Need some Super Bowl party foods for game day that are flexitarian? Don’t want to completely omit meat? I’ve got you covered.
From soups to dips to mains, and even a boozy cocktail, these recipes are sure to please come to Super Bowl Sunday.
Flexitarian Recipes for Super Bowl LVIII
You may recognize a few of these recipes, while others might be novel, but I assure you, your friends will be drooling over these Super Bowl foods.
Bites & Apps
01/26 – Air Fryer Brussel Sprouts with Horseradish Aioli
Air Fryer Brussel Sprouts are a great way to emphasize veggies without sacrificing flavor! The Brussels sprouts are bursting with flavor and are complimented by the creamy zesty Horseradish Aioli.
Best of all, this recipe comes together in under 15 minutes!
This is my take on a “healthier” Jalapeno Popper recipe. I love these Air Fryer Jalapeno Poppers because they are easy, fast, and healthy. This is a fun hand-held appetizer and super bowl recipe that is sure to impress.
And I even snuck in a secret ingredient into this recipe: Butternut Squash! The butternut squash brings a sweet balance to the salty bacon, creamy cheese, and spicy jalapeno! With a few simple and easy-to-follow steps, anyone can make this Jalapeno Popper recipe. It’s no mystery why Jalapeno Poppers are many peoples’ absolute favorite appetizers; they are doubtlessly delicious!
This Easy Herb Focaccia is so delicious that your guests won’t know you used premade pizza dough! This recipe is also easy to modify with different herbs, spices, and vegetables.
Once you make this Herb Focaccia it will be a regular side item in your house. This recipe is great for easy weeknight meals, brunches, and game days! Feel free to get creative with this one, it’s pizza without sauce or cheese.
My jalapeno-picked eggs are perfect for game day. You make this recipe at least 3 days in advance and just pull it from the fridge when you are ready to serve, it is that simple!
My Franks Red Hot Buffalo Chicken Dip! When I completed my Dietetics degree in Western Pennsylvania I learned a few things about PA food culture, and one of them was people love their Buffalo Chicken Dip!
So now, when I think of football food and snacks, I think of Buffalo Chicken Dip.
Another vegetarian favorite to bring out during parties is my Air Fryer Camembert. I love that this recipe can be made sweet or savory depending on the toppings involved!
More dip recipes! What can I say, they are perfect for game day eats.
This Cool Spinach Artichoke Dip is one of my favorite appetizers. Maybe the very first recipe I ever created, its creation emerged from an old Spinach Pinwheel recipe I used to make with my Mom.
My Mom loved to serve Spinach Pinwheels when she was hosting gatherings. They were truly a crowd pleaser.
One of my favorite super bowl snacks is Jacob’s Famous Guacamole. My husband, Jacob, has been making this recipe for years. This is one of the first foods he made for me!
This recipe is creamy, tangy, and has a spicy kick. There is even a secret ingredient!
Another “go-to” super bowl recipe is a big ole bowl of chili. My Vegetable Chili recipe is vegetarian and vegan-friendly while still packing that protein punch! Top this with a bit of sour cream or even Greek yogurt for a little creamy topper. Best of all, this recipe comes together in a jiffy!
Speaking of Jiffy, grab a box of Jiffy cornbread and kick up the flavor by adding some pickled or fresh jalapeno slices!
A new favorite super bowl recipe is this Coconut Lime Chicken Chowder. Make it in a soup pot or slow cooker! This soup is a versatile recipe that can be made from scratch or utilize leftover chicken or turkey!
This beautiful chowder is a great choice for potlucks because it can accommodate multiple food restrictions – This recipe is dairy-free, gluten-free, and AIP-compliant.
Additionally, this is a filling chowder that is packed with protein! This Coconut Lime Chicken Chowder has you covered. With >30g of protein per serving, this is a cozy way to fuel up after a long hike or run.
12/26 – Corn Chowder Inspired By Mexican Street Corn
A great recipe for the winter months, this Corn Chowder Inspired by Mexican Street Corn utilizes frozen or canned corn. This recipe is creamy, delicious, and 100% plant-based!
Thinking of making a meze platter with hummus and baba ghanoush, perhaps some falafel? Include this Roasted Eggplant Salad. It is bursting with flavor and nutrition!
Cowboy Caviar is another favorite Super Bowl recipe due to its versatility. Eat it as a side dish, a salad, or as a dip! This recipe features lentils, beans, corn, and a homemade dressing.
I love making Cowboy Caviar on game day! I serve it with a big ole bag of corn tortilla chips. The chips are great for dipping or crunching right over the Caviar.
16/26 – Air Fryer Chicken Wings with Tarragon Blue Cheese Dressing
Experience the best of both worlds with this recipe – a healthy alternative to traditional fried chicken wings that tastes just as indulgent! The secret? An air fryer.
Furthermore, wings can be transformed into many different flavors and styles with sauces! Primal Kitchen has a bunch of delectable wing sauces, but my favorite is their Original Buffalo Sauce.
I can’t have buffalo wings without some blue cheese dressing. This Tarragon Blue Cheese dressing is perfect to go alongside the classic Super Bowl recipe, chicken wings.
Thinking of just throwing some frozen pizzas in the oven for the game? Don’t forget to upgrade those! It’s super easy to create an extra special frozen pizza with just 1-2 additions. Whether it’s a bit of fancy cheese, more herbs and spices, or a scattering of your favorite toppings, upgrading a frozen pizza is an excellent choice for the Super Bowl.
This is one of my favorite no recipe Super Bowl Recipes! I love it because its might be the easiest thing to prepare!
18/26 – Southwest Quinoa Bowl with Marinated Chicken (or without!)
Southwest Quinoa Bowls can include Marinated Chicken and baked Tofu, or serve it alone. Full of veggies, herbs, and flavors, this recipe is a game-day favorite.
A simple Chicken Salad prepped the day before is a great addition to a game day spread. Serve it with lettuce cups for a low-carb option, or crackers for more indulgence! Definitely one of my favorite Super Bowl Recipes when I need a recipe that can be prepped in advance!
One of my favorite variations of a classic chocolate chip cookie is this Chocolate Chip Marshmallow Cookie. Just wrap store-bought or homemade cookie dough around a marshmallow and bake! Super easy!
A healthier dessert alternative is a batch of Watermelon Candy. It’s just dehydrated watermelon. It takes a little time but it is absolutely delicious.
Another healthy dessert alternative for some super bowl recipes are these Snickers Dates. Just dates, peanut butter, and dark chocolate. This recipe is super easy and ready in less than 30 minutes.
A bonus recipe, Snickerdoodle Martini! It is one of my favorite fancy super bowl drinks. It is a sweet and comforting cocktail combining the flavors of vanilla and cinnamon. Make or buy some Snickerdoodle cookies to garnish this delicious drink with.
I love offering a non-alcoholic that isn’t water at gatherings and sometimes I’ll bring that as my addition. It’s also a great alternative for people who are enjoying 1-2 beers but want another option.
I am a registered dietitian training for the Willamette Valley Marathon, and I drink a protein smoothie almost daily.
Smoothies are a convenient and versatile way to supplement the diet when nutrient needs are increased. Nutrient needs increase in many situations such as when training for a marathon or other endurance sports, healing from surgery, suffering from an illness that has resulted in weight loss, loss of muscle mass, or malnutrition.
There are so many ways in which a smoothie can help individuals with their nutrition and wellness goals. But, I find many people do not know how to consistently make nutritious AND delicious smoothies.
Learning About How to Make A Smoothie
Fruit Smoothies and other nutritional supplements can be a vital tool in helping individuals reach their wellness fitness, and HEALING goals. Healthy living is so much more than what you see in the mirror or on the scale. So, no matter the reason for your smoothie making, there is no need to make something that you can barely choke down!
That is why I decided to write this article on how to make a smoothie. Below, I will guide you on the ins and outs of how to make a fantastic smoothie. I’ll review my blueprint for amazing smoothies, how to make amazing smoothies, smoothie-making tips, and a little more about why supplementing the diet with a smoothie can help endurance athletes meet their nutrition and race day goals.
The Ingredients: Smoothies
My Basic Smoothie Blueprint has four categories, Liquid, Fruits/Veggies, Flavor, and Other. You can find many ingredient examples in the infographic below. However, let me explain why these are my four blueprint categories.
Liquid – The liquid serves as the foundation of the smoothie. It enables the ingredients to blend into a smooth beverage. Liquids can include juices like apples, pineapple, and orange juice or milk like oat milk, soy milk, or cow’s milk.
Fruits/Veggies – Incorporating fruits and vegetables into your smoothie adds nutrition while also adding bulk and flavor to the blended beverage.
Flavor – To further enhance the flavor, I’ll add various combinations of ingredients to my smoothies.
Examples:
Green Juice Smoothie: I add ginger and lemon juice to create fresh flavors with a bit of zing and zest. These two ingredients complement the green goodness of the smoothie.
Almond Joy Smoothie: For a delightful smoothie reminiscent of the classic Almond Joy, I add dates, coconut, and cocoa powder. This combination brings together sweet, coconutty, and chocolate flavors.
Other – To enhance the nutritional profile of my smoothies, I often supplement them with a little something extra. Sometimes I add fiber, sometimes I add protein, and sometimes I add a bit of both!
The Steps to Making a Fantastic Smoothie
Making a fantastic smoothie does not need to be complicated. Below are my steps in creating my smoothie creations.
First, choose and gather the ingredients.
Second, add the ingredients to a blender, starting with liquids. Blend until smooth.
Check consistency. If the smoothie is too thick, add more liquid.
If it’s too thin, add more frozen fruit or ice cubes.
Third, taste and adjust your smoothie creation. To this, taste a small amount of the smoothie and adjust flavors as needed, i.e. add vanilla extract for a touch more flavor.
Smoothie Making Tips
Below are several tips I find helpful when creating fantastic smoothies.
Use ripe flavorful fruits: If it doesn’t taste good outside of the smoothie it won’t taste as good inside the smoothie either.
Add texture and protein: To make the smoothie more interesting and satisfying.
Use a powerful blender: A powerful blender helps ensure lump-free smoothies.
Easy cleanup: Rinse the blender immediately after blending for easy cleanup
Troubleshooting: Forgoing foamy smoothies with bananas, healthy fats, and frozen fruit.
Bananas help reduce foam in smoothies.
Incorporating healthy fats like nut butter or full-fat yogurt can help prevent foam.
Using frozen fruit instead of ice creates a creamier texture.
Like This Article? Check Out These Smoothie Recipes!
Below are a few other educational articles and smoothie recipes
Have you seen Blue Oyster Mushrooms at the store or farmers market? Have you felt intimidated by them not knowing how to cook with them or use them in recipes? I’ve been there!
I had my first encounter with Oyster Mushrooms Summer 2021. I first tried Blue Oyster Mushrooms simply sautéed in butter with salt. After that, I was hooked and, I continued to pursue all the culinary variations these beautiful fungi can adapt to.
So, if you are wondering, “What can I do with Oyster Mushrooms”, this article is for you. No longer will you feel intimidated by these fantastic fungi.
Let’s review some information about oyster mushrooms, how to clean oyster mushrooms, how to cook with them, and a Blue Oyster Mushroom Recipe.
What are Blue Oyster Mushrooms?
Did you know that oyster mushrooms coined their name because they grow sideways on trees and resemble clusters of oysters? Oyster Mushrooms are fast-fruiting, easy to grow, and rich in nutrients like Vitamin D.
Blue Oyster Mushrooms (Pleurotus ostreatus columinus) are a type of oyster mushroom popular among commercial mushroom growers. Oyster mushrooms are found in many colors including pink, yellow, blue, and grey.
Oyster Mushrooms are meaty in flavor and make a great substitution for meat in many dishes. They may also be described as briny and make a great addition to seafood dishes. The texture is velvety and dense.
How to Clean Oyster Mushrooms
Oyster Mushrooms don’t need much cleaning and prep once you bring them home from the store or farmers market.
Brush off debris with your fingers and a damp towel
You can quickly rinse the mushrooms under cool running water and pat dry but, do not submerge in water.Mushrooms can become waterlogged and lose some of their flavor if water is not used sparingly.
How to cook with Oyster Mushrooms
Below are 3 categories of mushroom recipes you can try. First, the super simple and easy recipes, then recipes that take a bit more time, and finally, a few more complex recipes that are worth the time and prep involved.
15.5oznavy beans1 can - or other white bean of choice
4oz green chilis1 can
6cupsvegetable broth
1cancoconut milk
1tspdried oregano
1tspcumin
1/4tspblack pepper
1rosemary sprig
3tbspcoconut flour
Instructions
Chowder
Add the avocado oil to a medium-high heat soup pot. Sautee onions and garlic for 3 to 5 minutes.
Then add celery and mushrooms. Continue to cook for 3 to 5 minutes. Add the remaining ingredients except the coconut flour.
Coconut Flour Slurry
While the soup is simmering, add 2 to 3 tbsp of coconut flour and 1/2 cup of soup broth in a small bowl. Add this coconut flour slurry back to the soup to thicken.
Continue to cook the chowder on low heat for 30 minutes. Before serving, carefully remove the sprig of rosemary.
Toppings
Serve with desired toppings. Some of my favorites include, avocado slices, jalapeno slices, chopped fresh herbs like cilantro, parsley, or chives, and Coconut or Greek yogurt.
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!
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!