Cherry, Acai, Pomegranate & Raspberry Smoothie Bowl

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There are smoothie bowls and then there are really good-for-you smoothie bowls, and this is one of them. My Cherry, Acai, Raspberry and Pomegranate Smoothie Bowl is packed with fresh and frozen, antioxidant rich fruits and topped with more good-for-you “stuff” like chia, hemp and flaxseeds, plus additional fresh fruit and antioxidant rich dark chocolate. With all this talk about “good-for-you” ingredients, you won’t believe how delicious this is. Sure, it is a great breakfast, brunch or lunch option, but it often shows up as dessert in my house too! It is just so good!

I’ve always liked the idea of a smoothie but only recently started experimenting with different types in an effort to up my intake of fruits and veggies. Then, when I started adding protein, nuts and healthy seeds, these turned into fast and easy meals. I know if I get in one a day, I’m ensuring I’m getting in some much needed vitamins, minerals, protein, fiber, etc.

I actually love everything about this smoothie bowl. It has all my favorite fruits, tons of those all important antioxidants and just a touch of dark chocolate. Whats not to like? In addition, this whole thing gets whipped up in a blender for a fast meal or treat. When I serve it in a bowl, I get more surface area so I can add a lot of toppings! I love texture, so bowls work great for me. Smoothie bowl toppings are my favorite part and I don’t skimp since I’m using lots of healthy toppings. My smoothie toppings include fresh fruits, seeds, mint and chocolate in this bowl but you could also add nuts, shaved coconut, coco nibs and anything else you can think of.

Not into bowls? Feel free to pour/spoon this into a tall glass or ice cream sundae glass too. I’d just serve with a straw and a long ice cream spoon.

One note about my fruit choices. I picked a wide variety to get lots of different antioxidants, flavors and nutritional values into this one bowl. However, you could make a straight up pomegranate smoothie by just using pomegrates and pomegranate juice. I’d freeze the pomegranate seeds, and of course, use equal amount of that one fruit (to match volume of this recipe). You could do the same with all raspberries, or all cherries, etc. Pick your favorites and make this your own!

Before I get into the recipe, here’s the most commonly asked questions about the ingredients in this recipe, and their nutritional value and antioxidant value. Yup, this bowl is a powerhouse!

First, what are antioxidants?

A not so simple answer is antioxidants are substances that can prevent or slow damage to cells caused by free radicals, which are unstable molecules that the body produces as a reaction to environmental and other pressures. Well, I don’t know about you, but I have all kinds of environmental and “other” pressures in my life. So, I try to eat antioxidant rich foods to combat that.

What exactly do antioxidants do for the body?

Antioxidants help the body in several important ways:

Neutralize free radicals.
Reduce oxidative stress.
Protect DNA.
Support cellular health.
Boost immune system.
They have anti-inflammatory effects and help reduce chronic inflammation.
They slow the aging processes. (Need I say more? Sign me up!)
They support heart health.
They protect vision.
They aid in the detoxification of the body.

These benefits may contribute to lowering the risk of various chronic diseases, including cancer, and heart disease. Since I don’t want anything to do with any of this, if I can protect myself by eating good foods, I’m all in. I just have one small caveat, it better taste good. I’m not skimping on that.

So, what are the antioxidant properties of each of the berries in my smoothie bowl?

Here’s a concise overview of the antioxidant properties of raspberries, pomegranate, cherries, and acai:

Raspberries:

Rich in ellagic acid and anthocyanins
Contain vitamin C and quercetin
High ORAC (Oxygen Radical Absorbance Capacity) value

Pomegranate:

High in punicalagins and anthocyanins
Contains vitamin C and ellagic acid
Potent anti-inflammatory properties

Cherries:

Rich in anthocyanins, particularly cyanidin
Contain quercetin and kaempferol
High in vitamin C

Acai:

Extremely high in anthocyanins
Contains flavonoids like orientin and luteolin
Rich in vitamin A and phenolic compounds

All these fruits have powerful antioxidant properties that can help neutralize free radicals, potentially reducing oxidative stress and inflammation in the body.

But, you’ll notice, I didn’t stop there. I piled on “the seeds”! There is so much “good stuff” in these three little seeds, that I put them on everything. They have very little taste but provide a slight crunch to the bowl and the nutritional value is crazy!

What is the nutritional value of chia, hemp and flax seeds?

Hemp, chia, and flax seeds are all considered nutritional powerhouses. Here’s a rundown of their value:

Hemp Seeds:

High in protein with all essential amino acids
Rich in omega-3 and omega-6 fatty acids
Good source of vitamin E and minerals like phosphorus, potassium, and magnesium
Contains gamma-linolenic acid (GLA)

Chia Seeds:

Excellent source of fiber
High in omega-3 fatty acids, particularly alpha-linolenic acid (ALA)
Good plant-based protein source
Rich in calcium, phosphorus, and zinc
Contains antioxidants

Flax Seeds:

High in omega-3 fatty acids, especially ALA
Excellent source of lignans (phytoestrogens)
Rich in both soluble and insoluble fiber
Good source of protein
Contains vitamins and minerals like thiamine, magnesium, and phosphorus

All three seeds are valued for their potential health benefits, including supporting heart health, aiding digestion, and possibly reducing inflammation.

But the icing on the cake is the grating of dark chocolate at the end.

What antioxidants are in dark chocolate you ask?

Flavonoids:
- Epicatechin
- Catechin
- Procyanidins
Polyphenols
Phenolic acids
Theobromine (a methylxanthine)
Resveratrol (in small amounts)
Vitamin E (tocopherols)
Minerals with antioxidant properties:
- Selenium
- Zinc
- Copper

The antioxidant content is highest in dark chocolate with a high percentage of cocoa solids (70% or more). These compounds contribute to dark chocolate’s potential health benefits, including improved heart health and cognitive function. So, you don’t want to use a Hershey’s candy bar here (although I do love those!!!). A rich, dark Valrhona chocolate bar would work great.

After all that “so good for you” information, you still want to make sure this smoothie tastes good. Trust me this is delish! Better than any frozen dessert, sorbet or ice cream you are ever going to have. In the summer, it is refreshing and did I mention, stunning to look at? But in case you like variety, be sure to check out my Almond Milk Pistachio Ice Cream and Creamy Cantaloupe Sorbet recipes for other healthy options.

OK, let’s make it. FYI: I serve this whole recipe for one or two people. There is plenty for two, but I’ve had no problem devouring the entire thing myself. If “sharing” use smaller bowls.

The recipe is pretty straight forward. Put your frozen raspberries, cherries and slightly thawed acai puree in a blender with the pomegranate juice and water. Note, you could definitely use all juice here, that is totally up to you. Blend it up, scraping down the sides as needed, then pour into a bowl. One additional note: you can find Acai puree in a lot of stores like Sprouts, WholeFoods and Trader Joe’s. It does come sweetened and unsweetened. If you use the sweetened, you don’t need any extra sugar in this mix. I don’t use extra sugar since I think it is perfectly sweet whether I use the sweetened or unsweetened Acai puree. BUT if you need it, add a teaspoon or two of monk fruit. I use Lakanto regularly. Taste it first.

If you want an additional serving of protein in this bowl, swirl in 1/2 cup of fat-free Greek yogurt, cottage cheese or ricotta cheese. They all work but I find the Greek yogurt blends better. I serve this with and without the yogurt all the time. Today, it is without!

Have all your toppings ready. Raspberries should be freshly washed, cherries pitted and halved and some fresh mint leaves should be ready to add. I buy a small cup of pomegranate seeds and always have them in the fridge. If you are buying them whole and seeding them yourself, now is not the time to do it. Have the fruit already seeded and have your arils ready to finish this dish. You don’t want the smoothie to be melting before you garnish it. Have your hand held grater and dark chocolate bar ready.

NOTE: I use a dark chocolate bar I pick up at WholeFoods and I keep it for just finishing cakes, desserts, and adding to yogurts or a smoothie etc. Valrhona is a high quality chocolate that I recommend for this very purpose.

Now, top your smoothie bowl with the seeds, fresh raspberries, cut cherries and pomegranate seeds. Grate the chocolate on top and dig in!

Now that you know how good this is for you, there won’t be any guilt. For all my WW friends out there, this is 3 point (if you are having it all and using unsweetened acai).

If you like this recipe, please leave a rating and a comment below. Then, if you are looking for other frozen desserts, try some of my favorites:

Blender Berry Sorbet

Frozen Hot Chocolate

Healthy Pineapple Whip

Nutella Peanut Butter Ice Cream