Sometimes you just feel like having a little crunch with your breakfast. You want the smoothness of a smoothie with a little something…..extra. This acai- strawberry-granola smoothie bowl is all that and more. It has a thick creamy irresistible texture with the crunch of homemade granola. Oh, and you can add a couple blueberries and strawberries for decoration.
This bowl is jam packed with antioxidants, protein, fiber, and important vitamins and minerals! If you have a long day ahead of you and are looking for something to hold you over, look no further!
Grab your goodies!
I used the ninja bullet for this, but any blender will suffice! They do not endorse me, I honestly think they just work the best and are super fast!
After you’ve blended up your base, add your toppings and you’re done! You’re beautiful bowl should look a little something like this!
I mean, c’mon, isn’t this so pretty?
- Calories: 590
- Protein: 9g
- Carbohydrates: 99 g
- Fiber: 11g
- Added Sugars: 0g
Great source of Vitamin C, Potassium, Vitamin A, Calcium, Iron, Protein, and Fiber!
Potassium and Calcium
- Blood pressure
- Potassium keeps our blood pressure low because it is an important intracellular electrolyte. That means that it helps to maintain blood homeostasis so that we have an adequate amount of fluid inside and outside our cells.
- Bone Health
- Builds strong bones because it is a part of the substances that make up our bones. Our bodies will pull calcium from our bones when needed and then replace with new calcium that we receive from our diet. Thus, we need to have an adequate amount of new calcium to ensure that our bodies have enough to replace the old calcium.
- Protects Against Anemia
- Iron is a part of the hemoglobin molecule, which carries oxygen to every part of our body. Without this, the hemoglobin molecule is not able to carry as much oxygen or make as much hemoglobin. This is all-around bad for our bodies and can lead to things such as iron-deficiency anemia.
- Eye Health
- Vitamin A, also known as retinol, helps protect our vision. Vitamin A is a precursor to rhodopsin, which is a pigment found in our rods. These rods, in turn, help us see in dimly lit rooms and darker settings. Vitamin A is essential for us to be able to see at night!
- Protein is primarily digested in our stomachs by an enzyme named pepsin. When we begin to eat food, our stomach begins to secrete hydrochloric acid so that when the food hits our stomach, hydrochloric acid can begin to break it down. Hydrochloric acid, in turn, activates pepsinogen and converts it to pepsin (its active form). Pepsin breaks down protein in our stomachs. Thus, when we have an ample amount of protein in our diet, it delays gastric emptying, our food moving to the small intestine, because it takes a longer time for pepsin to break down all of the protein in our stomachs. Therefore, by having a sufficient amount of protein in our diet, we can remain full for longer.
- Building blocks of our bodies
- Protein is the building blocks of our bodies. The collagen for our skin, bones, and teeth are all made from protein. Additionally, the alpha keratin substance that comprises our hair and nails is also made of protein. In fact, did you know that people with curly hair have different disulfide bond arrangements in their alpha keratin structures? I know, so cool right? It’s important that we have a sufficient amount of protein in our diet so that it can perform all of the functions that it is supposed to (i.e. regenerating tissue, elongating our hair, strengthening our muscles, etc.).
- Soluble Fiber
- There are two types of fiber, soluble and insoluble. Soluble fiber is found in fruits, beans, and some grains and absorbs water as it moves through our digestive system. The solubility of this fiber enables it to move more easily through the digestive tract and prevents constipation. Additionally, fiber is not digestible because it contains cellulose, a substance that humans do not have the enzymes to break down. Thus, because we can’t digest this, it takes longer for our fiber to pass through our digestive systems, which increases our satiety. Not only does it keep us full for longer, it also delays the accessibility of the nutrients in our food. This may seem like it would be a bad thing, however, it is actually very good. This characteristic enables blood sugar to enter the blood stream slower giving us a low-glycemic effect. A low-glycemic effect is beneficial because it leads to a slower insulin release. This slower insulin release helps to protect us from diabetes as well as keeps our blood sugar levels within acceptable ranges. Soluble fiber is very important!
- Insoluble Fiber
- Insoluble fiber is fiber that does not absorb water. It can be found in foods such as whole grains, nuts, seeds, and some fruits and vegetables such as celery. It, like soluble, fiber can also help to regulate bowel movements and prevent constipation by helping to pull food through the digestive tract. (3)
- “The Mechanism for Vitamin A Improvements in Night Vision.” EBM Consult. Evidence Based Medicine-Consult, Oct. 2015. Web. 20 July 2017.
- Voet, Donald. Fundamentals of Biochemistry. Chichester: Wiley, 2016. Print.
- “What’s the Difference Between Soluble and Insoluble Fiber?” com. Cynthia Sass, 31 Aug. 2016. Web. 22 July 2017.