Berry smoothie bowl
Frozen berries, banana and Greek yogurt blended thick enough to eat with a spoon, topped with hemp, chia and almonds.
- Hands-on
- 5 min
- Total time
9 min, show breakdown
- Prep 5 min
- Cook 0 min
- Clean up 4 min
- Pans
- 0
- Ingredients
- 8
- Cost/serving
- $3.05
Per serving
- Calories
- 400
- Protein
- 22 g
- Fiber
- 11 g
- Net carbs
- 40 g
- Fat
- 15 g
High in (% Daily Value per serving): Vitamin C 79%, Riboflavin (B2) 53%, Vitamin B12 48%, Magnesium 43%, Vitamin B6 39%, Selenium 31%, Zinc 26%, Thiamin (B1) 24%, Potassium 23%, Calcium 22%, Vitamin E 22%, Niacin (B3) 21%, Folate 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
½ cup strawberries (76 g), frozen
Same amount as: 120 mL.
½ cup raspberries, fresh or frozen (62 g), frozen
Same amount as: 120 mL.
- 1 medium banana (118 g), sliced and frozen
½ cup plain Greek yogurt, 2% (122 g), plain, 2%
Same amount as: 120 mL.
3 tbsp milk, 2% (45 g)
Same amount as: 45 mL.
1 tbsp hemp hearts (hulled hemp seeds) (10 g)
Same amount as: 15 mL.
1 tsp chia seeds (4 g)
Same amount as: 5 mL.
1 tbsp almonds (9 g), chopped
Same amount as: 15 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (446 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 400 | ||
| Total fat | 15 g | 19% | |
| Saturated fat | 3.1 g | 16% | |
| Cholesterol | 13 mg | 4% | |
| Sodium | 67 mg | 3% | |
| Total carbohydrate | 52 g | 19% | |
| Dietary fiber | 11 g | 41% | |
| Total sugars | 28 g | ||
| Net carbs† | 40 g | ||
| Protein | 22 g | 44% | |
| Vitamin D | 0.54 mcg | 3% | |
| Calcium | 285 mg | 22% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1,070 mg | 23% | |
| Vitamin A | 44 mcg | 5% | |
| Vitamin C | 71 mg | 79% | |
| Vitamin E | 3.3 mg | 22% | |
| Vitamin K | 7.4 mcg | 6% | |
| Thiamin (B1) | 0.29 mg | 24% | |
| Riboflavin (B2) | 0.69 mg | 53% | |
| Niacin (B3) | 3.3 mg | 21% | |
| Vitamin B6 | 0.67 mg | 39% | |
| Folate | 82 mcg | 21% | |
| Vitamin B12 | 1.2 mcg | 48% | |
| Magnesium | 181 mg | 43% | |
| Zinc | 2.8 mg | 26% | |
| Selenium | 17 mcg | 31% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Put the milk and yogurt in the blender first, then the frozen fruit.
Blend on low, stopping to push the fruit down with a spatula. Add milk a tablespoon at a time only if the blades spin without catching.
Done looks like: Thick like soft-serve; a spoon stands up in it for a second. Scrape into a bowl and smooth the top.
Scatter the hemp hearts, chia and almonds over. Eat straight away.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Runny, like a smoothie | Too much liquid, or fruit not fully frozen. | Add a few more frozen berries and blend again. Freeze the banana at least 4 hours. |
| Blender stalls | Not enough liquid near the blades. | Stop, stir, and add 1 tablespoon of milk at a time. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 5 min, total 9 min. | 400 kcal 22 g protein 11 g fiber 40 g net carbs 15 g fat |
| Vegan | Soy milk instead of milk, no yogurt. Also dairy-free. Hands-on 5 min, total 9 min. | 308 kcal 10 g protein 12 g fiber 34 g net carbs 13 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.