At breakfast time, the need to get kids out the door quickly often means that great nutrition is an afterthought. In the midst of a chaotic morning, it can feel much easier to hand off a cereal bar on the way to the car or grab a muffin at the coffee shop. Though convenient, many quick breakfast options contain as much sugar as a typical dessert and offer up very little in the way of protein. Happily, it just takes a little bit of planning to make a breakfast that’s both quick and nutritious (and tastes great, to boot).
Loaded with fruit and topped with healthy fats from nuts and seeds, a creamy smoothie bowl is a delicious way to start kids’ days. Since they’re made with milk, they’ve also got enough protein to give kids an energy boost: eight grams for each 8-ounce serving of milk, to be exact.
Though it may seem odd to eat a smoothie with a spoon, smoothie bowls are one of the latest food trends — and it’s no surprise why they’re so popular. Eating a smoothie in a bowl gives you the chance to top it off with crunchy whole grains or satisfying nuts and seeds. And, like traditional smoothies, all that fresh fruit provides a great opportunity to add some leafy greens into the mix, too. This mixed-berry smoothie bowl makes the most of all those options. It features a creamy smoothie made with ripe blueberries and strawberries, plus bananas, milk, and a hint of fresh parsley. Then they’re topped with a mix of whole blueberries, toasted coconut, and pepitas.
Smoothie bowls are endlessly adaptable, so try ingredients that suit your family’s tastes! A mix of fruits, greens like spinach or kale, or an array of nuts can keep things fresh and interesting. No matter how you make them, these bowls are a trend you’ll definitely want to try for yourself!
Mixed-Berry Smoothie Bowls with Toasted Coconut and Pepitas
Prep Time: 5 minutes
- 1 cup strawberries, hulled and halved
- 3/4 cup blueberries, plus more for topping
- 1 banana, preferably frozen
- 1 cup milk
- 1/2 cup parsley
- 1 cup ice
- 1/4 cup unsweetened shredded coconut
- 1/4 cup raw, hulled pepitas
- In the pitcher of a blender, combine the strawberries, blueberries, banana, milk, parsley, and ice. Blend until smooth.
- Next, heat a small sauté pan over medium-high heat. Toast the shredded coconut for 1 – 2 minutes, or until a light, golden brown. Next, toast the pepitas, just until they start to pop, about 30 seconds.
- Pour smoothie into a wide bowl and top with reserved blueberries, toasted coconut, and pepitas.
Nutritional information per serving (calculated via ESHA Food Processor)
Fat: 18 g
Saturated Fat: 8 g
Cholesterol: 0 mg
Protein: 12 g
Carbohydrates: 43 g
Fiber: 8 g
Sodium: 70 mg
Calcium: 20% DV