Green Goodness Bowl

In this smoothie bowl, the sweet flavour of the pear and dates balances out the savoury taste of the vegetables just beautifully
green Goodness Bowl

Green Kitchen Smoothies

"Frozen vegetables are not exactly the chicest of ingredients as much of their texture is lost when they are thawed. But they are perfect in smoothies as they are often cheaper, available all year round and make them thicker than fresh vegetables do. In this smoothie bowl, the sweet flavour of the pear and dates balances out the savoury taste of the vegetables just beautifully. The avocado adds creaminess, while the ginger, lime and coconut water provide a fresh twist. I add algae or grass powders to my bowl as they provide extra nutrients and have a stunning deep green colour. Beware, though, as they can become overpowering in flavour. Start with just ½ teaspoon and then add more if you prefer. - David Freniel and Luise Vindahl

Recipe excerpted from the cookbook Green Kitchen Smoothies: Healthy and Colorful Smoothies For Every Day by David Freniel and Luise Vindahl. Purchase your own copy here.

2
Servings
148
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 medium-sized ripe pear, seeds removed
  • 1/2 ripe avocado, stone removed
  • 50 grams (1/2 cup) frozen broccoli florets
  • 50 grams (2 oz/ ¾ cup) frozen spinach (organic if possible)
  • 2–4 soft dates, pitted
  • 1/2–1 teaspoon fresh ginger, grated (or 1/4–1/2 teaspoon ground ginger)
  • 1/2–1 teaspoon spirulina powder (or chlorella, wheatgrass or barley grass)
  • 250 milliliter (8 1./2 fl oz/1 cup) coconut water (or milk of choice)
  • juice of 1/2 lime

For the Topping

  • pistachio nuts, finely chopped
  • toasted raw buckwheat*
  • desiccated coconut
  • hemp seeds or bee pollen
  • green kiwi fruit, finely chopped
  • passion fruit or golden kiwi fruit, pulp (mashed)
  • edible flowers, optional

Directions

Roughly chop the pear and add it to a blender along with the flesh of the avocado and the rest of the ingredients. Blend on a high speed until completely smooth.

 

For the Topping

Taste and adjust the sweetness and spiciness to your liking by adding more dates or ginger if necessary, as well as more spirulina if you prefer. Pour into two small bowls or a large one (as featured in the photo). Finish with a sprinkling of the nuts, buckwheat, coconut and seeds, as well as the fruit and flowers, and serve.

* Toast raw (greenish) buckwheat in a dry frying pan (skillet) on a medium heat for approx. 5 minutes or until golden. If you have a sweet tooth, try adding a drizzle of pure maple syrup to the pan. You can also purchase sprouted and dehydrated crunchy buckwheat in health food stores.

Nutritional Facts

Total Fat
4g
6%
Sugar
2g
2%
Saturated Fat
1g
4%
Cholesterol
6mg
2%
Carbohydrate, by difference
22g
17%
Protein
7g
15%
Vitamin A, RAE
175µg
25%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin K (phylloquinone)
23µg
26%
Calcium, Ca
158mg
16%
Choline, total
10mg
2%
Fiber, total dietary
4g
16%
Folate, total
66µg
17%
Iron, Fe
8mg
44%
Magnesium, Mg
38mg
12%
Manganese, Mn
1mg
56%
Niacin
4mg
29%
Phosphorus, P
139mg
20%
Selenium, Se
7µg
13%
Sodium, Na
214mg
14%
Water
141g
5%
Zinc, Zn
1mg
13%