The smoothie bowls They entered the panorama of gastronomic trends hitting very hard, so much so that some voices already predict their decline. But beyond poses and super stylish Instagram photos, the truth is that they are a very interesting option to add to our recipe book for breakfasts, lunches and snacks. Its advantages? They are healthy, appetizing, simple to prepare and very versatile. Because it is actually very easy to make a perfect smoothie bowl without using any recipes.
The term smoothie it arouses much controversy in our language since there are not a few who defend using the simple “shake” as an equivalent. I agree only in part, because I do not consider that a typical summer terrace shake, with its milk, ice cream and / or cream, can be compared to drinks that combine fruits, cereals and vegetables. The smoothie bowl would a variant to take in a calmer way, with a thicker base to be able to add solid ingredients that hold on its surface. How to prepare them?
Almond cream puff pastry, the easiest dessert with almonds
The smoothie to take with a spoon
Another fashion that has flooded the trend networks and magazines that are committed to a healthy life is eating in bowls or bowls. Perhaps as a natural evolution of the Asian food craze, with so many soups and rice and noodle dishes, the recipes that mix many ingredients in a single bowl they have become very popular. They also look great in photos without many styling complications, it must be said.
Thus, the smoothie bowl it is like a nutritious shake that should be taken with a spoon. Traditional smoothies are already thicker than a milkshake or smoothie, but in this version we are looking for an even thicker texture, preferably with a creamy point, depending on the ingredients that we use as a base. There are many recipes on the net, on specialized pages, blogs or on social networks, even with many specific cookbooks. But keeping in mind a few key points, we can improvise a perfect smoothie bowl whenever we feel like it.
The magic formula to create the base
All the grace of the smoothie bowl is in the base, the ingredient puree or shake that will host the added ingredients. To make it attractive and tasty the best thing is to bet on a striking color, which is also usually a reflection of the vitamins in everything we have used. A bright green, lemon yellow, passion red or purples and pinks are good options that you want to eat just by looking at them. Green is theoretically the healthiest bet, because it involves adding plant ingredients such as green leafy vegetables, parsley or cabbages, but there are more alternatives.
This is the Magic formula that we can use as a starting point for our creations:
- 1 cup mixed fruit and / or vegetables. For a better result, it is preferable that at least one of the fruits is previously frozen, for example ripe banana, mango or pineapple. If we do not want the vegetables to steal too much prominence, they should occupy 1/4 of the entire volume.
- 1/2 cup of liquid. Mineral water, coconut water, natural orange juice, milk or vegetable drink, natural yogurt or whatever we like the most. We can combine several types depending on the texture of our mixture of fruits and vegetables.
- 1 teaspoon or 1 tablespoon of sweetener. Adjusting to taste, we can give it a more or less sweet point with honey, molasses, agave or maple syrup, crushed dates or prunes, almond or peanut butter, etc.
- 1 tablespoon of cereals, nuts or seeds. Oat flakes, flax seeds, chia seeds, spelled or rye flakes, quinoa, sesame seeds … There are so many options. They help thicken, add vitamins, minerals and proteins, and increase the energy content and satiating power of the smoothie bowl.
- 1 / 4-1 / 2 teaspoon spices or flavorings. It’s optional, but a little cinnamon, turmeric, ginger, vanilla, or cardamom can level up the final flavor.
The toppings or added ingredients
When we already have the base of our recipe, always with the texture that we like the most but making sure that it is not too liquid, we just need add the solid ingredients that we want the most. We can resort to using the same ones from the cream that we have left over, to enhance the flavor and play with the textures, or add different ones.
I like to experiment with contrasts and that they combine well in terms of colors. I recommend mix some fresh fruit with a couple of crunchy ingredients, such as almonds and pumpkin seeds or sesame lightly toasted in a skillet without oil. The coconut gives an exotic touch that combines very well with almost all fruits, and the fresh red fruits can provide a very interesting acid counterpoint. Pure chopped or grated chocolate, even unsweetened cocoa powder, are also good options.
How do you prepare the smoothie bowl?
The cooking techniques required for these recipes are almost non-existent, since we only need to peel and chop the ingredients, crush them and mix. The key tool that will do most of the work is the machine with which to create the creamy base, but there is no single valid option and surely we all have something at home that we can use.
A glass blender type blender, a mincer, a robot with shredding blades, the typical arm blender, a powerful blender or a high-end machine such as the Thermomix are the main alternatives that we have at our fingertips. Depending on each device we will have to chop more or less the ingredients, and sometimes it is convenient to crush them in batches so as not to overload the tanks or force the motors too much.
It is always better to start by crushing the fruit that we have previously frozen, add the other vegetables and then gradually incorporate liquids and dairy, adjusting the amount according to the texture. Ingredients like cereal flakes or seeds are best crushed apart before adding. Then we will try to sweeten or add some aroma, if we consider it convenient.
Finally, it only remains to serve the thick shake in a bowl of the appropriate size, add the rest of the ingredients and calmly enjoy our creation with a spoon. It is advisable to take them at the moment, although we can prepare the base before and add the extra products at the moment we are going to consume it. They taste much better when chilled, especially now that we already have the heat with us.
All this theory is easily translated into practice once we are clear about how a smoothie bowl perfect. They are very easy to prepare and hardly require investing time in the kitchen, while they allow us to enjoy a very complete and nutritious breakfast or snack combining many healthy ingredients in the same dish. What’s more it is hard to get bored with them and they are perfect to make the most of all the summer fruits that we have ahead. Do you dare to come up with your own “smoothie bowls”?
Photos | iStock.com/margouillatphotos, Meal Makeovers Mums,
Directly to the Palate | In Vitónica | Smoothie bowl: the perfect breakfast and how to make it