Alter Health Smoothie Bowl

recipes smoothies

 

With this being the first Alter Health food blog post, it only seems fitting that the topic is how to create an Alter Health Smoothie Bowl.  

 

Our clients and followers know all too well that Dr. Ben and I both enjoy smoothie bowls for breakfast every day. I literally can count on one hand the number of times I did not eat a smoothie bowl for breakfast in the last five years. People ask how we don't get bored of eating the same thing every morning. The truth is that I don't eat the same smoothie bowl every morning. Each day the smoothie changes ever so slightly depending on which fruits are in stock/in season, which leafy greens we bought for the week, and which powders I intuitively choose to add. Some days the color is purple, other days it's green. Some days the flavor has a tropical flair, while other days, berries are the predominant flavor.

 

Below I will teach you how we make our "Alter Health Smoothie Bowls." You'll notice that the "recipe" leaves a lot of flexibility for you to make it your own with the ingredients that you have in your kitchen. 

 

So what makes a smoothie bowl an "Alter Health Smoothie Bowl?" It is the focus on whole fruits, veggies, omega-rich seeds, and plant-based nutritional powders. You'll notice that we do not include any nut-butters, oils, yogurts, juices, protein powders, or even plant milks. We see smoothies as one of the most convenient ways to pack in a ton of nutrition in just one meal and therefore aim to include only the most nutrient-dense and unprocessed foods.  

 

We choose to serve our smoothies in a bowl topped with more delicious ingredients because it gives the feel that we are eating a legitimate meal versus sipping on a drink. Sitting down at the breakfast table and eating the smoothie spoonful by spoonful also slows down the eating process so our bodies can better digest, absorb, and metabolize the meal. I also personally love to chew, and I know that I will not feel satisfied by simply drinking a smoothie from a cup.

  

Components that make up the base of an Alter Health Smoothie Bowl

  • 4-6 Servings of fruit - a serving is more or less equal to 1 medium piece of fruit or 1 cup of fruit. We recommend at least 2 bananas and 1 cup of berries. 
    •  examples of other fruit include frozen pineapple, frozen mango, peaches, apples, grapes, blueberries, strawberries, raspberries, blackberries, cherries, etc. 
  • 3-4 Serving of raw leafy greens - a serving is about one cup or one handful
    • examples of leafy greens include spinach, kale (baby kale has a milder flavor), mixed greens, romaine lettuce, chard, collards, etc.
  • 2 Tbsp of whole flax seeds or chia seeds 
  • 1 Tbsp of green powder - we make a homemade green powder with spirulina, barley grass juice powder, wheatgrass juice powder, moringa powder, and nettle leaf powder.
  • 1-3 tsp of Vitamin C-rich berry powder - these could include amla powder, camu camu berry powder, or acerola cherry powder. We like to source these powders in bulk from Terrasoul. 
  • A small piece of fresh ginger (optional)
  • A small piece of fresh turmeric (optional)
  • Water - as much as you need to achieve the preferred consistency.

 

Topping Options

  • Fresh seasonal fruit: Sliced banana, fresh berries, grapes, sliced tangerines or clementines, kiwis, or any other in-season fruit.
  • Dried fruit: Raisins, mulberries, goji berries, dried cranberries, dried cherries, chopped dates, etc.
  • Other toppings: Cacao nibs, coconut flakes

 

  

Here is an example of a delicious smoothie bowl that includes all of the components listed above.

 

Yield: 1
Author:
Alter Health Smoothie Bowl

Alter Health Smoothie Bowl

Start your day with a nutrient-dense and detoxifying smoothie bowl that not only tastes delicious but also fuels the body optimally to support energy production and healing.
Prep time: 7 MinTotal time: 7 Min

Ingredients

  • 2 bananas
  • 1 cup of wild blueberries (or any other berry)
  • 1 cup of frozen pineapple (or any other fruit)
  • 3 cups of baby spinach and kale mix (or any other leafy green)
  • 1 Tbsp flax seeds
  • 1 Tbsp chia seeds
  • 1 Tbsp green powder
  • 1/2 Tbsp amla powder
  • A 1/4 inch piece of fresh ginger
  • 1 cup of water
  • 1 banana, sliced
  • 1 cup grapes, sliced
  • 2 Tbsp dried mulberries
  • 1 Tbsp raisins

Instructions

  1. Add the fruit, leafy greens, flax seeds, chia seeds, green powder amla powder, ginger, and water into the blender* and blend on high until you have achieved a smooth consistency.
  2. Serve in a bowl and top with your toppings of choice. I added banana and grape slices, dried mulberries, and raisins.

Notes:

*We highly recommend investing in a high-speed blender if and when possible. The highspeed blenders yield a much smoothie and creamier consistency can standard blenders can create. 

 

 
Did you make this recipe?
Tag @drsusannaalter on instagram and hashtag it #wholefoodplantbased

 

Each ingredient has unique healing properties. Let's take a look at the nutrition that's packed into this smoothie bowl.

  • Bananas are an excellent source of fuel for energy production on the cellular level. High in Vitamin B6, Vitamin C, Manganese, Potassium, Magnesium! Bananas are an excellent food for the digestive system because they are easy to digest and provide a significant amount of fiber to feed beneficial microbes in the intestines. 
  • Wild Blueberries are one of the highest sources of antioxidants, specifically a class of antioxidants called anthocyanins and proanthocyanidins. The high concentration of antioxidants makes wild blueberries excellent foods for the cardiovascular system, cognitive health, and eye health. They also protect against DNA damage from free radicles widely throughout the body. High in Manganese, Vitamin K1, and Vitamin C.
  • Pineapples are a fantastic source of Vitamin C that helps boost the immune system, protect cellular DNA, quicken wound healing, and support skin, hair, and nail health. Pineapples also contain bromelain, a plant-based digestive enzyme that can aid digestion and reduce inflammation. Also high in Manganese, Copper, and Vitamin B6.
  • Spinach is very high in Vitamin C, Vitamin A, Vitamin K1, folate, iron, and calcium. Spinach also contains many phytonutrients, including nitrates (which helps to manage blood pressure), lutein and zeaxanthin (which are known to support eye health), kaempferol (which has anti-cancer effects), and quercetin (which supports the immune system and fight off infection).
  • Kale is known as a superfood for many reasons. It is exceptionally high in Vitamin K, which is vital for bone health and cardiovascular health. It is high in sulforaphane, a phytonutrient known for supporting detox processes, cardiovascular health, and cognitive function. Like spinach, kale is also high in antioxidants, including nitrates, lutein and zeaxanthin, quercetin, and kaempferol. Finally, kale contains a significant amount of Vitamin A, Vitamin C, folate, calcium, and manganese.
  • Flax seeds are most known for their high concentration of omega-3 (alpha-linolenic acid), an essential fatty acid that promotes anti-inflammatory pathways in the body. Flax seeds are also high in soluble fiber that can help balance cholesterol. Finally, flax contains a class of phytonutrients called lignans that support hormonal balancing, specifically when it comes to balancing the effect of estrogen in the system. 
  • Chia seeds contain many of the same benefits as flax seeds, including the high concentration of omega-3 fatty acids and soluble fiber. While chia seeds are slightly less rich in omega-3s manganese, copper, and potassium, they are richer in fiber, calcium, iron, and phosphorus. 
  • Green powder made of
    • Spirulina is a type of algae rich in minerals, including iron, copper, manganese, and magnesium. Studies show that spirulina supports the detoxification of heavy metals (especially arsenic) from the body. Spirulina is high in antioxidants that protect the cells from oxidative damage. It also has an antimicrobial effect that has been seen to be beneficial in balancing the intestinal microbiome.
    • Barley Grass Juice Powder is a great multi-mineral food, containing magnesium, calcium, potassium, copper, phosphorus, iron. When incorporated in the diet, it also increases vitamin status through its high amount of Vitamin A, Vitamin C, Vitamin K, and B-vitamins. Its high level of chlorophyll supports liver detoxification. The antioxidant saponarin found in barley grass protects the liver against oxidative damage. Lutonarin, another antioxidant, is power free radical scavenger. 
    • Wheatgrass Juice Powder, like many of the other green powders in this blend, contains a great array of vitamins and minerals, including Vitamin A, Vitamin C, Vitamin E, calcium, manganese, iron. It contains glutathione, a powerful antioxidant supporting liver detoxification and protecting tissues and DNA against oxidative damage. 
    • Moringa Powder also has a broad content of nutrients, including Vitamin C, Vitamin A, B vitamins, iron, calcium, and magnesium. It really shines in its vast range of different phytonutrients, including antioxidative flavonoids, anti-cancer kaempferol, and blood sugar-balancing chlorogenic acid, to name a few.
    • Nettle Leaf Powder is one of our favorite ingredients because nettle leaves are so superior in their mineral content. Nettle leaves are rich in Calcium, Manganese, Iron, Copper, Magnesium, and even Silica, making them an excellent powder for skin, hair, and nail health. They are high in the antioxidant quercetin, which is why they help reduce seasonal allergies and balance the immune system. Nettles are also high in rutin, an antioxidant that is very protective to blood vessels. 
  • Amla powder is one of the kings of Vitamin C. We specifically use amla regularly for its Vitamin C content. Vitamin C is one of the most antioxidants for the body, protecting cellular DNA from free radicals. Amla is also high in other bioflavonoids (aka antioxidants) that help absorb and utilize Vitamin C. In addition to being known for its antioxidative capacity, amla is also known for reducing inflammation, balancing cholesterol, and liver support.
  • Fresh ginger is often known for its anti-inflammatory powder from phytonutrients called gingerols. It is also a soothing herb for the digestive tract to relieve nausea, gas, and bloating. Ginger even has antimicrobial effects. 
  • Grapes/raisins are high in Vitamin C, Vitamin K, copper, potassium, and manganese. Red or Black grapes are specifically known for the phytonutrient resveratrol, a potent antioxidant that can support cardiovascular health, cognitive health, and the immune system.
  • Mulberries are exceptionally high in Vitamin C and manganese. They also have a good amount of Vitamin E, Vitamin K, and copper. The dark mulberries contain highly antioxidative anthocyanins that protect the body against oxidative damage.

 

I hope you have fun playing around with making your own variations of this foundational recipe. Let us know how it goes for you!

 

Yours Truly,

Dr. Susanna

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