A dreamy raspberry swirl smoothie bowl made with frozen mango and raspberries, creamy greek-style yoghurt and sprinkled with a homemade high protein raspberry chia jam.
What ingredients do I need to make this raspberry swirl smoothie bowl?
For the Raspberry Smoothie Bowl
Frozen raspberries and frozen mango: using them frozen keeps this thick and adds a wonderful texture, if you use un-frozen raspberries and mango note that it will be more of a drinking smoothie than smoothie bowl. Mango keeps this thick and textured without using banana (which many people are sensitive or allergic to but too many recipes contain banana!)
Maple syrup: for refined sugar free sweetness
Plant milk: use any plant based milk of your choice that suits your dietary needs
Greek style yoghurt: ensure that this is of course plant based – using this thick textured yoghurt adds both creaminess and texture
For the Raspberry Chia Jam:
Frozen raspberries: you can also use fresh raspberries here, but frozen raspberries tend to be cheaper
Maple syrup: to naturally sweeten the jam
Chia seeds: these add some protein to the jam and the seeds are so similar to raspberry seeds that you’ll hardly taste their presence!
Lemon juice: to add a little depth to the tartness from the juicy raspberries
Water: just a splash to thin it out a little as the chia seeds will make this thicken
A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page
Is this raspberry swirl smoothie bowl low FODMAP?
According to Monash University App raspberries are low FODMAP up to 60g. Mango is only low FODMAP up to 40g, use only 80g mango and 120g raspberries for this to be low FODMAP. Ensure that your plant milk and greek style yoghurt is also suitable for you.
Is this gastroparesis friendly?
This very much depends on the phase you’re at and what you tolerate personally, but pureed foods are often recommended and this is blended fruits, so it may be more suitable for you. Remember that portion sizes will need to be much smaller in gastroparesis, so if looking to try this, try a few spoonfuls to check it’s tolerated. Run the raspberry puree through a sieve if seeds are an issue for you as this may be tolerated better.
How to make:
Blitz the raspberries to make the jam
Blitz the smoothie ingredients
Serve up into a bowl or glass as preferred with a swirl of raspberry jam.
How to store:
Best enjoyed immediately. Store in an airtight container in the fridge for 2 days.
Make it more accessible:
Use pre-diced frozen mango and raspberries for ease and to avoid using additional equipment and taking extra time (they’re also typically cheaper too!)
Raspberry Swirl Smoothie Bowl
SEASON Summer, Spring, AutumnEquipment
Ingredients
For the Smoothie Bowl
- 2 cups frozen raspberries
- 1 cup frozen mango
- 1 tbsp maple syrup
- 1/4 cup plant based milk
- 1/2 cup greek-style plant based yoghurt
For the Raspberry Chia Jam
- 1 cup frozen raspberries
- 1 tbsp maple syrup
- 1 tbsp chia seeds
- 1 tsp lemon juice
- 2 tbsp water
Instructions
- Add the raspberries, maple syrup and water to your high speed blender and blend until smooth.
- Blend the smoothie ingredients together until smooth. Add an extra few tbsp or ¼ cup plant milk if your blender is not high speed and the smoothie is still rather thick, or you’d prefer a thinner smoothie.
- Pour the smoothie into two bowls or glasses. Top with the raspberry puree and yoghurt and using a spoon or fork, stir gently to turn into a swirl. Drink with a thick straw or a spoon. The creamy and tangy flavours will combine.
Notes
Use pre-diced frozen mango and raspberries for ease and to avoid using additional equipment and taking extra time
