- Storage: Best enjoyed fresh; texture and color fade on standing.
- Thickness troubleshooting: If the blender stalls, add 1 Tbsp cold water at a time until the blades catch. For a thicker bowl, add a few ice cubes with the frozen fruit.
- Ingredient swaps: Plain, low-fat Greek yogurt can replace cottage cheese; use a low-sodium option.
DASH-Adapted Emerald Mango Power Bowl
A luxuriously thick, vibrant green smoothie bowl with tropical fruit, powerhouse greens, and protein. Creamy, scoopable, and nutrient-dense.
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 a high-powered blender, combine cottage cheese, hemp hearts, and cold water. Secure the lid and blend on medium for about 20 seconds until smooth.
- Wilt the greens: Add spinach. Pulse until fully incorporated, scraping down the sides as needed.
- Introduce the frozen fruit: Add frozen mango evenly over the green base.
- Add the creamifiers: Add banana chunks and frozen riced cauliflower.
- Begin the power blend: Secure the lid. Start on low and use the tamper to press ingredients toward the blades. Use the tamper only with the lid on; never insert utensils.
- Ramp up and finalize: Increase to high and continue blending/tamping for 45–75 seconds. Mixture is ready when thick and scoopable—similar to soft-serve—and holds on a spoon without running. Stop if the mixture warms to avoid thinning.
- Serve immediately: Divide among four bowls. Add desired toppings and enjoy right away.