Whether I’m struggling with my skin, my mood, or my gut (hello elasticated waistbands), I love reaching for holistic remedies I can find in my kitchen. Cue this anti-inflammatory, gut nourishing tropical turmeric smoothie bowl (or as I like to call it; The Great Gutsby…I do love a pun).
Smoothies are great for sneaking extra nutrients into your diet with ease. I always add my more medicinal ingredients to my breakfasts e.g spirulina, acai, psyllium husk, camu camu, slippery elm etc. I either add them to the blender with the rest of my smoothie bowl ingredients, mix them into my oatmeal, or bake them a breakfast muffin (or baked oats which you need to try!).
In this smoothie bowl I’ve added Edible health digestive enzyme collagen which has some of my favourite gut healing ingredients: hydrolysed collagen (hydrolysed/ peptide forms of collagen are easier to digest & absorb), psyllium (a fibre that’s good for reducing diarrhoea & relieving constipation).
Are smoothies healthy?
Smoothies can be super healthy or loaded with sugar, it really depends on what you’re putting in your smoothie. Generally smoothies are considered healthy as they contain fruit/ vegetable/ whole foods. But some contain a lot of fruit and sweeteners which may significantly reduce the health benefits.
How to make a healthy balanced smoothie bowl
- Start with a base of Frozen banana (I typically use 1/2 – 3/4 of a frozen ripe banana)
- To thicken your smoothie without adding extra sugar/ more banana, add frozen courgette (my fav; peel it and cube it), frozen cauliflower (steam it, cool it, freeze it), or ice.
- Add your fruit/ vegetables: berries, apple, tropical fruit, peach, cherries, avocado, beetroot, sweet potato, carrot, spinach, kale (blanch it first as kale is very fibrous and can be hard to digest raw) e.t.c. Try to use no more than 3 types of fuit.
- Add a source of protein: hemp, nuts, seeds, protein powder (I prefer plant based, see my recommendations here). Protein keeps you fuller for longer, helps regulate hormones, and helps keep blood sugar levels stable.
- Add a source of healthy fat: avocado, nuts, seeds (I love chia and flax), nut/seed butter, coconut yogurt. Add healthy fat into the smoothie mix or on top of your smoothie bowl. Healthy fat is essential for hormone health, healthy skin, and aiding the absorption of certain vitamins, minerals and beneficial compounds e.g curcumin found in turmeric.
- Option to add a nutrirional booster: cacao, maca, spirulina, açaí, adaptogenics, herbs, spices.
- Add liquid: water, plant based milk, kefir, kombucha. For a thick smoothie bowl only add a little bit of liquid; just enough to blend.
What’s the difference between a smoothie and a smoothie bowl?
A smoothie is thinner in consistancey, poured into a glass and sipped through a straw. A smoothie bowl is thicker, spooned from a bowl and topped with things like seeds, coconut chips and fresh fruit.
I believe smoothie bowls are a healthier option for anyone struggling with blood sugar levels. Due to my cystic acne and ezcema I have to watch my sugar intake so I always opt for smoothie bowls.
With a smoothie everything is blended up, and when fruit is blended the natural sugars are released from withing the fruit’s cells walls and become ‘free sugars’, which spike blood sugar levels. Smoothie bowls tend to have some fibre added back via toppings (fresh whole fruit, nuts, seeds etc) this fibre helps slow the release of sugar into your bloodstream.
What’s the best blender for smoothie bowls?
So many people recommend the Vitamix but that thing is £££. I use and love a Ninja blender, unfortunatley the exact model I have is no longer available but this Ninja blender is pretty much the same and has a 4.8 star rating on Amazon.
Whatever blender you pick, just make sure it has a high speed and is able to deal with frozen fruit/ ice.
- 1/2 a frozen banana
- 1/2 cup frozen pineapple
- 1/2 cup frozen courgette (peeled)
- 1 scoop Edible Health digestive enzyme collagen*
- 2 slices (about 2 cm) fresh ginger
- Scoop vanilla protein
- 1 cup almond milk
- Add everything to the blender. Blend.
- Pour into a bowl and top with frest fruit, coconut yogurt, and granola.
*or add 1/2 tsp turmeric powder & 1 tsp psyllium husk