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How to make the perfect vegan smoothie bowl. - Roshni Sanghvi

How to make the perfect vegan smoothie bowl.

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Time to Read: 3 Minutes 20 Seconds

Weather you are an athlete or just someone conscious about your health, vegan smoothies are a great way to start your day. It's like taking a vitamin pill, except, you are getting in all your nutrition from real food. Starting your day with high fibre and mineral loaded smoothies are also a great way to keep cravings away for the majority of your day. Let's discuss how to make the perfect vegan smoothie.

But first, what to and not to include for this very important meal of the day!

How many times have I asked new clients to go over what their normal diet looks like and they start with cereal and milk as their first meal! I stop them right there and tell them to just change that and see the weight go down. I was recently having a conversation with someone about how packed food introduces processed sugar into our system from a very young age. Baby food/ cereals/ soda’s/ juices/ health bars/ to-go yogurts are all loaded with sugar and labelled and sold “fat- free”! You can literally sell a bag of sugar and label it “no cholesterol”, “free of trans fat”, “tasty and healthy”, “energy giving” granules. What we all also don’t realise is, sugar addiction is eight times worse than drug addiction. So you may be thinking that you are only taking in one teaspoon of sugar with your morning tea, but can almost be guaranteed that anything packed/ processed you have is loaded with sugar.

Processed sugar is a no- no for breakfast! How about artificial sweeteners then? Well the moment artificial sweeteners touch your tongue, hormones are released in your body that signal it to rise insulin thus preparing the body to digest and absorb sugar it thinks it will get. But since you are not actually taking in any sugar, there is nothing really to absorb and those hormones stay in your blood stream. Thus leaving you only with more cravings for sugar and sweet stuff. Stevia leaves is the only exception to this rule.

How about sugar free indian breakfasts like poha/ upma/ etc… SURE! As long as you don’t dip them in oil’s and fat, its whole- food so go for it. Make sure to add in some proteins like mung/ kidney beans/ soy mylk/ nuts/ etc. A little bit of fat is good with breakfast since it helps lower the overall GL of the carbs you eat, but nothing more than 15- 20% of your total calories need come from fats. It is also important to choose healthy fats coming in from seeds/ nuts/ olives etc.

So now for my smoothie bowl recipe.

First: Choose a base.

  • Quinoa (any colour)
  • Madhira
  • Oats
  • Puffed Amaranth
  • Even silken tofu works.

Second: Choose your mylk blend with fruit or mix plain.

  • Almond Mylk
  • Rice Mylk
  • Cashew Mylk
  • Soy Mylk
  • Event coconut water is great.
  • Or just plain water.

(PS: Make the mylk at home, really takes only 15 minutes). Here is a recipe for homemade almond mylk:

Third: Fruits and toppings!

  • Bananas!
  • Nuts
  • Raisins
  • Shredded coconut
  • Hemp
  • Chia
  • Molasses
  • More fruits!

Blend the base and plant- based mylk together first, then top with fruits of choice. Alternatively, you can soak the base ingredient overnight in the mylk and top it with fruits in the morning.

I also love to sprinkle in cinnamon/ cacao powder or even a scoop of flavoured plant protein for some extra flavour. I avoid any additional sweeteners since the protein powder may have some sweetness but mostly fruits are more than enough. If you are using th eprotein powder, make sure to mix it with the mylk before adding it to your smoothies bowl.

Sure I love to indulge in some Idly’s/ Parathas once in a while but mostly I start my day with some morning cardio and a huge smoothie bowl that fills me till lunch time.

I do have a smoothie recipe with 20 delicious smoothie ideas. Click here to download the same.

Also checkout my customised meal and fitness plans by clicking here.

Leave a comment below with you favourite smoothie combination.

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About Roshni Sanghvi

Roshni Sanghvi is an Indian plant-based sports nutritionist and body transformation specialist. She is the first Indian to represent on a national bodybuilding stage being on a 100% plant-based diet. Roshni is a holistic nutritionist, graduated from the prestigious NutraPhoria college of nutrition in Canada.

She is also an ACE-certified personal trainer, certified PlantFed gut coach, certified Bodyshred, and Animal flow instructor with a specialisation in disease reversal through food and lifestyle modification.

Her approach is more focused on helping you in adopting a healthy lifestyle. With her result-oriented holistic methods, she has managed to transform and reverse lifestyle diseases such as PCOS, Thyroid, Diabetes etc for 12k+ clients worldwide.