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Blueberry Smoothie Bowl

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Preparation : 10 min
350 calories/serving
  • Very easy
  • Gluten Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

1 bananas, small, ripe, chunks 150 g
1/3 cup blueberries, or other berries 40 g
1/2 cup Greek yogurt, plain, 2% M.F. 130 g
1/4 cup milk, skimmed, 0% 65 mL
1 tsp chia seeds 4 g
1 tsp unsweetened coconut flakes 2 g
2 tbsp pecans 12 g
1 tbsp pumpkin seeds 8 g
2 tsp dried cranberries 5 g

Before you start

A blender or food processor will be very useful for this recipe.

Method

  1. Place the banana pieces and blueberries in a food processor or blender, setting aside a few slices of banana and a few blueberries for decorating. Add the yogurt and milk to the blender.
  2. Process on the highest speed until a well-blended purée forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Taste the mixture, add sugar if desired.
  3. Pour the smoothie into a bowl then garnish with the remaining ingredients.

Nutrition Facts Table

per 1 serving (350g)

Amount

% Daily Value

Calories

350

Fat

14 g

21 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

42 g

14 %

Fibre

7 g

26 %

Sugars

27 g

Protein

18 g

Vitamin A

8 %

Vitamin C

21 %

Calcium

25 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 1 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Folacin, Iron, Niacin, Omega-3, Pantothenic Acid, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D
Good source of  :
Calcium, Phosphorus, Vitamin B12, Vitamin B6, Vitamin K, Zinc
Excellent source of  :
Fibre, Magnesium, Manganese, Potassium
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 2
Milk and Alternatives ½
Fats 1 ½

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This recipe is in the following categories

Fruits | Dairy | Nuts | Breakfast | Source of Omega-3 | Bone-healthy | Vegetarian | Kosher | High Fibre | High Calcium | Low Sodium | Halal