Guilt-Free Delicacy

Smoothie Bowl with Coconut, Mango and Passion Fruit

5
Average: 5 (6 votes)
(6 votes)
Smoothie Bowl with Coconut, Mango and Passion Fruit

Smoothie Bowl with coconut, mango and passion fruit - The super healthy bowl brings in the morning sun!

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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
560
calories
Calories

Healthy, because

Even smarter

Nutritional values

The exotic mango scores with a high content of provitamin A. As a precursor of vitamin A, it helps our body with cell renewal and ensures healthy mucous membranes. In addition to filling fiber and immune-boosting omega-3 fatty acids, flaxseeds are also rich in nerve-strengthening B vitamins.

The Super Bowl with coconut, mango and passion fruit becomes vegan in no time: Simply replace the honey with a vegetable sweetener such as coconut blossom sugar, maple syrup, rice syrup or agave syrup.

1 serving contains
(Percentage of daily recommendation)
Calorie560 cal.(27 %)
Protein10 g(10 %)
Fat39 g(34 %)
Carbohydrates29 g(19 %)
Sugar added4 g(16 %)
Roughage8.2 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.3 μg(2 %)
Vitamin E6.4 mg(53 %)
Vitamin K1.2 μg(2 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.6 mg(43 %)
Folate101 μg(34 %)
Pantothenic acid0.5 mg(8 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C93 mg(98 %)
Potassium732 mg(18 %)
Calcium80 mg(8 %)
Magnesium120 mg(40 %)
Iron3.1 mg(21 %)
Iodine5 μg(3 %)
Zinc1.7 mg(21 %)
Saturated fatty acids27.6 g
Uric acid41 mg
Cholesterol0 mg
Complete sugar40 g

Ingredients

for
4
Ingredients
2 ripe Mangoes
14 ozs cold Coconut milk
2 ¼ ozs flaxseed (4 TBSP.)
6 Passion fruit
1 Tbsp honey
1 ¾ ozs Brazil nut
1 ½ ozs fresh coconut pulp (4 tablespoons; in strips)
optional garnish:
1 handful Edible flowers
How healthy are the main ingredients?
Coconut milkflaxseedflaxseedhoneyMangoPassion fruit
Preparation

Kitchen utensils

1 Blender

Preparation steps

1.

Peel mangoes and cut flesh from seeds. Slice pulp of 1 mango and set aside; chop remaining pulp and place in a stand blender with coconut milk and 2 tablespoons flaxseed. Cut passion fruit in half and add the pulp of 4 fruits to the blender. Add honey and blend until smooth.

2.

To serve, coarsely chop Brazil nuts. Divide smoothie among 4 bowls or empty coconut halves and top each with 1 passion fruit half, mango slices, nuts, remaining flax seeds and coconut strips. Decorate with edible flowers as desired.