Acai berries have recently become a popular superfood.
While this berry is small, it is packed with nutrients, antioxidants and many health benefits. This recipe capitalizes on acai’s bold flavour to create a bowl perfect for breakfast or lunch!
Acai berries are high in antioxidants which help prevent the body from free radical damage. Free radicals are made by the body through natural molecular processes and introduced into the body through environmental toxins. If free radicals are not neutralized in the body by antioxidants, they can cause damage and ultimately lead to disease. By neutralizing free radicals due to the high antioxidant content, acai berries help to protect the body against diseases such as cancer and diabetes (1). To learn more about the many benefits of acai berries, check out our acai berry article.
In addition to utilizing acai berry powder, this recipe contains many other healthy fruits. This is helpful as a diet rich in a wide-range of fruits provides a variety of fibres that help diversify the gut microbiome (2).
Kiwi is a particularly important food to highlight when discussing digestive health. Kiwi has been shown to have a positive impact on irritable bowel syndrome (IBS) symptoms such as abdominal discomfort and constipation. This ability is attributed to its high-water content and rich fibre content (3). Kiwi also benefits the gut microbiome. It contains the proteolytic enzyme, actinidin, which assists with the digestion of protein (3).
The fruits in this recipe aren’t the only elements assisting with digestion. The flax seeds and chia seeds are also high in fibre content. The fibre in these seeds simultaneously feed the good bacteria in your gut and add bulk to your stool, helping you easily pass waste (4).
When a bowl is this colourful, this nutritious, and this easy… it is too good not to try!
References:
- Florence, T. (1995). The role of free radicals in disease. Australian and New Zealand Journal of Ophthalmology. 23(1), 3-7. doi: 10.1111/j.1442-9071.1995.tb01638.x
- Holscher, H. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 8(2), 172-184. doi: 10.1080/19490976.2017.1290756
- Richardson, D., Ansell, J., & Drummond, L. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition. 57(8), 2659-2676. doi: 10.1007/s00394-018-1627-z
- Slavin, J. (2013). Fiber and prebioitics: mechanisms and health benefits. Nutrients. 5(4), 1417-1435. doi: 10.3390/nu5041417
Acai Bowl
Ingredients
- ¼ cup Oats
- ¼ cup Almonds crushed
- 1½ tsps Coconut Oil
- 1½ tsps Raw Honey
- 2 Bananas
- 2 cups Frozen Berries
- 1 cup Baby Spinach
- 1 cup Almond Milk unsweetened
- 2 tbsp Hemp Seeds
- 1 tbsps Ground Flax Seed
- 2 tbsps Chia Seeds
- 2 tbsps Acai Powder
- 2 tsps Cinnamon
- ¼ cup Strawberries sliced
- ¼ cup Blueberries
- ¼ cup Raspberries
- 1 Kiwi sliced
Instructions
- In a dry pan toast, over medium-low heat toast the oats and crushed almonds for approximately 5 minutes. Toss frequently to avoid burning.
- Add coconut oil and honey. Stir regularly for another 2-3 minutes ensuring ingredients are coated evenly. Remove granola mixture from heat and set aside to cool.
- In a blender combine banana, frozen berries, spinach, almond milk, hemp seeds, ground flax seed, chia seeds, acai powder and cinnamon. Blend until smooth.
- Divide smoothie mixture evenly into bowls. Top with strawberries, blueberries, raspberries, kiwi, and granola. Enjoy!
