巴西莓碗真的健康嗎?

Seemingly overnight, everyone started eating the "nutritional benefits" of acai bowls. But are acai bowls healthy? It turns out this trendy dish may give off a hot purple health halo.

Acai bowls should be thought of as an occasional treat rather than something to be eaten as a meal. Think of them as ice cream alternatives.

So, what are the health problems?

The acai bowl is basically a "sugar bomb." An acai bowl can contain 50 grams of sugar (equivalent to 12 teaspoons), twice the amount the American Heart Association recommends women consume in an entire day. To put it in perspective: That’s four times more sugar than most donuts. If you add a lot of ingredients, this number will be higher. For example, Jamba Juice's acai bowl contains a whopping 67 grams of sugar and 490 calories!

Acai berry is OK on its own. It's rich in antioxidants and fiber, which aid in heart health, digestion, and aging. And it is a fruit with a relatively low sugar content. But since the berries come from the Amazon, they are highly perishable.

What exactly is in your acai bowl without acai berries? These berries are usually sold in powder or puree form, and most people prefer to mix them with something else - nut milks and frozen fruit are popular choices. Thus: the sugary acai bowl was born.

However, there are ways to combine the benefits. Here's how to eat acai berries without getting overwhelmed by the sweet stuff.

Always bring your own bowl

Instead of ordering one from your neighborhood trendy juice shop, make it at home. This allows you to control exactly what goes into your acai bowl and how much you serve.

reduce it

To help reduce the extremely high sugar content, they are only made in sizes that will fit in a cup.

mix it up

Use unsweetened acai berry packets to create the bowl, then mix it with water instead of juice. If you prefer to use nut milk, choose the unsweetened version. Consider adding savory add-ins like steamed beets, leafy greens, or sweet carrots instead of just fructose-rich fruits.

Think about the ingredients

The foods you add to your acai bowl can be excessive (and high in calories), so limit yourself to one or two foods. Always choose fresh fruit over dried fruit, and skip any drizzles of added sugar, such as honey. Try a spoonful of plain Greek yogurt or peanut butter to help stabilize blood sugar.

Pumpkin Papaya Superfood Acai Bowl

This is a blog comprised entirely of superfood breakfasts, with a focus on vegan, gluten-free, and raw food recipes.

This Pumpkin Papaya Acai Bowl creates a delicious pumpkin breakfast or dessert alternative for those who want to eat healthier. It's a nutritional powerhouse that nourishes your body with antioxidants, potassium, healthy fats, vitamins and clean energy.

raw material

  • 1/2 can organic pumpkin
  • 1/2 cup papaya
  • 1 package frozen sugar-free acai smoothie
  • 2/3 ripe banana
  • 1 tablespoon maca
  • 1 tablespoon each cinnamon and pumpkin spice
  • 1 cup almond milk

route

  1. Combine in a blender and combine.
  2. Top with granola, remaining banana, papaya, cashews, goji berries and pomegranate seeds.

Super Mango Pineapple Acai Bowl

Super Mango Pineapple Acai Bowl for a delicious and healthy vegan meal.

Light, delicious, and filling, this one is especially packed with nutrient-dense superfoods, from the acai berry itself to hormone-balancing maca powder to the goji berries, cocoa nibs, and hemp seeds on top. There’s even some kale hiding in there!

raw material

  • 1/4 cup coconut milk (from the carton, not the can) or other vegan milk
  • 1/2 banana
  • 3/4 cup loosely packed kale, chopped
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1 package acai berries
  • 1 heaped teaspoon maca powder
  • 1/2 cup + 1/4 cup granola, divided
  • 1/2 banana, thinly sliced
  • 3-4 strawberries, thinly sliced ​​(optional)
  • 1/4 cup fresh mango, chopped (or other fresh fruit of your choice)
  • 1 tablespoon wolfberry
  • 2 teaspoons cocoa nibs
  • 1 teaspoon hemp hearts (hulled hemp seeds)

instruct

  1. Choose the bowl you want to serve your acai bowl in and place it in the refrigerator (optional, but this will keep the finished product chilled longer).
  2. Prepare toppings such as sliced ​​strawberries and half a banana. Set aside.
  3. Combine first 7 ingredients in a high-speed blender and puree until smooth. You may need to scrape the sides a few times or stir to break up any clumps. This will be a thick smoothie.
  4. Remove the bowl from the refrigerator and pour 1/4 cup of the granola into the bottom of the bowl. Gently pour the smoothie over the granola (if the smoothie has started to liquefy, you may need to place the blender jar in the freezer for about five minutes before pouring into the bowl). Top with 1/2 cup granola and sliced ​​fruit. Sprinkle the goji berries, cocoa nibs and hemp seeds over the fruit and serve immediately.

Acai Banana Peanut Butter Bowl

This Acai Banana Peanut Butter Bowl (right) is packed with extra protein, perfect for when you need a little energy in the morning. It's very simple and easy to make.

raw material

  • 3.5 oz package of frozen pure acai berries
  • 1/2 cup frozen berries
  • 1 1/2 bananas, sliced ​​and halved
  • 1/4 cup yogurt
  • Agave nectar drizzle
  • 1 to 2 tablespoons peanut butter
  • 1 cup granola

route

  1. In a blender, blend together the acai, berries, 1 banana, yogurt, agave nectar, and peanut butter until smooth. Scoop half into a bowl.
  2. Spread half of the granola.
  3. Top with remaining acai mixture.
  4. Top with granola and 1/2 banana slices.

Berry Delicious Acai Bowl

Made with acai berry powder . Use all plant-based ingredients to keep my recipes simple and delicious.

raw material

bowl

  • 1 banana
  • 4 strawberries
  • 3 blackberries
  • 1/2 tablespoon acai powder
  • 1/2 cup almond milk
  • 2 cubes of ice

Ingredients

  • 3 blackberries
  • 1/4 cup blueberries
  • 1/2 cup granola
  • 1 tablespoon almond butter
  • 1 spoon coconut yogurt
  • 1 Drizzle with honey or agave

route

  1. Combine bananas, strawberries, blackberries, balsa berry powder, almond milk and ice. Once mixed, pour into a bowl.
  2. Top with blackberries, blueberries, granola, almond butter, coconut yogurt, and drizzle with honey or agave.
  3. If you're opting for a simpler breakfast, top it with whatever fruit or nuts you have on hand.

Raw Chocolate Acai Bowl

This recipe is enough to feed two people.

raw material

  • 1 bag of frozen acai berries or your own acai blend
  • 1 ripe banana (fresh or frozen)
  • 1 tablespoon raw cocoa powder or unsweetened cocoa
  • 1 tablespoon maca powder
  • 1/4 cup sprouted almonds (or any nut or seed)
  • Moderate amount of stevia
  • 1 cup milk alternative (coconut, almond, soy, rice, hemp, etc.)
  • 2 cups ice

Ingredients (optional)

  • kale
  • Spirulina
  • Flax oil/linseed meal
  • coconut oil
  • Fresh fruits
  • Unprocessed superfood cereals
  • raw honey
  • granola
  • Coconut Crisp
  • nuts or seeds

instruct

  1. Place frozen acai, banana, chocolate, maca, stevia, almonds and milk in a blender.
  2. Starting on the lowest speed, gradually mix the ingredients to the highest speed until smooth.
  3. Add the ice cubes and turn the blender back to high speed. Use a tamper or spoon to push the ingredients into the blade until the mixture is smooth.
  4. When done, you should see 4 lumps forming on the top of the container. Turn off the mixer and serve with optional toppings.
  5. Store leftovers in an airtight container or in popsicle molds in the refrigerator. The mixture can be easily remixed to your desired consistency (just add additional milk if needed).

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