buddha Bowl”?
From these ingredients you can create countless variations of Buddha bowl:
- vegetables - fresh, fried or baked (potatoes, carrots, tomatoes, peppers, cabbage, cucumbers, eggplants, radishes, pumpkin, zucchini, corn, sweet potatoes), mushrooms;
- cereals (buckwheat, millet, pearl barley, brown, red or wild rice, bulgur, quinoa, couscous, polenta and others);
- legumes (beans, chickpeas, lentils, mung beans);
- nuts and seeds (all types of nuts, except peanuts, chia seeds, sunflower, sesame, pumpkin, flax);
- greens and roots (lettuce, celery, parsley, dill, basil, leeks, parsnips, spinach and so on);
- sauce (pesto, mustard, tomato - any vegetarian, as well as vegetable oils).
The main rule of the dish is that it must be vegetarian. However, it is allowed to add seafood, eggs and cheese. In addition, the modern approach allows you to assemble bowls in the style of your favorite dishes (for example, sushi, vegetables and smoothies).
Burrito bowl with shrimp
Ingredients (for 4 servings):
- shrimp - 600-700 g
- tomatoes - 300 g
- corn - 2 cups
- rice - 1.5 cups
- canned beans - 1 can
- red onion - ½ pc.
- lime - 3 pcs.
- cilantro - 1 bunch
- vegetable oil - 1 tbsp. spoon
- ground chili pepper - 2.5 teaspoons
- cumin - 2.5 teaspoons
- garlic (powder) - 1 teaspoon
- sugar - 1 teaspoon
- cayenne pepper - ½ teaspoon
- salt - ½ teaspoon
Preparation:
1. Boil the rice until done.
2. Squeeze the juice from two limes, mix it with sugar, chopped cilantro and salt. Add mixture to rice.
3. Shrimp must be thawed and peeled. Heat oil in a large skillet over medium heat and add peeled shrimp. Add spices: chili, cumin, half a teaspoon of garlic powder and cayenne pepper. Fry the shrimp for three to five minutes.
4. For the salsa, chop the red onion, tomatoes and squeeze the juice from one lime. Mix everything in a bowl along with the corn, beans and garlic powder.
5. Place a layer of rice in a bowl and top with shrimp and salsa.
6. If desired, you can add avocado, herbs or cheese.
Smoothie bowl with green apple and spinach
Ingredients (for 4 servings):
- green apple - 1 pc.
- banana - 1 pc.
- spinach - 50 g
- cocoa - 1 tbsp. spoon
- peanut butter - 1 teaspoon
- seeds (flax, sunflower, pumpkin) - a handful
Preparation:
1. Peel and chop the fruit and blend for a minute in a blender.
2. Pour the smoothie into a bowl and garnish with seeds and vegan chocolate.
Buddha bowl with pomegranate and cucumbers
Ingredients (for 2 servings):
- bulgur - 150 g
- pomegranate - ½ pc.
- avocado - 1 pc.
- small cucumber - 1 pc.
- feta - 100 g
- salt, pepper - to taste
- olive oil - 2 tbsp. spoons
Preparation:
1. Boil the bulgur in boiling salted water for twelve minutes. Let cool completely.
2. Place the bulgur in a deep plate. Add cucumber slices and avocado slices.
3. Peel the pomegranate and remove the membranes. Add pomegranate seeds to the dish.
4. Salt, pepper and drizzle with olive oil.
Buddha bowl with lentils, champignons and zucchini
Ingredients (for 4 servings):
- tofu - 200 g
- onion - 1 pc.
- carrots - 1 pc.
- zucchini - ½ pc.
- lentils - 200 g
- quinoa - 200 g
- champignons - 200 g
- soy sauce - 2 tbsp. spoons
- honey - 1 teaspoon
- salt - to taste
- red pepper - to taste
Preparation:
1. Cook lentils and quinoa.
2. Cut the tofu into small cubes and fry over high heat on all sides in olive oil.
3. Reduce heat and add a spoonful of honey and soy sauce to the pan. Mix thoroughly and let the tofu absorb all the sauce a little. Then remove from heat.
4. In another frying pan, fry coarsely chopped zucchini, carrots, onions and champignons.
5. Once all the ingredients are ready, place them one by one into the bowl. First lentils, then quinoa, tofu, zucchini, carrots, onions and mushrooms.
6. Mix soy sauce with lemon juice and pour it over the finished dish, sprinkle red pepper on top.
Bean Buddha Bowl
Ingredients (for 4 servings):
- white beans - 200 g
- quinoa - 150 g
- avocado - 1 pc.
- parsley - a few sprigs
- tofu - 100 g
- Cherry tomatoes - 10 pcs.
- olive oil - 3 tbsp. spoons
- lemon juice - 2 tbsp. spoons
- salt, pepper - to taste
Preparation:
1. Boil white beans. Drain in a colander and let it cool.
2. In a separate pan, cook the quinoa.
3. Mix beans and quinoa in a bowl. Add parsley, lemon juice, olive oil, salt and pepper. Put it in the refrigerator.
4. At this time, cut the avocado pulp into thin slices. Cut cherry tomatoes in half.
5. Cut the tofu into slices and fry in a dry frying pan until golden brown.
6. Place the bean and quinoa mixture into small bowls. Add avocado, cherry tomatoes and tofu.
In preparing appetizing and healthy dishes, the best assistant in the kitchen will be a blender from the company. Set the rotation speed using adjustments, select the desired modes from a range of functions and enjoy delicious dishes every day.
To serve the dish in the right proportion, we recommend purchasing earthenware bowls in a sophisticated floral design from the company. French-made dishes are of excellent quality, withstand mechanical stress well, do not crack at low temperatures, and can be washed in the dishwasher.
What is the main principle of the Buddha Bowl?
The perfect dish can be assembled from any of the above ingredients. However, in order to maintain a miniature portion (and this is one of the conditions for composing a dish), it is better to collect one or two ingredients from each category of products into a bowl.
For example, let vegetables, legumes and cereals make up 20% of the bowl, greens - 30% (there can never be too much of it), sauce - 10%. With such a constructor, you can adjust the content of components in a dish - focus on vegetables or legumes. Buddha bowl is great.
Smoothie bowl is a colorful, healthy and very tasty fruit dessert that can be prepared in a few minutes. The name of the dish reflects its essence, “smoothie bowl” is a very thick version of a smoothie, which is served in a deep plate or bowl. The dessert is based on the same combination of various fruits, berries and herbs as in the classic “smoothie”, however, if a regular smoothie is a nutritious drink, then a smoothie bowl is a dish for a complete, leisurely breakfast, from which you get not only taste, but also aesthetic satisfaction.
One of the characteristic features of preparing a “smoothie bowl” is the use of frozen fruits and berries, since in this case, when crushed, the fruit mixture acquires an appetizing thickness and the consistency resembles a cream or a very thick puree soup. This consistency of the dessert is not only very appetizing to the taste, but also allows you to give free rein to your imagination in decorating the dessert - adding crunchy granola, muesli, nuts, healthy seeds, herbs and fruits to a colorful smoothie plate. Today I propose to prepare a healthy and tasty smoothie bowl from frozen blackcurrants, banana and spinach. We will cook without using dairy products, so the dessert is suitable for a lenten or vegetarian diet. Shall we begin?!
To prepare, you will need the ingredients listed in the list.
Place spinach leaves in a blender bowl. Pour in the orange juice and beat everything for a few seconds until smooth.
Add the frozen blackcurrants (or any other berries you like) and beat for a few more seconds.
Add frozen banana and chia/flax seeds. If necessary, add a little brown sugar, honey or maple syrup to taste. If the banana and berries are ripe and sweet enough on their own, the additional sweetener can be omitted.
Beat for another 10-15 seconds.
Pour the resulting thick fruit mixture into a bowl or deep plate.
Decorate the dessert with berries, seeds and pieces of fruit according to your mood. I added a few pieces of kiwi, some raspberries and coconut flakes.
Smoothie bowl with blackcurrant, banana and spinach is ready. Bon appetit.
Vitamin smoothie bowl is a cool new product for healthy eating fans. Not a glass, but a whole plate of your favorite smoothie with various toppings: nuts, dates, pieces of fruit and seeds. Prepare a smoothie bowl for breakfast, and you will forever forget about your bad mood in the morning.
A smoothie bowl is not only nutritious and tasty, but also very beautiful. A mixture of fruits and berries, garnished with almonds, coconut and cereals, and flavored with honey or yogurt, looks more like a work of art than a dish.
If you want to be healthy, full of strength and energy, a smoothie bowl is your ideal breakfast. Rich in vitamins, protein and fiber, a smoothie in a bowl will quickly satisfy your hunger and give you a boost of energy for the whole day.
Banana-carrot smoothie bowl
Ingredients:
- 1 banana
- half a glass of carrot juice,
- 2 ice cubes,
- 5 pitted dates,
- ¼ teaspoon ground cinnamon.
For filling:
- walnuts,
- coconut flakes,
- dates.
One of the most delicious smoothie recipes in a bowl. Blend the banana, carrot juice, ice and dates in a blender until pureed. Add vanilla and cinnamon. Mix the mixture well and pour into a plate. Garnish the dish with walnuts, date pieces and coconut flakes. A hearty vitamin breakfast is ready!
Berry mix: smoothie bowl with pomegranate juice and yogurt
Ingredients:
- 1.5 cups frozen berries (blueberries, raspberries, strawberries - that’s it),
- 75 ml pomegranate juice,
- half a glass of blueberries,
- half a large peach
- ¼ cup plain yogurt.
For filling:
- dried (fresh) mulberries,
- blueberry,
- pumpkin seeds.
Blend frozen berries (choose your favorite), pomegranate juice and natural yogurt without fillers in a blender. Pour the smoothie into a bowl. Garnish the top with sliced peach, blueberries, dried mulberries and pumpkin seeds. Top with yogurt. Mmmm... Yummy!
Creamy smoothie bowl with strawberries
Ingredients:
- a glass of frozen strawberries,
- half a glass of yogurt without fillers,
- 60 ml milk,
- a glass of maple syrup or other sweetener,
- ¼ teaspoon vanilla extract,
- half a cup of corn flakes.
For filling:
- 6 chopped strawberries
- ¼ cup blueberries
- a handful of almonds,
- 2 tablespoons corn flakes,
- 1 tablespoon pumpkin seeds,
- chia, flax or poppy seeds.
Making a trendy cocktail is simple: whisk all the ingredients in a blender and pour into a plate. Garnish the smoothie bowl with sliced strawberries, almonds, pumpkin seeds and blueberries. Add chia seeds and fields with natural yogurt without fillers. Incredibly beautiful, and how delicious!
Vanilla extract can be easily purchased at a spice and herb store, and for chia seeds, feel free to go to the pharmacy.
Chocolate smoothie bowl - for real gourmands!
Ingredients:
- 1 banana
- a glass of almond milk (or any other plant-based milk),
- glass of ice,
- 2 tablespoons peanut butter,
- 1 tablespoon cocoa powder,
- ¼ teaspoon vanilla extract,
- 1 tablespoon maple syrup.
For filling:
- 2 tablespoons cocoa beans,
- 2 tablespoons granola,
- crushed peanuts,
- banana slices.
Mix all the ingredients of the cocktail in a blender until pureed. After pouring the mixture into a bowl, make a top with cocoa nibs, your favorite granola, crushed peanuts and banana pieces. Enjoy!
Freshness of the tropics: smoothie bowl with pineapple and mango
Ingredients:
- a glass of mango pulp,
- a glass of frozen pineapple,
- 1 banana
- half a glass of water,
- 2 tablespoons lemon juice.
For filling:
- ¼ fresh mango
- 1 kiwi pieces,
- dates,
- coconut flakes.
To make a tropical smoothie bowl with sourness, blend mango pulp, frozen pineapple slices, banana, lemon juice and water in a blender. Pour the fruit mixture into a plate. Garnish the smoothie with mango slices, kiwi pieces and dates. Sprinkle with coconut flakes. The juicy fruit dessert is ready - invite your friends over soon!
Tender peach smoothie in a bowl
Ingredients:
- 4 peaches,
- 1 banana
- 120 ml orange juice.
For filling:
- blackberries and blueberries,
- a handful of walnuts,
- 1 tablespoon flax or hemp seeds,
- 1 tablespoon honey.
Mix all smoothie ingredients in a blender until smooth. Pour into a plate. Use blackberries, blueberries, walnuts, flax or hemp seeds as fillers. Top the fields with a little honey.
Hemp seeds in your favorite smoothie may sound strange, but hemp seeds are a wonderful protein with a great nutty flavor. Look for them next to almonds and sunflower seeds in your local supermarket.
Green smoothie bowl
ANDingredients:
- 3 tablespoons sunflower seeds,
- 2 tablespoons sesame seeds,
- 1 tablespoon poppy seeds,
- 1 tablespoon flax seeds,
- 4 bananas,
- 3 peaches,
- 4 tablespoons blueberries,
- a bunch of parsley.
For filling:
- coconut flakes,
- sunflower, sesame and poppy seeds,
- raspberries
- blueberry.
Soak all the seeds in water and leave overnight. In the morning, strain the seeds and pour into a blender. Add fruits, herbs and berries. Grind until puree. Pour the smoothie into bowls. Garnish with seeds and berries. A boost of energy for the whole day is guaranteed!
Making a great smoothie bowl is easy, but remember! There is no need to mix everything that is rich in the refrigerator. It is in the toppings, and not in the beating of incompatible ingredients, that it is worth showing your imagination, and it would also be nice to take care of the light and healthy “decor”.
Successful experiments and only healthy snacks!
