Ingredients for Smoothie Bowls

Fruit fresh & frozen – basically any fruit can be used. Do not use any commercial fruit juices.

Vegetables – like avocado, green leaves, courgettes, cucumber, beetroot, carrots etc etc

*Avocado – 1 tbsp (13.6 g) = 23 Cals with 70 milligrams of potassium, 7 milligrams of phosphorus, 12 micrograms of folate and 9 of beta-carotene, 21iu of vitamin A & 39 micrograms of lutein and zeaxanthin. Plus iron, zinc, vitamin C, choline, niacin, or vitamin B-3, and vitamin B-5. The 2 grams of total fats are mostly heart-healthy monounsaturated and polyunsaturated fats.

Ice – do not use sorbets (they contain sugar and other ingredients) I have seen recipes that include sorbets.

Yogurt & Dairy Products Organic natural plain  – don’t use any flavoured types of yoghurt as they contain sugar or sweeteners and other unhealthful ingredients. Try organic goat or sheep’s yoghurt, cottage cheese or cream cheese.
Do not add dairy products of any kind if you plan to use smoothie bowls for a detox cleanse.
Obviously, this is not for you if you are a vegan.

Spices – fresh or dried

Herbs – fresh

Plant-based milk, only natural unflavoured
*Almond milk
*Rice milk
*Oat milk
*Hazelnut milk
*Coconut Milk
*Coconut Water

Seeds – only raw
*Pumpkin – 1 tbsp (13.6 g) = 56 Cals
*Sunflower – 1 tbsp (13.6 g) = 47 Cals
*Linseeds – 1 tbsp (13.6 g) = 33 Cals
*Chia – 1 tbsp (13.6 g) = 65 Cals
*Hemp – 1 tbsp (13.6 g) = 45 Cals

Nuts – only raw, either zapped into the smoothie part or sprinkled on top – 1 tbsp (13.6 g) = 50 to 65 Cals
*Coconut flesh – natural unsweetened

Organic dried fruit – make sure they are dried without any sweetness – 1 tbsp (13.6 g) = 67 to 70 Cals.
*Cranberries (no added sugar) – contains vitamins vitamin A and C, minerals iron and potassium plus plenty of fibre.
*Goji berries – contain a variety of vitamins, including B1, B2, B6, E and minerals, such as zinc, iron, copper, calcium, germanium, selenium, phosphorus plus carotenoids, beta-carotene, zeaxanthin, polysaccharides and beta-sisterol.
*Apricots (unsulphered) – contain vitamins A, B and C, minerals, iron, magnesium and phosphorus plus plenty of fibre.
*Dates – contain vitamins A, B, C and minerals iron, magnesium and phosphorus plus fibre.
*Mulberries – contain vitamins C and K, minerals, iron and calcium. Fibre, anthocyanins and resveratrol.
*Incan berries – contain vitamins A, B1, B2, B6, B12, C, pectin, bioflavonoids, phosphorus and a small amount of melatonin.
*Acai – high in fibre, minerals, omega essential fatty acids and antioxidants.

Buy sun-dried or those processed at low temperatures retaining an optimum number of nutrients.

Oils  – 1 tbsp (13.6 g) = 118 Cals (keep in a cool place away from light).
*Cold pressed Coconut Oil – contains lauric acid, capric acid and caprylic acid, which are antimicrobial, antioxidant, anti-fungal and antibacterial. Good for the immune system, proper digestion and regulating metabolism plus much more.
*Cold pressed Olive Oil – contains omega-9 which is good for cholesterol, heart problems etc.

*Oats – 1 tbsp (13.6 g) = 9 Cals
*Protein powder – plant-based vegan = hemp, pea or rice-based or alternatively whey protein
*Chocolate – raw and roasted, 100% pure – 1 tbsp (13.6 g) = 70 Cals.
*Natural vanilla extract or vanilla pod – add sweetness and flavour
*Pink salt
*MSM powder for repair and joint problems

Fresh Sprouts
Very easy to do at home with next to no time or effort – all bursting with nutrients and enzymes
Cabbage – red and white

Plant powders – buy slowly dried at low temperatures
*Acerola berry – super high in vitamin C
*Maca (known as Peruvian ginseng) – rich in calcium, iron and fibre
*Spirulina – super rich in chlorophyll, essential fatty acids also renowned for being natures multi-vitamin & mineral. In a natural form that is easy to digest and absorb.
*Acai Powder – high in fibre, minerals, omega essential fatty acids and antioxidants.
*Sea Buckthorn Berry – flavour a little like passion fruit. Vitamin C, A, B1, B2, E plus omega-7.
Why would we buy powders? For some ingredients, it’s the only way to buy them and be able to use them in a smoothie mixture ie Spirulina or maca come in powder or tablet form. Powders are good for those times when speed and convenience are important. In some cases, the more expensive ingredients can be more economical in the dried powder form.
Syrups of any kind
Pure Granulated Fructose (not to be confused with fruit)
Or any thing with an “ose” at the end – Sucrose, Lactose, Glucose, Dextrose etc

*If you need your smoothie bowl to be a little sweeter – use banana, a little dried fruit or some extra fresh fruit. Add a little natural vanilla or cinnamon.

*Keep your dried produce in air-tight containers in a cool place and away from light. Or kept some in the fridge and some in the freezer especially if you buy larger bulk (more economical) amounts on-line. They need to be stored carefully to maintain their healing nutritional properties and their maximum shelf-life.

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