Time for a weekend smoothie bowl--satisfying, pretty to look at and full of tropical fruit and flavors. This is Ellie Krieger's Tropical Fruit and Nut Smoothie Bowl.
Toppings are my favorite part of a smoothie bowl and this one is piled high with apple banana, mango, kiwi, coconut chips, toasted macadamia nuts, and chia seeds. Speaking of chia seeds, they date back to early Aztec and Mayan cultures and were thought to increase energy and stamina. Ellie says that nutritionally, "They are the highest plant source of omega-3s and fiber and they are
rich in protein and antioxidants. Almost all of the fiber in chia seeds
is the soluble type, like that found in oatmeal, which is why they gel
when mixed with liquid. Besides making them useful in recipes, that
gel-able fiber is credited for chia’s ability to help control hunger,
manage blood sugar levels and prevent heart disease. While further
research still needs to be done to fully support these claims, there are
plenty of healthy reasons to enjoy chia. With only 55 calories in each
tablespoon plus 2g of protein and 6g of fiber, they are certainly worth a
This is my second Ellie Krieger smoothie bowl recipe--the first being her Cherry Berry Smoothie Bowl.
Besides having a tropical feel, this one is a little different as it has cashews in the smoothie along with the coconut milk, which give it added protein and healthy fats.
Tropical Fruit and Nut Smoothie Bowl with Chia Seeds
Adapted from Ellie Krieger via TodayFood
1/2 cup raw cashews
1 heaping Tbsp peeled, fresh chopped ginger root (one 1-inch piece) (I used about 1 1/2 Tbsps)
1 1/2 cups unsweetened coconut milk, plus more as needed
2 cups frozen cubed mango
1 frozen very ripe banana
pinch ground nutmeg (I used cinnamon)
Toppings I Used:
chopped toasted macadamia nuts
Place the cashews, ginger and coconut milk into a blender and blend
until as smooth as possible. Add the mango, banana and nutmeg and blend
until smooth. Add additional coconut milk by the tablespoonful as
needed. You may need to stop the blender to stir with a spatula a couple
of times, depending on the power of your blender.
Divide the smoothie mixture among serving bowls, then top with
Ellie's Suggested Toppings: shredded coconut, chopped cashews,
granola, chia seeds, chopped dates, sliced fresh banana, cubed mango, papaya,
pineapple or kiwi.
Notes/Results: The mango flavor comes through with a nice pop of ginger--I added extra because I love ginger. With the healthy fats, this is a filling bowl, even divided into fourths as Ellie suggests. I like to put a layer of fruit in the bottom of my smoothie bowl, layer the smoothie on top, then sprinkle the toppings on. That way you get a little topping in every bite--which makes for a happy breakfast bowl. ;-) The Cherry Berry Smoothie Bowl is probably still my favorite--I love the cherry flavor, but this one was still really good. I would make it again.
It's Ancient Grains week at I Heart Cooking Clubs where we are making Ellie Krieger dishes with any ancient grains like quinoa, kamut, farro, barley, spelt, chia seeds, etc. You can see what grains everyone used and what they made by following the picture links on the post.