How to Make the Perfectly Balanced Smoothie Bowl

Start with a 1/3 Cup Liquid, Such as:

Soy Milk, Coconut Water, Orange Juice, Almond Milk, Apple Juice, Coconut Milk, Water, Skim Milk, Green Tea, Rice Milk, Herbal Tea, etc.


Add 1 Cup Worth of “Thickening” Ingredients, Such as:

Banana, Avocado, Peanut Butter, Frozen Fruit, Almond Butter, Mango, Greek Yogurt, Ice, Coconut Cream, etc.


Add 1/2 Cup Worth of Fruits and Veggies, Such as:

Banana, Berries, Peaches, Spinach, Kale, Peas, Apples, Kiwi, Papaya, Pineapple, Cucumber, Avocado, Ginger, Orange, Carrots, etc.


Blend until Smooth Then….


Finish off with Toppings, Such as:

Matcha Powder, Berries, Nuts, Turmeric Powder, Sliced Fruit, Shredded Coconut, Drizzle of Honey,  Chia Seeds, Granola, Drizzle of Yogurt, Maca Powder, Gogi Berries, Protein Powder, Pomegranate Seeds, Pumpkins Seeds, Cacao Nibs, etc.


Snack Suggestions for your Bike Rides

Celery: Celery can help you increase blood and oxygen delivery to the muscles.

Pickles: Pickles can replace lost electrolytes on a long ride. There’s some evidence that pickles also can help prevent or stop muscle cramps.

Hemp Seeds: Hemp seeds are rich in iron and magnesium, essential for oxygen transportation and muscle contractions.

Chocolate Milk: Chocolate milk has the magic 3:1 carb, protein ratio, and tastes great!

Lentils: Lentils can boost your blood glucose levels.

Bananas: Bananas put back what you’re sweating out, namely potassium and magnesium, and also provide a hit of essential nutrients vitamins B6 and C, copper, and manganese.

Raisins: Raisins contain potassium—an electrolyte that helps you maintain fluid balance—and iron, a mineral that boosts your oxygen-carrying capacity.



2 cups calrose rice or “sticky” rice
1½ cups water
225g bacon
3 eggs
½ cup cashews
¼ cup nut butter
½ cup raisins (optional)

Combine rice and water in a rice cooker or saucepan. Fry bacon over medium-high heat. Drain fat, wrap bacon in paper towels and crumble. Beat eggs and softly scramble in pan over medium heat. In a large bowl, mix cooked rice, bacon, scrambled eggs, cashews, nut butter and raisins. Press mixture into square pan to 1½-inch thickness, let cool in a fridge, then slice and wrap into individual cakes.


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