Do you love smoothie bowls but have trouble making them thick enough? Looking for some ways to bulk up your smoothies? Want your smoothies to be more filling? I got you!
It's smoothie bowl season!! They are my favorite breakfasts during the warm weather months.
Not only are they quick and easy to make yourself but they are also pretty easy to buy.
Whether you are at the beach, in the city, in a rural town, at a cafe, breakfast spot, or juice bar, açaí/smoothie bowls are often available.
I absolutely love the popularity of açaí bowls, however the name can be misleading... I used to only think I could only make these bowls with açaí. I thought açaí was what made the bowl base thick.
Thankfully, I was wrong!
Açaí is actually just a type of berry with a pretty color. Now don't get met wrong, it is considered a "superfood" but its not a requirement for a delicious, nutrient dense & satisfying smoothie bowl. It can be substituted with any frozen fruit!
What makes the bowl thick, is actually the other ingredients.
Here's how to make thick smoothie bowls:
1. Use little/ no liquid
This, first and foremost is the most important thing for a thick smoothie. As some of you may know, I worked at an ice cream shop for a summer in high school and so I had to learn how to make thick milkshakes. SAME CONCEPT! The more liquid you put in, the thinner your smoothie/shake will be.
I suggest starting with even less liquid than you think you may need and then slowly adding more in small quantities as you blend (if needed).
As far as what liquid to use, water, plant milk, or dairy-free yogurt are excellent options. Try adding juicy fruits like oranges, kiwi, pineapple, etc to add to the liquid content without adding liquid.
I personally do not use juice as my liquid for smoothies because of the extra processed sugar and other ultra-processed ingredients that come with it.
When fruit is removed from it’s fiber (the act of juicing) we lose the protective qualities in term of blood sugar levels. Often spiking our blood sugar. For more about this, check out this video: Green Smoothies: what does the science say?
I specifically do not use cow’s milk (or any other animal’s milk), nor any other dairy products (like yogurt).
These animal fluids and by-products actually block and counter act some of the wonderful-for-you nutrients that you get with smoothies!
For instance, blueberries eaten with water will boost your antioxidant levels and will continue to increase them throughout the day. Blueberries eaten with cows milk has been proven to not only keep your antioxidant levels the same as before you ate them, but also DECREASE your antioxidant levels throughout the day.
So for me, no dairy is a no brainer.... I’m not drinking this smoothie for nothin!
For more information about this, check out:
2. Use Bananas
Fresh or frozen, bananas are sure to thicken your smoothie! I typically use a fresh banana but both get the job done. If I’m using a fresh banana, that is normally the first or second ingredient that I add to the blender to help the blades glide smoothly. This is especially helpful when using little/no liquid.
Frozen bananas, specifically, are an awesome solo or main ingredient for dairy-free ice cream aka “nice cream”. (As shown in this video)
Pro tip for bananas: The longer you leave them out/ the darker they are on the outside, the sweeter they will taste. Brown/spotted bananas are excellent sweeteners!
3. Use Mango
Mangoes are a great way to thicken up a smoothie! Fresh or frozen mango is fine. Adding them to your smoothie can add sweetness, thickness and a smooth texture.
Mangoes are high in vitamins C, A, E, B6 & K as well as fiber, copper, folate, magnesium, potassium!
Mangoes are great for improving gut health, hair growth, skin health, lower cholesterol, control blood pressure, and lower the risk of brain, breast, cervix, colon and skin cancers.
Read more about Mangos here
& check out this video for more info: A better breakfast
4. Use Beets
Surprise surprise! Beets are actually a great way to thicken up a smoothie and surprisingly, you can’t even taste them! I like to chop, steam, and cool them before adding a few spoonfuls to my smoothies. The steamed beets typically stay good to eat for about a week in the fridge.
I also like to “meal prep” the beets by chopping, steaming, and throwing them into a blender.
See my smoothie cube recipe for details
Beets not only add to the thickness and smoothness but they are also a super food!
Beets are SO great for MANY functions of our bodies including but definitely not limited to: Improved cognitive (brain) function, hair growth, skin elasticity, hydration and brightness, improved blood flow and oxygen levels, reduces blood pressure, improved athletic performance, prevents & helps reverse heart disease, cancer, diabetes, dementia and many other chronic and autoimmune diseases.
For more on the power of beets, check out:
5. Add Oats
Oats are another great way to thicken up your smoothies, and you don’t even have to cook them! They do well just soaking up the liquid within your smoothie. No cooking necessary! Just throw in a few spoonfuls and watch them blend right in!
Oats are also a great way to add “bulk” to your smoothie, making it more filling.
I typically use rolled whole grain oats.
Whole grains, like oats, are great for lowering our blood pressure, lowering cholesterol, improving gut health, bone health, brain health, insulin sensitivity, preventing and reversing diabetes, hypertension (heart disease), cancer, and other chronic and autoimmune diseases.
To answer some questions you have about oats, check out:
6. Add Seeds
Seeds like ground flaxseeds, hemp seeds, pumpkin seeds, sunflower seeds and ground chia seeds are great for thickening smoothies! They are also great for our health, such a delicious and nutritious addition to your smoothie.
Ground flaxseeds are great for preventing cramps and painful periods, lowers blood pressure, lowers inflammation, prevents and fights cancer, improves skin appearance and skin sensitivity
Simply add them to your smoothie before you blend & enjoy.
For more on seed benefits, check out:
Food for hair growth (pumpkin seeds)
Cholesterol feeds breast cancer cells (pumpkin and sunflower seeds)
7. Add Nuts and/or Nut butters
Adding nuts and/or a nut butter can be a great way to thicken up your smoothie. Whole, not roasted nuts like walnuts, cashews, pine nuts, pecans and hazelnuts; & nut butters with 1 or just a few ingredients like peanut butter, almond butter, and cashew butter work well!
For my nut free friends, check out sun butter made from sunflower seeds :)
From a health perspective, nuts are great sources of fiber, folic acid, vitamins E & B6, magnesium, zinc, copper, potassium, numerous health promoting phytochemicals, protein, and more!
Both nuts and nut butters are also great toppings for smoothie bowls.
Fun Fact: Peanuts are not nuts, they are technically legumes/beans
For more about the health benefits of nuts and nut butters
Want some more smoothie bowl ideas? I got you!
Check out my plant packed & delicious smoothie bowl recipes:
I hope this helps!
Bookmark this page to come back to it whenever you need some inspiration
& send to a friend who loves smoothie bowls :)
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