I have to admit, I’m not a huge smoothie person. I read an article years ago that argued we don’t feel as satisfied when we drink our calories versus when we eat them. It suggested that the actual sitting down for a meal, tasting our food, and being mindful of what we’re eating helps us to stay full longer. I get it. It’s so easy to drink our calories that people often wonder why they’re slowly gaining weight when they drink over 400 calories per day in <insert sugary beverage here>. Dr. Cheung a lecturer at Harvard School of Public Health, suggests that mindless eating is contributing to the national obesity epidemic we see today. Why is this smoothie different? Why does this smoothie allow us to eat mindfully? Because you eat it out of a bowl.
A smoothie contains ingredients you likely already have at home. You can even put your smoothie ingredients together the night before, so in the morning it literally takes you 5 minutes to blend. A smoothie is a great option when you’d otherwise skip your meal because you’re in a hurry or you don’t feel hungry. Smoothies are also kid-friendly! They’re a great way to sneak fruits and vegetables into your child’s diet.
I always talk about blood sugar regulation and how it affects everything from our mood to our energy. Smoothies can be “dangerous” in the sense that it’s easy to add a lot of sugar into one. Most of the ingredients that go into a typical smoothie have carbohydrates aka sugar, including the fruit, milk, juice, and yogurt. The problem with this is that people don’t balance those carbohydrates with protein. Protein is the secret weapon in a smoothie. Protein helps those liquid calories keep us full longer, but most importantly, it helps to mitigate the blood sugar spike we get from drinking a fruit smoothie. I add a scoop of grass-fed whey protein to my smoothie. It’s flavorless so I can’t even tell its in there. The protein is crucial, as I’ve mentioned, and ultimately transforms your smoothie from a snack into a balanced meal.
The smoothie I’m about to share with you checks all of the boxes I look for when building the perfect smoothie:
- carbohydrate-to-protein balance
- includes vegetables
The best part about this smoothie is that it contains a secret ingredient that you can’t even tell is in there: cauliflower. Although cauliflower may seem boring, its actually a nutritional powerhouse. Cauliflower contains anthoxanthins, which give this vegetable its creamy white color, as well as its antioxidant properties. Antioxidants fight damage within the cells of our bodies, helping to prevent cancer and degeneration of our eyes and brain cells. Although “green smoothies” are often praised for their health benefits and antioxidant capabilities, other colors including white, offer just as many benefits. Cauliflower also contains Vitamin C (which also acts as an antioxidant), potassium, folic acid, and fiber. Needless to say this often underrated vegetable is the nutritional star of this smoothie.
Cinnamon. The cinnamon flavor is subtle but gives this smoothie a special hint that makes you say, “Mmmm, what is that?” Cinnamon is sweet and spicy at the same time, teasing your taste buds but allowing the other flavors in the smoothie to shine through. Cinnamon might also help to keep blood sugar down for people with diabetes, high five!
Almond butter. Creaminess, protein, healthy fats, and flavor. I can’t think of a better combination than almond butter and banana. To me, the nutty, earthy flavor of almond pairs so perfectly with a sweet banana. This smoothie has both. Throw the cinnamon on top and oh. my. gosh. Enough said.
Avocado. Who would have guessed that this beautifully purple smoothie had avocado in it? Avocado adds creaminess which makes this smoothie spoon-worthy. It also adds monounsaturated fats, potassium, and fiber. Yes please.
I love the idea of eating a smoothie out of a bowl. It’s almost like eating ice cream, but healthier. I love that this smoothie is thick which allows you to scoop a heaping spoonful into your mouth. Feel free to top it with whatever you like- I chose hemp seeds, pumpkin seeds, and coconut flakes. Because I eat mine out of a bowl with a spoon, I don’t have to worry about my toppings getting stuck in a straw.
Secret Ingredient Smoothie Bowl
- 1 cup cauliflower, fresh or frozen
- 1/2 banana, frozen
- 1/2 cup berries, frozen
- 1 cup liquid (I did 1/2 cup whole milk, 1/2 cup water)
- 1 scoop of protein, plain or vanilla
- 1/4 avocado
- 2 Tbsp almond butter
- 1/2 tsp cinnamon
Optional toppings: pumpkin seeds, chia seeds, hemp seeds, coconut flakes, cocao nibs, berries, banana slices.
- If using frozen cauliflower, add that to the blender or food processor first, by itself, to start the blending process. Blend until small (bite-sized) chunks before adding other ingredients.
- Add the banana and blend.
- Add all of the other ingredients and blend until thick and creamy.
- Pour into bowl or cup and top with your favorite toppings.
Makes 1 serving.
Estimated nutrition facts via MyFitnessPal per serving: calories 375. protein 21 grams. carbohydrates 40 grams. Results will vary based on specific ingredients used.