A smoothie bowl transforms your favorite healthy breakfast shake into a more substantial meal with nutritious toppings. This version uses unsweetened frozen fruit and yogurt to create a creamy base that is rich in protein and calcium. It's topped with fresh fruit for added fiber, and a sprinkle of seeds provides heart-healthy fats to help keep you full.

Yield: 1 bowl

Preparation time: 15 minutes

Ingredients

• ½ cup unsweetened frozen pineapple
• ½ cup unsweetened frozen mango
• ¼ cup non-fat plain Greek yogurt
• ¼ cup skim milk
• 2 fresh strawberries, chopped
• 1 tbsp roasted, unsalted sunflower seeds
• 1 tbsp roasted, unsalted pumpkin seeds
• ½ tbsp unsweetened shredded coconut

Directions

1. Place the pineapple, mango, yogurt, and milk in a blender. Pulse until all ingredients are blended. The smoothie will be very thick. You might need to open the blender and scrape the sides a few times to ensure everything is pureed. A single-serving drink blender works well for this recipe.
2. Transfer the smoothie to a small bowl. Top with strawberries, sunflower seeds, pumpkin seeds, and coconut, and serve.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.