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Tropical Fruit Smoothie Bowl

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Tropical Fruit Smoothie Bowl

Nutrition Facts

Tropical Fruit Smoothie Bowl
CaloriesCalories
134 Per Serving
ProteinProtein
7g Per Serving
FiberFiber
2g Per Serving
×
Calories 134
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 3 mg
Sodium 23 mg
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sugars 11 g
Added Sugars 0 g
Protein 7 g

Dietary Exchanges
1 fruit, 1 lean meat, 1/2 fat

Ingredients

Servings   4   Serving Size   ½ cup smoothie plus ¼ cup topping

  • 1 cup fat-free plain yogurt
  • 1 small banana, sliced crosswise, divided use
  • 1/4 cup chopped fresh or frozen papaya and 1/4 cup chopped fresh or frozen papaya, divided use
  • 1/4 cup chopped fresh or frozen mango and 1/4 cup chopped fresh or frozen mango, divided use
  • 1/4 cup chopped fresh or frozen pineapple and 1/4 cup chopped fresh or frozen pineapple, divided use
  • 1/2 teaspoon stevia sweetener or 1 packet stevia sweetener
  • 1 squeeze coconut-flavored liquid stevia sweetener
  • 1 squeeze tropical punch-flavored stevia water enhancer
  • 1 tablespoon chopped fresh mint
  • 1/4 cup chopped pecans, dry-roasted
  • 4 sprigs fresh mint leaves

Directions

Tip: Click on step to mark as complete.

  1. In a food processor or blender, process the yogurt, 1/2 of the banana slices, ¼ cup of the papaya, ¼ cup of the mango, ¼ cup of the pineapple, the stevia sweetener, and liquid stevia sweetener in the order listed, for 1 to 2 minutes, scraping the sides as needed. Pour or spoon the mixture into four small serving bowls.
  2. In a separate small bowl, stir together the stevia water enhancer, chopped mint, and remaining banana, papaya, mango, and pineapple. Spoon about ¼ cup of the fruit mixture on top of the yogurt mixture in each bowl. Top with 1 tablespoon pecans. Garnish each bowl with a sprig of mint.

Cooking Tip: To freeze fresh papaya, remove the peel from the papaya with a vegetable peeler. Cut the papaya in half lengthwise. Using a spoon, scrape out the seeds. Slice the halves of papaya into 1-inch lengthwise slices. Cut the slices crosswise into 1-inch cubes. Place the papaya cubes on a cookie sheet. Freeze for 2 hours, or until frozen. Transfer the papaya to a resealable plastic bag or a covered plastic freezer container. Freeze for up to two months. 
 

Nutrition Facts

Tropical Fruit Smoothie Bowl
CaloriesCalories
134 Per Serving
ProteinProtein
7g Per Serving
FiberFiber
2g Per Serving
×
Calories 134
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 3 mg
Sodium 23 mg
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sugars 11 g
Added Sugars 0 g
Protein 7 g

Dietary Exchanges
1 fruit, 1 lean meat, 1/2 fat

Ingredients

Servings   4   Serving Size   ½ cup smoothie plus ¼ cup topping

  • 1 cup fat-free plain yogurt
  • 1 small banana, sliced crosswise, divided use
  • 1/4 cup chopped fresh or frozen papaya and 1/4 cup chopped fresh or frozen papaya, divided use
  • 1/4 cup chopped fresh or frozen mango and 1/4 cup chopped fresh or frozen mango, divided use
  • 1/4 cup chopped fresh or frozen pineapple and 1/4 cup chopped fresh or frozen pineapple, divided use
  • 1/2 teaspoon stevia sweetener or 1 packet stevia sweetener
  • 1 squeeze coconut-flavored liquid stevia sweetener
  • 1 squeeze tropical punch-flavored stevia water enhancer
  • 1 tablespoon chopped fresh mint
  • 1/4 cup chopped pecans, dry-roasted
  • 4 sprigs fresh mint leaves

Directions

Tip: Click on step to mark as complete.

  1. In a food processor or blender, process the yogurt, 1/2 of the banana slices, ¼ cup of the papaya, ¼ cup of the mango, ¼ cup of the pineapple, the stevia sweetener, and liquid stevia sweetener in the order listed, for 1 to 2 minutes, scraping the sides as needed. Pour or spoon the mixture into four small serving bowls.
  2. In a separate small bowl, stir together the stevia water enhancer, chopped mint, and remaining banana, papaya, mango, and pineapple. Spoon about ¼ cup of the fruit mixture on top of the yogurt mixture in each bowl. Top with 1 tablespoon pecans. Garnish each bowl with a sprig of mint.

Cooking Tip: To freeze fresh papaya, remove the peel from the papaya with a vegetable peeler. Cut the papaya in half lengthwise. Using a spoon, scrape out the seeds. Slice the halves of papaya into 1-inch lengthwise slices. Cut the slices crosswise into 1-inch cubes. Place the papaya cubes on a cookie sheet. Freeze for 2 hours, or until frozen. Transfer the papaya to a resealable plastic bag or a covered plastic freezer container. Freeze for up to two months. 
 

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