Chris' Summer Smoothie Bowl!

Beat the Heat with the Tastes of Summer in a

Refreshing, Nutrient-Rich, Healthy Bowl!

IF SUMMER HAD A FLAVOR, THIS WOULD BE IT. COLORIZED. ENERGIZED. VIBRANTIZED! This bowl was born right here in my Key Biscayne kitchen when my body was asking for something cool, fresh, colorful, and "beat the heat" nourishing. I was craving something cool and energizing after that depleting heat—something that felt like a treat, yet was healthy and functional medicine-inspiring.

Dragon fruit pink. Watermelon fresh. Built on my 3 x 5 "Good Guys" framework and packed with natural hydration, real-food electrolytes, and the kind of vibrant summer nutrition that makes you feel as good as it looks.

This is the No Deprivation Zone™ in full, summer spectrum color—and it takes minutes to make.

THE 3 x 5 "GOOD GUYS" FRAMEWORK. Everything I create and cook, and everything I inspire, is built around crowding in more "Good Guys"—real, whole, nourishing foods that your body recognizes and knows exactly what to do with. This bowl is the framework made delicious. Water is the foundation. Nutrient-rich "Good Guys" and electrolytes amp up the power. All delivered beautifully in one nourishing bowl!

INGREDIENTS.

• Base: 2 cups water

• 3 Veggies:

• 3/4 cup celery—natural sodium, digestive support, anti-inflammatory

• 3/4 cup rainbow carrots—beta-carotene, Vitamin A, natural sweetness

• 3/4 cup cucumber—96% water, silica for skin and joints, deeply cooling

• 3 Fruits:

• 1 package (8 oz) frozen bananas—potassium, natural creaminess, sustained energy

• 1 package (12 oz) frozen watermelon—92% water, lycopene, natural electrolytes, real-food hydration

• 1 packet (3.5 oz) frozen dragon fruit—Vitamin C, magnesium, antioxidants, and that gorgeous color!

• 3 Nuts, Seeds & Good Fats:

• 1/4 cup pumpkin seeds—magnesium, zinc, plant protein

• 1/4 cup cashews—healthy fats, copper, natural creaminess

• 1/4 cup frozen avocado cubes—potassium, monounsaturated fats, Vitamin E

• 3 Flavor & Nutrient Boosters:

• 2-3 Medjool dates—natural sweetness, fiber, iron

• 1 tsp pure vanilla extract—antioxidants, warm flavor depth

• Dash of cardamom—anti-inflammatory, digestive support, beautiful warmth

• 3 Skin & Cell Optional Extras:

• 2 scoops (or 1 serving) marine collagen—skin elasticity, joint support, gut health

• 1/2 cup aloe vera—digestive soothing, skin hydration from the inside out

• 1 tbsp silica—connective tissue support, hair, skin, and nails

INSTRUCTIONS.

1. Use a combination of fresh and frozen ingredients for your desired consistency—more frozen = thicker bowl, more water = thinner.

2. Add all ingredients to a high-powered blender (I use my Vitamix) and blend until smooth and creamy.

3. Pour half into a large, beautiful bowl. Top with additional ingredients as desired—more watermelon, cucumber slices, pumpkin seeds, dragon fruit pieces, rainbow carrots, celery. Make it colorful. Make it yours.

4. Pour the remaining smoothie into a mason jar, seal, and refrigerate for the next morning. Shake before enjoying. Two days of summer nourishment from one beautiful batch.

SUMMER MEDICINE IN A BOWL! Every ingredient in this bowl is doing something powerful for your body—and together they deliver what I believe is the single most under-appreciated health tool of the entire summer season: hydration at the cellular level.

Water is the foundation. Electrolytes are what make it work. The watermelon and cucumber hydrate at the cellular level—delivering water alongside the potassium and minerals your cells need to actually absorb it. The dragon fruit delivers magnesium and Vitamin C. The avocado and cashews provide the healthy fats that help you absorb all those fat-soluble vitamins. The pumpkin seeds bring zinc and magnesium—two minerals most people are chronically low in.

The optional extras take it to another level. Marine collagen supports the skin, joints, and gut lining. Aloe vera soothes and hydrates from the inside out. Silica supports the connective tissue that keeps everything strong and supple as we age powerfully.

This is the No Deprivation Zone™ in full, summer spectrum color.

CHRIS' PRO TIPS

1. Always use good quality ingredients. Good ingredients = good taste = feel your best. Look for the freshest, cleanest, organic (as possible) ingredients. "Healthy Eating—Happy YOU!" Power Principle 1. EAT REAL FOOD. Feel free to substitute within each category based on your bio individual sensitivities, desires, and tastes. "Happy Eating—Healthy YOU!" Power Principle 10. HAVE FUN! Get creative and play.

2. Keep frozen watermelon, dragon fruit, and banana on hand in your freezer all summer long—they are your instant smoothie base, always ready when you are.

3. Prep your veggies—celery and rainbow carrots cut and stored in glass Tupperware in the fridge—and this bowl comes together in under 5 minutes. "Healthy Eating—Happy YOU!" Power Principle 8. FAST. EASY. No excuses. Think Big. Start Small. Feel Better.℠—start with a little strategic planning for your freezer and your fridge and you'll be able to whip this gorgeous bowl up all summer long!

4. Enjoy sampling tastes of fresh veggies and fruits along the way as you are creating your gorgeous smoothie bowl. This helps to mitigate any glucose spikes with the full-fiber, whole pieces of fruits and veggies to optimize digestion and satiety! Remember "Healthy Eating—Happy YOU!" Power Principle 3. COMBOS MATTER.

5. Top your bowl generously and make it beautiful. Eating with your eyes first is real—and the more colorful your bowl (nature-infused, not lab-infused!), the more phytonutrients and antioxidants you are getting. The rainbow IS the medicine. A nice nod to "Healthy Eating—Happy YOU!" Power Principle 4. EAT THE RAINBOW!

This refreshing bowl is truly one for the coffee table look books. Such a stunner. And talk about eating your water—AND your sunscreen—and showing up for YOUR summer life, Chris-style.

——

Here's to Your Healthiest Happiest YOU! ☀️

Best,

Chris

Founder, BrandCraftYOU

Tried this recipe? I want to hear about it! Write me at chris@BrandCraftYOU.com — and tag BrandCraftYOU on Instagram with your bowl. The more colorful the better!