I love upgrading or “doctoring up” frozen pizza. It is an easy way to get creative in the kitchen without making a mess.
To upgrade a frozen pizza add some extra toppings like cheese, veggies, and herbs. As a bonus, you can use leftovers sitting in your fridge. Upgrading a frozen pizza is an easy weeknight meal and fantastic for individualized tastes.
So, let’s dive a little deeper into this, shall we?
Below, I review 8 ways to Upgrade Your Frozen Pizza.
The Ingredients
The below ingredients are added overtop a frozen pizza. I like to start with a clean slate, like a Banza Cheese Pizza.
Cheese
First, and maybe most importantly, figure out your favorite pizza cheese.
Is your favorite mozzarella, goat cheese, parmesan, feta, or dollops of ricotta cheese? Then add it! Play around with flavors, textures, and combinations.
Veggies
My favorite category is veggies! I love to add at least one vegetable to my frozen pizzas. Some vegetables that taste great on frozen pizza include fresh or cooked spinach, tomatoes, arugula, broccoli, peppers, or mushrooms.
Do you see the peas in the pictures? That’s a pesto pizza! It is inspired by one of my favorite dishes, Pesto Pasta Salad.
Fruit
I love adding a bit of fruit to a pizza. I am a huge fan of sweet and spicy flavors on pizza. The combination of flavors provides a contrast in flavor profiles as well as balance and complexity. Some fruits to try on pizza include pineapple, pears, apples, cherries, or dried fruits.
For more about sweet and spicy flavors, keep on reading!
Meat
I enjoy a salty addition to pizza, like a thick-cut pepperoni. Some other animal protein additions include pepperoni, Canadian bacon, grilled chicken, and sausage.
Eggs (think breakfast pizza)
I love making breakfast pizza and, it’s easy to upgrade a simple frozen cheese pizza to one. I rather enjoy a combination of chicken or pork breakfast sausage with a few cracked eggs.
To make a breakfast pizza, I’ll add the sausage to the frozen pizza. Then, about halfway through baking, drop a few eggs on the pizza and finish cooking. I finish the pizza off after baking, with some fresh parsley.
Speaking of fresh parsley…
Fresh Herbs
One of my favorite things to add to an already-cooked frozen pizza is fresh herbs. Sprinkled right overtop the cooked pie. I like to use herbs like basil, parsley, mint, and cilantro.
Dried Herbs and Spices
Another easy addition that I add to all of my upgraded pizzas is dried herbs and spices. From garlic and onion powder to Oregano to thyme to fresh cracked pepper, some dried herbs and spices add flavor!
Plus, these ingredients have a long shelf life at room temperature and can be a great kitchen staple to have on hand for other recipes.
Sweet and Spicy
Many professional chefs agree that sweet, salty, and maybe a bit of spicy is a winning combination on pizza. Maybe try a little honey, date syrup, or balsamic reduction when that pizza is hot out of the oven! You can even use jam.
Want an easy method to go about adding jam to a pizza? Start with a yummy cheese that you eat with crackers. Then think, what jam goes well with that? For example, try flavors like goat cheese and apricot jam, or brie and blueberry jam.
For more information on how to upgrade a frozen pizza like a professional chef, check out this article by Bon Appetit!
Some other examples of sweet and spicy ingredients include:
Sweet: Honey, jam, pineapple
Spicy: Red pepper flakes, chili crisp, jalapeños
Directions on How to Upgrade Your Frozen Pizza
It’s as easy as 1-2-3
1. Pick your base frozen pizza. I prefer to start with an easy cheese pizza. Perhaps try popping the frozen pizza in the refrigerator overnight to thaw. This step shaves off some time cooking.
2. Then, add your additional toppings. Think about combinations of flavors and what sounds good to you. For example, one of my favorite combinations of flavors includes thick-cut pepperoni, mushrooms, and pineapple.
I like to have some canned or frozen toppings on hand, i.e. marinated artichokes, canned beets, and even frozen peas! Having some canned or frozen foods makes upgrading frozen pizza easier because advanced planning is not required.
3. Last, add more flavor. Before the pizza goes into the oven, I add garlic powder, onion powder, red pepper flakes, and Italian seasoning.
Optional: Add some fresh herbs or greens once the pizza is finished. This addition brightens up the pizza. Some of my favorite fresh toppings include fresh basil and arugula.
Like this recipe?! Here are some others you might enjoy!
Tired of spending $10 or more on a green smoothie from your local café or juice spot? Same, that is why I make my own Green Smoothies!
Elevate your smoothie game with the power of healthy greens for smoothies, infusing your blends with a burst of flavor, color, and unparalleled nutritional benefits.
I love to use a variety of greens in my green smoothie creations. I have my favorite combinations of flavors however, the beauty about making your own smoothies at home, you can customize them to your flavor preferences!
Why I Make Green Smoothies
I would be lying if I said I had no problem eating enough greens all the time. Green smoothies are a wonderful way to get a quick and easy jolt of nutrition, especially on days when sitting down and taking the time to prep and eat a healthy meal seems unfathomable.
Moreover, I LOVE the taste of green smoothies. I make my green smoothies with the perfect balance of earthy greens, sweet flavors, and a tart, lip-puckering punch.
I’ve always loved vegetable juices. When I was a kid, I would order Virgin Bloody Mary’s when we would go out to breakfast. What can I say, I love my veggies!
11 Healthy Greens For Smoothies
From leafy greens to fresh herbs to other green veggies, healthy greens in smoothies are just one way you can bump up your daily nutrition! Here are my recommendations for healthy “greens” you can add to smoothies. When I think, “What are some healthy greens for smoothies?”, I think of these greens, herbs, and veggies!
Leafy Greens
Spinach or Baby Spinach
Spinach is probably one of the easiest green leafy vegetables to add, Why? Because most grocery stores sell frozen spinach, my preferred way is to add some spinach to a smoothie.
But, if you have some beautiful fresh spinach you picked up from the farmers market or better yet grew in your backyard, fresh spinach is also super delicious.
01. Kale or Baby Kale
Another great option for a healthy green is kale. Kale is a good source of plant-based calcium and Vitamin K. Choose baby kale for more of a mild taste.
02. Lettuce greens (romaine, butter, and green leaf lettuce)
For when you have leftover lettuce you don’t want to go bad or you just have a lot of lettuce in your produce drawer, or if you just like lettuce!
03. Microgreens
Microgreens have a delicate flavor and are often seen as a colorful garnish to dishes like avocado toast, and grain bowls, and served in sandwiches. You can also use up your microgreens in a green smoothie.
I get my microgreens locally from Gorge Greens!
Fresh Herbs
04. Mint
Easy to grow in pots, mint is an excellent green for smoothies and most beverages from refreshing waters to cocktails and mocktails.
05. Parsley
Loaded with Vitamins A, C, and K, parsley is another herb you can add to your green smoothie ingredient repertoire.
06. Basil
Think Strawberry Basil cooler, but in a smoothie. Try the combination of frozen strawberries, a bit of basil, and some coconut milk. Looking for more green? Add some frozen spinach to the mix!
07. Lemon Balm
One of my favorite plants to grow and drink in teas, lemon balm has many medicinal properties.
Known for its delightful lemon aroma, lemon balm may assist in combatting anxiety and enhancing mood while supporting focus and sleep.
Other Veggies and Green Ingredients
08. Celery and Celery Tops
Got celery tops? I enjoy freezing them alongside leftover onion peels and ends to make a delicious vegetable stock. However, you could also use those bits in your green smoothies!
09. Cucumber
Cucumbers might not be a leafy green but hey, most cucumbers are green, right? So, I am including cucumbers on this list.
Plus, cucumbers are my favorite addition to a green smoothie. Cucumbers are mild in flavor and blend beautifully. Additionally, they make for a super hydrating and refreshing smoothie.
10. Matcha Powder
I love adding matcha powder to strawberry smoothies. Using Macha powder was my very first introduction to a green smoothie. I make a copycat Matcha Man smoothie from Smoothie King’s old menu. The combination of strawberries, soy milk, matcha, and dates makes for a delicious breakfast smoothie.
11. Other Greens
Some other leafy green vegetables you could add to your smoothie recipes that I don’t talk about include, beet greens, bok choy, swiss chard, dandelion greens, and collard greens.
Other Ingredients In Green Smoothies
My favorite combination of flavors for a green smoothie recipe is in my Green Juice Smoothie. However, get creative! Explore your tastes for your ultimate green smoothie experience! Try these fruits, veggies, sweeteners, milks, and additional add-ins.
Banana
Mango
Apples or apple cider/juice (Remember, if you don’t like the taste of the apple, you probably won’t like the taste of it in your smoothie)
Pineapple or pineapple juice
Tart Cherries or cherry juice
Citrus and Citrus Juice (lemon, lime, grapefruit, orange)
Shredded Carrots
Shredded beets
Ginger
Dates
Honey or Maple Syrup
Nut butter
Protein Powder
Cacao
Maca Powder
MCT powder (p.s. this also works as a shelf stable coffee creamer!)
Flax Meal
Yogurt or coconut yogurt
Milk (cow milk, nut milk, oat milk, coconut milk)
FAQ (Ask a Dietitian!)
What are the health benefits of green smoothies?
The nutritional advantages of smoothies can vary based on the types of greens and other ingredients incorporated.
Usually, green smoothies will have many vitamins, minerals, fiber, and even protein to add to your daily nutrition needs.
Why add greens to smoothies?
Adding greens to smoothies is a matter of personal preference. Some people consider adding greens for the nutritional benefits, whereas others want a healthy breakfast to kick start the day, or even a healthy snack to keep you going through the after-lunch slump.
I enjoy greens in smoothies for the above reasons and more! I enjoy the hydration greens smoothies provide, and they also add variety to my smoothie-making.
Most of the fruit smoothies I make are creamy. I use milk, banana, Greek yogurt, nut butter, and MCT powder to achieve a creamy consistency. Whereas, when I make smoothies with greens, I keep them light and refreshing using citrus juice, apple juice, or water as my liquid base.
What is the healthiest liquid to put in a smoothie?
Defining what constitutes a “healthy” diet and understanding nutrition revolve around individualized nutrition and health goals. So, in my opinion, as a registered dietitian nutritionist, there is no “healthiest” liquid to put into a smoothie.
However, below I provided a list of “healthy” liquids you might consider adding to your smoothie.
Water
Cows milk
Coconut milk or coconut water
Nut Milk
Oat Milk
100% Fruit and Vegetable Juices
Tea & Coffee
Bottom Line
Hopefully, this article gets you thinking about different ways to add greens to your diet, or even a bit more about nutrition. And, if green smoothies aren’t your thing, that’s okay!
I’ll conclude with this question, just some food for thought;
What are some of your favorite ways to eat some greens!?
Recipes and Articles
If you enjoy smoothies, check out some of my smoothie recipes!
This Kombucha Mocktail is a wonderful alcoholic beverage replacement and a refreshing afternoon tea. It’s fun to drink, promotes a healthy gut, and helps me stay hydrated!
Those who know me well, are aware that I love drinking fancy and fun beverages. But the truth is, I struggle with staying hydrated. To combat dehydration, I add some flavor and elegance to my waters and beverages.
I enjoy adding things like citrus, bubbles (with my soda stream or store-bought fizzy waters), and/or small amounts of fruit juice. But the ingredient list for things you can add to a mocktail is endless. You could add whipped cream, bitters, herbs, citrus peels, fresh fruit, fancy ice, and much much more.
I’ll dive into the when, the why, and the how I make this simple and easy Kombucha Mocktail.
Kombucha! What the heck is it?
Kombucha tea is fermented and sweetened green or black tea. Kombucha has a natural effervescence, that sparkling tingle many of us love. Also, did you know, Kombucha tea originated in northeast China and is quickly becoming an influential beverage in today’s economy?! Many of you may be familiar withGT’s Kombucha.
GT’s continues to be the leading Kombucha brand in the United States, and for good reason, it’s super yummy.
Due to Kombucha’s tea base and fermentation process, it has earned the title of “Healthy Beverage” with many benefits. It has probiotics that encourage gut bacteria diversity aiding in healthy digestion.
Additionally, Kombucha is brewed with black and green teas, it has all the same health benefits of teas. Kombucha has antioxidants and may even lessen the risk of developing many chronic diseases.
When and Why I make this Mocktail
When: About a year ago, I received aSodaStream as a gift and I use it almost every day to make my own sparkling water creations. I also feel really good about reducing my usage of plastic and cans. So yeah, I make fun drinks daily.
Why: There is something about having a fancy glass of wine (or not), in hand, while I am fixing an evening meal. The ritual helps me relax and I know it’s my time to unwind. There are many mocktails on the market that advertise this very concept, ways to unwind without alcohol.
Take for instance, one of my favorite booze-free craft cocktail brandsCurious Elixirs. Their drinks are seriously tasty and just as fun to sip on. They even utilize herbs and adaptogens to further help the drinker relax and unwind.
Nonetheless, this Kombucha Mocktail is a wonderful and fun Friday night beverage I can make while grilling up some Salmon or Steaks. Just pour this drink into a glass, fancy or not, and enjoy!
How to Make a Kombucha Mocktail: You Need Just Two Ingredients
Can you add sparkling water to kombucha?
Yes, you can add sparkling water to kombucha.I mix most of my kombucha drinks with sparkling water. Doing so decreases the vinegary flavor, and makes it it’s cheaper because my kombucha supply lasts longer.
Kombuchas run around $3 to $5 per 16oz. So, if I cut 6oz of my kombucha with 6oz of sparkling water, that is about 1/2 the price, and I still reap the benefits of those antioxidants and probiotics.
What are the differences in the fizzy waters?!
Soda, Sparkling, and/or Seltzer waters: Just carbonated water! Different names for the same thing. It contains dissolved carbon dioxide gas, either artificially injected under pressure or occurring due to natural geological processes.
Mineral Water: Mineral water from natural springs commonly has high contents of calcium carbonate, magnesium sulfate, potassium, and sodium sulfate. It oftentimes also has Carbon Dioxide giving it that “fizziness” I love so much.
Club Soda: Club Soda is sparkling water with potassium bicarbonate and potassium sulfate in the water. This gives Club Soda a salty taste, which is why bartenders often use this as a mixer; salty + sweet is a winning combination for the taste buds!
FAQ (Ask a Dietitian!)
What goes well with kombucha?
There are many dishes that go well with kombucha. Below are my top 5 favorite dishes to pair with kombucha.
Fresh Fruit: Ever heard of frozen grapes in wine? Try it in your kombucha mocktail!
Salads or Grain Bowls: Light and refreshing all year long.
Cheese and Charcuterie Boards: Because bubbly drinks pair so well with cheese and Charcuterie
Pasta or Pizza: I like to swap a glass of wine or beet I normally might go for with pasta or pizza with a kombucha mocktail.
Cookouts with grilled veggies, plant-based proteins, or meats: Rather than serving only beer at your next BBQ or Cookout, include some kombucha for a non-alcoholic alternative.
Enjoy the below Kombucha Mocktail with any of these recipes!
My favorite Kombucha brand and flavor, GT's Synergy Trilogy makes an amazing Kombucha Mocktail. This drink is wonderful enjoyed during outdoor events, dinner parties, or just as a weeknight, after work, beverage!
You will love the variety of flavors in this Greens and Ancient Grain Bowl. In this recipe, we have yummy kale, cucumber, and a green cashew sauce served over your favorite ancient grain such as quinoa, or farro, topped with your protein of choice such as Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.
Why I Made This Recipe
I love to make grain bowls. So I frequently make a variety of grain bowls. It is so easy to whip up a big batch of farro, kamut, rice, or quinoa and save it for easy meals throughout the week.
Prepare the dressing. In a small bowl, whisk together the ingredients. Adjust seasoning to taste.
Assemble the greens and ancient grains bowl. In a large bowl combine the mixed greens and grains. Add in the remaining ingredients.
Dress the grain bowl. Drizzle the dressing over the grain bowl. Toss until the ingredients are gently coated.
Serve and Enjoy! You can garnish the bowls with toasted nuts, seeds, crunchy lentils, herbs, or freshly squeezed citrus!
Feel free to customize this recipe based on your taste preferences, what ingredients are in season, or what you have on hand. Be inspired!
Other Variations of This Recipe
You can personalize this recipe to your liking. Below are some examples of how you could change up this recipe.
Change up the grain! You can use a mixture of brown rice with an ancient grain like quinoa or kamut.
Pick your Veg. Include sweet potatoes, olives, or keep the vegan protein but swap it for tempeh or beans.
Change the dressing. Swap the cilantro cashew dressing for a Miso Soy Sauce Dressing or cilantro olive oil pesto.
FAQ (Ask a Dietitian!)
What is an ancient grain bowl?
An ancient grain bowl is a dish that features a combination of ancient grains such as quinoa, kamut, or farro, veggies, and often a protein source. The grain bowl is usually topped with a dressing or vinaigrette.
Which ancient grain is best for you?
The best ancient grain for you depends on your individual dietary needs, food preferences, and health goals. Each ancient grain has its own unique nutritional profile. Ancient grains like Quinoa, Farro, Bulgur, Barley, Amaranth, Freekeh, Millet, and Teff all have their own benefits, and may be an excellent addition to a healthy diet.
What is the best-tasting ancient grain?
Taste preference depends from person to person and is widely subjective. Some ancient grains have distinct flavors and textures that some people might find more appealing based on their unique food preferences.
Smoothie bowls have become increasingly popular as a delectable and healthful option for breakfast, a snack, or even a sweet treat. A healthy smoothie bowl is a thick smoothie base served in a bowl with various nutritious toppings and served with a spoon.
What Toppings Can You Put on A Smoothie Bowl?
You can add numerous ingredients and toppings to a smoothie bowl. Check out my top 21 toppings below!
Fresh Fruit
01/21 – Banana Slices
Fresh banana sliced and topped over a refreshing and vibrant smoothie base are an excellent addition to a smoothie bowl.
I personally enjoy my banana with a touch of green before slicing and placing them over my smoothie bowls. However, I prefer my smoothie base, if it includes a banana, for the banana to be very very ripe. I like lots of brown spots!
Choose your banana sweetness. As the banana ripens, the flavors and sweetness develop. As for color, the degree of yellowing can be an indicator of ripeness.
Furthermore, bananas are rich in vitamin C, B6, potassium, fiber, and antioxidants.
02/21 – Berries
Popular berries for smoothie bowls include strawberries, blueberries, raspberries, blackberries, and goji berries (among others). Each berry has its own combination of nutrients making each berry unique.
Berries are often best known for their high antioxidant content. Moreover, berries are also a good source of vitamins, minerals, and fiber. It’s beneficial to include a variety of berries in your diet.
03/21 – Cherries
Cherries can be sweet, tart, or a combination of the two. My favorite cherries are Rainier Cherries. They are a cross between sweet and tart cherries with a golden-yellow skin with a pink blush. Additionally, cherries are a delicious source of nutrition. They are high in antioxidants, vitamin C, and fiber.
Some research suggests cherries aid in exercise recovery by reducing muscle soreness and inflammation. Consuming cherries or cherry juice after exercise may enhance recovery.
Other research suggests cherries can be a natural sleep aid. Data suggests consuming cherries or cherry juice may help improve sleep quality.
04/21 – Peaches
Peaches are sweet, juicy, and tangy. This flavor makes peaches a wonderful addition to your smoothie-making.
Peaches are rich in several essential vitamins and minerals including vitamins C, A, E, and a range of B vitamins. This fruit, along with all other fruits, contain fiber thus supporting healthy digestion and feelings of fullness.
Peaches contain beta-carotene a precursor of vitamin A. Vitamin A is essential for eye health making peaches a great fruit to consume to help maintain good vision.
05/21 – Pears
Hood River, Oregon (my stomping grounds) is known for its pear production. The Hood River Valley is known for its wonderful growing conditions for pears.
What’s more, Pears are high in fiber, vitamins, minerals, and antioxidants, and have a high water content. Hydration is important for overall health and wellness. Eating pears can help replenish fluids and maintain proper hydration levels.
Dates are one of my favorite additions to a smoothie beverage or smoothie bowl base. Moreover, dates make for fantastic toppings for smoothie bowls.
Dates are rich, sweet, and caramel-like in flavor. Some varietals may even have hints of vanilla, nuttiness, or even a citrusy tang. As well, dates contain fiber, micronutrients, antioxidants, and natural plant compounds, along with all those natural sugars.
Dried dates can provide a quick and concentrated source of energy and nutrients making them a wonderful option for individuals engaged in exercise or physical activities and need an energy boost.
07/21 – Raisins
Raisins are dried grapes! They are rich, chewy, sweet, and fruity. My favorite raisins are golden raisins. I use them in a variety of culinary applications both sweet and savory.
Plus, raisins offer several nutritional benefits. They are rich in fiber, antioxidants, and micronutrients.
Also, raisins are especially rich in iron. Iron is important for the production of red blood cells in the body. Adding raisins to the diet can be a beneficial tool for individuals needing to increase their iron intake.
08/21 – Cranberries
Cranberries are probably most known for the sauce often accompanying turkey at Thanksgiving. However, cranberries have a delightful tartness setting them apart from other fruit.
Moreover, cranberries offer a range of nutritional benefits; they are rich in antioxidants, fiber, and micronutrients.
Cranberries have potential urinary tract health benefits. Cranberries contain compounds called proanthocyanidins (PACs). These compounds may help prevent certain bacteria from adhering to the urinary tract walls reducing the risk of urinary tract infections (UTIs).
Pecans are rich, buttery, sweet, and earthy. They are commonly used in desserts such as pies, cookies, and cakes. However, I love this as a smoothie bowl topping.
Pecans offer several health benefits; they have healthy fats, fiber, antioxidants, micronutrients, and protein.
Pecans are among the nuts with the highest content of monounsaturated fats. These fats (such as oleic acid) help lower LDL cholesterol levels when consumed in moderation.
10/21 – Almonds
Almonds are often described as having a mild sweet and nutty taste.
They are high in fiber, protein, healthy fats, and micronutrients like vitamin E. In one ounce serving of almonds, you can receive about 37% of the recommended daily intake (RDI) of vitamin E. Vitamin E is a powerful antioxidant that aids in protecting the body from oxidative damage and supports healthy skin and immune function.
11/21 – Pistachios
The taste of pistachios is described as rich, sweet, savory, buttery, and fruity. They are rich in healthy fats, fiber, protein, and antioxidants.
Additionally, Pistachios are lower in calories compared to many other nuts and are high in plant-based protein providing 6 grams of protein per one-ounce serving.
To enhance the protein quality and ensure you receive a complete range of amino acids (pistachios are an incomplete protein source), consider combining pistachios with other protein sources.
In a smoothie bowl, combine pistachios with seeds such as chia seeds, hemp, or flax seeds, nut butter such as almond butter, or whole grains like toasted quinoa.
12/21 – Coconut
Enjoy coconut in your smoothie bowl toppings repertoire. It is often found in the form of shredded coconut or coconut flakes.
Coconut tastes tropical and is sweet, creamy, nutty, with hints of vanilla. It is high in healthy fats, dietary fiber, antioxidants, and micronutrients. Coconut has various essential minerals including manganese, copper, selenium, and iron.
13/21 – Chia Seeds
Chia seeds are small, black or white seeds that come from the salvia plant and they are packed with nutrition. They have a pretty neutral taste making them excellent for absorbing the flavor of liquids.
Chia seeds are particularly high in fiber providing both soluble and insoluble fibers to support a healthy gut and feelings of fullness.
Besides making for a delicious smoothie bowl topper, chia seeds make excellent chai pudding because they absorb liquid and form a gel-like consistency.
In addition to chai pudding, you can use chia as a thickening agent or as an egg substitute in baking.
14/21 – Flax seed and Flax seed meal
Also known as linseeds, flax seeds are small, brown, or golden seeds that come from the flax plant. The taste is nutty, earthy, and mild. Flax seeds are highly nutritious.
To enhance flax seed’s nutrient availability, I recommend grinding flax seeds or purchasing flax seed meal. This helps to break down the tough outer shell and makes the nutrients more accessible for absorption in the body.
Flax seeds are high in omega-3 fatty acids, fiber, lignans, protein, micronutrients, antioxidants, and phytoestrogens. Furthermore. Flax seeds also make for an eggcellent egg substitute in recipes
15/21 – Hemp Hearts (Hemp Seeds)
Hemp hearts, also known as hemp seeds, taste mild, nutty, earthy, and sweet. They are safe and legal to consume.
Hemp hearts are the edible part of the hemp seed. Important note, hemp hearts do not contain significant amounts of THC, the psychoactive compound found in the cannabis plant.
They have a nutty flavor and can be incorporated into a variety of dishes and have a rich nutritional composition.
Nut and Seed Butter
16/21 – Peanut Butter
Many are familiar with the rich, nutty, and slightly sweet flavor of peanut butter. But did you know, peanut butter contains healthy fats, protein, fiber, and micronutrients?
Peanuts are a good source of niacin (vitamin B3). Niacin is important for energy production, proper nervous system function, and the metabolism of macronutrients.
The combination of healthy fats, protein, and fiber in peanut butter can contribute to feelings of fullness, possibly reducing overall caloric intake.
17/21 – Sunflower Seed Butter
Compared to peanut butter, sunflower butter has a milder flavor. Its flavor is nutty similar to that of sunflower seeds. (well duh!)
Sunflower seeds are a nutrient-dense food and offer various health benefits. Rich in healthy fats, fiber, micronutrients, and protein. Additionally, sunflower seeds are a great source of plant-based protein. They provide 5-6g of protein per one-ounce serving.
Combine sunflower seeds with soy products, like soy milk in the smoothie bowl base, or other seeds like hemp hearts (seeds) or chia seeds to create a complete protein meal or snack.
Other
18/21 – Granola
I often enjoy my smoothie bowl topped with granola. Granola has a pleasant toasty and nutty taste. Crispy crunchy granola makes for a delicious smoothie bowl topping.
Granola often has ingredients such as oats, nuts, seeds, and dried fruit which are all good sources of fiber. Oats are a whole grain cereal thus an excellent source of fiber, supporting a healthy gut and feeling of fullness. One cup of cooked oats contains approximately 4g of fiber.
Do note, while granola can be nutritious it can also be high in calories, added sugars, and fat depending on the brand or preparation method. Portion control is important in avoiding excessive calorie intake for granola can be pretty calorie-dense.
19/21 – Cacao Nibs
Cacao Nibs, the healthier chocolate chips!
While slightly bitter, cocao nibs are intense and rich in flavor. Cacao nibs are small broken-up pieces of cocoa beans. They are the purest form of chocolate with no added sugar, dairy, or fat. Cacao nibs are rich in antioxidants, fiber, and minerals such as iron, magnesium, copper, and manganese.
Additionally, cacao nibs are exceptionally rich in flavonoids. These antioxidants are associated with various health benefits, i.e. reducing inflammation and improving heart health.
20/21 – Cinnamon
Many are familiar with the warm and aromatic flavor of cinnamon. With its sweet woodiness, it is often used in baking.
Moreover, cinnamon is a spice known for its aromatic, and spicy-sweet flavor. Some of the nutritional benefits of cinnamon include anti-inflammatory properties, blood sugar regulation, and potential improvements to heart health.
Research suggests cinnamon could improve heart health by reducing cholesterol and triglycerides. However, more research is needed to fully understand the extent and the mechanisms of these benefits.
21/21 – Crushed-up cookies, brownies, candy!
While crushed-up cookies, brownies, and candy are not the most nutrient-dense addition to a smoothie bowl, it sure is delicious! Furthermore, adding a little sweet treat to your smoothie bowl can still be part of a balanced and healthy diet.
Craving ice- cream? Try a loaded smoothie bowl. With healthy ingredients like fruit, protein, fiber, vitamins, and minerals, a little bit of a cookie, brownie, or crushed candy can be a fun way to eat healthy while enjoying some of your favorite sweet treats!
FAQ – Ask A Dietitian!
How do you decorate a smoothie bowl?
To decorate your smoothie bowl, follow these 4 simple steps.
Pour the base layer: Pick your smoothie base and bowl, make, and pour.
The topping arrangement: Choose your toppings, then arrange them in an aesthetically pleasing way. Consider color, size, and even texture.
Opt for the drizzle: Drizzles and sauces can add another element to the presentation. You could use honey, nut butter, yogurt, kefir, chocolate, caramel, or fruit purees/sauces.
Pick your utensil: I have a favorite smoothie bowl spoon, it’s wooden, small, and super cute. The utensil is the final smoothie bowl decorating decision to create a beautifully presented smoothie bowl.
Are Smoothie Bowls Healthy?
Yes, smoothie bowls are healthy however, depending on your nutritional needs and the add-ins and toppings, calories and added sugar can add up quickly.
When creating a smoothie bowl, consider the balance of nutrients that can keep your smoothie bowl healthy.
Some factors to consider:
Using nutrient-dense ingredients
Monitoring for Added Sugars
Using mindfulness and moderation with toppings
Consider portion size
The bottom line, consider your personal dietary requirements when creating your ideal smoothie bowl. Each person has unique preferences and nutritional needs, so tailor your smoothie bowl to align with your diet and taste.
Smoothie Bowl Versatility: Oh, the Possibilities!
Don’t feel held back by these 20-ish ingredients, you can get creative and come up with your own favorite smoothie bowl recipes and toppings.
Smoothie bowls are incredibly versatile. Check out these 3 other interesting variations below!
Green Smoothie Bowl topped with dried goji berries, and sunflower seed butter.
Strawberry Banana Smoothie Bowl topped with sliced banana and crushed freeze-dried strawberries.
Tropical Smoothie Bowl topped with pineapple tidbits, big hunks of coconut, and crushed brazil nuts.
Recipes You May Enjoy
Check out my most recent smoothie and smoothie bowl recipes!
