5-Ingredient Smoothie Bowls: Monday to Sunday

The classic adage, “eat breakfast like a king (or queen), lunch like a prince (or princess), and dinner like a pauper,” can go a long way in boosting your energy levels and helping you maintain a healthy weight. Smoothie bowls have become the health fanatics breakfast of choice because each one is a sizable serving of powerful vitamins, minerals and antioxidants first thing in the morning.

Smoothies have always been fruit or vegetable-based drinkable meal replacements or supplements. Smoothie bowls, on the other hand, are a serious treat. Their ice-cream-like consistency and the creative ability load them with toppings makes them as delicious as they are good for you.

We’ve charted out a week of our favourite recipes for you to make. We know you’ll fall in love with them, and we’re certain your friends and family will too!


If you’re feeling sluggish after a festive weekend, the banana in the smoothie bowl will give you an uplifting dose of potassium; the rolled oats means you’ll enjoy a slow release of glucose that will keep you going ‘til lunch, and the mixed berries will work on cleansing your body of the toxins it ingested from Friday night.

INGREDIENTS: (serves 2)

  • 1 handful kale
  • 1 cup frozen mixed berries
  • 1 banana
  • ¼ cup rolled oats
  • ¾ cup ice


Chop the kale and bananas. Add to blender with berries, ice and rolled oats. Blend until smooth. Pour into bowl and garnish with fruits of your choice, though we suggest raspberries, coconut flakes, chia seeds, almonds and pistachio nuts.


Breeze through Tuesday with this tropical smoothie bowl. Though you won’t taste the spinach, you’ll get a portion of iron to start your day on strong footing. Together with the frozen berries and peach, the almond milk will make this a sweet breakfast choice.

INGREDIENTS: (serves 2)

  • 1 cup frozen berries
  • 2 handfuls spinach
  • 1 cup almond milk (or milk of choice)
  • ½ peach
  • ½ cup ice


Chop spinach and dice the half peach. Add these to a blender with the rest of the ingredients and blend until smooth. Pour into a bowl and decorate with toppings of your choice, we suggest sliced peaches, coconut flakes, chia seeds and pistachio nuts.


You’ve made it to the halfway point and that should be rewarded. Time for a chocolate fix, with enough potassium to get you over the hump and all the way to Friday with as many as five bananas. Top it off with walnuts that contribute to brain function and you get a smoothie bowl that scores on all fronts.

INGREDIENTS: (serves 2)


Chop bananas, dice dates and crush walnuts using the side of a knife. Blend together with milk and cocoa powder until smooth. Pour into a bowl and add your favourite toppings like coconut flakes, cocoa nibs, chia seeds and almonds.


The lemon and mango in this tangy smoothie bowl will give your immune system a boost while working on evening your skin tone. Avocado contains a bit of potassium, dietary fibre and healthy fats – your gut will thank you.

INGREDIENTS: (serves 2)

  • 3 cups frozen mango
  • 2 bananas
  • ½ avocado
  • 2 tbsp lemon juice
  • ½ cup almond milk


Dice the mango, banana and avocado. Add to blender with lemon juice and milk, and blend until smooth. Pour into a bowl and add your toppings of choice, though we’d recommend granola, coconut flakes, sliced strawberries and bananas.


You’re heading into the weekend, and it is very easy to become complacent with your eating and exercise routine. Give your body the antioxidants it needs to begin working on purifying the sins of the weekend. The combination of avocado and banana will give you a generous dose of potassium to get you through the day.

INGREDIENTS: (serves 2)

  • 2 cups frozen blueberries
  • 1 frozen banana
  • 1 small avocado
  • 8 pitted dates
  • 2 cups almond milk


Chop up banana, avocado and dates. Add them to the blender, with almond milk and frozen berries. Blend until smooth and pour into a bowl. As toppings, you can add almonds, chia seeds, coconut flakes and blueberries.


Too much of a good thing can be bad for you – even if it’s something that is considered healthy. Take a day off from the smoothie bowls and treat yourself. You might have a hankering for a traditional fry up, or you’ve waited all week to have the time to make flapjacks or banana pancakes from scratch. Either way, you deserve the day off. So take it.


Use this detoxing smoothie bowl as an opportunity to kickstart a cleanse you might follow all week long. While both the apple and orange lower the risk of diabetes, promote good gut bacteria and have a decent amount of fibre between them, the potassium in the banana helps reduce blood pressure, and protects against osteoporosis and kidney stones.

INGREDIENTS: (serves 2)


Peel and dice the orange and bananas. Chop the apples and spinach. Add these to the blender with flax seed powder and blend until smooth. Pour into bowl and top with fruits of your choice. We suggest coconut flakes, goji berries, sunflower seeds, almonds and blueberries.


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Pina Colada Smoothie


1 Comment
  • Nigel
    Posted at 11:15h, 11 March Reply

    Perhaps you should include the total sugar content of these smoothie recipes. For instance the “loco for cocoa” recipe is just packed with sugar. One banana has about 4 teaspoon equivalents of sugar as does one date. So just those two fruits for that recipe amount to the equivalent of approximately 36 teaspoons of sugar. If shared between two people that is more than three times the recommended amount of sugar allowed in one day, if you are silly enough to believe the American Heart Association. While sounding healthy, this recipe is just as good for you as drinking a can of Coke for breakfast.

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