📝 About This Recipe
Transport your taste buds to a sun-drenched island with this vibrant, nutrient-dense smoothie bowl that balances the zesty sweetness of ripe pineapple with the earthy goodness of fresh baby spinach. Designed specifically for a low-sodium lifestyle, this bowl relies on the natural electrolytes of coconut water and the creamy richness of avocado rather than added salts or processed sugars. The addition of nutty hemp seeds provides a complete plant-based protein profile, making this a refreshing yet deeply satiating way to fuel your morning.
🥗 Ingredients
The Green Base
- 2 cups Fresh Baby Spinach (tightly packed)
- 1.5 cups Frozen Pineapple Chunks (ensure they are frozen for a thick texture)
- 1/2 piece Ripe Avocado (pitted and peeled)
- 1/2 piece Frozen Banana (sliced before freezing)
Liquid & Protein Boost
- 1/2 cup Unsweetened Coconut Water (chilled; look for brands with no added sodium)
- 2 tablespoons Hulled Hemp Seeds (also known as hemp hearts)
- 1/2 inch Fresh Ginger (peeled and finely grated)
- 1 tablespoon Fresh Lime Juice (adds brightness without salt)
Crunchy & Fresh Toppings
- 1/4 cup Fresh Pineapple Tidbits (finely diced)
- 1 tablespoon Hulled Hemp Seeds (for garnishing)
- 1 tablespoon Unsweetened Shredded Coconut (toasted lightly)
- 4-5 leaves Fresh Mint Leaves (torn or chiffonade)
- 1 tablespoon Sliced Almonds (unsalted and raw)
- 10-12 pieces Blueberries (fresh)
👨🍳 Instructions
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1
Place your serving bowl in the freezer for 5-10 minutes before starting; a chilled bowl prevents the thick smoothie from melting too quickly.
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2
Add the chilled coconut water and fresh lime juice to the base of a high-speed blender. Adding liquids first helps the blades spin freely.
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3
Layer in the tightly packed baby spinach and the grated fresh ginger. Blend these two on low speed for 20 seconds to ensure the greens are completely liquefied.
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4
Add the 2 tablespoons of hemp seeds and the half-avocado to the blender. The healthy fats in the avocado will create a velvety, spoonable mousse-like consistency.
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5
Add the frozen pineapple chunks and the frozen banana slices. These frozen elements act as the 'ice' to create a thick, frosty texture.
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6
Start the blender on the lowest setting, using the tamper tool to push the frozen fruit down into the blades.
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7
Gradually increase the speed to medium-high. Blend for only 45-60 seconds; over-blending creates friction heat which will melt the smoothie.
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8
Stop blending as soon as the mixture is smooth and a 'four-quadrant' vortex forms in the blender jar.
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9
Remove your chilled bowl from the freezer and pour the thick green mixture into it, smoothing the top with the back of a spoon.
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10
Arrange the fresh pineapple tidbits and blueberries in neat rows or a crescent shape on one side of the bowl.
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11
Sprinkle the toasted coconut, sliced almonds, and the final tablespoon of hemp seeds over the fruit for a variety of textures.
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12
Garnish with fresh mint leaves and serve immediately with a spoon.
💡 Chef's Tips
For the thickest texture, use fruit that has been frozen for at least 12 hours. If the mixture is too thick to blend, add coconut water one tablespoon at a time to avoid making it runny. Toasting the shredded coconut for 2 minutes in a dry pan enhances the nutty flavor significantly without adding sodium. If you find the spinach flavor too bold, swap half of it for kale (ribs removed) or use a neutral-tasting protein powder. Hemp seeds go rancid quickly due to their fat content; store them in the refrigerator or freezer to keep them fresh.
🍽️ Serving Suggestions
Pair with a hot cup of unsweetened green tea for a metabolism-boosting morning. Serve alongside a soft-boiled egg for extra protein if your dietary needs allow. Enjoy as a post-workout recovery meal to replenish potassium and magnesium. Add a drizzle of raw honey or agave nectar if you prefer a sweeter finish. For a fun brunch display, serve in a hollowed-out pineapple shell.