Don’t have a restaurant near you that sells Acai Bowls?  Not a problem!  Just pick up a few ingredients and design your own Acai bowl recipe.  Your homemade Acai bowl will provide fiber, antioxidants, and healthy fats making it a guilt free treat.

Ironically, my first introduction to an Acai bowl came from Costco.  On a road trip one summer, I stopped at Costco for gas and decided I wanted a cool, but healthy treat.  Skipping the frozen yogurt, I tried something new and became a huge fan.  I still grab an Acai bowl when shopping at Costco, but have advanced to making my own whenever I have a craving for a cold, creamy refreshment.

As we all struggle to add more healthy fruits, vegetables, and “superfoods” into our diets.  Acai bowls are a fun way to eat better and not feel like you are turning into a rabbit!

So, you may ask, what is the deal with these bowls?  What makes them so special and talked about?  The answer comes down to one ingredient.  The Acai berry.

What is Acai?

Acai, pronounced ah-sigh-ee, comes from the small acai berry which grows on the Acai Palm tree in Central and South American rainforests. 

This blueish, purple berry resembles a blueberry but contains a large hard seed.  Unlike a blueberry, you can’t just pop an acai berry in your mouth and chew.  The seed takes up about 80 percent of the berry, leaving very little fruit to actually eat.  However, that small amount of fruit packs a big punch.  The acai berry is considered a superfood because it is high in fiber, contains heart-healthy fats, fatty acids, amino acids, and is rich in antioxidants.  Many believe that the berry contains the same, if not more, antioxidants than strawberries, raspberries, blackberries, blueberries, and cranberries.

Limited research suggests that acai berries may improve brain function, lower cholesterol, help with weight loss, and help prevent cancer.  However, there has not been enough research to definitively say these claims are true.

What we do know is that unlike most fruit, the acai berry is low in sugar and higher in fat.  

In 100 grams of Amafruits Acai Berry Puree Organic unsweetened acai fruit puree you’ll receive:

• Calories: 80
• Fat: 5 grams
• Carbohydrates: 6 grams
• Cholesterol: 0 mg
• Sodium: 20 mg
• Fiber: 3 grams
• Sugar: 0 grams
• Protein: 1 grams.

What is an Acai Bowl?

Now that you know what an acai berry is, what is an acai bowl?

An acai bowl is made from frozen acai berry puree that is blended with juice, milk or yogurt, and other frozen fruit to make a thick smoothie that is served in a bowl or glass.  The thick, creamy smoothie is often topped with fresh fruit, granola, seeds, nuts, or peanut butter. Often, a sweetener, such as honey, is added either in the blender or drizzled on top of the finished bowl.

Acai Bowl Ingredients

Frozen Acai Puree –  If you can’t find frozen acai puree at your local store it is available from Costco and Amazon.  Trader Joe’s also has some if you can find a store near you. Unsweetened acai puree would be the best so you can control your sugar intake but if you can’t find it that is fine.  One packet per bowl is a nice serving size.

Frozen Fruit –  Any fruit will be tasty but frozen berries compliment the acai flavor quite well.  Frozen blueberries and strawberries are a great combination but blackberries and raspberries can also be added for a change in flavors.  

Banana– Frozen bananas make smoothies extra creamy.  If you don’t like the flavor, try cutting down how much you use.  Peel and cut a banana before you put it in the freezer so it easier to use. If you like bananas use a whole one, if you don’t then try just a half.

Liquid – Some form of liquid is needed to help the blender do its work.Dairy milk has the most neutral flavor but to make it vegan just use any nut beverage, coconut water, or juice.  Juice might add an additional flavor but it will also add sweetness.

Yogurt – While yogurt is not necessary, it does add additional volume and creaminess.  Plain or vanilla yogurt is best so that the acai flavor is still present.  There is a wide variety of non-dairy yogurt options available if you are vegan.

Sweetener – If you have used unsweetened puree you might want to add a tablespoon of sweetener to the blender, or drizzle on top, to cut down on the acidity.  Honey, maple syrup, or agave are good options.

Acai Bowl Toppings

• Granola
• Chopped Nuts
• Seeds
• Fresh Sliced Fruit

How to make an Acai Bowl

Making an Acai Bowl is relatively easy but it does require some preparation.

Freeze your fruit: You can find most fruit already frozen except for bananas.  Peel and cut your banana in half, or in slices.  Place your bananas on a cookie sheet and put in the freezer.  When frozen, repackage into plastic bags or storage containers and keep in the freezer for future use. The same can be done for any fresh fruit you might have.

Blend: Once your bananas are frozen it is time to assemble all your ingredients.  Put your banana, frozen fruit, acai puree, liquid and yogurt, if you are using yogurt, into a high-speed blender.  Add sweetener, protein powder or peanut butter if you want.  Blend until well combined and smooth.

Make your bowl: Depending on the quantity, pour your smoothie into 1 or more bowls.  Top with your favorite toppings and serve immediately before it melts!

Are Acai Bowls Healthy?

We know that acai is a nutrient rich food, but is an acai bowl really good for you?

The answer to that depends on several things but the most important being overall serving size, topping choices, and topping amounts.

Like all foods, the more you eat the more calories you consume.  If you add so much to your smoothie that you are eating out of a serving bowl instead of a cereal bowl, you probably have too much. Without toppings, one serving still has quite a few calories because of all the fruit.  There are approximately 300 calories in a bowl that contains one acai pouch, one banana, ½ cup strawberries, ½ cup blueberries, and ½ cup milk.  That could seem like a lot of calories but don’t forget most of those come from fruit.  The acai bowl will also provide you with some healthy fats, fiber, protein, and vitamins and minerals. That is a lot of good stuff to find in one bowl!

But, you may ask, what about those toppings?

While the topping choices are good for you, putting them all in one bowl will shoot your calorie count quite high.

• Granola is a great breakfast cereal but you may be surprised at how much sugar and oil is added.  Check the nutrition labels when you purchase at the store or find a recipe that you might like to make.  
• Nuts and seeds are packed with vitamins and minerals but their small size can contain a huge number of calories.
• While the pictures you see of acai bowls are covered in beautiful toppings, less might be a healthier choice.
• Use a smaller bowl to start with so you aren’t tempted to make it too large

Are Acai Bowls good for weight loss?

Not necessarily.  While they are nutritious and full of healthy ingredients, they still contain a lot of sugar because of the fruit.  Depending on an individual’s weight journey, they might contain too many calories to be eaten on a regular basis.   They can be added to a balanced diet but should not be relied on for weight loss. However, if your diet already contains smoothies, acai bowls contain more essential fats which should keep you full longer and keep you from consuming additional calories.

How can I make my Acai Bowl Vegan?

It is very easy to make your acai bowl vegan.

• Substitute cow milk with plant or nut based milk or with fruit juice.
• Skip the yogurt or use a plant based yogurt.  There are quite a few soy, oat and coconut yogurt alternatives that you can choose from.
• Don’t use the honey as a sweetener.  Be sure to read the labels on granola as they often contain honey.

Helpful Tips and Tricks

• Use several fruits: To get the best flavor, try using at least 2 fruits in addition to the acai puree. While I don’t personally love bananas, a small amount will improve the texture.  Try adding some bananas and two additional fruits.  Berries are the most common and easy to find but adding fruits like pineapple, mango, and papaya will give you a tropical experience.
• Use ripe bananas: The more ripe the banana the more flavor and sweetness it will have.
• Be prepared: Freeze your bananas and other fruits ahead of time so they are ready to use.  
• Use frozen ingredients:  Keep your acai puree and fruit frozen until you put it in the blender.  If you let everything soften, your smoothie will not be as thick and might come out as a liquid.
• Use a powerful blender:  It takes a lot of power to blend solidly frozen fruit into a creamy mixture.  If your blender isn’t powerful enough you could burn up the motor.
• Don’t over blend:  In addition to keeping the fruit frozen, you can’t blend everything for too long.  Blending too long, in a powerful blender, will heat the contents and the result will be thinner and more liquidy.
• Toppings: Have your toppings, including fresh fruit, cut and ready to use before blending the frozen ingredients.  Acai bowls are best when served immediately, before they have a chance to thaw.

My Favorite Acai Bowl Recipes

Tropical Acai Bowl Recipe

1 (100g) packet of frozen acai puree

1 banana, frozen

½ cup mango, frozen

⅓ cup pineapple, frozen

½ cup milk

1 Tbsp maple syrup

Blend together until smooth but creamy, place in a bowl, or two, and sprinkle on your favorite toppings. 

1-2 Tbsp coconut, shredded or flaked

2-3 Tbsp granola

Fresh fruit: any fruit will work but to stick with the tropics I would suggest banana, mango, or papaya, thinly sliced  

Summer Berry Acai Bowl Recipe

1 packet (100g) frozen acai berry puree

1 banana, frozen

¾ cup strawberries, frozen

¼ cup blueberries, frozen

½ cup apple juice

1 Tbsp honey

Place all the ingredients into a blender and blend until smooth. Additional liquid might be required but add it in small amounts.  Scoop into a bowl and add your favorite toppings.  Some suggestions would be:

1 Tbsp chia seeds

2 Tbsp granola

Fresh fruit: blueberries and strawberries would go with the theme but raspberries would also be great.