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Sunday Morning Smoothie Bowl
- The Recovery Nutritionist
- May 29
- 3 min read
Updated: Jun 2
There’s something sacred about Sunday mornings—especially on retreat. It's that quiet space before the world fully wakes, when everyone moves a little slower, breathes a little deeper, and feels just a bit more connected to themselves and each other.
On the final morning of our recent retreat, I wanted to offer something light yet deeply nourishing. Something that felt like a gentle “good morning” and “thank you” to the body. This smoothie bowl—similar to a smoothie bowl in feel and flavor—became that offering.
It sat alongside the avocado toast, adding color and sweetness, but more than that, it held the energy of care. Simple, vibrant, and easy to make—but made with intention, and served with love.
Sometimes the most healing meals are the ones that don’t try too hard. Just a few real ingredients, a touch of creativity, and the quiet joy of sharing it with others.
And just so we’re clear—you don’t have to wait until Sunday morning to make this. Any day that calls for something fresh, simple, and nourishing is the right day.
Ingredients
Smoothie Base
6–8 lbs of frozen fruit:
1 (4 lb) bag of frozen mixed berries
1 (2–3 lb) bag of frozen bananas
1 (2 lb) bag of frozen mango
or any combination of fruit you love
5 ½ cups non-dairy milk (almond, oat, soy, etc.)
Toppings (mix and match!)
Chia seeds
Ground flax seeds
Pumpkin seeds
Chopped walnuts
Dried cranberries
Fresh fruit
Unsweetened shredded coconut
Granola
A few pieces of chopped dark chocolate (ooh la la)
Instructions
In batches, add the frozen fruit to a blender or food processor with some of the milk. Blend on low until broken into smaller chunks.
Slowly start to pour in the rest of the the non-dairy milk and continue blending until smooth and thick, like soft-serve. Scrape down the sides as needed.
Spoon into bowls and top with whatever you love. Set out a topping bar if you’re serving a group—it invites creativity and connection.
Serve right away, ideally surrounded by good people and good energy.
Tips & Variations
Want to use regular milk? Absolutely—use what works best for you.
Only have fresh bananas? That works too—just try to keep the rest of the fruit frozen for the ideal texture.
Most importantly, personalize it. Make it yours. Food should be something that feels good—not rigid or perfect.
A Note from Me to You
In some Native American traditions, there’s a story of the Corn Mother—an earth spirit who gave of herself to feed her people. She was not just a symbol of nourishment, but of sacrifice, love, and the unspoken promise that we take care of each other by first taking care of ourselves.
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I think about her sometimes when I cook. Not in a heavy or mystical way, but as a quiet reminder: food is more than food. It’s energy. It’s offering. It’s connection.
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I know how hard it can be to stay consistent, to try something new in the kitchen, or to make space for healthy choices in the middle of a busy, overwhelming life. It’s not always easy to take care of yourself—especially when you’re caring for others, juggling responsibilities, or just trying to get through the day.
But nourishment doesn’t have to be complicated. It doesn’t have to be perfect. What it does need, though, is intention.
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I truly believe that small, intentional choices—like this smoothie bowl—can become the foundation of something bigger. A shift in energy. A softening in your day. A moment of care that ripples into how you show up for yourself and the people around you.
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You don’t have to change everything all at once. Just begin where you are. Be gentle with yourself. And when life pulls you off track (as it will), know that it’s okay. What matters is that you return. That you keep choosing yourself. One meal, one breath, one quiet act of self-respect at a time.
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This is one of those meals. It’s easy, yes. But it’s also sacred in its own small way. And so are you.
You’ve got this.
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