Get Blending for Breakfast: Peanut Butter Smoothie Bowl
While I love smoothies as much as the next dietitian, they aren’t always as filling as other breakfast options. That’s where a smoothie bowl comes in. With less liquid and more toppings, a smoothie bowl has the added benefit of being chewed rather than being swallowed.
The chewing process, also known as mastication, is extremely important for your health and how mindfully you eat food. The longer you chew, the longer it takes to finish a meal, which can help you eat less overall. Since it takes roughly 15 to 20 minutes for your brain and stomach to recognize fullness, slower eaters consume 10 to 20 percent fewer calories compared with those who rush through a meal. Chewing is not only beneficial to digestion, but it also helps increase satisfaction in a meal. When you take the time to properly chew, you are able to slow down, savor each bite and fully enjoy all the flavors your food has to offer.
This peanut butter version has been my go-to for some time now. I’m a sucker for anything peanut butter, and this creamy bowl is no exception. The trick to making a smoothie into a bowl is blending until it’s really thick. The texture should be closer to soft serve than to a traditional smoothie.
For this bowl, I used Greek yogurt, frozen bananas and ice to create a satisfying bowl that will leave you full for hours. While the toppings are up to you, I prefer a mix of nuts and seeds for a crunchy texture. If you’re in the camp that thinks peanut butter tastes better with a little chocolate, add in a tablespoon or two of cocoa powder and top the bowl off with a generous handful of cacao nibs.
Peanut Butter Smoothie Bowl
Makes 2 large bowls
2 frozen bananas, chopped into chunks
1/2 cup 0% plain Greek yogurt
1 cup unsweetened almond milk
1 cup ice
1/4 cup creamy peanut butter
1 tablespoon chia seeds
1 teaspoon vanilla extract
Pinch salt (if peanut butter is unsalted)
Peanut butter drizzle
Place all ingredients in a blender and puree until creamy and smooth. Depending on the power of your blender, this may take up to 2 to 3 minutes.
Pour into individual bowls and top with garnishes of choice.
Per serving: Calories 366; Fat 20 g; Cholesterol 0 g; Sodium 254 mg; Potassium 756 mg; Carbohydrate 39 g; Fiber 7 g; Sugars 20 g; Protein 15 g
Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge, a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.”