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Want to eat clean, keep it natural, and eat like you’re in paradise? I have two words for you to remember SMOOTHIE BOWLS! The latest food craze to hit the health community since the onset of gluten free products. Smoothie bowls, a cross between an upgraded version of cold cereal full of super foods, and colorful smoothies. Commonly made exclusively from fruits, superfoods, veggies, yogurt, milk options, ice, and comes topped with a myriad of beautiful fresh chopped toppings that include nuts, granola, muesli, hemp, chia seeds, almond butter, fruit, coconut flakes, caico nibs, and other assorted fruit toppings. If you’re a master chef or just one who loves to play around with recipes and put your own touch on it, then the smoothie bowl is the perfect recipe to play with! Although smoothie bowls are deemed healthy once you starting adding too many ingredients to the mix and in rather large quantities they can be quite high in calories, so just keep portions in check. Here are some tips to either building a healthy smoothie bowl or eating one when you’re out!


  • Keep in mind to create your smoothie bowls around the caloric range of 200-550 calories. If you’re eating for a meal then use portions and ingredients equaling more towards a meal of 500 calories or a little more. If you’re having it as a snack keep it to 150-300 calorie range.

  • Ideal Mix for a smoothie bowl contains 2 part greens, 1 part fruit, 1 part protein, 1 part healthy fat, super foods, ice, and liquid

  • Watch portions and look for recipes snacks or light breakfast options online that are around 200-350 calories per bowl serving

  • If certain recipes are more than 500 calories remember you can minimize or cut portions in half, use ingredient swaps for lighter ingredients, and add more ice and water

  • If your out at a restaurant or food place like Jamba Juice look at nutritional information. Keep in mind smoothie bowls at restaurants are higher in calories, so just be ready to eat it as a meal especially if it’s 450-600 calories or if your in the mood for a snack and it’s around the higher range just eat 2/3 or 1/2 and wrap it to go as a dessert for later


  • If you like your smoothie thick add more ice, or protein type powders to create thicker consistency

  • If you like more of a liquid consistency add more water, or milk

  • Target Recipes online based on what type of smoothie bowl you would like to recreate. For example, if your looking for a breakfast smoothie bowl that has raspberries and greek yogurt and chia seeds and is in the 300 calorie range use Google to filter out the best matches

  • Don’t forget to have fun, and to build your bowl from the mind body concept. Build with the intent to nourish your body with essential vitamins and minerals, and boost your energy for your body and mind

to enjoy.




Serving for 1 ¾ cups , Prep time five minutes

creamy, thick, gluten-free, healthy smoothie made with chocolate, coconut and almonds. It tastes just like an Almond Joy candy bar.


  • ⅓ cup rolled oats (I used Trader Joe's Gluten Free Oats)

  • 1 tsp. chia seeds

  • ½ cup plain greek yogurt, 0% fat

  • ½ cup unsweetened coconut milk from carton or milk of your choice

  • 1 tbsp. unsweetened cocoa powder

  • ¼ tsp. coconut extract

  • ⅛ tsp. almond extract

  • ¼ tsp. stevia (to taste) or even maple syrup would be good

  • Toppings:

  • 1 tbsp. almonds, slivered

  • 1 tbsp shredded unsweetened coconut


  • The night before, in a bowl add all of the ingredients, except for the toppings. Mix well, cover and refrigerate over night.

  • In the morning, add the rolled oats mixture in a blender and process until smooth.

  • Pour into a bowl, top with slivered almonds and shredded coconut.


Calories including toppings: 258, Fat: 9.8, Cholesterol: 0, Sodium: 52, Potassium: 145, Carbs: 28, Fiber: 6, Sugar: 6, Protein: 17

DISCLAIMER: The nutritional, fitness, and well-being information on this site is not intended to be a substitute for professional nutritional or medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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