Summertime flavors are often composed of a variety of fresh fruits and tropical tastes. Juicy strawberries, creamy bananas, and tart blueberries can be found in many southern desserts. Fruit and smoothie bowls are an easy alternative to lighten up beloved sweets without compromising on favorite flavors.
Smoothie bowls and “nice” creams typically consist of a frozen banana base that’s been blended to the consistency of ice cream. The texture is thick and the mixture is cold and creamy. These bowls are great to make with the family. Everyone can pick their own toppings and all the ingredients are healthy and fresh.
Store-bought frozen treats can be saturated with unnecessary sugars and additives. Smoothie bowls consist of simple ingredients and are great for anyone with a sweet tooth trying to avoid processed foods. Adding a few seeds and nuts, which contain healthy fats and protein, creates a more balanced and satiating snack.
When blending the base — whether it be frozen bananas or frozen zucchini (for those wanting to reduce sugar) — it is important to note that blending too long can heat the mixture slightly. Blend just long enough to get a smooth texture and serve immediately.
These bowls are a great breakfast served with granola or make an after-dinner snack to satisfy any sweet craving. Get as creative as you want and use whatever fruits are in season to ensure the most flavorful treat.
1-2 frozen bananas or frozen zucchini
(if reducing carbs or sugar)
1/2 cup more or less milk/water
1/2 cup frozen fruit and/or veggies
Toppings: any fruit, seed, or granola or nut combo
Depending on the quality of the blender, more or less liquid may be needed or not necessary at all. Blend all the base ingredients just like a smoothie. However, the desired consistency is similar to soft serve ice cream. Too much liquid will make it runny, so be sure to test it out.
You can buy pre-made smoothie blends in the frozen section at most grocery stores. Just toss in a blender and pour into a bowl. Add your toppings and enjoy.
2 frozen bananas, pre cut into slices
2-4 tbsp milk
Toppings: Fresh fruit, chocolate sauce, sprinkles, whipped cream
In a blender, blend ingredients until thick and smooth. Add toppings and serve immediately.
1 cup canned unsweetened coconut milk
1/4 cup chia seeds
1/4 tsp vanilla
1 tbsp maple syrup or favorite sweetener
Mix all ingredients, stirring thoroughly and cover. Refrigerate for at least 24 hours, but preferably 48 hours. Stir after 24 hours. Serve with favorite fruits such as bananas and berries.
Fruit and Seed Bowl
1 cup fresh seasonal fruits, chopped
2 tbsp seeds or nuts: pumpkin seeds, hemp seeds, chia seeds, chopped nuts, shredded coconut
Toss gently to combine and enjoy.
Lauren Wacaser is the founder of “Let’s Eat Well,” featuring recipes, preparation, and discussion as she and her family create wholesome and innovative meals. She has a cookbook in the works and enjoys growing her own food, and teaching cooking and gardening classes. Her goals include inspiring others to cook at home, connect with their families and friends, and grow their own produce. See more on her “Let’s Eat Well” site.