Recovery Smoothie Bowl

Dec 02, 2020

Our recovery smoothie bowl is a snack we look forward to enjoying most evenings! Our whipped smoothie contains a balance of food groups to help you recover from your workouts! While we enjoy this meal as a bedtime snack, it is satisfying and balanced making it the perfect breakfast option.

Below are a few tips and tricks to create an extra thick and whipped smoothie bowl:

  • Frozen strawberries: we do a mixture of mixed frozen berries and frozen strawberries. Frozen strawberries have a high water content and make the smoothie bowl extra icy and thick.
  • Liquid: you'll need a bit of milk or water to get the mixture going, however, we recommend adding only 2 tbsp of water per serving (or 1/4 cup if you are making a serving for two!)
  • Food processor: by using a food processor (instead of a blender!) you can add less water. Plus, the food processor whips more air into the mixture for a fluffy and voluminous smoothie bowl!
  • Salt: a pinch of salt enhances the sweetness from the berries and protein powder. Plus, salt provides sodium which is an important, hydration electrolyte. So if you are choosing this smoothie bowl as a "recovery" meal a dash of salt will enhance your hydration status!
  • Protein powder: Since berries themselves aren't overly sweet, we add a protein powder to enhance the flavour. Additionally, the protein powder offers amino acids to support muscle recovery!
  • Zucchini: if you want to make the smoothie bowl extra voluminous you can add a few pieces of zucchini. Zucchini is flavourless but adds extra nutrition and creaminess to the smoothie! If you'd like to use zucchini, we recommend chopping a zucchini into chunks and freezing it on a plate. This prevents the zucchini from sticking! Once frozen, transfer the zucchini chunks to a container and store in the freezer to add to your smoothies!


RECOVERY SMOOTHIE BOWL

The Nutrition Facts are for one serving (listed below) and without the optional fresh berries for garnish.


INGREDIENTS

  • 1 ½ cups (200g) frozen berries
  • ¼ cup (65g) plain Greek yogurt
  • ½ scoop (15g) vanilla protein powder
  • 2 tablespoons water
  • 1/8 teaspoon salt
  • ⅓ cup (30g) Kashi cereal*
  • 1 tablespoon (15g) nut butter
  • Optional: fresh berries to garnish

DIRECTIONS 

  1. Add the frozen berries, Greek yogurt, vanilla protein powder, water, and salt to a food processor.
  2. Blend on high for 5 minutes or until the mixture is well combined and fluffy. You may have to stop at the halfway mark to scrape down the sides!
  3. Use a spatula to transfer the mixture to a bowl and top with nut butter (or nuts and seeds) and Kashi cereal. Garnish with fresh berries if you have access and they are in season!

F4 FORMULA

If you follow the F4 Formula we use in our group programs and 1:1 coaching, this recipe provides:

  • PROTEIN: protein powder and Greek yogurt
  • FIBRE-FILLED CARB: Kashi cereal
  • FAT: nut butter or nuts and seeds to top!
  • VOLUME: frozen berries and optional zucchini for extra creaminess
  • FREEBIES: water or unsweetened milk

 


I WANNA KNOW!

Did you try this recipe or a variation of it? Comment below! Snap a photo and tag us on Instagram so we can see your creation!

 

 

 

 

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