Recipes · American · Breakfast
Mixed Berry Smoothie Bowl
One serving has 401 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin C (132%), vitamin K (45%), copper (42%), fiber (38%), magnesium (31%) and phosphorus (31%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (420 g)
- Difficulty: Easy
- Diets: Lacto-Ovo Vegetarian, Halal, Kosher, Seventh-day Adventist Diet
- Contains: dairy, gluten, honey
Ingredients
- 100 g Berries, frozen
- 100 g Banana, raw
- 50 g Milk, whole
- 10 g Honey
- 30 g Cereal, granola
- 50 g Strawberries, raw
- 50 g Kiwi fruit, raw
- 30 g Blueberries, raw
Method
- Blend the Smoothie Base In a blender, combine the frozen mixed berries, half the banana slices, and milk. Blend until smooth and thick. If necessary, add more milk for blending, but keep the mixture thick for a proper smoothie bowl consistency.
- Assemble the Smoothie Bowl Pour the smoothie mixture into a bowl. Top with the remaining banana slices, sliced strawberries, sliced kiwi, fresh blueberries, and granola.
- Garnish and Serve Sprinkle shredded coconut on top for additional flavor and texture, if desired. Serve immediately with a spoon and enjoy your colorful smoothie bowl.
- Chef's Notes Customizations: You can replace mixed berries with mango, pineapple, or any frozen fruit of your choice. Sweetness: Adjust the sweetness by adding honey, agave syrup, or skipping it entirely for a natural fruit sweetness. Toppings: Add chia seeds, flaxseeds, or nuts for added crunch and nutrition.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 401 kcal | 19% |
| Carbohydrates | 81.2 g | |
| Water | 323 mL | |
| Fiber | 11.3 g | 38% |
| Protein | 7.2 g | 15% |
| Tryptophan | 0 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.03 g | |
| Lysine | 0.02 g | |
| Methionine | 0 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 6.6 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6 mg | |
| Calcium | 127 mg | 13% |
| Copper | 0.38 mg | 42% |
| Iron | 1.9 mg | 11% |
| Magnesium | 96.3 mg | 31% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 215 mg | 31% |
| Potassium | 822 mg | 17% |
| Selenium | 7.5 µg | 14% |
| Sodium | 72 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2.2 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.1 mg | 2% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 69.2 µg | 17% |
| Cobalamin (vitamin B12) | 0.27 µg | 11% |
| Choline | 44.3 mg | 10% |
| Vitamin A | 23.4 µg | 3% |
| Vitamin C | 99.1 mg | 132% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 40.6 µg | 45% |
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.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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