WHAT IS ACAI?
- Where does acai come from? Acai (pronounced ah-sigh-ee) are the berries produced on Euterpe Oleracea palm tree. Acai berry is native to the Amazon rainforest in central and south America.
- What does acai look like? Acai berries are round in shape and dark—purple in color. It is a stone fruit such as mangos, containing large seed. In fact, about 80 percent of an acai berry is the seed.
- What does acai taste like? Acai berry contains a sweet, tropical and intense flavor.
WHAT IS ACAI BOWL?
Now you are become familiar with acai, so let’s know what is an acai bowl. Acai bowls are thick smoothie bowls loaded with toppings. Acai bowls are made of pulped and flash—frozen acai berries mixed with other frozen fruits. Then they are served in a bowl and topped with nuts, seeds, a variety of fresh fruits, granola, peanut butter, etc.
Acai bowls are cold, creamy, refreshing, sorbet-like and boast a complex, deep berry flavor. Unlike some berries that can taste too tart, acai bowls are always perfectly balanced in my opinion and a flavor I never tire of. (SEE ALSO: Goji Berries: Origin, Nutrition, Health Benefits and Side-Effects)
And then there’s the toppings. Dress them up or down, but you can not have an acai bowl without these toppings. They create a dance of creamy, crunchy, bright textures against the cool, cream acai. Acai bowl works to make every topping better and every topping make the acai even more fascinating.
ACAI BOWL BENEFITS:
Are Acai Bowls Healthy for You?
Acai is called as “SUPERFRUIT” because it comes with many healthful antioxidants, nutrients, vitamins, fiber, minerals, amino acids, and heart-healthy fats. In fact, acai berries may contain more nutrients and antioxidants than other berries such as cranberries, blueberries, and strawberries.
Research states that acai contains more antioxidants than any other known edible fruit in the world. In addition to this, acai berries are low in sugar and concentrated in healthy fats—which is reverse of most fruits which are high in sugar.
What Are The Health Benefits of Acai Bowls?
The health benefits of acai bowls may include —
1. Antioxidants:
Acai berries are rich in antioxidants that help to prevent damage by neutralizing the effect of free radicals. Research states that acai are high in plant compounds known as anthocyanins, such as cyanidin 3-glucoside and cyanidin 3-rutinoside
According to a scientific research, the consumption of acai pulp and applesauce may help to boost antioxidants levels in the blood. In this study, 12 healthy adults were given acai pulp and applesauce, and an increase in the levels of antioxidants was observed within only 24 hours.
Another study conducted on animals reveals that acai berries can help to lower cholesterol levels, better brain functioning, and may reduce the growth of cancel cells of colon cancer due to its antioxidant content.
2. Nutrient-Dense:
Depending on the ingredients used, the nutritional value of your acai bowl may vary. It is said that most bowls are rich in fiber, antioxidants, and micronutrients such as vitamin C, potassium, and manganese.
Per 100 grams of acai bowl contains —
- 1.76-gram protein
- 20.6-gram carbohydrates
- 4.1-gram dietary fiber
- 3.53-gram fat
- 11.2-gram sugar
High fiber contents of acai berry helps to keep your stomach full for longer and you eat less. In this way, it also helps to contribute to weight loss.
3. Essential Amino Acids:
It also contains essential amino acids, which help to improve skin and hair health and are vital to building muscle, maintaining bone strength, muscle regeneration, and regulating hormones, antibodies and enzymes.
4. Essential Fatty Acids and Omegas:
Essential fatty acids and omegas found in these bowls work to support heart health by lowering “bad cholesterol” and maintaining healthy high—density lipoprotein (HDL) levels.
How Many Calories Are in An Acai Bowl?
Per 100-gram packet of acai puree contains about 30 calories, blended with —
- ½ frozen banana (50 calories)
- ½ cup nonfat milk (86 calories)
- ½ cup frozen blueberries (42 calories)
- ½ cup frozen strawberries (25 calories)
This standard bowl of acai equals 233 calories but now comes the toppings! The final calorie count of the acai bowl recipe will depend on what you choose to top your acai bowl with and how much.
Are Acai Bowls Good for Weight Loss?
Acai bowls are rich in nutrition, but they are still high in sugar due to all of the fruits present in them. Depending on an individual need, acai bowls can be a part of a balanced diet but you can not rely on them for weight loss.
It can be said that they can be beneficial to smoothies because the essential fats fill you up for longer which keeps you away from consuming additional calories.
HOMEMADE ACIA BOWL INGREDIENTS:
The Acai:
- Frozen acai berry packet: One packet is enough for one bowl. You may purchase it as per your need. If you purchase it unsweetened, you can also add honey to taste.
- Frozen berries: You may need ½ cup of frozen strawberries and ½ cup of frozen blueberries in almost all of your acai bowl recipe variations. For this, you can purchase a bag of frozen blueberries or bags of frozen strawberries, or a bag of frozen mixed berries.
- Banana: ½ Frozen banana can add wonderful creaminess and natural sweetness. So, you can add it to your bowl.
- Liquid: In liquid, you can also use milk for extra protein, coconut water, apple juice, or pineapple juice.
- Honey: You can also add one tablespoon of honey to balance the acidity of fruits. You can add it directly to the acai blend or you can use it as a topping.
- Peanut butter (optional): Additionally, you can also add peanut butter for protein and flavor.
- Protein powder (optional): For additional protein, you can also use protein powder such as whey protein for added flavor.
Acai Bowl Toppings:
The toppings can be a great choice to enhance the glory of the acai bowls. You can top your bowl with any manner of toppings—as much or as little as you like.
Fresh Fruit:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
- Bananas
- Kiwi
- Apples
- Pineapple
- Mango
- Peaches
Other Toppings:
Other topping choices may include —
- Peanut butter: You can use it as a topping as well as directly in the acai mix.
- Honey: You can decide to add extra honey if you want an extra drizzle. You can also skip honey for vegan acai bowls.
- Seeds: You can also add seeds such as small chia seeds. They are a good source of iron, fiber, calcium, fatty acids, and antioxidants. Per ounce serving of chia seeds contains about 5.6 grams of protein.
- Chopped dark chocolate, Cacao nibs, or miniature chocolate chips: Because chocolate is life!
HOW TO MAKE ACAI BOWL?
Homemade acai bowls are quick and easy to make —
STEP 1: Freeze Your Fruit:
You can buy frozen blueberries, strawberries, or mixed fruit or freeze your own. You can also freeze bananas for the ultimate creamy texture. To freeze bananas —
- Once your bananas are ripe, chop them into thick slices.
- Lay them flat on parchment paper so they are not touching.
- Freeze until solid for about an hour.
- Store ½ banana portions in freezer bags.
You can also follow the same method for mangos, pineapples, etc.
STEP 2: Prep Toppings:
- Chop fruit toppings before making it so you will be able to serve the acai bowls right away for the best consistency.
STEP 3: Blend Acai:
- Add frozen acai to the blender by breaking it into a few pieces.
- Add liquid and fruit.
STEP 4: Top Acai Bowls:
- Transfer acai to 1 to 2 bowls.
- Top with all of your favorite toppings.
- Now it is ready to serve.
5 HOMEMADE ACAI BOWL RECIPES:
1. Mango Acai Bowl Recipe:
The mango acai bowl recipe is made with frozen acai berries, frozen bananas, blueberries, and strawberries then topped with bananas, mangoes, blueberries, strawberries, granola, chia seeds, coconut flakes, and mini dark chocolate chips.
FOR THE ACAI:
- 100 grams of frozen acai berries
- ½ cup of milk
- 1 tablespoon of honey
- ½ frozen banana
- ½ cup of frozen blueberries
- ½ cup of frozen strawberries
- FRUIT TOPPINGS: strawberries, bananas, mangos, blueberries, etc.
- OTHER TOPPINGS: sweetened coconut flakes, chia seeds, vanilla granola, cocoa nibs or mini chocolate chips
2. Banana Berry Acai Bowl Recipe:
The banana berry acai bowl recipe is made with a standard delectable blend and then topped with bananas, blueberries, strawberries, raspberries, blackberries, granola, chia seeds, and cocoa nibs.
FOR THE ACAI:
- 100 grams of frozen acai berries
- ½ cup of milk
- 1 tablespoon of honey
- ½ frozen banana
- ½ cup of frozen strawberries
- ½ cup of frozen blueberries
- FRUIT TOPPINGS: bananas, strawberries, raspberries, blackberries, blueberries
- OTHER TOPPINGS: vanilla granola, cocoa nibs or mini chocolate chips, chia seeds
3. Tropical Acai Bowl Recipe:
The tropical acai bowl recipe uses frozen pineapple instead of blueberries and pineapple juice instead of milk in the acai mixture. It’s then topped with additional pineapple, kiwis, bananas, strawberries, mangos, vanilla granola, chia seeds, and sweetened coconut flakes.
FOR THE ACAI:
- 100 grams of frozen acai berries
- ½ cup of pineapple juice
- 1 tablespoon of honey
- ½ cup of frozen pineapple chunks
- ½ cup of frozen strawberries
- ½ frozen banana
- FRUIT TOPPINGS: pineapple, kiwi, mangoes, strawberries, bananas
- OTHER TOPPINGS: vanilla granola, chia seeds, sweetened coconut flakes
4. Peanut Butter Acai Bowl Recipe:
The peanut butter apple acai bowl recipe uses apple juice instead of milk and omits honey because apple juice is already sweet. It is now blended with 2 tablespoons of peanut butter and cocoa powder.
The acai bowl is then topped with strawberries, bananas, granola, chia seeds, and mini dark chocolate chips.
FOR THE ACAI:
- 100 grams of frozen acai berries
- ½ cup of apple juice
- 2 tablespoons of peanut butter
- ½ tablespoon of unsweetened cocoa powder
- ½ frozen banana
- ½ cup of frozen strawberries
- ½ cup of frozen blueberries
- FRUIT TOPPINGS: apples, bananas, strawberries
- OTHER TOPPINGS: cocoa nibs, vanilla almond granola, chia seeds
5. Protein Acai Bowl Recipe:
The protein acai bowl recipe is made with vanilla whey protein and peanut butter. You can use as much or a little protein powder as you like. The acai bowl is then topped with bananas, strawberries, blueberries, additional peanut butter, chia seeds, granola, and vanilla almond granola.
FOR THE ACAI:
- 100 grams of frozen acai berries
- ½ cup of milk
- 3 tablespoons of vanilla whey protein powder
- 2 tablespoons of peanut butter
- 1 tablespoon of honey
- ½ frozen banana
- ½ cup of frozen strawberries
- ½ cup of frozen blueberries
- FRUIT TOPPINGS: strawberries blueberries, bananas
- OTHER TOPPINGS: chia seeds, peanut butter, granola, vanilla almond granola, chia seeds