The Art of the Smoothie Bowl: Beautiful Fruit Blends for Satisfying Meals and Healthy Snacks

by Nicole Gaffney

Overview

The Ultimate Blend of Delicious and Nutritious in One Bowl

Ditch the boring green smoothie routine and discover quick, easy bowls loaded with vitamins, superfoods and irresistible toppings. Nicole Gaffney, Food Network Star finalist and co-owner of Soulberri Smoothies and Bowls, has created energizing flavor combinations for any time of day:

• Classic Acai
• Cinnamon Pumpkin Pie
• Watermelon Creamsicle
• Chocolate Hazelnut
• Jalepeño Honeydew Mint
• Pom-Berry Yogurt
• Southern Peach&Pecan
• Coconut Toasted Caramel

With vegan and gluten-free options, plus homemade toppings to finish off your bowl, you’ll be hooked on these healthy, hydrating treats

Product Details

ISBN-13:	9781624147029
Publisher:	Page Street Publishing
Publication date:	04/09/2019
Sold by:	Macmillan
Format:	eBook
Pages:	176
File size:	215 MB
Note:	This product may take a few minutes to download.

About the Author

Nicole Gaffney is a trained chef, recipe developer, food writer and TV personality known for her appearance on Food Network Star. She’s also co-owner of Soulberri Smoothies and Bowls, located in her hometown of Brigantine, New Jersey

Read an Excerpt

CHAPTER 1

Fresh 'n Fruity

Fruit is an essential part of any good smoothie bowl because it adds sweetness, acidity, flavor and texture. Also, fruits vary widely in their nutritional makeup, but nearly all of them are great sources of vitamins, minerals, antioxidants and fiber.

Just as in cooking, achieving a great-tasting smoothie bowl all comes down to balance. You want to match up the right flavors and textures to create a bowl that's not too sweet, sour, bitter, icy or watery. For example, a bowl made up of nothing but frozen blended raspberries would be overly acidic and full of pesky seeds, but if you add a banana, suddenly everything changes. The seedy texture is smoothed out and the acidity is mellowed by the banana's intense natural sweetness, making for a more balanced and much more pleasant-tasting bowl.

The recipes in this chapter are light, refreshing and fruit-forward, using everything from melons to citrus, berries to stone fruit and everything in between. You'll find some Soulberri classics, like our beloved Classic Açaí bowl and the Party Wave, plus some of my personal favorites, like the Watermelon Creamsicle and Blueberry Mango Lassi.

With the enormous variety of delicious, nutrient-dense fruits on the market, there are endless combinations of flavors, colors and textures just begging to be blended together. The bowls in this chapter are packed with vibrant, seasonal fruits in a rainbow of colors and flavors to please not only the eyes, tastebuds and tummy, but also the mind, body and soul.

Classic Açaí

Makes one bowl

FOR THE BASE
¼ cup (60 ml) apple juice, plus more as needed
1 (3.5-oz [100-g]) frozen packet unsweetened açaí purée
1 cup (150 g) frozen red seedless grapes
½ frozen banana

FOR TOPPING
¼ cup (35 g) Classic Granola
½ banana, sliced
1 tbsp (15 ml) honey, or more or less to taste

This is the bowl that started it all! Açaí bowls went from an unknown item to a full-on phenomenon practically overnight. What started in Brazil spread to beach communities around the globe.

Frozen grapes are the secret ingredient in our Classic Açaí bowl at Soulberri. They provide natural sweetness and a juicy, refreshing texture that's somewhat similar to açaí, but a lot smoother. They pack a healthy dose of flavonoids and resveratrol to aid in both heart and brain health.

Add the apple juice to a blender or food processor. Break up the açaí packet into a few smaller pieces, then add it to the blender along with the frozen grapes and frozen banana. Blend on high, stopping to scrape down the sides with a rubber spatula every few minutes as needed. You may need to do this several times in order to get the mixture totally smooth. If you have a tamper tool, use it to help move the ingredients around as they blend. Add more apple juice in small amounts to help facilitate blending, but try to use as little liquid as possible in order to keep the mixture thick. Blend until it's as smooth as sorbet.

Transfer the mixture to a bowl, then sprinkle the granola over the top. Fan out the banana and arrange it along the side of the bowl, then drizzle all over with honey and serve immediately.

Ingredient Spotlight: Açai. Pronounced ah-sigh-EEH, this deep purple berry comes from a palm tree native to South America. Açaí is considered a superfood due to its high concentration of antioxidants, fiber, calcium and omega-3 fatty acids. Packets of frozen açaí purée are the best resource for making açaí bowls.

Watermelon Creamsicle

Makes one bowl

FOR THE BASE
¼ cup (60 ml) orange juice, plus more as needed
2 (1-oz [30-ml]) coconut milk ice cubes (see tutorial here)
2 cups (300 g) frozen watermelon chunks

FOR TOPPING
¼ cup (38 g) fresh watermelon chunks
½ tsp black sesame seeds

This bowl tastes like a cross between a snow cone and an orange creamsicle. I mashed two of my favorite childhood treats into one, only without any of the added sugar or artificial ingredients. This bowl has the most amazing slushy texture thanks to juicy frozen watermelon. It gets a hint of tang from orange juice, while coconut milk ice cubes add plenty of creaminess without watering it down.

I like to sprinkle this pretty pink bowl with black sesame seeds to mimic the black watermelon seeds that one rarely finds in a watermelon anymore. They also add a welcome crunchy bite. This bowl makes a wonderfully light afternoon snack, and it will leave you feeling hydrated and refreshed.

Add the orange juice, coconut milk ice cubes and frozen watermelon to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients and stopping to scrape down the sides as needed. Blend until the mixture is nice and smooth, like sorbet. If needed, add more orange juice, 1 tablespoon (15 ml) at a time, to help facilitate blending, but try to add as little as possible in order to keep the mixture thick.

Transfer the mixture to a bowl, then arrange the watermelon chunks on top. Sprinkle with black sesame seeds, then serve immediately.

Party Wave

Makes one bowl

FOR THE BASE
3 tbsp (45 ml) 100% unsweetened passion fruit juice or pulp (seeds removed if using fresh)
1 tbsp (15 ml) pineapple juice, plus more as needed
1 cup (150 g) frozen pineapple
1 cup (150 g) frozen mango
½ frozen banana

FOR TOPPING
¼ cup (35 g) Classic Granola
½ banana, sliced
¼ cup (38 g) fresh pineapple chunks or slices
2 strawberries, hulled and sliced
½ kiwi, peeled and sliced
1 tbsp (9 g) unsweetened coconut flakes

This is one of our most popular bowls at Soulberri, right next to the Classic Açaí. Over the years it's developed an almost cult-like following.

This bowl has a custardy texture and tangy tropical flavor thanks to the addition of passion fruit, one of my all-time favorite ingredients. It is finished with a slew of fun, fruity toppings and tastes like a party wave in your mouth.

Add the passion fruit juice, pineapple juice, frozen pineapple, mango and banana to a blender or food processor. Blend on high, stopping to scrape down the sides every so often as needed. If a tamper tool is available, use it to help move the ingredients around as you blend. Add more pineapple juice, 1 tablespoon (15 ml) at a time as needed until the mixture is totally smooth, but try to add as little as possible to keep the mixture thick.

Transfer the mixture to a bowl, then sprinkle with the granola. Fan the banana out on top, then arrange the pineapple, strawberries and kiwi in rows or bunches. Sprinkle with coconut and serve immediately.

Tip: Always read the ingredients when purchasing passion fruit juice/pulp so you're getting 100% pure juice with no added sweeteners. Look for it in the freezer section and avoid the word "nectar," which typically indicates added sweeteners. Passion fruit juice/pulp is very sour and has a strong flavor, so unless you want to give your bowl a significant punch of tang, avoid adding more to your blend.

Blueberry Mango Lassi

Makes one bowl

FOR THE BASE
¼ cup (60 ml) apple juice, plus more as needed
½ cup (75 g) frozen blueberries
2 cups (300 g) frozen mango
¼ cup (63 g) plain Greek yogurt (see Tip)
? tsp cardamom
1 tbsp (15 ml) honey

FOR TOPPING
¼ cup (35 g) Classic Granola
¼ fresh mango, peeled and cut into chunks
¼ cup (38 g) fresh blueberries
2 tsp (10 ml) honey

This recipe draws its inspiration from mango lassi, a classic Indian drink made from mangoes and probiotic-rich yogurt. I add blueberries to give this bowl a gorgeous color, additional flavor and a boost in nutrition thanks to their high concentration of antioxidants. This bowl has a silky, creamy texture and tastes sweet and tangy with just a hint of spice.

A pinch of cardamom adds a warm and unusual flavor that sets this recipe apart from anything else. It's a very potent spice, so a little goes a long way.

Add the apple juice, frozen blueberries, frozen mango, yogurt, cardamom and honey to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients and help them move around. Stop and scrape down the sides as needed — you may need to do this several times. If the mixture is being stubborn, add 1 tablespoon (15 ml) of apple juice at a time to get things moving.

Transfer the mixture to a bowl, then sprinkle with the granola. Place the mangoes and blueberries over the top, drizzle with honey, then serve immediately.

Tip: I prefer plain, full-fat whole-milk yogurt, but feel free to use whichever kind you like. If using regular (non-Greek) yogurt, you may need to cut back a bit on the liquid as it contains more. For the best results, do not use vanilla, sweetened or flavored yogurt in this recipe. Nondairy yogurts may be substituted, but some work better than others, so experiment a little to find one that works best for you.

Lavender Cantaloupe

Makes one bowl

FOR THE BASE
¼ cup (60 ml) coconut milk, plus more as needed
1 tsp fresh lemon juice
2½ cups (375 g) frozen cantaloupe chunks
¼ tsp lavender flowers, or to taste

FOR TOPPING
¼ cup (38 g) fresh cantaloupe chunks or slices
1 tbsp (15 ml) honey
¼ tsp lavender flowers (optional)

Lavender is a lovely flavor that pairs well with many fruits. This recipe should be saved for the middle to end of summer when fresh melons are at their peak. I developed it using cantaloupe because it's widely available, but it would be wonderful with any of the unique and flavorful melon varieties that are available at farmers' markets throughout the season. A perfectly ripe summer melon should be sweet enough on its own, but if yours is lacking in flavor, feel free to sweeten it up with a little honey, agave nectar or maple syrup.

Add the coconut milk, lemon juice, frozen cantaloupe and lavender to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients and move them around. Stop to scrape down the sides as needed, and if the mixture is not blending well, add more coconut milk, 1 tablespoon (15 ml) at a time, just to get things going. Blend until the mixture is nice and smooth, like sorbet.

Transfer the mixture to a bowl, then arrange the cantaloupe chunks on top. Drizzle with honey, then sprinkle with lavender flowers. Serve immediately.

Tip: The potency of lavender flowers can vary widely. If your lavender is particularly fragrant, start with less, taste, then add more if desired.

Thai Mango Peanut

Makes one bowl

FOR THE BASE
¼ cup (60 ml) coconut milk, plus more as needed
1 tbsp (15 ml) fresh lime juice
1 tsp lime zest
2½ cups (375 g) frozen mango
2 tbsp (30 g) smooth peanut butter
2 tbsp (30 ml) honey
¼ tsp red pepper flakes, or more or less to taste

FOR TOPPING
1 tbsp (9 g) unsweetened coconut flakes or shavings
¼ mango, peeled and thinly sliced Chili powder, for dusting (optional)
1 tbsp (9 g) salted, roasted peanuts, chopped
1 sprig Thai basil (optional)

This unique bowl was inspired by the flavors of Southeast Asia and one of my favorite condiments — spicy Thai peanut sauce. The base is made from mangoes and coconut milk, but it gets its kick of flavor from lime, peanut butter and chili flakes. It has a pleasant level of spice, which really adds an interesting feel to the bowl. If you're sensitive to spiciness, you can cut the amount of chili flakes in half, but I don't recommend omitting them completely. They give a very distinct flavor to this recipe that just isn't the same without them.

This bowl walks the line between sweet and savory and is so uniquely delicious. If you love a good spicy Thai peanut sauce, you will absolutely go crazy for this recipe.

Add the coconut milk, lime juice, lime zest, frozen mango, peanut butter, honey and red pepper flakes to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients and help move things around. Stop to scrape down the sides with a rubber spatula every so often as needed. Blend all of the ingredients until the mixture has the texture of ice cream.

Transfer the mixture to a bowl, smooth out the top, then sprinkle with the coconut shavings. Fan out the mango slices on top, then dust with a pinch of chili powder, if using. Sprinkle with chopped peanuts, then garnish with the Thai basil sprig, if desired. Serve immediately.

Southern Peach & Pecan

Makes one bowl

FOR THE BASE
2 tbsp (30 ml) apple juice, plus more as needed
2 cups (300 g) frozen sliced peaches (peeled)
½ cup (125 g) vanilla Greek yogurt
1 tbsp (15 ml) honey, or more or less, to taste

FOR TOPPING
¼ cup (38 g) Cinnamon Pecan Granola
¼ fresh peach, sliced
1 tbsp (15 ml) honey

I was lucky enough to live in the beautiful state of Louisiana during my college years and was spoiled by the insanely flavorful southern peaches that come into season each summer. I've yet to experience a peach as good as the ones I tasted back then, but this bowl does a great job of capturing that incredible flavor and southern charm.

I recommend using store-bought frozen peaches for this recipe because they're widely available and so much easier than freezing them yourself. Because peaches have a fuzzy skin, you need to peel them prior to slicing and freezing, and I find that to be just a little too fussy. However, store-bought frozen peaches typically won't be the most flavorful, so if you have access to an abundance of sweet, peak-season southern peaches, it may be worth your while to freeze a batch so you can enjoy them long after the summer ends.

Add the apple juice, frozen peaches, yogurt and honey to a blender or food processor. Blend on high, using a tamper tool, if available, to smash the ingredients and help them blend. Stop and scrape down the sides every few minutes as needed. If the mixture isn't moving, you can add more apple juice, in 1 tablespoon (15 ml) increments, but try to use as little liquid as possible in order to keep it nice and thick. Blend until the mixture is nice and smooth, like sorbet.

Transfer the mixture to a bowl, then sprinkle the Cinnamon Pecan Granola over the top. Fan out the peach slices and arrange them on the bowl, then drizzle with honey. Serve immediately.

Cotton Candy Grape

Makes one bowl

FOR THE BASE
¼ cup (60 ml) coconut milk, plus more as needed
2 cups (300 g) frozen cotton candy grapes
½ (1.7-oz [50-g]) frozen packet unsweetened pitaya (dragon fruit) purée
½ frozen banana
¼ tsp vanilla extract

FOR TOPPING
1 strawberry, hulled and sliced
3 white pitaya (dragon fruit) hearts
1 tsp unsweetened coconut flakes

Cotton candy grapes were created using cross-pollination techniques, so their flavor is surprisingly all natural and not due to any artificial flavoring. Because these fruits are considered somewhat of a specialty, you'll need to seek them out and freeze them yourself prior to making this recipe. It's worth it! This frosty, refreshing bowl will make you feel like a kid in a candy store. If you can't find cotton candy grapes, feel free to substitute standard green grapes.

Add the coconut milk, frozen cotton candy grapes, frozen pitaya purée, frozen banana and vanilla to a blender or food processor. Blend on high, using a tamper tool, if available, to smash down the ingredients, stopping to scrape down the sides as needed. Blend until the mixture is nice and smooth.

Transfer the mixture to a bowl, smooth out the top, then arrange the strawberry slices and pitaya hearts in a circle on top. Sprinkle with the coconut flakes, then serve immediately.

Tip: Frozen pitaya (dragon fruit) packets may be purchased at healthfood stores, upscale food markets and online. Be sure to look for 100% pure, unsweetened pitaya.

Pro Styling Tip: Slice the fresh pitaya about ½ inch (13 mm) thick, then use a small heart-shaped cookie cutter to create the pitaya hearts. Alternatively, you can use a sharp paring knife to hand-cut the shapes.

Blueberry Pancakes

Makes one bowl

FOR THE BASE
¼ cup (60 ml) almond milk, plus more as needed
1 frozen banana
1 cup (150 g) frozen blueberries
2 (1-oz [30-ml]) almond milk ice cubes (see tutorial here)
1 tbsp (9 g) chopped pecans
1 tbsp (15 ml) maple syrup
¼ tsp cinnamon

FOR TOPPING
¼ cup (38 g) Cinnamon Pecan Granola
¼ cup (38 g) fresh blueberries
2 tsp (10 ml) maple syrup Pansies or other edible flowers, for garnish (optional)

Practically all smoothie bowls are great for breakfast, but this one really takes the cake ... I mean pancake. The base is made with bananas, blueberries, almond milk ice cubes and pecans to produce a substantial consistency, a bright blueberry flavor and beautiful periwinkle color. A splash of maple syrup and a pinch of cinnamon really drive home that unmistakable breakfast taste.

The floral garnish is by no means necessary, but if you have some (pesticide-free) edible flowers, like pansies or nasturtiums, growing in your garden, they make this bowl even more fun to eat.

Add the almond milk, frozen banana, frozen blueberries, almond milk ice cubes, pecans, maple syrup and cinnamon to a blender or food processor. Blend on high, scraping down the sides as needed and using a tamper tool, if available, to smash down the ingredients and facilitate blending. Add more almond milk, 1 tablespoon (15 ml) at a time as needed to help get things moving.

Transfer the mixture to a bowl, sprinkle with the Cinnamon Pecan Granola and place the blueberries on top. Drizzle with the maple syrup, garnish with an edible flower (optional), then serve immediately.

(Continues…)

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Excerpted from "The Art of the Smoothie Bowl"
by .
Copyright © 2019 Nicole Gaffney.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Title Page,
Copyright Notice,
Dedication,
Introduction,
Essential Tips for Getting Started,
FRESH 'N FRUITY,
Classic Açai,
Watermelon Creamsicle,
Party Wave,
Blueberry Mango Lassi,
Lavender Cantaloupe,
Thai Mango Peanut,
Southern Peach & Pecan,
Cotton Candy Grape,
Blueberry Pancakes,
Pom-Berry Yogurt,
Passionate Papaya,
Strawberry Orange Banana Swirl,
Sunshine Citrus,
Blueberry Barrel,
Pitaya en la Playa,
SUPER BOWLS,
Starry Night,
Berries 'n 'Booch,
Maca Mocha Loca,
Blue Suede,
Morning Glory,
Magical Mermaid,
Unicorn Kisses,
Black Magic,
Cool Buzz,
Busy Bee,
Banana Chai Oatmeal,
Super Green Protein,
Pep in Your Step,
Muscle Monkey,
Morning Mango Matcha,
SNEAKY LITTLE VEGGIES,
Green Head,
Peanut Butter & Jelly Surprise,
Strawberry Lime Zucchini Basil,
Piña Caul-lada,
Jalepeño Honeydew Mint,
Tahini Beetkini,
Mermaid Bubbles,
Ginger Cauli Melba,
Sweet Pea and Mint,
Sweet Potato Pecan,
Stealthy Healthy Açaí,
Fennel Orange Apricot,
Pineapple Cucumber Cilantro Avocado,
Sweet Corn Caramel,
Carrot Cake,
WE ALL SCREAM FOR NICE CREAM,
Mint Chocolate Chip,
Chocolate Peanut Butter Cup,
Key Lime Pie,
Cookies & Cream,
Bananas Foster,
Chocolate Hazelnut,
Lemon Chiffon,
Caramel Apple Crisp,
Monkey Business,
Banana-Cream Pie,
Spicy Mexican Chocolate,
Cinnamon Pumpkin Pie,
Toasted Coconut Caramel,
Black & White Cookie,
Cherry Cheesecake,
TOPPINGS ARE EVERYTHING,
Classic Granola,
Chocolate Almond Granola,
Cinnamon Pecan Granola,
Super Seed Granola,
Power Seed Sprinkle,
Bird Seed Brittle,
Sweet Dukkah,
Vegan Dark Chocolate Sauce,
Coconut Whipped Cream,
Salted Date Caramel Sauce,
Chocolate Hazelnut Butter,
Magic Toppings,
Nut & Seed Butter Drizzles,
Dried Pineapple Flowers,
Chocolate-Covered Frozen Banana Bites,
Index,
Acknowledgments,
About the Author,
Copyright,

Editorial Reviews

Chef Coley shares a unique compilation of worldly flavors and reinvented classics. I can’t believe I just ate some cauliflower in a Piña Caul-lada bowl! Yeah, these recipes are that good.” —LOREAL GAVIN, chef, author and host of CMT’s The Downtown Farmer

“Coley weaves her experience as a smoothie aficionado into every recipe, holding your hand as you whip up bowls that are nourishing and decadent.” —EMMA FRISCH, Culinary Director at Firelight Camps and author of Feast by Firelight

“Nicole has an insatiable way of creating refreshing, colorful recipes and pairing exotic flavors. Between the Blueberry Mango Lassi bowl and Thai Mango Peanut bowl, there’s a smoothie for every palate!” —SAMANTHA FERRARO, author of The Weeknight Mediterranean Kitchen and food blogger at The Little Ferraro Kitchen

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