Avocado Smoothie Bowl is a breakfast that nourishes one’s mind, body, and soul. The reason being, it is very nutritious and healthy, it tastes amazing, and it looks beautiful. This one is dressed up for Spring season, with the garnish of edible flowers, avocado rose, and microgreens 🙂
Unlike a lot of smoothie bowl recipes which are sweet, this is a savory one. So those who don’t prefer very sweet breakfast, this is just perfect for them. Also perfect for those who like avocados, like to eat healthy food. This is a bowl of superfoods – rich in nutrition and anti-oxidants. Just right for the Spring season. If you do prefer to make it sweet, skip the salt and add any kind of sweetener you like.
This recipe is gluten-free, vegan, plant-based, dairy-free, vegetarian, nut-free and extremely healthy.
Note: It is very important to wash and clean the Avocado, just like other vegetables, even if you not using the skin. Avocados have a lot of nooks and crannies where dirt/bacteria could be hidden, and so even when not using the skin, when you cut through the avocado with the knife, the knife that touched the skin is going to touch the flesh, hence it is important to clean it.
Avocado, Spinach, & Apple Smoothie Bowl
Ingredients
- 1 Avocado
- 1 cup Baby Spinach or regular spinach
- ½ Apple
- 1 tablespoon roasted Sunflower seeds
- A pinch of salt
- 1 tablespoon Almonds (skip almonds for the nut-free version)
- 1-2 teaspoon Lemon juice (optional)
- Edible flowers, microgreens (optional) for garnishing
Instructions
- Blend ½ of the avocado, spinach leaves, apple in a blender. Add salt, lemon juice (optional). Mix well.
Keep the remaining half avocado to make the avocado rose. This step is optional. If not making avocado rose, you can put the full avocado in a smoothie. Check out how the video and step by step process to make the avocado rose in the post below. - Remove the smoothie in a smoothie bowl. Garnish it with avocado rose (optional), edible flowers, microgreens, and roasted sunflower seeds.
Enjoy!
Notes
Nutrition
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How to make an Avocado Rose?
Check out this post on the blog for both video and step by step text recipe for making an avocado rose. It also includes some good tips for preserving unused avocado.
How to store Avocado after cutting it:
The nutrients in avocado can oxidize and turn brown soon after fleshing it, but as I have shown in my video, applying lemon juice can greatly slow down the oxidization, and keep avocado fresh for a longer time.
Cut the avocado into half, promptly apply some lemon juice with a brush on the surface of both the halves. Generally avocado needs to be used up right away after cutting as it browns fast due to oxidization. But, if you still would like to save half of it for later use during the same day or next day, the best way is to apply lemon juice, cover the one to be used later with a cling wrap and put it right away in the refrigerator. This most likely will keep it fresh for a day if it’s not over ripe. In case the next day you see some brown layer on the surface, you can easily cut out the surface part and it would be green and fresh from inside.
Other recipes that can me be made using Avocado:
Guacamole is one of the most commonly made items from avocado, which has given avocado
Check out my Purple Cabbage and Avocado Salad recipe;
Avocado, Greens & Raspberries Salad recipe; Tabouleh Stuffed Avocado recipe for some ideas.
Is Avocado a fruit or a vegetable?
Avocado is a nutrient-dense fruit – more specifically, a berry with a single seed. It’s savory yet sweet, buttery flesh is loved by most.
Benefits of Avocado:
Avocado is a Superfood which is also very tasty, has so many nutritional and health benefits, and pairs well and easily with so many different ingredients. Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet. I have listed several benefits below. I have mainly used this article as my source of research.
These are weight loss friendly, heart healthy and, last but not least, taste incredible.
AVOCADO IS VERY HIGH IN NUTRITION VALUE:
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
In a single 3.5-ounce (100-gram) serving, it contains the following Daily Value % of vitamins and nutrients: Vitamin K: 26%, Folate: 20% , Vitamin C: 17%, Potassium: 14%, Vitamin B5: 14% , Vitamin B6: 13% , Vitamin E: 10% . It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low-carb friendly plant food.
HIGH IN POTASSIUM:
Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels. They contain more potassium than bananas.
AVOCADOS ARE LOADED WITH HEART-HEALTHY MONOUNSATURATED FATTY ACIDS
Avocado is a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil. The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.
AVOCADOS ARE LOADED WITH FIBER
Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health. It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases
EATING AVOCADOS CAN LOWER CHOLESTEROL AND TRIGLYCERIDE LEVELS
Numerous studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.
AVOCADO’S FAT CONTENT MAY HELP YOU ABSORB NUTRIENTS FROM PLANT FOODS
When it comes to nutrients, your intake is not the only thing that matters. You also need to be able to absorb these nutrients — move them from your digestive tract and to your body, where they can be used. Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized. Vitamins A, D, E and K are fat-soluble, along with antioxidants like carotenoids. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
AVOCADOS ARE LOADED WITH POWERFUL ANTIOXIDANTS THAT CAN PROTECT YOUR EYES
Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
EATING AVOCADO MAY HELP YOU LOSE WEIGHT
Avocados are also high in fiber and very low in carbs, two attributes that should help promote weight loss as well, at least in the context of a healthy, real-food-based diet.
Benefits of Spinach:
Spinach is a very versatile, green leafy vegetable that is delicious and loved by all in one form or the other. Right from the smoothies, to juices, to salads, to
Not only is spinach nutrition packed and very beneficial for hair, skin, bone health, but is also a key ingredient in amazingly delicious recipes like spinach smoothies, salads, soups, palak paneer, dal palak, saag, aloo palak, palak kofta, palak kebab, palak
Spinach can easily be eaten either in raw or cooked form. Generally raw baby spinach is eaten in the form of salad. Both raw form and the cooked form has it’s own benefits. Spinach is rich in many essential nutrients, some of which are more available to our bodies when we consume it raw. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. Spinach when consumed in it’s cooked form, helps absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.
Spinach is a superfood which contains 15 different vitamins and minerals for optimal health – offering vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C in every bite. It packs in 5.36 grams of protein per cup (when cooked), making it one of the most protein-rich vegetables available. Spinach is loaded with nutrients yet, it has a low calorie content. It is an excellent source of iron, and contains twice as much as other leafy vegetables.
Some interest facts about Spinach: Spinach is a native plant of Persia (modern day Iran). It was introduced to India by some unknown benefactor, and then from there into China where it was known as “Persian Green”. Today, China is the world’s largest spinach producer with 85% of global production.March 26th is celebrated as National Spinach Day, and July 19th as Fresh Spinach Day in the US.
Enjoy this green leafy goodness on your plate and reap it’s benefits to the glory!
Note: I have referred to this site for researching the benefits listed here.
♥ Did you like or try this recipe? If so, I would love to hear from you. Please rate the recipe and leave a comment below. You can also follow me on Instagram, Pinterest, and Facebook for more delicious posts and recipes. ♥
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