Recipes · Brazilian · Breakfast
Healthy Acai Fruit Bowl
One serving has 479 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (90%), copper (57%), vitamin C (56%), calcium (47%), fiber (44%) and magnesium (42%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (340 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Vegan, Whole-Food, Plant-Based Diet, Buddhist, Kosher, Halal, Hindu Vegetarian
- Contains: nut
Ingredients
- 100 g UNSWEETENED ORGANIC PURE ACAI, UNSWEETENED
- 50 g Banana, raw
- 50 g Strawberries, raw
- 30 g Blackberries, raw
- 20 g GOJI BERRIES
- 10 g Nuts, walnuts, black, dried
- 10 g Nuts, coconut meat, dried (desiccated), not sweetened
- 10 g Seeds, hemp seed, hulled
- 50 g Almond milk, unsweetened
- 10 g FERMENTED CACAO NIBS
Method
- In a blender, combine the acai puree, half of the banana (25g), and almond milk (50ml). Blend until smooth and creamy. If the mixture is too thick, add a splash more almond milk.
- Pour the acai mixture into a serving bowl, creating an even base.
- Arrange the remaining banana slices (25g), strawberries (50g), and blackberries (30g) on top of the acai base. Sprinkle the goji berries (20g), chopped walnuts (10g), coconut flakes (10g), cacao nibs (10g), and hemp seeds (10g) evenly over the bowl.
- Serve immediately as a refreshing breakfast or snack.
- Acai Source: If you can’t find frozen acai puree, use acai powder and mix it with frozen banana and a little more plant-based milk to achieve a similar consistency. Toppings Variations: Feel free to swap or add toppings like blueberries, chia seeds, granola, or almond butter. Blender Tips: Use a high-powered blender for a smoother texture, especially if the acai is frozen.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 479 kcal | 23% |
| Carbohydrates | 43.6 g | |
| Water | 160 mL | |
| Fiber | 13.1 g | 44% |
| Protein | 12.6 g | 26% |
| Tryptophan | 0.08 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.45 g | |
| Lysine | 0.24 g | |
| Methionine | 0.15 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.36 g | |
| Histidine | 0.19 g | |
| Fat | 30.2 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 11.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 470 mg | 47% |
| Copper | 0.51 mg | 57% |
| Iron | 7.4 mg | 41% |
| Magnesium | 129 mg | 42% |
| Manganese | 1.6 mg | 90% |
| Phosphorus | 282 mg | 40% |
| Potassium | 834 mg | 18% |
| Selenium | 3.9 µg | 7% |
| Sodium | 176 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 42 µg | 11% |
| Cobalamin (vitamin B12) | 0.17 µg | 7% |
| Choline | 17.3 mg | 4% |
| Vitamin A | 25.1 µg | 4% |
| Vitamin C | 42.1 mg | 56% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 7.4 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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