A Bowl of Healthy Berry Valentine’s Day Smoothie


Show yourself some love & mix up delicious Smoothie Bowls for Valentine’s Day!

You are smooth[ie] operators 😉

I absolutely love boxes of chocolates and candy hearts, but as the most romantic day of the year approaches, I still want to eat some nutritious food that satisfies my sweet tooth! Cue the Smoothie Bowl this Valentine’s Day.

I love smoothie bowls as thick as Beyoncé, topped with various superfoods, and delicious as dessert.

To celebrate Valentine’s Day, I combined my love for scoopable smoothie bowls, nutritious food, and delicious flavors to present the Healthy Berry Valentine’s Day Smoothie Bowl!

Here are tips for making a THICK smoothie bowl:

Grit awaits bite during our food shoot!
  • Use frozen fruit. If you are only fresh produce, put it in the freezer and wait 1-2 hours. This works best if your fruits and vegetables are overripe or even overripe.
  • For a consistency you can eat with a spoon and cover with topping that doesn’t soak into your base, use LESS liquid. You can add more gradually while blending if needed, but start with a 1:3 liquid-to-fruit ratio.
  • Invest in a high-powered blender. Your old blender from the 70s probably doesn’t have the horsepower to blend a thick smoothie bowl. I recommend The Ninja Foodie SS101 Smoothie Bowl Make & Nutrient Extractor or some other “bullet” blender.
  • Freeze some of your liquids in ice cube trays! I wouldn’t freeze the almond milk because it would separate.
  • Add some nutritious ingredients that thicken your bowl – 1-2 tablespoons of protein powder, a handful of oats, flaxseeds or chia seeds, cream of coconut, avocado, beetroot powder or Spirulina are great ideas.

Balance Your Bowl

  • Don’t make your smoothie bowl just fruit and granola- it’s lots of carbs and sugar without protein or fat!
  • Add protein with protein powder in the base of your smoothie (plant protein powders tend to make your bowl thicker) & use soy or cow’s milk. I use Silk Ultra’s Unsweetened Vegetable Protein Drink!
  • Include healthy fats (& texture!) with unsweetened grated coconut, nuts, but drizzle with butter, pepitas, & seeds.
  • Be careful with honey or agave drizzles – they still count as added sugar.

A Bowl of Healthy Berry Valentine’s Day Smoothie

Ingredients

  • 2 tablespoons of strawberry protein powder (I used Vegan Power Pro)
  • 2/3 cup soy milk, separated (you can use any milk- milk and soy work best, I think)
  • 1 cup frozen dragon fruit chunks
  • 1 overripe frozen banana
  • 1 tsp cocoa powder
  • 1 tsp ground flaxseed
  • 1 tablespoon coconut milk
  • Toppings: unsweetened coconut, pomegranate, strawberry, dragon fruit balls, raspberries, and dark chocolate core (cocoa nibs work too!)

Instructions

  1. In a high-powder blender, add the protein powder to 1/3 of the liquid and blend until combined.
  2. Add fruit, cocoa powder, flaxseed and coconut milk. Poor the rest of the milk and puree for 1-3 minutes.
  3. Assess the consistency and add more liquid as needed, but be patient! It takes time to make a thick bowl. You may need more than 2/3 cup but add 1-2 tablespoons at a time to prevent a runny consistency.
  4. Once you have achieved a smooth consistency, use a small spatula to scoop it into the bowl.
  5. Add your toppings and style your bowl

Make this smoothie bowl? We want to see! Share your masterpieces and tag us on Instagram @nutrition.awareness.

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Disclaimer: Some blog posts may contain one or more affiliate links. All opinions are my own.

Kait Richardson is a registered dietitian nutritionist in Orlando, FL. She is a partner in private practice, Nutrition Awareness, where she helps frustrated yo-yo dieters achieve their health goals using 1:1 nutrition coaching. She is the co-host of the Nutrition Awareness Podcast.