Grapes are a wonderful snack, but have you ever thought about blending them up to make a purple smoothie bowl?
- What Is A Smoothie Bowl?
- Is It Heart Healthy?
- How to Make a Smoothie Bowl
- Watch How It’s Done
- Can I Make This Smoothie Bowl In Advance?
- Frequently Asked Questions:
- Other Smoothie Recipes
- Final Thoughts
What Is A Smoothie Bowl?
Smoothie bowls are like smoothies, but instead of sipping them, they are so thick that you can eat them with a spoon. Kinda like you would a soup.
Some may argue that when you use a utensil (instead of a straw), the meal is more filling. This may be because it takes longer to consume your meal, and eating slower can help your brain catch up to your stomach’s fullness signals.
Is It Heart Healthy?
This purple smoothie bowl recipe is heart-healthy because the main ingredient is concord grapes.
A concord grape is a little purple ball, found on grape vines. It is the traditional grape to make grape juice or wine. They have a short season in mid-September and provide an impressive amount of nutrients in every bite.
Corncord grapes have thick dark purple skin with crunchy seeds. My toddler describes their taste as sweet on the outside and sour on the inside. They help achieve this rich purple color in the dish.
Concord grapes contain antioxidants called polyphenols, and research suggests that certain polyphenols may play a role in supporting healthy circulation due to vasodilation of arteries, lowering blood pressure, and improving heart health (1).
This smoothie bowl is a perfect breakfast smoothie as it offers an excellent balance of protein, fat, and carbohydrates at:
- 46 grams of carbohydrate with 13 grams coming from fiber (meeting 46% of recommended fiber intake for females)
- 15 grams of plant protein, a perfect amount of protein for a meal
- 12 grams of heart-healthy unsaturated fats to keep you full
- A whopping 781 mg of potassium or 23% of an adult’s recommended intake
- Concord grapes – supports a healthy heart and provides sweetness
- Blackberries – also supports a healthy heart and provides sweetness
- Coconut water – is a great source of potassium and adds flavor
- Oats – used to thicken the smoothie and provide a dose of cholesterol-lowering soluble fiber
- Hemp seed – plant-based protein
- Coconut – provides crunch and color contrasting white color
- Pumpkin seeds – full of heart-healthy nutrients and fiber
I’d recommend using frozen blackberries to help create a thick smoothie. Frozen produce is just as healthy as fresh because they are flash frozen at the time of picking.
Frozen fruit is usually cheaper too! I always stock up on these when there is a sale.
Other purple smoothie bowl toppings that would go well on this grape smoothie bowl are:
- sesame seeds – white is visually appealing against the purple
- chia seeds – provide healthy omega-3 fats and soluble fiber
- yogurt swirl – adds protein and a color contrast
- peanut butter – plant-based protein and healthy fats
- nutty granola – to include a lovely crunch with heart-healthy fats
Toppings are limitless and can be whatever you have in your cupboard or fridge. I recommend topping it with protein and healthy fat to balance out the nutrient content as the smoothie already provides a good source of carbohydrates from the fruit.
How to Make a Smoothie Bowl
1. Add the ingredients to the blender.
2. Blend the smoothie to desired consistency. Since you will be eating this with a spoon you need it to be thick. Other ways to thicken the smoothie are:
- add less liquid
- use frozen fruit when possible
- throw in some ice cubes
3. Top with desired toppings, protein goes well here to make it a balanced dish and a perfect meal replacement.
Watch How It’s Done
Can I Make This Smoothie Bowl In Advance?
I do not suggest making this berry smoothie bowl in advance as the texture doesn’t keep well.
Instead, I would recommend prepping all the ingredients (grapes, blackberries, and oats), the night before, by measuring and adding them to a zip-lock bag.
Then in the morning, all you need to do is add the coconut water and the pre-portioned zip-lock bag ingredients to your blender to make this grape smoothie bowl. It will be done in a flash.
Frequently Asked Questions:
How To Add Protein To Smoothie Bowl
This purple smoothie bowl is high in protein at 15 grams per serving because of the addition of hemp seeds, oats, and pumpkin seeds. Other plant-based proteins you could add to this are nuts like sliced almonds or different types of seeds.
How To Freeze Smoothie Bowl
I do not recommend freezing smoothie bowls as desired consistency will be altered. Instead, you can prep the ingredients in advance by adding the pre-portioned dry ingredients to a container or zip lock bag, to be added to the blender when desired.
What Makes Smoothie Bowls Thicker
An easy way to make smoothie bowls thicker is to use less liquid. When blending ingredients only add 1 tbsp of liquid at a time to reach desired consistency.
Other ways to thicken smoothie bowls are to use oats, tofu, avocado, frozen ingredients, fibrous fruits and vegetables, avocado, ice cubes, or yogurt.
Are Smoothie Bowls Actually Healthy?
Smoothie bowls can be healthy if they provide a balance of carbohydrates, protein, and healthy fats like this grape smoothie bowl.
Smoothie bowls have the tendency to be rich in fruits, and thus high in carbohydrates and low in protein and fat. Be sure to keep your recipe balanced by adding healthy protein and fat as a topper with nuts and seeds, nut butter drizzle, or hemp seeds.
Are Smoothie Bowls Good For Weight Loss?
Like drinkable smoothies, they can be a good source of nutrients, protein, and fiber. Be sure to watch your portion size, as it is easier to pour a larger serving into a bowl, than a drinking cup.
Also, make sure the toppings you choose are providing weight management nutrients like protein and fiber, instead of empty calories.
What Is The Point Of A Smoothie Bowl?
The point of a smoothie bowl is to have a thick smoothie, and as a result, needs to be eaten with a spoon. Smoothie bowls usually have less liquid, and more whole foods which may make them more nutritionally dense.
Other Smoothie Recipes
It’s tricky to eat the purple color of the rainbow since purple sweet potatoes, purple carrots, and purple cauliflower are hard to find. So dig into this spoonable blackberry smoothie bowl to get your much-needed heart-healthy nutrients for the day.
And if you are looking for other heart-healthy meals subscribe to my newsletter for a FREE 7-day heart-healthy meal plan to get you started on lowering your blood pressure or cholesterol today.
Purple Smoothie Bowl
- 1 Blender
- ¼ cup concord grapes
- 1 cup frozen blackberries
- ½ cup coconut water
- ¼ cup rolled oats
- 1 tbsp hemp seeds
- 1 tbsp coconut
- 1 tbsp pumpkin seeds
- Combine grapes, blackberries, oats and coconut water in a blender and puree until smooth. Add a touch more liquid if necessary, but keep in mind it should be thick and spoonable.
- Transfer to a bowl and garnish with the hemp seed, pumpkin seed an coconut toppings Enjoy!