(Family Features) A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.
Smoothie bowls typically have a thicker consistency than traditional smoothies, and according to a recent study in the “American Journal of Clinical Nutrition,” the thicker the smoothie, the more full you will feel.
“I love smoothie bowls because they are a satisfying and satiating way to get a ton of nutrition in first thing in the morning,” said Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers in New York City. “You can add in healthy ingredients that you might not be able to eat on a daily basis like spinach, basil, mint, cinnamon, nut butters or avocado.”
Brown points out that in her experience with clients, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten-free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.
Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.
Apple Pie Smoothie Bowl
Recipe courtesy of Anna Luther of My Life and Kids
- 1/2 cup Greek yogurt
- 1 frozen banana
- 1/2 cup unsweetened applesauce
- 1/4 cup raw oats
- 1/2 cup milk (or unsweetened almond or coconut milk)
- 1 tablespoon cinnamon
- 1 tablespoon vanilla
- honey, to taste (optional)
- Diced apples
- Shaved almonds
- goodnessknows apple almond & peanut dark chocolate snack squares
- In blender, mix all smoothie ingredients until smooth. Add honey to increase sweetness, if desired. Add toppings before serving.
Oatmeal Banana Smoothie Bowl
Recipe courtesy of Alison Ray of So Chic Life
- 2/3 cup rolled oats
- 1/2 cup full fat coconut milk
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- sea salt
- 1/2 cup almond milk, 2 percent milk or soy milk
- 1 small banana (or 1/2 cup unsweetened applesauce)
- goodnessknows snack squares (any flavor)
- grated coconut, to taste
- In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
- In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
- Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.
Tip: To thin consistency, use additional milk.
- 2 1/2 cups all-purpose flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1 1/2 cups granulated sugar
- 1/2 cup butter (1 stick), softened
- 1 cup Libby's 100% Pure Pumpkin
- 1 large egg
- 1 teaspoon vanilla extract
- Glaze (recipe follows)
- PREHEAT oven to 350°F. Grease baking sheets.
- COMBINE flour, baking soda, baking powder, cinnamon, nutmeg and salt in medium bowl. Beat sugar and butter in large mixer bowl until well blended. Beat in pumpkin, egg and vanilla extract until smooth. Gradually beat in flour mixture. Drop by rounded tablespoons onto prepared baking sheets.
- BAKE for 15 to 18 minutes or until edges are firm. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Drizzle Glaze over cookies.
- For Glaze: COMBINE 2 cups sifted powdered sugar, 3 tablespoons milk, 1 tablespoon melted butter and 1 teaspoon vanilla extract in small bowl until smooth.
Makes 3 dozen
- 1/4 cup powdered sugar (to sprinkle on towel)
- 3/4 cup all-purpose flour
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground cloves
- 1/4 teaspoon salt
- 3 large eggs
- 1 cup granulated sugar
- 2/3 cup Libby's 100% Pure Pumpkin
- 1 cup walnuts, chopped (optional)
- 1 package (8 ounces) cream cheese, at room temperature
- 1 cup powdered sugar, sifted
- 6 tablespoons butter or margarine, softened
- 1 teaspoon vanilla extract
- Powdered sugar (optional for decoration)
- PREHEAT oven to 375° F. Grease 15 x 10-inch jelly-roll pan; line with wax paper. Grease and flour paper. Sprinkle a thin, cotton kitchen towel with powdered sugar.
- COMBINE flour, baking powder, baking soda, cinnamon, cloves and salt in small bowl. Beat eggs and granulated sugar in large mixer bowl until thick. Beat in pumpkin. Stir in flour mixture. Spread evenly into prepared pan. Sprinkle with nuts.
- BAKE for 13 to 15 minutes or until top of cake springs back when touched. (If using a dark-colored pan, begin checking for doneness at 11 minutes. Immediately loosen and turn cake onto prepared towel. Carefully peel off paper. Roll up cake and towel together, starting with narrow end. Cool on wire rack.
- BEAT cream cheese, 1 cup powdered sugar, butter and vanilla extract in small mixer bowl until smooth. Carefully unroll cake.
- Spread cream cheese mixture over cake.
- Reroll cake. Wrap in plastic wrap and refrigerate at least one hour.
- Sprinkle with powdered sugar before serving, if desired.
Total Fat: 16g
Makes 10 servings
Notes, Tips & Suggestions
Cooking Tips - Be sure to put enough powdered sugar on the towel when rolling up the cake so it will not stick.
- 3 large eggs
- 3/4 cup Silk Nog or Vanilla Silk
- 2 teaspoons vanilla extract
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon freshly grated nutmeg
- 6 (1-inch thick) slices cinnamon swirl or any sliced bread
- 1 tablespoon unsalted butter
- Maple syrup or fruit
- Sifted powdered sugar
- In large bowl, whisk together eggs, soymilk, vanilla, cinnamon and nutmeg. Place bread slices in flat casserole dish and cover with egg mixture. Let soak 5 to 10 minutes.
- Heat non-stick skillet over medium heat and melt 1 tablespoon of butter. Add slices of soaked bread and cook until golden brown. Top French toast with maple syrup or fruit and sprinkle with powdered sugar.