Morning routines have become quite the buzzword lately, and for good reason. But for the longest time, I was sceptical. I’d begin my days without structure or purpose and often found myself floundering, my productivity dwindling and my mental well-being on a slippery slope. I’ve always grappled with self-care, and my mental health took quite a beating, often steering me towards feelings of sadness and desolation.

It took a while, but I finally realized that if I wanted to change the trajectory of my day, I had to start at the very beginning. That’s when I established the ‘breakfast reads’ routine. This practice was more than just about food; it was about carving out a sacred space for me, just as the world begins to stir, where I could bask in peace, tranquillity, and ground myself for the day ahead.

However, the big game-changer was integrating nutrition into this routine. I’ve always struggled with my fruit and vegetable intake. A sporadic side salad here and a stray vegetable there – that was the sad state of my nutritional affairs. Enter: the smoothie bowl. Not only did it transform my mornings, but it also revolutionized my nutritional game. Starting the day with a hefty dose of fruits and sometimes even veggies made a world of difference. The best part? On days when I’m swamped or just too exhausted to whip up an elaborate smoothie, I’ve got my quick, fail-safe ‘Smash It Smoothie Bowl’.

For those mornings when every tick of the clock counts but I refuse to compromise on my health or routine, this energizing smoothie bowl is my saviour. With merely three core ingredients, it’s a beacon of comfort, simplicity, and nourishment. It’s not just about the convenience; it’s about maintaining the sanctity of my morning routine, even on the days when I’m running on empty. Having a contingency plan, like this bowl, ensures that one off day doesn’t cascade into a habit of neglect.

Having this bowl as my fallback is essential for consistency. As they say, the success of a routine lies in its flexibility and adaptability. If you’re looking to set up a morning routine, remember, it’s not about perfection, but persistence. And for days when you’re pressed for time or motivation, remember the ‘Smash It Smoothie Bowl’. It might be simple, but its impact on your day can be profound.

So, what’s in it? If you’re impatient for the recipe skip down and enjoy, otherwise I’ll dig a bit more into the benefits of all the yummy ingredients.

The Marvellous Mango: A Nutritional Powerhouse

Often referred to as the “king of fruits”, mangoes are not just deliciously juicy and sweet, but they also come loaded with an array of health and nutritional benefits. Mangoes are an excellent source of Vitamin C, which is essential for healthy skin and immune function. They also provide significant amounts of Vitamin A, promoting good vision and supporting overall eye health. Additionally, mangoes contain folate, Vitamin E, and Vitamin K.

Mangoes contain enzymes like amylases that aid in breaking down and assimilating carbohydrates. These enzymes, along with the dietary fibre found in mangoes, help in promoting healthy digestion. Another plus is that the generous amount of beta-carotene found in mangoes gets converted into Vitamin A inside the body. This vitamin, along with Vitamin C and the 25 different kinds of carotenoids found in the fruit, keeps your immune system healthy and strong.

Mangoes are a good source of Vitamin B6, essential for improving brain function. This vitamin aids in the amalgamation of the major neurotransmitters that contribute to mood and sleep regulation. Being rich in fibre, Vitamin C, and pectin, mangoes help lower serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) Cholesterol. Furthermore, the magnesium and potassium found in the fruit help maintain blood pressure levels.

The Vitamin A present in mangoes is pivotal for eye health. Regular consumption can prevent night blindness, refractive errors, dryness of the eyes, softening of the cornea, itching, and burning in the eyes. Mangoes can be a worthwhile addition to your diet if you’re looking to shed some pounds. The fibre content helps in making you feel full faster, which in turn can help in reducing overall calorie intake.

Avocado: The Creamy Green Wonder

With its smooth texture and distinct flavour, avocados have become a favourite for many. Beyond its delicious taste, avocados have earned their superfood status due to an abundance of health and nutritional benefits they offer. 

Avocados are renowned for their healthy fat content, primarily monounsaturated fat. This type of fat supports heart health by reducing bad cholesterol levels, potentially lowering the risk of heart disease. They’re a good source of dietary fibre, which aids digestion, promotes regular bowel movements, and helps stabilize blood sugar levels.

Loaded with vitamins K, E, C, and B6, along with riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium, avocados also provide lutein, beta-carotene, and omega-3 fatty acids. Plus, the vitamin K in avocados plays a crucial role in bone health by helping in the absorption of calcium and bone mineralization. It also assists in the production of prothrombin, a protein essential for blood clotting. Meanwhile, the fibre in avocados facilitates regular bowel movements, which are essential for the daily excretion of toxins.

Avocados contain lutein and zeaxanthin, antioxidants that are beneficial for eye health. These compounds reduce the risk of macular degeneration and cataracts. The fats in avocados are essential for keeping the skin soft and hydrated. They also can combat skin inflammation, while the antioxidants and vitamins protect the skin from wrinkles and other visible signs of aging. The vitamin E and biotin in avocados can also work wonders for dry hair, giving it a lustrous sheen.

Certain nutrients are fat-soluble, meaning they need fat to be absorbed into the body. The healthy fats in avocados can enhance the absorption of nutrients like vitamins A, D, K, and E. The unique combination of antioxidants and anti-inflammatory characteristics also makes avocados a potential asset in cancer prevention. Avocados contain folate which has been linked to a reduced risk of certain cancers, including breast and colon cancers. 

Bananas: The Yellow Boost of Wellness

A quintessential fruit, the humble banana is often a staple in fruit bowls worldwide. Its natural sweetness, convenience of consumption, and energy boost make it a popular choice. But bananas bring much more to the table than just taste and convenience. 

Thanks to the carbohydrates, primarily in the form of sugar and dietary fibre, bananas provide a quick energy boost, making them an ideal food choice before or after a workout. Bananas are also a significant source of Vitamin C, Vitamin B6, and potassium. While Vitamin C is an antioxidant, Vitamin B6 plays a crucial role in brain health and the synthesis of neurotransmitters. Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.

The dietary fibre, potassium, and vitamin C content in bananas all support heart health. An increase in potassium intake, coupled with a decrease in sodium intake, is the most important dietary change for reducing the risk of cardiovascular disease. Bananas also contain dietary fibre, which can help regulate the digestive system, especially for those suffering from constipation.

Another magical ingredient in bananas is tryptophan, an amino acid that can help preserve memory and boost one’s mood. It’s believed to do so by promoting the release of the mood-lifting neurotransmitter serotonin. 

Bananas contain dopamine and catechins, potent antioxidants that play a role in reducing oxidative stress and lowering the risk of degenerative and chronic diseases. Plus. while not rich in calcium, the presence of fructooligosaccharides in bananas aids the absorption of this essential mineral, thereby indirectly promoting bone health.

Bananas have been found to be beneficial for stomach health in various ways. They stimulate the growth of stomach lining cells, reduce acidity, and produce a thicker protective mucus barrier against stomach acids. This makes them a natural antacid and a mild way to achieve relief from occasional heartburn and stomach ulcers.

Green Spirulina: The Superfood from the Deep

Emerald green and teeming with nutrients, spirulina is a cyanobacterium (or blue-green algae) that has been making waves in the health and nutrition scene. Revered as one of the oldest life forms on Earth, spirulina offers an astonishing array of health benefits. 

Spirulina boasts a high protein content, making it a great protein source, especially for those on vegetarian or vegan diets. More remarkably, it contains all essential amino acids, making it a complete protein.

It’s the darling of the nutrition world for a reason; spirulina is loaded with various essential nutrients including B-vitamins (especially B1, B2, and B3), iron, manganese, and potassium. It also contains decent amounts of magnesium, copper, and small amounts of almost every other nutrient that you need.

Studies have suggested that spirulina can enhance the body’s immune response, ensuring a robust defence against pathogens and reducing the chances of infection. Spirulina is also packed with antioxidants, notably phycocyanin, which not only gives spirulina its blue-green colour but also combats oxidative stress, thereby protecting against DNA damage and chronic inflammation.

The antioxidant properties of spirulina play a role in reducing inflammation, but it’s also believed to inhibit the production of inflammatory signalling molecules, providing a multi-tiered anti-inflammatory effect. Regular intake of spirulina can lead to healthier lipid profiles, reduced blood pressure, and improved blood vessel function, all of which protect against heart disease.

Spirulina is also renowned for its detoxifying effects, especially when it comes to arsenic, a toxic substance found in groundwater in various parts of the world. Plus, some research indicates that spirulina supplementation can increase muscle endurance and strength, making it a favourite among athletes and fitness enthusiasts. It might also offer benefits to those with metabolic issues. Some studies have shown that it can improve blood sugar control and reduce liver fat.

Supercharging Your Smoothie Bowl with Nutrient-Rich Toppings

A smoothie bowl is a delightful canvas, offering ample room to get creative and enhance its nutritional profile. While the base provides a solid foundation of health benefits, the toppings are the cherries on top, making the meal even more delicious and nourishing. Here’s a breakdown of the advantages of our chosen toppings and just how effortlessly they can amplify the taste and health quotient of your bowl:

Raspberries & Blueberries: These vibrant jewels are not just pleasing to the eye; they’re packed with goodness! Berries, particularly raspberries and blueberries, are recognized as antioxidant dynamos. These antioxidants combat free radicals in the body, reducing oxidative stress and the risk of chronic diseases. Moreover, they lend a sweet-tart flavour, adding depth and contrast to your smoothie bowl.

Chia Seeds: At first glance, these tiny seeds might seem inconsequential. But chia seeds are true nutritional giants in a small package. They’re renowned for their high content of omega-3 fatty acids, which are vital for brain health. Moreover, their impressive fibre content aids digestion, and the protein they offer is a bonus, especially for those who are mindful of their protein intake. Their gelatinous texture when wet also adds a fun, pudding-like consistency, making every spoonful of your bowl interesting.

Almond Flakes: These slivers of crunch are more than just a textural delight. Almonds are well-known for their nutritional prowess. Rich in vitamin E, they play a role in maintaining skin health and have antioxidant properties. Furthermore, they’re a great source of magnesium, essential for various bodily functions, including energy production and muscle contractions. And let’s not forget the protein punch they pack, ensuring you feel fuller for longer.

The Art of Topping:

The beauty of these toppings lies in their simplicity. All it takes is a sprinkle here and a dash there, and in seconds, you’ve elevated your smoothie bowl to new heights, both in taste and nutrition. No intricate preparations, no additional cooking – just pure, unadulterated goodness in its most natural form. The blend of textures and flavours they offer – the crunch of almonds, the juiciness of berries, and the unique consistency of chia seeds – ensures that every bite is a delightful surprise.

In essence, never underestimate the power of toppings. With minimal effort, they can transform your bowl from ‘delicious’ to ‘divine,’ ensuring that your mornings are not only healthful but also brimming with flavours that dance on your palate!

My 'Breakfast Reads' Morning Routine And The Smash It Smoothie

The Smash It Smoothie Bowl

For those days when the world is your oyster, but time isn't on your side. Dive into this energizing, no-fuss smoothie bowl designed to power up your mornings, and help you smash any challenge the day throws your way. With just three main ingredients, this bowl promises a delightful balance of comfort and nourishment.
Servings 1


  • 1 cup frozen mango chunks
  • 1/2 ripe avocado
  • 1 frozen banana
  • 1 tsp Spirulina powder or Chlorella Powder (optional for that extra nutrient punch)


  • 1 handful fresh raspberries
  • 1 handful fresh blueberries
  • 1 tbsp chia seeds
  • 1 tbsp almond flakes


  • Blend It: In a high-powered blender, combine frozen mango, avocado, and banana. Blend until you achieve a creamy texture. You may need to add a spoonful or two of liquid to get the consistency you want, I recommend almond milk or water.
  • Superfood Boost: If you're up for that added nutrient boost, sprinkle in the Spirulina or Chlorella powder and blend until it’s evenly mixed.
  • Serve: Transfer your smooth, vibrant mixture to a bowl.
  • Top It Off: Scatter raspberries and blueberries generously over the surface. Sprinkle with chia seeds for that fibre kick, and almond flakes for a delightful crunch.