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How to Make Smoothie Bowls + My Top 6 Go To Recipes

Smoothie Bowl 101

Most of you will have seen epic looking Smoothie Bowls popping up over your social media for the last couple of years and wanted to give them a go, but for whatever reason you still haven’t popped your Smoothie Bowl cherry. They may look like a lot of effort to make, but in reality they couldn’t be easier. So, in this post I’ll give you a run down of the key ingredients and a few recipes so can become a Smoothie Bowl master who is second to none.

Why You Should Start Eating Smoothie Bowls

I go through about 5 Smoothie Bowls for breakfast a week. They’re easy to make, look amazing, taste incredible and can deliver you with most of the vitamins & minerals that you need for a whole day! They also give you a huge energy boost that lasts hours. Due to our hectic lives it can be difficult to consume the right nutrients needed for our health and a lot of people end up missing out on some of the most important food groups as a result. Getting enough micronutrients is key for us to thrive and blending up an array of fruit and vegetables offers us a creative and quick way to overcome this problem. Plus we get the added benefit of reducing the risk of loads of diseases (such as high blood pressure, high cholesterol, heart disease, cancer, diabetes and obesity) if we eat more of a wholefood plant based diet. It’s time you get blending…

What You’ll Need to Make Epic Smoothie Bowls

First of all you need to choose your blending weapon. I personally use the Breville Blend Active, but the Nutribullet is a favorite among many. Either do a great job.

Things to Blend for the Smoothie Bowl….

For the Fridge / Freezer:

  • Kale
  • Spinach
  • Carrot
  • Celery
  • Ginger
  • Blueberries
  • Raspberries
  • Strawberries
  • Mango
  • Pineapple
  • Watermelon
  • Plant Based Milk – Soy, Oat, Hemp, Almond etc
  • Coconut Water
  • Ice

For the Cupboard / Fruit Bowl:

  • Avocados
  • Bananas
  • Apples
  • Kiwis
  • Macca Powder
  • Wheatgrass Powder
  • Acai Powder
  • Beetroot Powder
  • Spirulina Powder
  • Flax seed (Ground) – keep in fridge once opened.
  • Cinnamon
  • Protein Powder of choice

TIPS: 1) Most powders can be found in health food stores, however check Aldi / Lidl as they stock some great health items at a cheap price. 2) To make a thicker Smoothie Bowl, always add a banana. Avocado can have the same effect, but less sweet and more creamy. 3) Fill freezer bags with ingredients for your favourite Smoothie Bowls so you can take them out the freezer and chuck them straight in the blender. 4) Use ice or frozen fruit to have a colder more refreshing Smoothie Bowl.

Smoothie Bowl Toppings….

For the Fridge:

  • Grapes
  • Blueberries
  • Raspberries
  • Strawberries

For the Cupboard / Fruit Bowl:

  • Oats
  • Goji Berries
  • Chia Seeds
  • Hemp Seeds
  • Flax Seeds
  • Desiccated Coconut
  • Nut Butters – Peanut, Cashew, Almond etc
  • Pumpkin Seeds
  • Sunflower Seeds
  • Almonds
  • Prunes
  • Choc Chips / Chocolate
  • Biscuits to crumble

TIP: 1) For a higher calorie Smoothie Bowl add nut butter as a topping. 2) If you don’t want to make a Smoothie Bowl, but instead want a smoothie to drink from a glass, just add more ingredients to the blend.

My Top 6 Smoothie Bowl Recipes

1. Refreshing & Zingy Goodness

Blend up:

  • 250ml Coconut Water
  • 3/4 cup Raspberries
  • 3/4 cup Blueberries
  • 1/2 Carrot
  • 1/2 cm Ginger
  • 2 Bananas
  • 1tbsp Ground Flaxseed

Top With:

  • Oats
  • Chia Seeds
  • Hemp Seeds
  • Peanut Butter
  • Almonds

2. Antioxidant Rich & Green & Creamy

Blend Up:

  • Blueberries
  • Black Grapes
  • Banana
  • Spinach
  • Avocado
  • Soy Milk

Top With:

  • Oats
  • Chia Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Almonds
  • Peanut Butter

3. Superfood Blast

Blend up:

  • 1 Banana
  • 1 Kiwi
  • 1 cup Blueberries
  • 1/2 tsp Macca Powder
  • 1/2 tsp Acai Powder
  • 1/2 tsp Beetroot Powder
  • Oat Milk

Top with:

  • Oats
  • Hemp Seeds
  • Chia Seeds
  • Flax Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Goji Berries
  • Almonds
  • Peanut Butter

4. Fruit 4 Days

Blend up:

  • 1 Avocado
  • 1 Banana
  • 1/2 cup Strawberries
  • 1/2 cup Watermelon
  • 1/2 cup Black Grapes
  • 1/2 cup Pineapple
  • Macca Powder
  • Soy Milk

Top with:

  • Peanut Butter
  • Prune
  • Goji Berries
  • Chia Seeds
  • Oats
  • Pumpkin Seeds
  • Sunflower Seeds

5. Fresh n Green

Blend up:

  • 1 Kiwi
  • 1 Banana
  • 1 cup Kale
  • 1 tsp Hemp Powder
  • 1 tsp Flax Seeds
  • 1/4 tsp Spirulina Powder
  • 1/2 tsp Wheatgrass Powder
  • 1/2 tsp Macca Powder

Top with:

  • Oats
  • Chia Seeds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Almonds
  • Peanut Butter
  • Grapes

 

6. Sweet Tooth

Blend up:

  • 1 Banana
  • 1/2 cup Raspberries
  • 1/2 Avocado
  • 1 tsp Cinnamon
  • 1 Apple
  • 1 Scoop Chocolate Protein Powder (any flavour works)
  • Oat Milk

Top With:

  • Chia Seeds
  • Almonds
  • Oats
  • Raspberries
  • Choc Chips

Final Tips

Smoothie Bowls are a great way to get in our fruits and vegetables along with complex carbs, lots of protein and healthy fats. That said, without portion control or knowledge on how many calories your body needs (in relation to your goals) you can end up gaining weight if you’re not careful. Download My Fitness Pal to get a good idea of how much you’re eating and tweak your smoothie bowl recipes to what you feel you need. For example, if your goal is to lose body fat you need to eat in a calorie deficit, yet if you load your bowls up with too much peanut butter, seeds and nuts (which are all high in calories) you can easily over eat without knowing about it. If you need more guidance on your calorie intake or macros feel free to check out my Free eBook. Likewise, if you want to take the next step in your fitness journey and transform your body over the next 8-12 weeks, make sure you check out my Online Programs.

 

Enjoy these Smoothie Bowl recipes guys! If you make them, tag me in your pics online so I can see your creations or post them on my FB page to share the love! (@theleantribe)

6 Ways to Stay Fit Whilst Travelling

6 Ways to Stay Fit Whilst Travelling

Travelling + Fitness isn’t the easiest of equations, especially if you’re not used to it. It’s hard when you’re constantly on the move or in holiday mode. Truth is, if it is just a short 1-3 week holiday, giving the weights or HIIT circuits a miss won’t do you any harm. In fact, it will help to rest and replenish your body. However, if like me you take longer trips or travel often, having some knowledge on fitness travel hacks won’t go amiss. This guide is aimed at nomads who spend their life globetrotting, people who just enjoy taking trips throughout the year, or even working professionals who spend a lot of time away from home. Whoever you are and whatever you do, use these 6 fitness travel tips to keep you in check.

1. Get your mindset right. When you’re away from home surroundings and don’t have your usual training routine / gym, it’s easy to let those AM workouts slip out of your grasp by hitting snooze or promising yourself that you’ll exercise later. We’re all guilty of it, but it is avoidable. Set your alarm early to get the hardest physical activity of the day (your workout) out-of-the-way. Then you’re ready to attack the day already feeling like a champion!

2. Adapt to your surroundings. It’s easy to make excuses like “I don’t have access to a gym” or “I don’t have the equipment I need”, but this is where you can’t be picky if you want to stay in shape. When I was travelling Australia last year I lived in a van and stayed in a new place every night – I adapted to the new surroundings and used any bars, posts, benches etc to incorporate into my workouts. Likewise, if I stay in hotel rooms or Air BnB’s I just do a good old bodyweight HIIT circuit in the restricted space, or go for a run to explore the new city I’m in. You can workout pretty much anywhere, so make sure you don’t create a mental block thinking that you can’t. Be creative!

3. Travel prepared. You don’t necessarily need any equipment to workout, but sometimes it can be beneficial to invest in some travel light equipment to help enhance your training. My go to choices are resistance bands or a TRX system – all compact, light and not too pricey. Perfect for your travels, from weekend city breaks to a month in Bali. Also, make sure you take your workout clothes and a pair of trainers that double up for exercise.

4. Improvise. If taking equipment isn’t for you, you’ll need to know how to make use of objects around you and also put together bodyweight routines off the top of your head. Suitcases, water bottles, chairs, and beds are always good to make use of to name a few. Do you struggle to come up with workouts? Check out some of my Instagram videos for inspiration.

5. Plan your workouts. Chances are you’ll already have a routine and know what days you like to workout on. Make sure you make a habit of sticking to these days and put them in your phone calendar to make a commitment. Not only that, aim to have already chosen what you’ll be doing during the session (hotel/local gym, HIIT workout outside, go for a run, hotel room resistance workout etc). It’s much easier to get workouts done when you’ve already planned them out.

6. Don’t become a fast food fiend. It doesn’t matter how much you exercise, if you haven’t got your nutrition sorted out, you won’t see the progress you’re hoping for. Again, that holiday vibe or comfort of being in a nice hotel / Air BnB can have a trickle down effect into your eating habits – I can be a sucker for those breakfast buffets too! Don’t get me wrong, you can enjoy yourself and eat out more than you usually do at home, but avoid making bad food choices for the majority of the time. I live by an 80:20 principle. 80% of the time I eat foods that nourish and strengthen my body, leaving 20% of the time to indulge on foods that taste incredible or make me feel good. It’s about discipline and balance living in harmony.

Stick to these 6 travel fit tips and you’ll be leaner, stronger and fitter all year round, even if you’ve racked up those air miles.

Need help putting together a training program for your lifestyle on the go? Check out my online programs which are tailored to your needs. I specialise in helping people stay in shape on the go – I’ve done it myself many of times and helped plenty of others do the same.

Best,

Ed