Red dragon fruit smoothie bowl with peanut butter and pistachios

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Have you ever tried a pink dragon fruit smoothie?

If you have, you already know what an amazing discovery these photogenic tropical fruits are. If you haven’t, you are in for a treat with this beautiful pink dragon fruit smoothie bowl.

Go straight to RECIPE | ABOUT RED DRAGON FRUIT | BENEFITS | WHY I LIKE THIS RECIPE | VARIATIONS | MAKE IT <250KCAL

 

 

About red dragon fruit

Red dragon fruit cut into two
Red dragon fruit
 

I like to always give it to you straight and tell you why you should consider a recipe. In this case, the main ingredient is the queen of the cacti, the red dragon fruit.

You probably have never seen these in the wild and have no idea how they grow, but try to imagine this: a flowing cactus with long meaty arms similar to those in aloe vera, but square and spiky, falling down from a short tree or climbing walls and, at the end of these branches, a beautiful bright pink, magenta, reddish fruit with a fantastic name.

Have a look at the image below, interesting right?

Dragon fruit tree
Dragon fruit tree

Dragon fruits are originally from Costa Rica and Central America where they are known as pitaya or pitahaya, but today are grown across the world and easily found in Asia and north America too. They are a fascinating fruit. I love the name dragon fruit which most comes from its prickly but soft appearance that looks like the mane of a dragon.

Dragon fruit is usually bright pink on the outside, with scale-like small leaves that have yellow tips and look like flames around a ball of fire. Inside, its flesh can be either white or red. The flavor is pretty much the same whether it is white or red inside, but the red one has more vitamins and goodness than the white one, and it is a bit less sweet and pasty, which is why I prefer it. It also looks much more beautiful.

A bowl of red dragon fruit smoothie is like summertime in your kitchen.

Fruits are big, and can weight up to a pound and measure 10cm long. The skin is soft, similar to that of a banana but thicker, measuring 2-3mm, and can easily be peeled off revealing a soft flesh. 

The flesh in red dragon fruits has the same pigment found in beets so will stain your skin and clothes (and other things like your pee), so wash them quickly after handling the fruit or wear gloves. The flesh is made of small seeds like the ones found in kiwi, they can easily be eaten and are soft.

There is also a yellow skin variety that is usually smaller and always white inside.

Dragon fruit can be eaten like you would a mango without cutlery, you simply cut it length wise and then use a knife to cut squares and turn the skin inside out to eat the flesh directly with your mouth. You can also eat it like a ripe kiwi, scoping the meat out with a spoon.
 

 

The benefits of red dragon fruit and this smoothie bowl

Tupperware with cubes of frozen red dragon fruit
Frozen red dragon fruit

As I mentioned above, red dragon fruits are packed with vitamins and goodness and have been considered a superfood by many, although I wouldn’t say they are because there are many other fruits with higher concentration of some of the vitamins and fiber. That being said, dragon fruits are an awesome fruit for smoothies and salads, they even go wonderfully with fish and have lots of great benefits.

They are loved the world over because they have a low content of sugar (for a fruit), are extremely colorful, versatile (as they have a very mild flavor), are easy to eat, have high fiber and are rich in antioxidants and prebiotics, both of which are amazing for your health. 

Prebiotics are good for digestion and I always eat them before I travel to fortify my belly with good things and ensure I don’t get sick (though I have a stomach of steel, touch wood). I love yogurts with bifidus like Danone’s Activia which I always have in my fridge. Naturally, dragon fruit’s digestive support needs to be taken with measure; if you eat too much of it you might end up having to rush to the loo.
 

 

What I love about red dragon fruit smoothies

I love dragon fruit because it brightens my day and my smoothie bowl while balancing some of the benefits that are hard to get in other foods like antioxidants and prebiotics. I also love the mild crunchiness and the creamy freshness of the flesh which is the perfect base for any nut, seed or cereal topping to make the perfect dragon fruit smoothie bowl.

What makes it a great food to stock is its sturdiness. Unlike other fruits, it keeps for a long time and is not as delicate as a banana or a peach. You can easily peel it, cut it and keep it in the freezer to make smoothies whenever you want, or scoop it out with a melon baller and eat as is or on the go cleanly and without making a mess. 

For a fruit smoothie, I love that it has a relatively low sugar content so it can even be enjoyed by those with mild diabetes and it won’t kick start my day with a sugar rush. Because its flavor is quite mild, it can offset a sour topping like raspberries, or a sweeter nut butter. Some people even eat it with BBQ meats as you can grill over the coals.

You will love this dragon fruit smoothie bowl with nuts, seeds and peanut butter.
 

 

Bowl with pink dragonfruit smoothie topped with pistachios, peanut butter and pumpkin seeds
Yield: 1 bowl

Dragon fruit smoothie with peanut butter and pistachios

Prep Time: 10 minutes
Additional Time: 5 minutes
Total Time: 15 minutes

Super delicious and colorful pink / red dragon fruit (pitahaya) smoothie bowl recipe packed with vitamins and goodness. Top with any nuts, nut butter and seeds you have available, I promise this is a good enough reason to get out of bed!

Ingredients

  • 150gr Red dragon fruit
  • 15gr Peanut butter
  • 10 Pistachios
  • 10gr Pumpkin seeds
  • 1/2 Lemon juice

Instructions

  1. PREPARE: Crush the pistachios by covering them with a cloth and using a roller. if the peanut butter is in the fridge, melt it in the microwave for 10-15seconds until it becomes runny.
  2. BLEND: Take the frozen pink dragonfruit cubes from the freezer and place in a blender. Blend slowly and then increase the speed until you get a smooth texture. If you blend for too long, the fruit will start to melt.
  3. ASSEMBLE: Pour the smoothie base in a bowl and top with the seeds, nuts and peanut butter.

Notes

Because the smoothie will defrost and melt pretty quickly, you should prepare all the toppings before you make the base so that as soon as that is ready you just have to assemble. Alternatively, put it back in the freezer once blended.

This recipe uses pink dragonfruit but you can also make it with white dragonfruit as the taste is the same.

If you did not freeze the dragonfruit the night before, i would not suggest you add ice into the blender to create the smoothie texture. Unlike bananas, dragonfruit is high in water content and it will make the smoothie runny and liquid.

Bear in mind that as soon as you pour the peanut butter, it will harden from the cold of the smoothie so you might want to spread it out.

Nutrition Information:

Yield:

1 bowl

Serving Size:

1

Amount Per Serving: Calories: 219Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 109mgCarbohydrates: 22gFiber: 6gSugar: 8gProtein: 7g

Values may vary depending on ingredients and brands used.

 

Have you tried this recipe at home?  We would LOVE to see your yum creations! Tag @BreakfastBowlRecipes and use the hashtag #MyBreakfastBowl so we can share the love ♥

 

 

Possible variations to this red dragon fruit smoothie

This red dragon fruit smoothie bowl can be fully customised to what you have or like. The toppings are entirely interchangeable to your pantry’s stock. You can use any nuts or seeds and even add other fresh fruits like banana. Because the base is pretty smooth, I would suggest you crush the nuts before adding so they are not too big.

Here are some creative ideas for variations on this recipe:

  • Healthy Ferrero Rocher: Chocolate nibs, raw chocolate powder, crushed hazelnuts.
  • Indulgent: Melted chocolate hazelnut spread with crushed almonds.
  • Rainbow: Sliced pineapple, papaya and kiwi,
  • Balsamic vinegar strawberries: Strawberries poached in balsamic vinegar and brow sugar for 10min at low heat.
  • Nut butter: Melt 10gr of various nut butters, almond, peanut and walnut, and drizzle in circles
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