Blueberries, blackberries, raspberries, sunflower seeds, Brazil nuts, kale, strawberries, pomegranate juice, raisins, greek yogurt and peach smoothie

Brazilian bowl


1/4 cup of blueberries
1/4 cup of blackberries
1/4 cup of raspberries
1 tablespoon of sunflower seeds
5 Brazil nuts
1/2 cup of kale
1/4 cup of strawberries
1/3 cup of pomegranate juice
1 tablespoon of raisins
1/3 cup of Greek yogurt
1 medium peach


Calories: 495
Protein: 17 grams
Carbs: 62 grams
Fiber: 12 grams
Sugar: 42 grams
Fat: 23 grams

This is a nutritious smoothie bowl that is incredibly rich in antioxidants that scavenge free radicals and prevent them from damaging healthy cells. There is also an abundance of minerals like calcium and magnesium that are essential for maintaining proper health, growth and development.

To make this smoothie bowl, blend the pomegranate juice, frozen berries, Greek yogurt and kale. Chop the remaining ingredients and use as toppings.


Blueberries are an abundant source of antioxidants, being thought to contain the most antioxidants of any fruit and vegetable. Their high levels of antioxidants enable them to have many benefits that include preventing premature aging, protecting against cancer and reducing the risk of developing cardiovascular disease.


Being an excellent source of dietary fibre, blackberries are very beneficial to heart health; this is because dietary fibre removes cholesterol from the gut before it can enter the blood stream, and it can also help maintain a healthy digestive tract. Blackberries are also another good source of antioxidants that scavenge free radicals and prevent them from causing cell damage.


Some of the health benefits associated with the consumption of strawberries include lower blood pressure and less pain caused by arthritis, as well as a reduced risk of experiencing impaired vision. It is thought that the main reason that strawberries have these effects is due to the antioxidants that they contain that elicit anti-inflammatory responses, as well as destroying free radicals.


A one cup serving of raspberries contains around 31% of the daily requirement of dietary fibre, which supports heart health and the digestive system, and 54% of the daily requirement of vitamin C, which is responsible for producing collagen that is used to form healthy skin cells. It is mostly composed of water, which helps to encourage regular bowel movements and maintains hydration levels.

Pomegranate Juice

Pomegranate juice contains some very powerful antioxidants that have numerous benefits to our health including reducing the risk of developing cardiovascular and neurodegenerative disease. It is thought that the antioxidants elicit anti-inflammatory effects that help to protect cells from damage, therefore preventing such illnesses.

Greek Yogurt

Greek yogurt contains very good amounts of protein and calcium. The latter is extremely beneficial for growing and maintaining strong bones. The former helps to build and repair muscle and also leaves you feeling satiated, which helps in maintaining a healthy weight because it reduces the chance of snacking between meals.


By including kale in this smoothie bowl you can hope to boost the overall vitamin and mineral content significantly since kale is an excellent source of many nutrients and is often referred to as a natural multivitamin.


Some of the health benefits linked to raisins include relief from constipation, lower blood pressure and treatment for anaemia caused by iron deficiency. Raisins are also able to help fight bacterial infections and reduce fever thanks to the phenolic phytonutrients they contain that attack such infections at a cellular level.

Brazil Nuts

Brazil nuts are an energy rich food that contain a huge amount of many important vitamins and minerals including omega 6 fatty acids, vitamin E, magnesium, phosphorus and calcium. These creamy nuts are also associated with lowering “bad” cholesterol and protecting cells from damage caused by free radicals.

Sunflower Seeds

Sunflower seeds add a good dose of vitamins and minerals to this smoothie including vitamin E, folate and magnesium. Because these seeds are a good source of such nutrients, they are linked to a number of benefits to your health that include reduced inflammation, lower levels of cholesterol and reducing instances of migraines because of the high levels of magnesium that they contain.


These delicious juicy fruits are bursting with vitamin C, potassium and dietary fibre, making them extremely beneficial to heart health. The consumption of peaches can also be useful in maintaining a healthy digestive system and protecting against the risk of breast cancer.

Blueberries, blackberries, raspberries, sunflower seeds, Brazil nuts, kale, strawberries, pomegranate juice, raisins, greek yogurt and peach smoothieBlueberries, blackberries, raspberries, sunflower seeds, Brazil nuts, kale, strawberries, pomegranate juice, raisins, greek yogurt and peach smoothie

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