A Rainbow Of Delicious Smoothie Bowl Recipes Bursting With Wholefood Nutrition
- Emma Lisa
- Aug 13, 2021
- 14 min read
Updated: Sep 24
In this special healthy smoothie recipe roundup, I am hoping to demonstrate just how easy it is to eat clean and healthy by eating the rainbow every day. To bring you mouth-watering meal ideas, I've scrolled the Insta feed of one of my favourite fellow recipe creators, Anna Lindberg for the most colourful smoothie recipes. And, trust me, I needed several napkins to do it. Her smoothie recipes are all wholefood based and oh-so beautifully presented. Grab those overripe bananas, and let's start blending the goodness!
Blenders ready? I’ve gathered inspiration from one of my favourite fellow recipe creators, Anna Lindberg. Her colourful food creations are as nutritious as they are stunning. Honestly, I needed napkins just to create this post! I was salivating over the goodness. Every smoothie Anna creates, is always thoughtfully made using plant-based, and only wholefood ingredients. This is exactly the kind of everyday meals I love to make myself and share here on the blog.
So, whether you’re a smoothie bowl beginner or already blend like a pro, these smoothies by Anna will show you just how easy it is to eat the rainbow and feel amazing doing it.
How To Make Healthy Smoothies
First, Let’s Talk Smoothie Basics
Before we dive into all the colourful smoothie inspiration, let’s take a moment to learn how to actually make healthy smoothies. There’s nothing quite like a thick, creamy smoothie for a quick and easy brekkie. Smoothies are perfect for those hectic mornings when time’s tight but you still want something nourishing to fuel your morning. Just a few clean and healthy ingredients and a blender is all you need to create a filling, wholefood meal ready in minutes, and one packed with the nutrients your body needs to start the day strong.
Start With a Solid Base
The foundation of any great smoothie starts with the right base. You want something that adds a little creaminess and flavour, but also supports your health goals. I always recommend steering clear of dairy milk and instead going for wholefood-based, low-calorie liquids like unsweetened almond or oat milk, hydrating coconut water, or a splash of creamy coconut milk. Of course, it depends on your dietary needs, but plant-based milk options not only taste amazing, they also provide plenty of nutrients to your glass or bowl too.
Basic Smoothie Ingredients
Here are some of my recommended ingredients to help you create the perfect basic smoothie:
milk or water: your liquid can be as simple as filtered water, or something with a little more nutritional punch like coconut water, almond milk, or even a clean plant-based protein milk.
fruits and veggies: this is where your fibre, vitamins, and plant power come in. A mix of fruits and leafy greens gives your smoothie that vibrant colour and makes it a nutrient-rich meal.
natural thickeners: want that dreamy, spoonable texture? Frozen banana is a classic, but if you're managing blood sugar or just want variety, try avocado, steamed cauliflower, soaked chia seeds, yoghurt, or a little nut butter.
When you combine these simple, wholefood-based ingredients in smoothies, you’ll be surprised how good they can taste and how full it'll make you feel. These simple smoothie base ingredients are the perfect combo for gut health and supporting a balanced weight. Here's a well-balanced base recipe to try:
Basic Smoothie Recipe
Ingredients
250ml plant-based milk (I like to use oat or almond, always unsweetened)
1/2 banana (frozen is best and creates a thicker, creamy texture)
1/2 cup of fresh or frozen fruit or berries (your choice)
1-2 scoop of protein powder (grass-fed whey-based or vegan)
1-2 tsp psyllium husk or 1 tbsp chia seeds for dietary fibre
Optional: 1 handful of mixed greens
Cooking Instructions
Add all the ingredients to a high-powered blender and blitz on high for 1-2 minutes until creamy. You can add just about anything else to this base including a variety of fresh or frozen fruit, leafy greens, herbs and even vegetables. Yes, I said veggies; I often use raw cauliflower as a low-sugar, low- carb banana substitute, cinnamon-seasoned roasted sweet potato, heaps of greens, herbs and micro greens, even broccoli to name a few. Don't be shy to experiment!
Nutrition & Serving
Per Serving: 1 | Calories: 480 | Protein: 38.5g | Fibre: 5g | Fat: 30.5g | Net Carbs: 10.5g
Batch Cooking & Meal Prep
This is so worth the effort, and by "effort" I mean, the 5-minutes it'll take you to dump a few scoops of a blended smoothie in a 4-6 serving jars to meal prep for the week. If you are always in a mad rush in the mornings and are trying to prioritise clean eating, this is going to be your go-to meal prep hack. Use some of the recipe ideas below and mix and match ingredients, add superfoods and toppings to make a delicious array of smoothie meals you'll be looking forward to eating for the week.
Are Smoothies Better With Milk Or Water?
This is such a common question, and the short answer is: it depends on you. You can use dairy milk, any of the plant-based options like almond, oat, or soy milk, or even just plain water or coconut water. That said, many people find dairy added to smoothies harder to digest, especially if they have IBS or food sensitivities. This is because dairy can ferment in the gut when combined with certain foods like fruit or vegetables. Plant-based milks, or even just coconut water, are popular alternatives and less stressful on the digestive system. If you think you might be sensitive, experiment to find the right smoothie liquid for you.
Quick Guide To Milk Options
The milk you use in smoothies, depends entirely on your dietary needs and nutrition goals. For some, like myself, it's always a plant-based milk to avoid any tummy upset, but for others it could be a good quality whey protein powder or dairy milk base. There is no right or wrong; do what makes your body look and feel it's best, and consider how the liquid you choose supports your needs:
almond milk: low in calories and rich in magnesium; great for smoothies and easy to digest.
coconut milk: thick, creamy, and soothing for the gut.
coconut water: naturally hydrating and perfect post-workout.
cow’s or goat’s milk: can be creamy and delicious if tolerated, but may cause gut irritation for some.
oat milk: gentle on digestion, naturally creamy, and adds a lovely mild sweetness.
soy milk: higher in protein than other plant milks; great for vegans or those avoiding dairy.
No matter which milk or base you choose to add to your smoothie recipes, enjoying a few smoothies a week is an easy way to boost your fibre intake, eat more plant-based foods, and enjoy a well-balanced, nourishing meal without much fuss.
Superfood Smoothie Ingredients
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Rainbow Smoothie Bowl Recipes
Bursting With Wholefood Nutrition
The following smoothie recipe roundup will give you a heap of Anna's drool-worthy inspiration to devour the rainbow using healthy smoothies this coming week. And I promise these smoothie recipes are not too complicated to make, nor do they require much culinary skill.
There's no actual cooking, complicated steps, or finesse required. All you need is a high- powered blender like a Ninja Blender Pro, or even a handy Smeg Mini Blender, a few wholefood ingredients, and about five minutes. So, whether you’re rushing out the door in the morning or just need a quick afternoon pick-me-up, smoothies let you throw everything into one container, blend, and go. They are so easy to customise and perfect for using up leftover fruit, sneaking in greens, or tailoring to your taste and nutritional needs. Healthy eating made simple, fast, and delicious.
Ready to nourish? Let's go through this recipe inspo together and find you a few recipes to try this week.
Summer Strawberry Raspberry Smoothie
Recipe by Anna Lindberg
Anna has created a delicious blend of raspberries and strawberries to give this beautifully presented, berry smoothie recipe with a sweetly tart flavour. Berries are an excellent addition to smoothies, are easy to use, and provide a healthy serving of essential dietary fibre, vitamin-A, C and K, and minerals such as manganese and zinc. Berries keeps smoothie recipes lower carb, and creates what I call a "beauty food" for the collagen-boosting effects.
Using inspiration from above, you can make a similar berry smoothie to Anna's using just milk, banana, fresh berries and a little metabolism boosting cinnamon. Be sure to add ice to create that thick, soft-serve texture and spoon it into a coconut bowl for visual impact, like she has done. So easy!
Banana-based Smoothie Recipes
Recipe by Anna Lindberg
Banana is one of the most popular base ingredients for smoothie recipes giving the blended fruit and veggies a thick, creamy almost soft serve-like texture. And if you add a handful of ice, and you've got yourself a totally dairy-free ice cream. If you have never tried that, click here.
Using Banana In Smoothies
To make extra thick and creamy smoothies using banana, the key is to use frozen banana rather than fresh. Frozen banana will give you that dreamy, super creamy, almost ice cream-like texture in smoothies that's rich and oh-so satisfying to eat. Start by using one to two frozen bananas and keep your liquid to a minimum. I generally stick to about half a cup of plant-based milk such as almond, oat, or coconut. The less liquid you use, the thicker your smoothie will be.
To boost the thickness even more, you can add ingredients like chia seeds, ground psyllium husk, oats, or even a spoonful of your favourite raw nut butter. These add texture and make smoothies more filling, as well as extra nutritious. I share all kinds of smoothie making hacks in this post called, What Are The Best Things To Put In A Smoothie? Go bookmark it, and then come to finish this post to get inspired.
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Pineapple Coconut Smoothie Bowl
How To Make Tropical Tasting Smoothies
What a gorgeous golden hue this smoothie has, to me it is like a sunbeam captured in a bowl. It just screams summer to me. When I make it, I use only four simple ingredients; sweetness of pineapple, a frozen banana, a splash of creamy coconut milk, and a handful of ice to make it all refreshingly cool. It’s sunshine you can slurp with a spoon with every spoonful tasting like a mini island escape.
Not only is this tropical smoothie stunning to look at, but it's so jam-packed with clean eating goodness. Pineapple is such a rich in vitamin C and digestive enzymes. Banana also provides that natural sweetness and a good source of potassium. The coconut milk used gives a natural creaminess with healthy fats to keep you full and satisfied. Whether you're enjoying it poolside, post-workout, or as a quick summer breakfast, this smoothie recipe is proof that eating well can feel like a little holiday, even if you're just in your kitchen!
Cauliflower Banana Smoothie Bowl
The Low Carb Smoothie Option
You read that correctly. Cauliflower is naturally high in dietary fibre, low in carbs and calories, and provide essential B-vitamins. If you are not a fan of veggies, I promise you, this needs to be your go-to smoothie. You won't taste the cauliflower, but you'll this it's creamy, soft-serve texture.
I made a delicious strawberry smoothie using cauliflower instead of banana not long ago, and in that recipe, I shared how easy it is to use low-carb cauliflower in your smoothie recipes. If you are curious on how to use it, read the post now, Strawberry Cauliflower Smoothie Recipe & Why You Need To Be Adding This To Your Bowl or bookmark to read later.
Spinach Mango Banana Smoothie Bowl
Making Great Tasting Green Smoothies
You know I am a huge advocate for getting enough greens in your diet every day, so hopefully this smoothie recipe will become a fast favour, like it is mine. With a combination of mango and banana providing a creamy, sweet base, I promise you won't even notice the leafy greens in this dish other than by the rich green colour.
How To Make Healthy, Plantbased Smoothie Recipes
If you're looking for an easy way to boost your energy, nourish your body, and stay full for longer with plant-based smoothies, you might to bookmark this guide. In just a short 5 minute read, I'll teach you exactly how to make a plant-based smoothie at home, even if you’re a complete beginner. Read Post »
Kale Nice-Cream Smoothie Bowl
Tasty Kale Smoothie Recipes
Kale is an absolute nutrition superstar vegetable providing excellent amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese in its crinkly leaves. Many people find it super tough, but if you blanch it or shred it finely, you'll never notice it in your smoothie recipes. I love freezing it in small snack bags to add to my smoothies. Once kale or spinach freezes, the leaves shatter like glass making it so easy to crush and dump in the blender for added greens, fibre and nutrients.
Blue Spirulina Superfood Smoothie Bowl
Delicious Superfood Recipes
No, I’m not a pond fish, but I am a regular algae consumer, and honestly, I love it! Spirulina has become one of my go-to superfoods for good reason. The vivid green-blue powder is packed with wholefood nutrients and contains phycocyanin which is a powerful plant-based protein that naturally grows in freshwater ponds. Spirulina has antioxidant, anti-inflammatory, pain-relieving, and brain-supportive properties. As someone in remission from breast cancer, I’m always looking for gentle yet powerful ways to nourish and protect my body. For me, spirulina in smoothies ticks all the boxes.
Nice-Cream Acai Blueberry Smoothie
Delicious Superfood Recipes
When you eat healthy all the time, you can afford to little treat now and again. So, yes, there are a few sneaky mini Oreos hidden in this smoothie bowl. Made with densely nutritious acai berries, blueberries, mango and banana a nibble of a bickie won't matter next to all the dietary fibre, antioxidants and vitamins you'll be consuming. Açaí berries are one of the best sources of antioxidant polyphenols which provide as much as 10 times more antioxidants than blueberries. Slurp up the goodness!
Chocolate Acai Smoothie Bowl
High Protein Smoothie Recipes
Who would of thought chocolate and acai berry would be a pairing made in heaven, but they most certainly are in my book. Both chocolate and acai are a rich sources of antioxidants, especially if you use raw cacao or dark chocolate. Here Anna has used a chocolate protein powder, which adds blood stabilising protein to her smoothie recipe.
Personally, I prefer to use a plain protein, and add raw cacao, a rich, chocolatey powder that is more than just a treat; it’s a natural source of magnesium. This essential mineral helps calm the nervous system, reduce muscle tension, support better sleep, and even ease mood swings for those in peri-menopause or menopause. Raw cacao also contains feel-good compounds that support brain health and boost endorphins making it perfect for days when you need a little extra support. Using it in smoothies, is like creating a loving hug for your hormones AND it makes your smoothie taste like a dessert. Yes, please!
Eat A Rainbow Every Day
Fuel Your Body with Colour & Flavour
Sounds lovely, doesn’t it? This is not just a feel-good phrase, it’s actually one of the simplest and most powerful things you can do for your health. Eating a rainbow means filling your plate with a wide and varied combination of colourful fruits and vegetables, each one bringing its own unique blend of vitamins, minerals, and antioxidants to support your body from the inside out.
Smoothies make it incredibly easy. With just a few fresh or frozen ingredients, you can whip up a vibrant, nutrient-packed meal that fuels your morning, supports your gut, and gives your skin that healthy glow. Think bold reds from strawberries or raspberries, sunny oranges from mango or papaya, leafy greens for fibre and detox support, and even deep blues and purples from blueberries or blackberries, and all blended together into one gorgeous, good-for-you creation.
Next time you’re standing in your kitchen wondering what to make, just remember that your blender is your best friend. Toss in a few wholefood ingredients, use up overripe fruit, and aim for as many colours as you can jam in there. Eating a rainbow has never been so easy or so delicious. So, tell me in the comments, which one of Anna's smoothies will you be blending up for breakfast today?
Frequently Asked Questions
What is the healthiest liquid to use in a smoothie bowl?
The healthiest liquid depends on your nutritional needs, but unsweetened plant-based milks like almond, oat, or coconut milk are great options. Coconut water is also a hydrating, low-calorie choice rich in electrolytes. Avoid juices or smoothie mixes which usually contain hidden and added sugar; these are not needed when you start from a wholefood base recipe.
Can smoothie bowls help with weight loss?
Yes, when made with wholefood ingredients and the macros are properly balanced, smoothie bowls can easily support weight loss. They are naturally high in fibre, full of nutrients, and can help keep you full longer to help you reduce your appetite and still feel satisfied.
What are the best toppings for a smoothie bowl?
It's very easy to go overboard on smoothie toppings, but some of the best toppings include sliced fresh fruit, nuts and seeds, hemp hearts, coconut flakes, homemade granola, nut butter, and cacao nibs. These add texture, nutrition, and make your bowl extra satisfying.
How do I make smoothies thick and creamy?
It's all about the ingredients. Use frozen fruits like banana or mango, limit the amount of liquid, and add all-natural thickeners like chia seeds, avocado, or nut butter. A high-speed blender will also help to create that soft-serve ice cream texture and consistency. It's as simple as that!
Is it better to use fresh or frozen fruit in smoothie bowls?
Actually you can use both! Frozen fruit is only slightly better for smoothie bowls because it creates a thicker, creamier texture. However, if you like a drinkable smoothie, you can use fresh and overripe fruit as well. Frozen is also convenient and can you help reduce any food waste, as you can freeze ripe fruit before it spoils to use later.
Can I prep protein smoothies ahead of time?
You can! Just store the pre-made smoothie mixture in an airtight jar and give it a good shake or blend again before serving. For the best texture, I recommend that you keep the liquid and dry ingredients separate until you're ready to drink. If you really want to make quick work of having pre-made smoothies on hand, head over to my Meal Planning blog for heaps of quick and easy meal prep tips and how to make my famous "smoothie drops" for perfect smoothies on the run.
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Nutritionist's Note
Eating healthy and clean is easy when you focus on nutritious, homemade meals like this chia pudding recipe. Instead of dieting, simply start to focus on foods that naturally support your digestion, balance blood sugar, and keep food cravings in check.
Want more recipe inspo like this and daily nutrition support? Come join my free Eat Nourish Glow Facebook Community where I share exclusive meal planning tips, free nutrition challenges, and expert recipe guidance to help you eat well and feel your best every day! See you over there!
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
My smoothies NEVER looks this good! Great recipes, thanks Emma - Jana xx
These are the most beautiful smooth have ever seen!! I’ve save this to trial these recipes including yours, yum!!
These are so pretty Emma Lisa... where do you get these ideas from? Love them all!!
These recipes are all so beautiful, they don’t even look like food. Love that there are super nutritious and good for you. Thanks Em 👌🏼 Lindsay PS I upped my water like you says, what a difference!!! Yay! 😁
These are all so beautiful I don’t know where to start , great recipes Emma!! Thanks Leah xx 😘