Breakfast

Berry Breakfast Bowl

If you’re a lover of smoothies why not try turning them into a meal? Smoothie bowls are a delicious way to start the day and  you can throw in any combo of flavours and top with your favourite fruits, nuts, seeds etc. The combination of nuts and oats mean this smoothie will fill you up and won’t cause your blood sugar to spike too quickly, like some other smoothie recipes. Below we’ve our go-to recipe that can be whipped up in 2 minutes!

Ingredients:

For the smoothie bowl:

  • 1 banana (fresh or frozen)
  • 1 cup frozen berries (a combo of blueberries & raspberries is our fave)
  • 2 TBSP oats
  • 1 TBSP nut butter
  • 1/2 cup milk of choice (if you like it thicker then use as little liquid as possible)

Optional toppings:

  • Chia seeds
  • Linseed
  • Dessicated coconut/coconut chips
  • Chopped nuts/nut butter
  • Cacao powder/nibs
  • Cinnamon
  • Sunflower & pumpkin seeds
  • Fresh berries or sliced fruit

Instructions:

  • Add all ingredients to your blender and blend until smooth. Don’t worry if you don’t have a smoothie maker, a hand blender will work well for this too.
  • Top with your favourite ingredients.

Nutritional Information:

Bananas:

  • Excellent source of potassium. A diet low in potassium is associated with an increased risk of heart disease, stroke, cancer and digestive issues. Potassium is an important electrolyte and helps keeps the body’s fluid in check which is why bananas are a popular snack for athletes.
  • Great source of vitamin B6 which is important for the digestive, immune, nervous, muscular and cardiovascular system.

Blueberries:

  • Brimming with phytonutrients that act as antioxidants and anti-inflammatory compounds that have a number of health benefits on nearly all the systems in the body!
    • Improves the cardiovascular system through balancing blood fat levels and improving the antioxidant capacity of the blood
    • Protects the digestive tract against oxidative stress and particularly against colon cancer
    • May improve cognitive function by improving memory and slowing down the onset of cognitive problems associated with ageing.
    • May improve blood sugar regulation in those suffering with diabetes and insulin-resistance
  • Rich sources of vitamin C, vitamin K, manganese, fibre and copper.

Raspberries:

  • Very rich source of dietary fibre. Fibre is important for maintaining bowel health and has also been shown to lower cholesterol levels, control blood sugar and aid weight loss.
  • Contains very high levels a number of essential vitamins and minerals
    • Vitamin C – acts as an antioxidant protecting the body against free radicals. Free radicals can lead to cellular damage which is a common pathway for cancer, aging and a variety of other diseases. Other antioxidants in raspberries include carotenoids, ellagic acid and quercetin.
    • Vitamin E – protects cells from free radical damage
    • Vitamin K – essential for blood clotting
    • Potassium – lowers blood pressure
  • Rich in anthocyanins (responsible for its vivid colour) which is thought to be responsible for its anti-inflammatory properties. Raspberries are recommended to arthritis sufferers as it helps alleviate symptoms.

Oats:

  • Contain a type of fibre called beta-glucan that has positive effects on cholesterol levels, blood sugar levels and enhance the body’s immune response to infection.
  • They are also rich in minerals including manganese, phosphorous, copper and zinc.

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