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In the Kitchen with Chef Mark

Mark Allison 1-1338x460_16-0104

How exciting to be writing my first article for the Dole Nutrition News. In my new column, I will be sharing culinary tips, delicious recipes, and tidbits from my personal life to bring my kitchen to yours—more about me here. With this being the first week of January 2016, it is very special to me. I hope everyone had a wonderful time over the festive season and enjoyed time with family and friends. What will 2016 bring you? My wish is health and wellness for everyone. To help achieve that, we can all eat more fruits and vegetables, exercise a little more and think positive thoughts about our future. I’ll try my best to supply a tasty healthy recipe or a chef’s tip twice a month in this article space. In keeping with tradition, we start the year with our New Year’s Resolutions, so here’s my first recipe for 2016!

Let’s try a nutritious smoothie bowl. Any smoothie can be transformed into a thick, healthy, delicious and creamy smoothie bowl, just by cutting back on the liquid base and topping it with your favorite fruits, nuts and seeds. This nutritious breakfast is loaded with vitamin A, C and E, all nutrients that support immune system function to help keep winter flu bugs at bay. I hope you enjoy! Keep warm and here’s to a wonderful 2016.

Winter Smoothie Bowl

Serves 4



  1. Place the liquid into your blender and turn on to a slow setting. Add all the ingredients (except the toppings) and process on the highest speed until a well-blended puree forms, about 20-30 seconds. Stop the blender and scrape down the sides; blend once more for 20-30 seconds. Pour the smoothie into four breakfast bowls and top with chopped pineapple, orange rounds, roasted pumpkin seeds, and macadamia nuts. Enjoy with a spoon.


Nutrition Facts: (Serving Size 481g)

Amount Per Serving: Calories 280,Calories from Fat 110,Total Fat 12g(18% DV),Saturated Fat 1.5g(8% DV),Trans Fat 0g,Polyunsaturated Fat 2g,Monounsaturated Fat 6g,Cholesterol 0mg(0% DV),Sodium 190mg(8% DV),Potassium 970mg(28% DV),Total Carbohydrate 42g(14% DV),Dietary Fiber 10g(40% DV),Sugars 26g,Protein 7g,Vitamin A (470% DV),Vitamin C (180% DV),Calcium (20% DV),Iron (10% DV),Vitamin D (10% DV),Vitamin E (30% DV),Vitamin K (80% DV),Thiamin (20% DV),Riboflavin (10% DV),Niacin (15% DV),Vitamin B6 (20% DV),Folate (30% DV),Pantothenic Acid (10% DV),Phosphorus (20% DV),Magnesium (25% DV),Copper (20% DV),Manganese (80% DV)

Published January 1, 2016

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