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.
Servings 4
Calories 222kcal
Equipment
- High-powered blender with a tamper
- Measuring cups and spoons
- Serving bowls
Ingredients
- 3 Tbsp hemp hearts
- 1 cup 220 g low-fat cottage cheese (2% milkfat)
- ⅓ tsp fine sea salt
- 4 cups lightly packed fresh baby spinach
- 3 ½ cups frozen mango chunks
- 2 small ripe bananas broken into chunks
- ½ cup frozen riced cauliflower
- ¼ cup cold water plus more as needed
- Optional Toppings: Low-sugar granola fresh berries, sliced almonds, bee pollen
Instructions
- Create the Liquid Foundation : In the canister of a high-powered blender, combine the cottage cheese, hemp hearts, salt, 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 cottage 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 is our secret weapon for adding 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, pressing the ingredients down in all four corners to encourage 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, with no visible flecks remaining. 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 in the refrigerator or freezer.Thickness Troubleshooting:
If the blender stalls, you may need more liquid. Add one tablespoon of cold water at a time until the blades catch and a vortex forms. 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, but note this will alter the sodium content. Frozen pineapple can be substituted for half of the mango for a more acidic, tangy flavor profile.Nutrition (per serving, approximate):
Serving Size: 1 bowl (without toppings)- Calories: 222
- Total Fat: 5.8 g
- Saturated Fat: 1.3 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 3.1 g
- Monounsaturated Fat: 0.9 g
- Cholesterol: 6 mg
- Sodium: 400 mg
- Total Carbohydrate: 36 g
- Dietary Fiber: 4.8 g
- Total Sugars: 27 g
- Includes: 0 g Added Sugars
- Protein: 11.7 g
- Vitamin D: 0 mcg
- Calcium: 128 mg
- Iron: 1.6 mg
- Potassium: 757 mg
- Vitamin C: 70 mg