Nutrition Highlights (per serving)

Calories 337

Fat 12g

Carbs 48g

Protein 14g

Nutrition Facts
Servings: 2
Amount per serving
Calories	337
% Daily Value*
Total Fat 12g	15%
Saturated Fat 4g	20%
Cholesterol 12mg	4%
Sodium 199mg	9%
Total Carbohydrate 48g	17%
Dietary Fiber 10g	36%
Total Sugars 31g
Includes 1g Added Sugars	2%
Protein 14g
Vitamin D 1mcg	5%
Calcium 430mg	33%
Iron 3mg	17%
Potassium 1042mg	22%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

(43 ratings)

Total Time 7 min
Prep 7 min, Cook 0 min
Servings 2

If you’ve never had a smoothie bowl, you’re in for a treat. It’s a thicker, creamier version of a smoothie you can eat with a spoon, like soft-serve ice cream.

Cherries and berries are the antioxidant-rich stars of this cold and creamy smoothie bowl recipe. You’ll get a boost of inflammation-fighting antioxidants from them, plus crunchy texture and nutrition in the toppings.

Ingredients

½ cup 2% milk
1 cup low-fat plain yogurt
1 cup frozen mixed berries
1 cup frozen cherries (any variety, such as black, Barbados, or Mount Ranier)
1 cup grated carrots
2 tablespoons sliced almonds
1 tablespoon almond butter
1 tablespoon fresh lemon juice
1 medium kiwi, sliced
1 tablespoon chia seeds
1 tablespoon unsweetened coconut flakes

Preparation

Combine milk, yogurt, berries, cherries, carrots, almonds, almond butter, and lemon juice in a blender. Blend on high until smooth, adding water as needed to thin the mixture.
Split between two bowls and top each with kiwi slices, chia seeds, and coconut flakes.

Ingredient Variations and Substitutions

The beauty of smoothie bowls is that they can be customized to the season, and to your preferences. Swap in one type of fruit for another in equal amounts, replace almond butter with an equal amount of a different type of nut or seed butter (peanut butter, cashew butter, sunflower seed butter), and replace the other healthy fats like nuts or coconut in equal amounts.

Get creative by adding your favorite spices and garnishing with mint, basil, or any other herb. You can increase the potassium in the smoothie bowl by swapping banana for cherries, berries, or kiwi.

Cooking and Serving Tips

Prep-ahead tip: Pre-measure the fruit and veggies and place in a freezer safe bag or container in the serving amount desired. Label the bag with the name of the smoothie bowl, and the ingredients left to add in their amounts (i.e. “add 1 cup 2% milk, 1 cup low-fat plain yogurt, 1 tablespoon almond butter, 1 tablespoon lemon juice). You won’t have to measure as much in the morning, or look-up the recipe!

Using frozen berries and cherries not only gives this smoothie bowl the right consistency (the fruit acts as ice to make the smoothie cold and creamy), it also allows you to have nutrient-rich berries picked at the peak of ripeness (meaning they also have the most nutrition) all year long.

If you don't have a high-powered blender, add the frozen fruit and milk together in half portions at a time until blended. This will make it easier to get a smooth consistency. Add water as needed to thin the mixture if it's too thick.

And for a fun treat, freeze the smoothie bowl ingredients in ice pop moulds (stir the toppings in) to create ice pops!