Smoothie Recovery Bowl

With summer approaching, nothing satisfies the need for something refreshing and fruity as a smoothie bowl! This one is built for recovery, and by that I mean it has the ideal ratio of 3 grams of carbohydrates to each 1 gram of protein to fuel your body’s recovery from exercise AND to replenish your muscles’ glycogen stores. Honestly, though, this recipe is good for any time. It makes a nourishing breakfast or wholesome snack. This recipe is sweetened entirely by fruit, has ~175 calories and is an excellent source of bone-building calcium and a good source of protein, fiber and potassium.  Plus, in my experience, teens and even younger kids often love to create their own customized blends.   

Ingredients (serves 1)
6oz plain lowfat yogurt
½ cup frozen cherries
½ cup frozen strawberries
2oz soymilk

1. Throw it all in a blender.
2. Mix it up.
3. Pour into a pretty bowl

*Optional toppings: adding some healthy fats helps this smoothie bowl stay with you longer. I recommend chia seeds, hemp hearts, and/or almost any nut or seed. Plus, major bonus points go to those of you who add in some greens too, such as spinach or kale.


Nutrition Facts
Servings: 1
Amount per serving
Calories 180
% Daily Value*
Total Fat 2.7g 3%
Saturated Fat 1.3g 7%
Cholesterol 7mg 2%
Sodium 145mg 6%
Total Carbohydrate 30.2g 11%
Dietary Fiber 3g 11%
Total Sugars 23.1g
Protein 10.5g
Vitamin D 1mcg 7%
Calcium 360mg 28%
Iron 1mg 7%
Potassium 435mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
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