AVOCADO BANANA MINT SMOOTHIE BOWL TOPPED WITH SUPER HEALTHY NUT GRANOLA, BLUEBERRIES & COCOA NIBS (VEGAN)

August 21, 2018
AVOCADO BANANA MINT SMOOTHIE BOWL TOPPED WITH SUPER HEALTHY NUT GRANOLA, BLUEBERRIES AND COCOA NIBS (vegan, sugar-free, oil-free) - Black Mustard

I absolutely love this granola! It is made with naturally occurring sugars from dried apricots, one banana and a tablespoon of honey or maple syrup, which you even could omit to make it sugar free. In addition it is also made with 100% hazelnut butter as an oil provider, of course an organic and European one. So no extra oils are utilized. It is super crunchy, not too sweet, energizing and you can combine it with yoghurt, milk, bowls, ice cream and much more.

For a long time I have been making this granola now. I make it once or twice a month. I rarely make smoothie bowls with avocado, however. Avocados are nowadays very disputed concerning their cultivation methods.

Jar filled with healthy nut granola

 

FOOD FOR THOUGHT – CAN I EAT AVOCADO EVERY DAY?

The growing area, and the conditions and methods of cultivation determine the inputs to the life cycle assessment (LCA), that is, the ecological balance sheet of this superfood. Conventional methods show rather poor results in their LCA: due to monocultures, long transportation routes, and high irrigation needs. Around 1000 liters are needed for 1 kg avocados. There are even accusations of illegal deforestation for more avocado monocultures in Mexico. Harmful pesticides are used, which contaminate the groundwater, and in addition the avocados are packed extensively in plastic to be shipped to Europe or North America. Down the road it’s the environment and the local population which suffers, so that we in the Western World are able to have a healthy avocado on our plate day in and day out.

With organic avocados the situation is a little intransparent. Distributors of organic avocados claim to use far less water, also because they use better techniques, like drip irrigation. And also to grow them in areas, where there exists no water problem, as well as growing them in mixed cultivation. With organic you can at least be sure that no pesticides are used.

Nevertheless it is very difficult to get detailed information. I really rarely buy avocados and I have to admit that I always feel super bad doing it. Like many people I love them. This fruit is just exceptional and super healthy. I buy an organic avocado which comes from Spain. Spain also has a high drought risk in many parts of the country, so I just can hope that they don’t come from such an area. Better than hoping is of course acting. So please let us all eat less avocados, buy organic and in season, not packaged, and view them as a luxury food, not as a daily basic food.

little boy holding spoon and smoothie bowl topped with granola and blueberries holded by adult hand

avocado smoothie dripping into bowl snap shot

little in backround and smoothie bowl topped with granola and blueberries holded by adult hand

Close up view of avocado smoothie bowl topped with granola, blueberries and cocoa nibs

 


SERVES: 4-5 cups granola

GRANOLA
100 g oat flakes (gluten-free if preferred)
100 g spelt flakes (gluten-free if preferred)
50 g popped amaranth
50 g buckwheat groats
2 tbsp wheat bran (13,5 g) (optional)
20 g flaxseeds
20 g pumpkins seeds
40 g sunflower seeds
40 g hazelnuts (roughly chopped)
40 g almonds (roughly chopped)
1 ripe banana
55 g hazelnut butter
10 g honey (or maple syrup if strictly vegan)
55 g dried apricots
55 g boiling water
pinch of salt

 

SMOOTHIE BOWL (Makes 1 big bowl or 2 small bowls)
½ ripe banana
½ ripe avocado
1 tsp barley grass (optional)
2 sprigs of mint (I used a mixture of different mint types)
100 ml oat milk
50 ml tap water
3 big ice cubes

 

TOPPING
blueberries
cocoa nibs

 

NOTE: I make the granola one night ahead, so that I don’t have to wait the next morning for it to cool.

Dice the dried apricots, put them into a small bowl and pour over the boiling water. Let them steep for 10 minutes. Preheat oven to 150ºC (upper and lower heat) and line a baking tray with parchment paper.

In a food processor, blender or nut grinder, pulse the buckwheat groats 2 to 3 times to divide them into smaller pieces.

In a large bowl mix the oat and spelt flakes, the cut buckwheat, the popped amaranth and the wheat bran. You can substitute the spelt flakes with more oat flakes, if you don’t have or find them.

In a blender mix the dried apricots with the water, the hazelnut butter, the banana, the salt and the honey and blend it to a smooth paste. Pour over the dried flake mixture and stir well with a wooden spoon to spread the paste evenly.

Add the seeds and chopped nuts into the bowl and stir again. I like to use my hands in this step to make sure that nothing stays dry.

Spread the granola on the baking tray, if some granola lumps are too big, split them up. As I have an oversize oven I bake it at once. I think it should fit also on an average baking tray, but if you find it very cramped, bake it in two loads.

Back it for 40 to 45 minutes, stirring the granola every 15 minutes with a wooden spoon. The granola should be golden brown. Take it out of the oven and let it cool completely before storing in a jar.

For the smoothie you just need to combine everything in a blender and blend it until smooth. Pour into your bowl, add the granola on top, as well as some blueberries and some cocoa nibs. I love it!

Healthy for people & planet – please go always organic!

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