I have been reading How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
and perusing The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease
. I know I'm late to the game, but to tell the truth, I figured the recommendations in Dr. Michael Greger's books would be pretty close to the plant-based diet I currently enjoy. And they definitely are, but Dr. Greger's Daily Dozen checklist has been helpful in encouraging me to get more nutrient-dense foods in my diet (as well as water and exercise) on most days.I have found that in order to check off most of the 24 boxes on the Daily Dozen checklist, it's helpful (pretty much necessary) to start the day with a healthy breakfast that includes at least a few of the items on the checklist. That's where this smoothie comes in. You can check off a few boxes with just one lovely bowl of fruity, superfoods goodness.
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With a smoothie bowl base that includes banana, peaches and raspberries, this delicious bowl checks off two out of three of the "other fruits" category. The Daily Dozen also calls for a serving of berries, separate from the three other fruits. A serving of berries is 1/2 cup, fresh or frozen or 1/4 cup of dried berries. This vegan smoothie bowl recipe includes 1/4 cup of frozen raspberries. If you add a small handful of dried berries (like goji berries, mulberries
and golden berries) to the toppings, you'll be able to check off the "berries" box for the day. In addition, you'll get half your daily flaxseed. (Feel free to add the whole tablespoon if your stomach can tolerate it and you don't mind the flavour.) The optional Medjool date also contributes to your fruits. Add a sliced banana on top of your smoothie bowl and your minimum amount of fruit for the day is complete! This smoothie bowl also makes for one check mark on your daily beverages.For the toppings, get as creative as you like. If you're into the Daily Dozen, seeds such as chia seeds, pumpkin seeds and sunflower seeds will check off your nuts and seeds box. You could also add a dollop of nut butter. Other toppings that I suggest for this superfoods smoothie bowl are coconut flakes and cacao nibs. That purple-hued topping in the middle of my smoothie bowl is elderberry crystals
, which can be helpful in fighting off colds. I have called this a "superfoods" smoothie in honour of the powerful antioxidant and nutrient qualities offered by fresh and dried berries, ground flax and other seeds. 
This Superfoods Peach Smoothie Bowl has a cup of frozen peaches as its foundation, perfect for winter when fresh fruits are not abundantly available here in Canada. I think this bowl is so pretty with its gentle peachy hue and all the different sizes and shapes of toppings sprinkled on top. Sliced strawberries would also be really pretty, of course. Green kiwi slices would be a lovely contrast to the other colours too. Clementine wedges would be great. This smoothie bowl is naturally vegan, gluten-free and nut-free (unless you put that dollop of nut butter on top, of course). It's a healthy, plant-based breakfast, lunch or snack.
If you're interested in Dr. Greger's Daily Dozen checklist, there's a handy app (iOS and Android) for checking off the boxes each day. If you check it off daily for a week or two, you'll get a good idea of how many of the suggested foods you're eating on a regular basis.
Questions for you
Have you read How Not to Die? Have you tried the Daily Dozen checklist? What toppings do you like on your smoothie bowls?
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Superfoods Peach Smoothie Bowl Recipe
by
Ingredients (1 serving)
- 3/4 cup non-dairy milk, such as soy
- 1 banana
- 1 cup frozen sliced peaches
- 1/4 cup frozen raspberries
- 1/2 Tbsp ground flaxseed
- 1 Medjool date, pit removed (optional)
- banana slices, pumpkin seeds, sunflower seeds, chia seeds, coconut flakes, goji berries, dried mulberries, dried golden berries, cacao nibs, elderberry crystals
Instructions
Add all ingredients, except toppings, to a blender and blend until smooth. If you don't have a high-power blender, you may want to omit the date. You can also try this recipe in your food processor - hold the lid down tight to avoid splatter.
Pour into serving bowl and add toppings. Enjoy!
I've never had a smoothie bowl so this is an impetus to try!
ReplyDeleteOh yay! Hope you enjoy it!
Deletelove to try a smoothie bowl. The pictures look so appetizing!
ReplyDeleteI would totally enjoy eating this smoothie bowl .. and my husband would love it, too.
ReplyDeleteI haven't read the book or tried the checklist, or tried a smoothie bowl, but I do make a smoothie with healthy ingredients several times a week. This book would probably help me make it even more healthy.
ReplyDeleteThe Peach Smoothie bowl looks delicious.
ReplyDelete