DASH-Adapted Emerald Mango Power Bowl
A luxuriously thick, vibrant green smoothie bowl blending tropical fruit with powerhouse greens and protein. It’s a refreshingly creamy, nutrient-dense start to your day that keeps you energized and satisfied, all while being fully compliant with the heart-healthy DASH diet.
Servings 4 bowls
Calories 230kcal
Equipment
- High-powered blender with a tamper
- Measuring cups and spoons
- Serving bowls
Ingredients
- 3 Tbsp 30 g hemp hearts
- 1 cup 220 g no-salt-added low-fat cottage cheese (2% milkfat)
- 4 cups lightly packed (120 g) fresh baby spinach
- 3 ½ cups 578 g frozen mango chunks
- 2 small 200 g ripe bananas, broken into chunks
- ½ cup 85 g frozen riced cauliflower
- ¼ cup 60 mL cold water, plus more as needed
- Optional Toppings: Low-sugar granola fresh berries, sliced almonds
Instructions
- Create the Liquid Foundation: In the canister of a high-powered blender, combine the no-salt-added cottage cheese, hemp hearts, and cold water. Secure the lid and blend on medium speed for about 20 seconds, or until the mixture is completely smooth and uniform.
- Wilt the Greens: Add the fresh baby spinach to the blender. Pulse several times until the spinach is fully incorporated into the cheese base, creating a vibrant green liquid. Scrape down the sides of the canister if needed.
- Introduce the Frozen Fruit: Add the frozen mango chunks to the blender, distributing them evenly over the green base.
- Add the Creamifiers: Toss in the banana chunks and the frozen riced cauliflower. The cauliflower adds nutrients and thickness without affecting the fruity flavor.
- Begin the Power Blend: Secure the lid firmly. Start the blender on its lowest setting. Immediately begin using the tamper to press the ingredients down in all four corners, encouraging flow toward the blades.
- Ramp Up and Finalize: Steadily increase the blender's speed to high. Continue blending and tamping for 45 to 75 seconds. The mixture is ready when it churns into a thick, scoopable consistency, similar to soft-serve ice cream. Be careful not to over-process, as this can generate heat and thin the texture.
- Serve Immediately: Swiftly divide the thick smoothie mixture among four bowls. Customize with your favorite toppings and enjoy right away.
Notes
- Storage: This bowl is best enjoyed fresh. It does not store well and will lose its thick texture and vibrant color.
- Thickness Troubleshooting: If the blender stalls, add one tablespoon of cold water at a time until the blades catch. For an even thicker bowl, you can add a few ice cubes along with the frozen fruit.
- Ingredient Swaps: For a different protein base, you can use plain, low-fat Greek yogurt, which is also a DASH-friendly, low-sodium option.