Hello everyone! I haven't been posting any recipe in ages, but here's a new one and really hope you'll like it! It's so tasty, it's vegan (of course 😋 ), healthy and full of vitamins and antioxidants!!
Because I used frozen bananas it has a creamy, smooth texture, the blueberries give it the dark purple colour but also the antioxidants and the seeds with which i topped it give a nice crunchyness but also some healthy fats and proteins.
Bananas contain a big amount of potassium which can help to lower blood pressure and reduce strain on the cardiovascular system! Potassium is a mineral and is has as well several other health benefits, such as maintaining fluid levels in the body and regulating the movement of nutrients and waste products in and out of cells, it helps muscles to contract and nerve cells to respond. One medium sized banana contains 422mg of potassium. But not only potassium is found in bananas, but also a lot of fiber, folate and antioxidants, such as vitamine C. People who follow a high fiber diet have in general a lower risk for cardiovascular diseases and have a lower "bad" cholesterol level (LDL). As well does the fiber help for a good digestive system, one medium sized banana contains about 10% ofa persons daily need of fiber! And a protein which acts as an antioxidat called lectin may help to prevent cancer cells from groing (wow!)
Here are some nutritional facts about bananas:
Alpha and beta carotene, selenium, choline, and vitamin C all have antioxidant properties.
Blueberries are an other great source of health benefits and are many times named a superfood. They're low in calories and high in nutrients, such as vitamine C and K, manganese and of course fiber. One cup of blueberries contain around 4g of fiber, 24% of the recommended daily intake of vit. C, 36% of vit. K and 25% of manganese and since they are 85% (!) water one cup of these yummy little fruits has only 84 calories and 15g carbs. Blueberries are the king of antioxidants and have way more of it than bananas. They contain especially an antioxidant from the group of flavonoids which is probably responsable for the many of its health benefits.
In our modern life oxidative DNA damage is a real problem and is a reason why we grow older, but it also plays a role in manifesting dangerous diseases! Beacuse of the high amount found in these berries they can help neutralize some of the free radicals that damage your DNA. As well as bananas blueberries help protecting your heart, regulate your blood pressure and the level of the "bad" (LDL) colesterol (a daily intake of 50-gram serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people.
For me personally one other fact is very interesting: Since I work out quite a lot and do of course my daily ballet classes and rehearsals I was pleased to find out that blueberries help preventing muscle damage and muscle fatigue due to their antiinflammatory benefits.
Onthe bottom line both, bananas and blueberries help preventing many diseases such as heart damage, high blood pressure and LDL colesterol, diabetes and may improve your brain memory!
The recipe is very easy and doesn't need a big amount of kitchen tools. I made my smoothie bowl in a small food procesoor, but a blender or a hand mixer will do the same, may need though a bit more of extra liquid to blend everything easily. You can topp your smoothie bowl with whatever you like and have in your kitchen. I used a mix of sunflower and pumkinseeds and bit of a chocolate brownie crumbs (replacing granola).
Best freeze the bananas already slized over night to make sure they're ready to use.
So here comes the ingredient list:
1.5-2 frozen bananas
1/4-1/3 cup bluebrries (i used frozen ones but defrosted them in the fridge over night)
a splash of plant-based milk
seeds, granola, chocolate chips as topping
Add everything into your food processor or blender until a smooth smoothielike paste is ready, then pour it into a bowl and decorate with your favourite toppings.
And ready is your health benefit-antioxidant-smoothie bowl bomb. 👍😋
Because I used frozen bananas it has a creamy, smooth texture, the blueberries give it the dark purple colour but also the antioxidants and the seeds with which i topped it give a nice crunchyness but also some healthy fats and proteins.
Bananas contain a big amount of potassium which can help to lower blood pressure and reduce strain on the cardiovascular system! Potassium is a mineral and is has as well several other health benefits, such as maintaining fluid levels in the body and regulating the movement of nutrients and waste products in and out of cells, it helps muscles to contract and nerve cells to respond. One medium sized banana contains 422mg of potassium. But not only potassium is found in bananas, but also a lot of fiber, folate and antioxidants, such as vitamine C. People who follow a high fiber diet have in general a lower risk for cardiovascular diseases and have a lower "bad" cholesterol level (LDL). As well does the fiber help for a good digestive system, one medium sized banana contains about 10% ofa persons daily need of fiber! And a protein which acts as an antioxidat called lectin may help to prevent cancer cells from groing (wow!)
Here are some nutritional facts about bananas:
| Nutrient | Amount in one medium banana | Daily adult requirement |
| Energy (calories) | 105 | 1,800–3,000 |
| Carbohydrate in grams (g) | 27, including 14.4 g of sugar | 130 |
| Fiber (g) | 3.1 | 25.2–33.6 |
| Protein (g) | 1.3 | 46–56 |
| Magnesium (mg) | 31.9 | 320–420 |
| Phosphorus (mg) | 26 | 700 |
| Potassium (mg) | 422 | 4,700 |
| Selenium in micrograms (mcg) | 1.9 | 55 |
| Choline (mg) | 11.6 | 425–550 |
| Vitamin C (mg) | 10.3 | 75–90 |
| Folate (mcg DFE) | 23.6 | 400 |
| Beta carotene (mcg) | 30.7 | No data |
| Alpha carotene (mcg) | 29.5 | No data |
Blueberries are an other great source of health benefits and are many times named a superfood. They're low in calories and high in nutrients, such as vitamine C and K, manganese and of course fiber. One cup of blueberries contain around 4g of fiber, 24% of the recommended daily intake of vit. C, 36% of vit. K and 25% of manganese and since they are 85% (!) water one cup of these yummy little fruits has only 84 calories and 15g carbs. Blueberries are the king of antioxidants and have way more of it than bananas. They contain especially an antioxidant from the group of flavonoids which is probably responsable for the many of its health benefits.
In our modern life oxidative DNA damage is a real problem and is a reason why we grow older, but it also plays a role in manifesting dangerous diseases! Beacuse of the high amount found in these berries they can help neutralize some of the free radicals that damage your DNA. As well as bananas blueberries help protecting your heart, regulate your blood pressure and the level of the "bad" (LDL) colesterol (a daily intake of 50-gram serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people.
For me personally one other fact is very interesting: Since I work out quite a lot and do of course my daily ballet classes and rehearsals I was pleased to find out that blueberries help preventing muscle damage and muscle fatigue due to their antiinflammatory benefits.
Onthe bottom line both, bananas and blueberries help preventing many diseases such as heart damage, high blood pressure and LDL colesterol, diabetes and may improve your brain memory!
The recipe is very easy and doesn't need a big amount of kitchen tools. I made my smoothie bowl in a small food procesoor, but a blender or a hand mixer will do the same, may need though a bit more of extra liquid to blend everything easily. You can topp your smoothie bowl with whatever you like and have in your kitchen. I used a mix of sunflower and pumkinseeds and bit of a chocolate brownie crumbs (replacing granola).Best freeze the bananas already slized over night to make sure they're ready to use.
So here comes the ingredient list:
1.5-2 frozen bananas
1/4-1/3 cup bluebrries (i used frozen ones but defrosted them in the fridge over night)
a splash of plant-based milk
seeds, granola, chocolate chips as topping
Add everything into your food processor or blender until a smooth smoothielike paste is ready, then pour it into a bowl and decorate with your favourite toppings.
And ready is your health benefit-antioxidant-smoothie bowl bomb. 👍😋
