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Fun fact: I used to mock smoothie bowls.
I also used to mock all of those “boosting” juices from trendy juice bars.
And yet here I am—with a green smoothie bowl that boasts all of the nutritious zippy flavors you’ll find at a juice bar, thanks to the addition of broccoli rabe.
(Move over, kale smoothie.)
I’ve always been keen on smoothies. But for the longest time, in my mind, they were made to be sipped. Not spooned. However, when you bring your smoothie to a bowl, you get to add extra goodies to it.
Like crunchy nuts, healthful seeds, and hunks of juicy fruit.
I don’t know why it took me so long to realize that a smoothie bowl is oh-so-much more than just a fancy photo op—and I’m glad I’ve moved past it! Because this cool and nourishing beauty has become a regular at my breakfast table; just in time for the dog days of the North Carolina summer.
I like to think of it as a breakfast gazpacho of sorts.
Broccoli Rabe’s got what you need.
We see kale smoothies everywhere, but I think broccoli rabe deserves more love because it too is a powerful cape-clad superhero in the land of food.
It’s immune boosting. Just 3.5 oz of this good stuff gives you 50% of your daily value of vitamins A and C. It also helps to detoxify the liver due to its sulphur content.
It strengthens your bones. By adding 1/2 a cup of broccoli rabe to your meals—which is easy to do—you’re getting 100% of the recommended daily dose of vitamin K.
It improves your eyesight. Carrots ain’t got nothin’ on these leafy greens with their hefty punch of lutein, which aids in protecting the retinas in your eyes from damaging free radicals.
It’s heart-healthy. I’m all about the heart-healthy foods here, and broccoli rabe shines bright with its large quantity of anti-inflammatory nutrients like folate and vitamin C.
It’s good for your gut. Each cup contains 2 grams of soluble and insoluble fiber.
And as a bonus! It’s fantastic on flatbread pizza.
Keeping your smoothie on the healthy side.
Smoothies don’t automatically result in a healthy breakfast. It seems like they should, since we’re skipping that glorious cream cheese-smothered bagel for a jumble of fruits and greens, but if you aren’t careful, healthy intentions can turn into a sugar-packed mess. And fast.
Another misconception is that if you’re using a natural sweetener, like honey, agave syrup, or dates, you’re avoiding that whole “too much sugar” thing. But! Since the fruits you’re adding to your blend act as natural sweeteners, you want to make sure you’re balancing things out properly.
A good way to keep track is to only add one cup of fruit per serving. This is why one serving of this smoothie calls for 1/2 of each fruit, all equating to about a cup when chopped up. Save the other halves for the next day or use a few extra pieces for topping your bowl.
When it comes to topping your bowl, try not to go overboard. A lot of jaw-dropping smoothie bowl photos incorporate mounds of nuts, fruits, and granola scattered on top. Are they gorgeous? Heck yes. But be mindful of what’s already going on in your blend.
I kept things simple here with half of one strawberry, a little bit of mango, a smidgen of dragonfruit, a sprinkle of chia, and a few pepitas for a bit of crunch.
If you make this dish, snap a photo and tag me on the Insta @killing__thyme! I love seeing your creations, and you could be featured in my monthly newsletter <3
Healthy Green Smoothie Bowl With Broccoli Rabe
- 2 cups roughly chopped broccoli rabe you can use the leaves and florets.
- 1/2 banana
- 1/2 mango, peeled and diced
- 1/2 kiwi, peeled and diced
- 1 tsp chia and/or flax seeds (or 1/2 tsp of each)
- 2 pitted Medjool dates, chopped
- 2 TBSP unsweetened shredded coconut
- 1 cup coconut water
- 1 handful of ice (optional)
- *See notes for toppings.
- Place all ingredients, from the banana to the coconut water, into a high power blender. Blend the ingredients on high powder until the mixture is smooth. If you'd like a more chilled smoothie, add a handful of ice and blend it until smooth.
- Pour the smoothie into a bowl, and top with your choice of sliced fruits. See the recipe notes for suggestions and a list of what I used.
You can add a few slices of extra fruit fro your smoothie, or any fruit you have kicking around your kitchen. Fruit can be sliced, diced, scooped using a melon scoop, or sliced and shaped using little cutouts as seen with my bowl. For my bowl, I used a few strawberry slices, mango slices, some dragonfruit, about 1 tsp of pepitas, and a sprinkle of chia seeds. Feel free to to yours however you'd like. Get creative!