Beat the heat with dragon fruit
There’s something magical about starting your summer day with a bowl that looks like it was plucked straight from a tropical paradise. As a clinical nutritionist, I’m always on the hunt for recipes that combine nutrition with pure joy — and this Dragon Fruit Smoothie Bowl delivers both in spades. Trust me, it’s about to become your new breakfast bestie and is wonderful for the whole family.
When the mercury rises and the thought of a hot breakfast makes you want to hide in the freezer, this vibrant bowl of goodness steps in as a lovely cooling companion. Light, refreshing, and packed with nutrients, it’s exactly what your body craves during those sticky summer months. I also find this recipe looks so pretty and deserves all the double-takes.
I’d love to talk more about the star ingredient: dragon fruit, or pitaya. This stunning pink fruit might look like it came from the garden of Eden, but you can actually find it right in your supermarket’s freezer section. While fresh dragon fruit can be hitor- miss and somewhat pricey, frozen chunks are consistently available, perfectly ripe and much more budget friendly.
Dragon fruit isn’t just a pretty face — it is a nutritious choice which contains antioxidants, fibre and vitamin C, making it a fantastic ingredient for immune support. Its subtle sweetness pairs beautifully with the other fruits in this recipe, creating a bowl that’s both nutritious and delicious. And let’s be honest, eating pink food just makes life more fun.
The supporting cast is equally impressive. Mango brings its tropical flair along with vitamins A and C, while blueberries have added antioxidants. For a creamy sweetness and to help with a hold-together texture I’ve added a banana. The hidden small but mighty superhero in this dish is flax seed meal, which sneaks in omega-3 fatty acids and additional fibre.
Coconut milk not only makes this bowl deliciously creamy but also provides healthy fats that help your body absorb all the fat-soluble vitamins. It’s a match made in nutritional heaven!
Why do we want lighter foods in summer? Well, our bodies naturally crave cooling, hydrating foods when temperatures soar. Heavy, hot meals can make you feel sluggish and uncomfortable, while light, fruit based dishes help maintain your body’s natural cooling mechanisms. Think of this smoothie bowl as your internal air conditioning system! Here’s how to create this beautiful bowl.
Dragon Fruit & Berry Bowl | Serves 3
2 cups frozen dragon fruit (pitaya) chunks
1 cup frozen mango, chopped
1 cup frozen blueberries
1 frozen banana
1 tbsp flaxseed (linseed) meal
1 cup tinned coconut milk
Toppings
Coconut flakes
Granola or mixed seeds
Fresh blueberries
Passionfruit
Simply throw all your frozen ingredients into a highspeed blender along with the flaxseed meal and coconut milk. Blend until you achieve that perfect creamy consistency. If it’s too thick, add a splash more coconut milk — we’re going for spoonable, not solid!
Divide the mixture between bowls (this recipe serves three, but I won’t judge if you make it two larger portions). Now comes the fun part — decorating. Sprinkle with coconut flakes, add a generous handful of granola or mixed seeds for crunch, scatter fresh blueberries, and crown it with passionfruit for that perfect tang.
The best part? This bowl keeps you satisfied all morning, thanks to its balanced combination of fruits, healthy fats, and fibre. It’s like a vacation in a bowl, minus the airfare and sunburn!
Supercharged Tip: If you have ample fresh fruit, you can prepare your frozen fruit portions in advance and store them in zip-lock bags in the freezer. That way, when the smoothie bowl craving strikes (and trust me, it will), you’re just a blend away from breakfast bliss.
