Banana, Apple and Kiwi Smoothie Bowl

Before heading out for my jog each morning, I turn to my blender for a nice, refreshing smoothie. Packed with chia seeds, a hint of granola and bananas, this smoothie makes for a quick and nutritious breakfast. This unusual combination of ingredients works well and tastes delightful, with a dash of yogurt adding some much needed creaminess. So, why is it important to eat before exercise? Your body needs fuel! Research conducted at the University of Surrey suggests that untrained women are better off eating before exercise whereas untrained men are better off eating after exercise (Collins 2016). Intrigued as to why men are better off eating after exercise? Read more on the study here. I don't know about you but I definitely need something to get me going. It would be best to eat an hour before your workout as this allows time for digestion to take place. Understandably, I'm not talking about a heavy breakfast here; something light like a smoothie, some energy balls maybe, whole grain toast with almond/peanut butter or even just a banana will do. So, why not try the recipe below, it's definitely one of my favourite go-to smoothies.
Prep: 2 mins                                                                                           Blend: 2 mins
Serves: 1

What you need:

1 small banana, sliced
Half an apple, chopped into small pieces
1 kiwi, chopped into small pieces
2 tablespoons greek yogurt
60ml cold water
A few ice cubes
Extra half banana
A sprinkle of Chia seeds and granola (whatever you prefer)


  1. Add banana, apple, kiwi, greek yogurt, ice cubes and water into blender (I use my Nutribullet) and blend until smooth. If you like it smoother, add more yogurt or if you like it thinner, add more water and blend some more.
  2. Pour into bowl, top with extra sliced banana, a sprinkle of chia seeds and granola. Enjoy!

Have a good week!
Nokhuthula xo 


Collins, A (2016) Timing when we exercise and eat can affect how our bodies burn fat. University of Surrey. Available at: (Accessed 18/12/2017)
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