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Acai bowl: what it is and 3 recipes for full energy

Acai bowl: what it is and 3 recipes for full energy

For breakfast and afternoon tea, why not treat yourself to a healthy meal? acai bowl fill up on nutritious foods? If you still don’t know what it is, well, you should know that these colorful bowls are a fun and nutritious way to bring a healthy spoonful to the table.

The Acai bowlor better, Acai bowlthey are actually mega bowls made from healthy foods, first of all, the acai fruit, a small superfood from the Amazon, a real concentrate of minerals, vitamins and antioxidants.

Just the acai – pronunciation asai – represents the protagonist of the so-called “acai bowl”, the colorful bowls that have been going crazy for some years on Instagram and on the tables of many kitchens around the world. If you’re also looking forward to trying this delicacy, read on to find out what the acai bowl is and how to make many delicious versions with fresh fruit and other nutritious ingredients.

But first, let’s find out what Acai is and how to eat it.

Acai: the friendly fruit of well-being

Originally from the Amazon, acai has long been considered an essential food in the diet of indigenous populations.

This small fruit, which by its appearance is very reminiscent of a large blueberry, indeed provides a long list of substances beneficial to health.

Acai is a source of vitamins (especially vitamin A, vitamin C, vitamin D and vitamin E), mineral salts (potassium, iron, calcium), amino acids and omega-3, omega-6 fatty acids and omega-9.

In short, acai can really be considered a superfood, thanks to the many nutrients it contains.

Where to find acai in Italy?

Unfortunately, it is difficult to find fresh fruit in Italy, as it is not easily transportable. For this reason, it is easier to buy theacai powder or frozen fruit. In both cases, the product can provide nutrients and health benefits, also giving a more gourmet taste to your preparations.

And speaking of flavor, what does acai taste like? Those who have tasted it say the fruit tastes halfway between dark chocolate and wild berries, with a slightly sour aftertaste.

You can find the product in stores specializing in foreign and organic foods, online, in herbal medicine or even in pharmacies.

What is the acai bowl? Properties and nutritional values

Source: Pixabay

After seeing what acai is up close, we can now get a taste of our inviting acai bowl. The term “bowl“Comes from English, and simply means”bowl“.

Therefore, the acai bowl is nothing but a literally acai bowl, to which, however, many other delicious ingredients will be added.

This super breakfast is basically a fruit salad, enriched with yogurt, vegetable milk, seeds and dried fruits. You can prepare the acai bowl as you wish, in a vegan version, with or without yogurt, you can add cereals, chia seeds or sunflower seeds.

How many calories does an Acai Bowl contain?

Depending on the ingredients you decide to add to your bowl, the protein and calorie intake and nutritional properties may change. On average, it is believed that a bowl can provide around 200 calories per 100 grams, but it will all depend on the extras you plan to add.

Acai bowl: 3 delicious and quick recipes to try

Source: Pixabay

At this point, we know what an acai is and what “acai bowl” means, but how do you eat the acai bowl? And even better, how to prepare it in a simple and tasty way? Below are 3 super easy recipes to try right away.

Acai bowl basic recipe

First, we’ll learn how to make this concentrate of fibre, vitamins, antioxidants and healthy fats in a quick and easy way, with a basic recipe to enrich according to your desires. Discover the necessary ingredients and how to prepare the acai bowl.


  • Acai puree without sugar or acai powder
  • Berries, such as blackberries, blueberries, raspberries or strawberries will do well in a frozen version
  • Banana and other fruits: Ideally, it would be preferable to use previously frozen fruits, in order to obtain a good texture
  • Vegetable drink or milk
  • White yogurt (a fruit yogurt would inexorably cover the flavor of acai and other fruits).
  • muesli or granola
  • Miscellaneous seeds
  • Dried fruit
  • Cereals
  • Sliced ​​fresh fruit.


Take the fruits previously frozen and cut into small pieces and pour them into a blender, then add the milk and yogurt and mix at high speed. Add blueberries, strawberries, banana and acai powder. Mix all the ingredients together, making sure to mix everything well, continue to mix until you obtain a creamy and homogeneous mixture.

Then pour everything into your favorite bowl and top with banana slices, goji berries and fresh fruit. Add a teaspoon of chia seeds and, if desired, a small square of dark chocolate in small pieces.

Acai protein bowl

acai bowl
Source: Pixabay

Now let’s make a protein version of our favorite bowl. To the basic ingredients, this time we will add a protein filling, made from hemp seeds and other healthy ingredients.


  • Acai powder: 5 grams
  • Greek yogurt: one pot

  • Soy, almond or coconut milk: 30 ml
  • Sliced ​​banana.
For garnish
  • Muesli: 2 tablespoons
  • Hemp seeds: a handful

  • Peanut butter – one tablespoon.


The first steps in preparing the bowl remain unchanged. Pour the milk, Greek yogurt and acai powder into a bowl. Mix the ingredients well, and if you wish, sweeten with a teaspoon of honey. Then, when you have obtained a mixture that is neither too thick nor too liquid, garnish the bowl with your protein topping, add a few slices of banana or a fruit of your choice and enjoy.

Vegan Acai Bowl

Finally, let’s make one vegan bowl. To do this, simply replace all the ingredients of animal origin, such as yogurt and milk, with as many of vegetable origin or with apple juice. Here is a delicious and easy to prepare recipe.


  • Frozen berries – one cup
  • A banana
  • 1 tablespoon acai powder
  • A tablespoon of 100% almond butter
  • Oat or rice milk: one cup

  • Fresh and/or dried berries
  • Dehydrated and sugar-free coconut chips
  • Muesli
  • Chia seeds: one teaspoon.


Pour the berries, acai powder, vegetable milk and banana into the blender and blend until creamy and not too runny. Pour everything into your favorite bowl and garnish with the ingredients of your choice. Enjoy your meal.

Does the acai bowl make you fat?

Source: Pixabay

But are these fantastic bowls useful for those who want to lose weight or, on the contrary, do they make you fat? The answer depends on the ingredients you choose. In its basic version, the acai bowl is considered a light and useful superfood for dieters, as it can promote the feeling of satiety thanks to the rich presence of fibers.

However, adding excessive amounts of peanut butter, chocolate, nuts, and other healthier but higher-calorie foods might increase your calorie intake at breakfast. Prepare your bowl by choosing fresh and healthy ingredients in the right quantities so you don’t go wrong.

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