Cherry Berry Anti-Inflammatory Smoothie Bowl

By
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Stephanie Clarke and Willow Jarosh are both registered dietitian-nutritionists with master's degrees in nutrition communications.
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Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Medically reviewed by
Medically reviewed by Richard N. Fogoros, MD on March 10, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard N. Fogoros, MD
Updated on September 20, 2019
Berry Anti-Inflammatory Smoothie Bowl
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Total Time: 7 min
Prep Time: 7 min
Cook Time: 0 min
Servings: 2

Nutrition Highlights (per serving)

337 calories
12g fat
48g carbs
14g protein
Show Nutrition Label Hide Nutrition Label
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.

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

  1. 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.

  2. 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!

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