Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you sign up for Outside+..
Sometimes called “açai bowls” or “breakfast bowls,” smoothie bowls are essentially big, thick smoothies with a bunch of toppings. Chef Jeannette’s Superfood Avocado Smoothie Bowl features three ingredients that I’m particularly fond of: fat, fiber, and flavor. When paired with clean protein (think whey protein powder), you’ve got all the ingredients for a healthy, satisfying meal.
If you’ve never tried avocado mixed into a shake or a smoothie, you’re in for a treat. Not only is it delicious, it provides high-quality fat and is a surprisingly good source of fiber.
And speaking of fiber, our Featured Nutrient (below) is plentiful in this recipe, coming not just from the avocado, but from the ground flaxseed, chia seeds, spinach, and additional nuts or seeds, if you choose to use them. And if you’re concerned about sugary fruit, don’t be. All of that fiber and fat slows the entrance of sugar into the bloodstream, so the glycemic effect of the orange and orange juice is substantially reduced.
Best of all, this recipe is a template that can be customized and tweaked according to your tastes. Play around with different seeds (such as pomegranate seeds), nuts, coconut flakes, oatmeal, or any other cool ingredients that you can sprinkle on top. Enjoy!-Dr. Jonny
Featured Nutrient: Fiber
Most health organizations recommend getting 25-38 grams of fiber each day, but the average American gets only 16. That’s one good reason to take fiber supplements. The other? Fiber supplements have been shown to enhance blood sugar control and insulin effects, and even to reduce the number of calories that the body absorbs.
In one study, researchers followed 2,900 subjects for 10 years, looking at the relationship between fiber, cardiovascular disease, weight, and insulin. The results were spectacular. Fiber was inversely associated with both insulin levels and weight-subjects who consumed the most fiber gained less weight over the course of 10 years than those who consumed the least.
Notes from the Clean Food Coach
If your orange and lemon are very juicy, you may need an additional tablespoon of ground flax or chia seeds to thicken your smoothie bowl. Letting the seeds soak for a longer period-even overnight-can also help the thickening process.