Smoothie Breakfast Bowls-A Bowl a Day Will Help to Lower Your Cholesterol
Richard E. Collins, MD
THE COOKING CARDIOLOGIST®
Tired of drinking your breakfast in a glass? Then chow down to a breakfast bowl that has texture, fiber and spoonfuls of goodness. The bowl concept creates greater variations to a traditional smoothie. A variety of toppings can be created each day.
The difference in the breakfast bowl verses a smoothie is the “pudding-like” consistency. As a result, thickeners are added such as a banana, yogurt, flax and/or chia seeds.
This breakfast bowl also adds another food ingredient:
Step One food products are a line of recently developed food items that contain plant sterols, a perfect addition to your breakfast bowls. Each Step One product contains approximately 1,000 mg of plant sterols. These are naturally occurring and lower your cholesterol absorption in the gut. Consumption of 2,000 to 3,000 mg per day will drop cholesterol levels by 15-17%. Plus each serving adds fiber, omega-3 fats (approximately 2,000 mg) and anti-oxidants.
Tropical Mango Coconut Oatmeal Smoothie Bowl
In this bowl, the oatmeal is a blend of oats, blueberries and cinnamon plus those heart healthy extras in the package. With the fresh fruit, it is a spectacular dish. Most smoothies are made from frozen fruit, but I preferred chilled ingredients to nearly room temperature especially with the warm oatmeal. If preferred, the oatmeal can be chilled, but be sure to add more liquid.
For the smoothie bowl:
¼ cup chopped chilled fresh mangos
¼ cup chopped chilled fresh pineapple
½ small banana
¼ cup Greek styled coconut yogurt, such as Chobani, 2%
2T So Delicious coconut creamer
For the oatmeal:
Prepare according to package instructions of Step One Foods oatmeal. Add ½ cup boiling water with 2T So Delicious Coconut Creamer. Let soak for three minutes.
For the topping:
2T fresh blueberries
1T shredded or shaved coconut, sweetened or unsweetened according to taste
Additional mango slices if desired
In a blender or small food processor, blend all fruit and the banana. Add the yogurt and So Delicious. Blend until smooth. Divide the bowl in half with the mango smoothie on one side and the oatmeal on the other. Run a line of fresh blueberries down the center with rows of coconut and mango.
Serves 1. Serving size: One bowl with toppings. Nutritional analysis does not include toppings or garnishes.
Nutrition Info: Calories: 350, Total Fat: 8 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: < 5 mg, Sodium: 25 mg, Carbohydrate: 57 g, Fiber: 9 g, Protein: 12 g, Omega-3 Fatty Acids: 2093 mg, Plant Sterols: 1029 mg
Diabetic Exchanges: 3 Carbs, 1 Fat, 1 Protein
Mocha Coffee Banana Breakfast Bowl
Do you dislike making breakfast: first the coffee, then the cereal followed by a high protein fruit smoothie? Then have your coffee without brewing it and your protein with a delicious sprinkling of oat bran, chia seeds, flax, cranberries, walnuts, banana and raisins, all in the same bowl. Bring on the stress of the day as your tank will be full of goodness.
For the bowl:
½ cup Orgain Organic Creamy Chocolate Shake with 16g of protein, available at Sprouts
¾ of a banana, sliced, reserve the other ¼ of banana for topping
½ cup vanilla Greek styled yogurt, fat free
For the topping:
1 package Step One Foods sprinkles
5-6 dark chocolate espresso beans, crushed
¼ of the sliced banana reserved from the smoothie recipe
1T shredded or shaved coconut sweetened or unsweetened according to preference
Extra chopped almonds or walnuts if desired
Prepare the smoothie in a blender or food processor. For a thicker consistency, add more yogurt. Pour into the breakfast bowl. Add the toppings, first the sprinkles, then the espresso beans, remaining sliced banana, coconut and extra nuts if desired.
Serves 1. Serving size: One bowl. Nutritional analysis does not include toppings except for the Step One sprinkles.
Nutrition Info: Calories: 360, Total Fat: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: < 5 mg, Sodium: 140 mg, Carbohydrate: 58 g, Fiber: 8 g, Protein: 21 g, Omega-3 Fatty Acids: 3232 mg, Plant Sterols: 1017 mg
Diabetic Exchanges: 3 Carbs, 1 Fat, 2 Protein