In the Buff Smoothie Bowl



There’s no turning back: we’ve officially shifted from the sleepy newborn stage into a whole other beast. It was good while it lasted, I have to say. Arlo’s development is steaming ahead, and with that has come his first sleep regression (or “progression”, if we’re seeing the glass half full), and his desire to never miss a cool thing in his new world. Things have gotten really stinkin’ cute, a bit ugly (mainly, the circles under my eyes), and kinda scary. He basically turned into the wide-eyed “deer in headlights” emoji overnight. Actually, I think someone should make a new emoji just for babies going through sleep regressions; how about a wide-eyed baby who is simultaneously laughing and crying? With devil horns too, of course…but I digress.

We’ve been through countless sleep setbacks before, with big sis, but for some reason I thought we might cruise past them this time. We’ve paid our dues! I protest to the Sleep Gods. LMAO, say the Sleep Gods. It’s okay, though—we will survive.

On the bright side, this crazy time has given me the nudge to start something I’ve wanted to do for a while now: shorter, more easygoing blog posts. I’ve been thinking about this for a long time (and even tried it out a while back if you recall, but eventually my inner Chatty Cathy got the best of me…oops). I’m trying it today and popping in with a quick recipe and a few photos. I just added this smoothie bowl to the app a week ago, and it’s my current obsession. I devour a bowl every single morning lately (and chase it with a coffee or matcha to warm up…the best.).

A few things to note. The recipe calls for dates, but I don’t tend to use them because I don’t mind a smoothie that’s just mildly sweet. However, my lovely tester, Nicole, thinks it’s a bit bland without the dates added in, so I’ll leave it up to you whether to include them or not. (Granted, it does taste ah-mazing with the dates.) You can always taste the smoothie before adding them in and then make the call to suit your own taste buds. Also, a word to the wise: Some blenders have a hard time blending hemp hearts and dates smooth enough, so I recommend using a high-speed blender for the best results. Lastly, I always use a stevia-free protein powder as I don’t like the taste of stevia (and find it can overpower some smoothie flavours), but whatever you use, just know that the protein powder will greatly impact the overall flavour. I use Sunwarrior Warrior Blend in Natural in this particular recipe. Some people love it and some don’t; use what you love and you can’t go wrong!

Well, I just clocked in at 500 words for what was supposed to be a quickie blog post. Chatty Cathy strikes again. (Eric just said, “Must be the Maritimer in you.”) Maybe this is going to be harder than I thought.


In the Buff Smoothie Bowl

Vegan, gluten-free, grain-free, no bake/raw, oil-free, refined sugar-free, soy-free


4.8 from 11 reviews

I just can't get enough of this creamy, monochrome smoothie bowl! Packed with protein and healthy fats, it keeps me going all morning long, and its subtle, earthy flavours and thick texture are the perfect base for loading on all kinds of toppings.

2 to 2 1/2 cups (500 to 625 mL)
Prep Time
Cook time
0 Minutes
Total Time


For the smoothie bowl:
  • 1 to 1 1/4 cups (250 to 310 mL) almond milk, as needed
  • 1/4 cup (40 g) packed avocado
  • 1 large frozen banana, broken into chunks*
  • 1 tablespoon (12 g) chia seeds
  • 1 heaping tablespoon (12 g) hemp hearts
  • 1 scoop (25 g or 1/4 cup) unflavoured protein powder (optional)**
  • 2 teaspoons (10 mL) almond butter
  • 1 to 2 pitted Medjool dates, to taste
  • 1/2 teaspoon cinnamon, or to taste
  • 1/4 teaspoon pure vanilla extract
  • 2 ice cubes, or as desired
Topping suggestions:


  1. Add 1 cup (250 mL) of almond milk into a high-speed blender, followed by the rest of the ingredients. Blend until smooth. If necessary, add more milk to get the blender going.
  2. Pour into a bowl, and add your desired toppings. Serve immediately and enjoy with a spoon!


* Be sure to use a large frozen banana or the texture of the smoothie bowl won't be thick enough.

** If you are omitting the protein powder, you can reduce the almond milk to 1 cup (250 mL), and add more from there if needed. I use Sunwarrior Warrior Blend protein powder in "Natural". It's important to use a neutral-flavoured protein powder so it doesn't overwhelm the delicate flavours of the smoothie bowl.


If you want a bit of a kick flavour-wise, try adding some fresh ginger (to taste) to heighten the flavours.



Also, just a heads up that I’ll be sharing this new recipe for nut-free freezer fudge in the next issue of In the Glow! Be sure you are signed up (and don’t forget to confirm your subscription). It’ll be going out before Valentine’s Day.

Let's get social! Follow Angela on Instagram (@ohsheglows + @theglowspot), Facebook, Twitter, Pinterest, Snapchat, and Google+

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{ 54 comments… read them below or add one }

1 Paige February 6, 2017

I wish this was my breakfast/lunch today!



2 Annie February 6, 2017

This looks so delicious! I love thick smoothies like this!


3 Carmen February 6, 2017

Hmm looks so tasty! I think it fills you up like crazy. You’re ready for the day now.
Xo, Carmen.


4 Elda February 6, 2017
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5 Lesley February 6, 2017

I love your chatty posts! And I can’t wait for that fudge recipe…


6 Meredith | Earth & Oven February 6, 2017

love the flavours in this beautiful monochrome bowl! I can tell this would stick to your ribs and keep you full foreva! Thanks for sharing your awesome tales of motherhood :) Hope you get some Z’s soon.


7 Emily February 6, 2017
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I saw this recipe this morning and made it for lunch! I love how thick and creamy it is. The flavors are nice and subtle. Loved it!


8 Justine Mckenzie February 6, 2017

Love the chatty post! Stop in and say hi even without a recipe :)

Also – I would love to hear about balancing two babies. Its in my near future.


9 Samantha February 6, 2017
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We have had this twice now- kids love it too! I only had flavored protein powder- both vanilla and chocolate worked for us!


10 Patricia February 6, 2017

I love the idea of smoothie bowls, but haven’t gotten around to trying one. This one looks amazing! Could I skip the bowl and turn it into a morning smoothie?

P.S. I love your recipes and books! Keep up the awesome work. Good luck with the little one.


11 Angela Liddon February 14, 2017

Hi Patricia, You could absolutely turn this into a smoothie! If you want it less thick, try adding a bit more almond milk/milk of choice. And thank you so much for your kind words!


12 Kate February 6, 2017

Looks delicious! I’ll have to make it in the next couple of days when our temps are set to be unseasonably high. I’ll try adding ginger like you mentioned. Props to you for finding a way to name and market that smoothie color! This will be a nice change from the fruit or green ones we’ve been loving lately.

I’d love to read more casual posts, but I love all your posts!


13 Angela Liddon February 6, 2017

I hope you enjoy it, Kate! (And I’m glad you’re loving the name!)


14 Jill February 6, 2017

I struggle with the short posts, too! Especially since I don’t post frequently. One tip I try to keep in mind is to write about one topic per post only. Pretty sure I have been failing at that lately though!
Hope you all get better sleep soon :)


15 Angela Liddon February 6, 2017

Thanks for both the advice and the sleep wishes, Jill!


16 Kristen February 6, 2017

I loooove all of your posts…short…long…chatty…. although I don’t think you are chatty they are Always real and perfect! I will try this smoothie this week. We have your hidden greens chocolate smoothie every single morning for breakfast! It is the best! I make up smoothie bags every Sunday and pop them in the freezer to then blend up into vitamix every morning! We are up super early so its great to have everything pre-measured and then we just have to add almond milk and blend! If not an easy smoothie I will make your carrot cake oatmeal, or overnight oats with lots of good stuff mic=zed in! I will cook up a batch for us to eat and have a variety of toppings and fresh fruit! I also have a freezer stocked with your soups and stews for lunches. I would love if you could post a quick “what we ate this week list” at the end of your post, so we could have a snapshot meal plan. I own all of your cookbooks and looooooove the app! Thank you sooo much for your expertise! I sure hope Arlo gets settled into a new routine soon, so you can get some well deserved sleep! We wish you the very Best!


17 Angela Liddon February 6, 2017

Aw, you’re too sweet Kristen! Thanks so much for the warm words, and I’m so happy to hear you’re loving that hidden greens smoothie so much. I agree, smoothie bags are just so convenient! And I’ll definitely keep that idea about including a “what we ate” snapshot in mind–it’s a good one! :)


18 Casey the College Celiac February 6, 2017

I hope this smoothie bowl powers you through the rough sleeping time! It looks absolutely delicious…but I am also addicted to smoothies!


19 Natalie February 7, 2017
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Just made my first smoothie bowl! This recipe is perfect! Thank you 😊


20 Jessica February 7, 2017
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This looks like my breakfast tomorrow. :)


21 Kathy February 7, 2017
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Delicious! I just made this (without dates, because I’m trying to cut down on sugar intake, and without protein powder, because I don’t have any on hand), and it is SO good! Thank you for another great recipe!!


22 Marie-Claire February 7, 2017
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I hope Arlo gets in a good groove soon! I remember sleep regression at 4 months with my first girl–she got in a good routine pretty quickly afterwards though. I’ve been reading your posts with greater interest this year because you had Arlo a few months before I had my second baby girl (had her Jan 8th). She has acid reflux so is a terrible sleeper–she can’t even sleep flat yet and she’s now a month old, so I feel you on being sleep deprived! It’s crazy how every baby is so different! By the way, I make a very similar smoothie to this every morning and I gulp it down–so good! I forgot how starving you are the first few months after having a newborn!


23 Alexa February 7, 2017

This would be perfect for breakfast or lunch! Looks delicious!


24 Lea February 7, 2017
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This was so delicious! If your like me and dont have unflavored protein powder I used Vega Sport Performance in Vanilla and just omitted the vanilla extract and 1 date. Tastes like heaven, thank you!


25 Rachel February 7, 2017
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Love it, will have to make it this week! Thanks for sharing!!!

Question re. the optional scoop of unflavored protein powder. Could this be substituted by hemp hearts? Currently have no unflavored at home but like to add that kinda substance and extra protein.


26 Angela Liddon February 14, 2017

Hi Rachel, You can definitely add more hemp hearts if you’d like. Just keep in mind they add a grassy flavour so the smoothie might not taste quite as sweet.


27 Stephanie February 7, 2017

I just wanted to tell you how much I love your site and app. Your pictures are gorgeous, your recipes are amazing and your writing is so warm and welcoming. I smile every single time I see a new post in my inbox and I check the app regularly. It is by far my favorite app, by the way!! Thank you for sharing your amazing recipes and you loving, positive personality with all of us readers. And good luck with the sleep!! 😉


28 Sophie February 8, 2017
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Made this smoothie bowl this morning. It was delicious! My 4 year old son also devoured it. It was so filling and smooth. Will definitely make it again.


29 AGS February 8, 2017

I’m very much hoping you get a few good nights of sleep this week and next! Just a reminder: sleep is very irregular the first few months. We like to think sleep gradually increases on a gentle curve, but I think it’s more a jagged trend line. I finally learned this on baby #3.

Love the short/mid/long posts! ;)


30 Nadine February 8, 2017
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Just made this smoothie for breakfast, and I absolutely love it!!! It’s my favourite one so far.

On a side note, thanks so much Angela for all you do!!! I’ve been following you for five years now, when I became plant-based. Your photography is so beautiful and your recipes are always a great hit with my family. I cook from your books and app every day, often twice a day. My husband (a die-hard meat-and-potato kinda guy) just recently decided to make healthier choices and your recipes have been a tremendous help with his transition.

Hang in there with the sleep deprivation! I can relate, it was for me the hardest part of motherhood but nonetheless I wish I could go back to those precious times when they were newborns. Now all three are teenagers, whew when did that happen?!


31 CycleAZLindyB February 8, 2017
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OMG!! I am the one who usually skips smoothie bowls, just never sounded good. But this one, amazing!! I love it. I put some homemade nutty granola on top. Dessert for breakfast! YUM.


32 Cindy February 8, 2017

Love your posts. Just picked up my new cookbook of yours, yippie! So loved my first I knew I needed your next one.
One question if I can…… I cannot eat bananas…. (GI issues), alternatives are so unsatisfactory. I use applesauce and not sure what else I can substitute…. your thoughts? The bowls just look so good, and I love the texture and crunch of these.
Thanks and hopefully the sleeping will get bettter. ( our DIL is dealing with similar isssue, 6 months old and doing well in all areas but sleep).


33 Angela Liddon February 14, 2017

Thanks for the warm words, Cindy! As to your banana sub question, you might be able to get away with adding more pitted dates (to compensate for the lost sweetness) and a touch more avocado (to mimic the creaminess). If you try anything out please let us know!


34 Vanessa February 8, 2017
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SO good!


35 Laura February 9, 2017

Hi Angela! As always I love anything you post, so I’m all about shorter posts! I know I’ve said this before a million times, but I would LOVE some non-food posts as well, especially related to your skin care and beauty routine. Lately I have noticed that your skin looks amazing and your hair is on point! I am dying to know what you do for your hair and skin. And also…. I’d LOVE to see photos or a mini tour of your new office. The glimpses I get on Instagram are making me even more curious. :)


36 Angela Liddon February 15, 2017

Thank you so much for the kind words Laura! I will keep your suggestions in mind. :)


37 Sophie February 9, 2017
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I love how the chia seed flecks make the whole thing look like french vanilla ice cream. I subbed sesame seeds for the hemp hearts and it was awesome.


38 Charlene February 9, 2017

Hi! Love the looks of the smoothie bowl and will definitely try it. I had the dreaded stomach flu about a week ago and my tummy is still not feeling that great. Been having a hard time deciding what to have for breakfast. This looks like it would be really good! (Also saw the nut free freezer fudge – OMG!!!! Will be trying that as well.


39 Angela Liddon February 9, 2017

I’m so sorry to hear you’ve been sick, Charlene! I hope this smoothie bowl hits the spot. Feel better soon!!


40 Ellenor Davis February 9, 2017
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That Smoothie bowl looks delicious! I will make it tonight for my husband and my little boy.
I am sure it will be delicious as it looks like! And probably will make it again. Thanks for that recipe.


41 Rachel February 9, 2017

Looks delicious! I am already signed up for your newsletter but I don’t think that I received the last one. I tried to sign up again, just in case, and it told me I was already signed up. How do I fix this?


42 Caroline February 9, 2017

Hi Angela,

I LOVE these bowls , i mean the dishes, where do you get them, i find the wide shallow bowls are hard to find,looking forward to trying the recipe too :)



43 Hannah McNeill February 10, 2017

I made The Perfect Granola from the app last night and it is indeed PERFECT. My favorite granola of all time is Purely Elizabeth – original flavor (it’s truly embarrassing how many of those bags my husband and I go through in a given month), and this is the first time I’ve come close to liking a homemade version as much! The simplicity of the ingredients plus the caramelization you get from the maple+coconut sugar blew my mind! It’s so light/crispy and it clusters together like magic. I will have to make this smoothie tomorrow morning to pair :-)


44 Sara Greene February 10, 2017
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Wow, this was such a great addition to my smoothies list. I have got to say that I’m taking maca powder for my energies for the last 2 years, and I don’t like its taste at all. This smoothie was just great to mask the taste of maca. Thank you very much.


45 Green Press February 10, 2017

Looks delicious! Definitely going to give this one a go. It will make the perfect breakfast. Loving all your recipes, keep up the great work!


46 Chris February 10, 2017
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OMG great recipe. I never used a frozen banana before, it was kinda weird. I really like this as a ‘breakfast morning’ kind of bowl.

Also, I signed up for the newsletter!


47 Angela Liddon February 13, 2017

So happy you enjoyed the smoothie bowl, Chris…banana and all! ;) I love adding them to my smoothies. And thanks for signing up for the newsletter; I hope you enjoy it.


48 Janina February 11, 2017

Hi Angela, this smoothie looks delicious! I just wanted to mention a possibly helpful idea… Have you ever thought about co-sleeping? I started this when my now two year old had his 4 month sleep regression and have never looked back. My second baby is now 3 months old and still wakes up every 2 hours, but I don’t mind because he sleeps right next to me, so I pop him on the breast and we both drift right back to sleep. There are plenty of studies out there suggesting that this is the natural way to sleep for little humans, and that safe (no thick pillows/comforters, a firm surface, …) is actually protective and good for babies development. Maybe google James McKenna. Just a crazy suggestion, but maybe it helps! Let’s be honest most kids don’t sleep through the night until over 1 and we deserve better than being sleep deprived for years ;-)


49 Christine February 11, 2017

Angela, thank you for all you do to enhance our lives – love, love, love your books, blogs and social media. Your books are the only recipe books that I’ve made around 90% of the recipes, you know you normally pick one up, flick through a few pages, go that looks great then only make a fraction of the recipes – not with yours.
Anyway I transgress. Wondering if you have any tips, thoughts, advice on a Vegan/Veggie diet for Teenagers? My 14 year old daughter has really adopted a healthy plant based diet in the most part and along with my husband then they only eat meat a few times a week, sometimes not at all. I’ve noticed recently that she is looking a little paler and seems a bit more tired. I know there are growth periods but wondered if you’d recommend which recipes are best for those young growing bodies? She’s not a big bean fan, favours more black beans than anything else and is not a big legume/tofu etc. eater. We try and vary dishes but I’m wondering if I’m missing some important part of the diet for her growing needs. Teenagers still love their snacks and carbs so shouting eat more tofu isn’t going to cut it!!!!! I’ve only been a Vegetarian for the last two years so I’m still learning about getting the right minerals/iron etc. so am no expert.
Thanks so much and can’t wait to make the fudge this weekend – don’t think it will last for long!!!


50 Carrie February 13, 2017

So, sadly, I can’t have avocado (unless I want to be doubled over in pain for hours). Any recommendations to sub for avo?



51 Angela Liddon February 15, 2017

Hi Carrie, Oh no, that’s too bad! I would suggest adding a bit more frozen banana to make up for the lost creaminess. You might need an extra splash of milk to get it blending, depending on your blender. :) You could also try some solid coconut cream (the rich stuff at the top of a can of full-far coconut milk).


52 Alexis Bailey February 13, 2017

I am definitely going to try this for my next meal! This sounds so good!


53 Grace February 14, 2017
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My first ever homemade vegan smoothie and we fell in love with it! It tastes so yummy and healthy! Finally, the secret to the tasty fruit cocktail we stopped buying, because we don’t know what ingredients they put in it, is revealed. Thank you Angela!


54 Chef keller February 15, 2017

Lovely blog,recipes and pictures Angela! Check out my easy veggie stir fry here.



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