Sugar-Free Fruity Fit Smoothie
A summer favorite: a smoothie with the flavor of fruit ice cream. It's a fantastic recipe, packed with vitamins and sure to cool you down. It's a great recipe with few ingredients and can be made in just 5 minutes. If you have strawberries, bananas, or frozen fruit in your freezer beforehand, that would be perfect. I only froze the strawberries; the softness of the banana will add elasticity to the smoothie. I really love this ice cream-like consistency and I recommend you try it. If you want to eat it in a cone, you can make the smoothie a little thicker and freeze it in the refrigerator, so you can get round scoops of ice cream.
Why I Recommend This Fruity, Sugar-Free Smoothie, What Are Its Ingredients?
It contains banana, strawberry, and mulberry. I love these fruits, and they're delicious in a bowl as a cold smoothie. You can use other fruits you like instead. I didn't use dates or honey as sweeteners. It gets its natural sweetness from the banana. If you're on a diet and crave a cold dessert, this is perfect for you. Those on a gluten-free diet can easily make this recipe without adding oats. Vegans can make this smoothie recipe with water instead of milk. You'll have a delicious cold smoothie that's low in sugar. Let's look at the benefits of consuming mulberry, strawberry, and banana together.
The key features of this fruit mix are:
Strong Antioxidant Effect: Strawberries and mulberries fight free radicals in the body, greatly contributing to cell renewal and reducing oxidative stress.
High Energy Boost: Bananas and mulberries provide a quick and effective energy boost thanks to their high natural sugar and carbohydrate content.
Digestion and Blood Sugar Balance: The fiber in bananas and mulberries regulates digestion, while strawberries help balance blood sugar and cholesterol.
Muscle and Bone Health: Bananas, with their high potassium and magnesium content, prevent muscle cramps and maintain electrolyte balance.
Important Note: For individuals with sensitive digestion, consuming bananas and strawberries simultaneously may cause mild bloating or gas. Consuming these fruits in liquid form, such as a smoothie/shake, or mixing them with yogurt/milk may facilitate digestion.
Smoothie Preparation Time
*With a food processor or blender: 5 minutes
*If you don't have a food processor or blender, you can mash the fruits at their normal temperature with a fork or in a mortar and pestle: 5 minutes
Adding the milk and letting it sit in the refrigerator takes approximately 10 minutes.
Smoothie Bowl Ingredients
2 Bananas
3 Strawberries
3 tablespoons Mulberries (1 handful)
Half a cup of Oatmeal (optional) I added it. Half a cup of Milk
For the Topping
1 sliced banana
3 sliced strawberries
4-5 mulberries
1 tablespoon of oats
*Instead of milk - Water, Yogurt
*As a sweetener - Honey, Dates
Smoothie Bowl Preparation
1. If you don't have a food processor or blender, you can mash strawberries at room temperature with a fork. Mash banana and mulberry together with the strawberries, then add milk and oat flour. Let it sit in the refrigerator for 10 minutes.
2. If you have a food processor, blend the frozen strawberries with milk.
3. Add the bananas and mulberries to the oatmeal and blend in a food processor.
4. The smoothie bowl is now ready; you can decorate it by slicing and decorating the top with your favorite fruits.
How to Serve?
*You can garnish it with:
Strawberries
Blackberries
Bananas
Avocado
Mulberries
Raisins
Sesame Seeds
Chia Seeds
Flax Seeds
Walnuts-Almonds-Cashews-Hazelnuts-Pistachios
Oats.
For sauce:
Tahini
Melted Dark Chocolate
Sugar-Free White Chocolate
Various types of peanut butter can be added.
Smoothie Bowl Detailed Nutritional Values
Total Values for the Entire Bowl
Calories: 702 kcal
Protein: 17.6 grams
Fat: 6.8 grams
Carbohydrate: 142.5 grams
Individual Calorie Breakdown of Ingredients
For the Base of the Bowl:
2 Bananas: 210 kcal
3 Strawberries: 10 kcal
3 Tablespoons Dried Mulberries (1 handful): 115 kcal
Half a Cup of Oatmeal (Approximately 50 grams): 185 kcal
Half a Cup of Semi-Skimmed Milk (100 ml): 47 kcal
For the Topping:
1 Sliced Banana: 105 kcal
3 Sliced Strawberries: 10 kcal
4-5 Dried Mulberries: 15 kcal
1 Tablespoon Oatmeal (Approximately 10 (grams): 37 kcal
Serving Size Suggestion
This smoothie bowl is a very filling recipe with a high carbohydrate and energy value due to its abundance of fruit and oats. If you are on a weight control phase or prefer a lighter meal, you can divide this bowl into two portions. When divided, one portion will be approximately 351 calories.
Health Note
This smoothie bowl contains no refined sugar and satisfies your sweet tooth in the healthiest way with the natural sugars of banana and mulberry. Thanks to its high fiber content from oat flour and oatmeal, it regulates digestion and provides a feeling of fullness for a long time. It's a great energy boost, especially when you crave something sweet or as a breakfast alternative after a busy day.
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