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!
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.
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 732 mg | (18 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 27.6 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 40 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
