Autumn HEALTH & FOOD LIFESTYLE

FALL RECIPE: BANANA & FIG SMOOTHIE BOWL

October 19, 2016
Capture d’écran 2016-10-19 à 11.25.14 copy

Smoothie bowls are the new Pinterest star: Here’s your savory fall version.

Even though the early morning sunshine and warmer temperatures might be a thing of the past, it doesn’t mean that you have to stop enjoying your breakfast smoothie until next May. Try incorporating more fall produce to take advantage of the changing seasons. Figs are definitely in high rotation in my kitchen this time of year, and I love to slice them on top of smoothies, yogurt, or oatmeal.

Smoothies are quick to prepare and they’re the perfect way to get in your daily dose of vitamins, as you can easily throw everything into a blender in no time at all. If you have a bit more time in the morning, enjoy a smoothie bowl that you can top with everything from cacao nibs to granola.

When putting together a smoothie, look for a complete combination of carbohydrates, protein, and healthy fats. This will keep you full all morning and your smoothie balanced. For instance, look to fruits or oats for carbs, chia or hemp seeds for protein, and nuts, coconut oil or avocado for healthy fats.

This smoothie really checks all the boxes. Bananas are a fantastic source of potassium, as well as being a healthy and easy to digest carbohydrate, which is especially great if you’re re-fuelling after your morning workout. You’ll also get a good dose of protein from the yogurt and hemp seeds. Chia seeds are full of fibre and heart healthy Omega-3 fatty acids, and they’re fantastic to include as they soak up liquid, giving you a nice thick smoothie. And you’ll also get a bonus amount of fibre from the fresh figs, truly making this breakfast a winner.

If you can get your hands on the sweet and jammy green figs from Italy, then definitely go for these as it’s important that the figs are ripe for the best flavour. Otherwise, grab a few organic fresh purple figs from your health food store or local farmers market. This is definitely one place to splurge on organic produce – the organic figs are much sweeter, delicate and have incredible flavour.

Smoothie:

  • 1 ripe banana, frozen (buy bananas in bulk, peel, slice and freeze for creamy smoothies!)
  • 3 medium size ripe figs
  • 3 tbsp. plain yogurt
  • 1 tbsp. chia seeds
  • 2 tbsp. shelled hemp seeds (found at health food stores, can omit if you wish)
  • 1 tsp fresh vanilla bean
  • 1 tsp cinnamon
  • 1 cup milk of choice
  • Ice / water to blend to desired consistency
  • *optional greens – handful fresh spinach or ¼ avocado

 

Toppings (chose 2-3 options):

  • 1 tbsp. goji berries
  • 1 tbsp. unsweetened coconut flakes
  • 2-3 tbsp. puffed quinoa
  • Fresh fruit (banana slices, additional figs, berries)
  • 1 tbsp. cacao nibs
  • 1 tbsp. chopped raw nuts, such as almonds, walnuts, or hazelnuts
  • Handful of low sugar or homemade granola

Add your choice of milk to the blender first, then everything except the ice/water. Blend in a high speed blender, adding ice or water along the way if you like. Add less liquid for a thicker smoothie to be made into a smoothie bowl, or more liquid if you are on the go and need to take it to work. If you’re making the smoothie the night before, you might want to leave the chia seeds as a topping for the next morning as they absorb a lot of liquid, especially overnight.

 

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