Embark on a culinary adventure with the nutritionally rich Brazilian açaí berry, a true gem from the Amazon rainforest. A delightful açaí bowl adorned with a medley of fruits delivers energizing antioxidants while pleasing the tastebuds. - BY John Jacobs

The Amazon rainforest holds a rich array of botanicals with high nutritional value that modern society is beginning to appreciate as people turn away from processed foods. The açaí berries are a classic example. The grape-like fruits grow on açaí palm trees and have been an important food source for Indigenous Amazonian tribes for centuries, and for good reason. Açaí fruit is rich in the nutrients people are advised to include in their diet, like antioxidants. In Brazil, traditional açaí bowls contain açaí berries, a natural sweetener, granola, and a banana. As this healthy food is adopted worldwide, the additions to these nutritious bowls have expanded.

Culture in a Drupe

For accuracy’s sake, let it be known that the açaí berry is a drupe in botany. A drupe (stone fruit) is a fruit with a seed in the center surrounded by a fleshy part. Pronounced ah-sigh-EE, the açaí fruit has a dark purple skin, yellow flesh and a large seed in the middle. However, common lingo calls the açaí a berry. Açaí berries grow on açaí palm (Euterpe oleracea) trees in the Amazon. The palms grow primarily in the floodplains and have been an important food source for Indigenous people. They have eaten the açaí palm hearts and berries since time unknown. However, the original açaí bowl was not sweetened. The berries were mashed into pulp, maybe mixed with a bit of water, and eaten unsweetened alongside main courses like fish. For the Indigenous people, açaí is more than food. It is a vital source of sustenance, a symbol of their culture and connection to the land.

How did the plain açaí bowl, a humble staple in the Amazon, travel to the tables in Brazil? The journey began when açaí pulp started to appear in northern Brazilian cities in the 1970s. However, its popularity skyrocketed in the 1980s due to an unexpected occurrence. A Japanese judo school sent a young master named Koma as an ambassador to Brazil, where interest in the martial arts was growing. The young master befriended a Brazilian family whose sons, the Gracie brothers, became apprentices, attending judo practices and competitions among the açaí palms. Hélio Gracie, one of the brothers, began winning many competitions, and people naturally became curious about his diet. His answer was that he ate açaí with his meals every day. This sparked a wave of interest in açaí, and Brazilian surfers and fitness enthusiasts soon embraced the fruit as a healthy food option that would boost energy.

In early 2000, two American surfers, Ryan and Jeremy Black, who were traveling through Brazil, were introduced to the açaí and are credited with bringing the fruit to Los Angeles. Inspired by the interest in açaí, a Brazilian forest engineer, Ben Hur Borges, decided he wanted to expand the general public’s interest in eating açaí. To do so, he mixed açaí pulp with guarana, a plant native to the Amazon and a natural sweetener. Today, his company, Amazon Fruit, is a significant exporter of açaí to Europe and the United States. The American brothers co-founded the company Sambazon and now sell açaí pulp, juices, powders and other products, including açaí bowls. Sambazon only uses organically grown, fair trade certified açaí that is sustainably harvested.

Add a banana to the naturally sweetened açaí pulp, and esta listo! This is now açaí na tigela (açaí in the bowl), a cultural food item.

Açaí Many Ways

The export of açaí is carefully controlled to ensure only authentic açaí is sold. Today, the açaí na tigela (açaí in the bowl) has expanded from a simple mixture of banana, sweetener, and açaí to açaí and anything one wants to add. Frozen açaí is the common base ingredient, but unlimited bowl versions are made today.

For example, one can begin with the traditional recipe and add strawberries, coconut water, or soy milk topped with granola and chia seeds. The milk or water makes the açaí pulp creamy. Any sweetener can be added to unsweetened açaí, including honey and agave. The açaí berry has a slightly tart, somewhat tangy, earthy taste, so sweeteners or sweet fruits are usually added. One can make a bowl of creamy açaí, blend in peanut butter, top with mango, pineapple, or any other fruit, or add chocolate bits topped with granola or nuts. People make vegan, protein, tropical, breakfast, and lunch açaí bowls by adding their desired ingredients. Açaí is also used to make energy drinks and smoothies.

Nutrients in a Bowl

What does the science say about the nutrients in açaí berries? Açaí is called a super fruit and is energy-dense. Compared to other fruits, it has a higher dietary fiber and lower carbohydrate content and contains primarily healthy fats. It contains proteins, minerals like calcium and potassium, and vitamins B, A, C, and E. Açaí has a rich phytochemical profile promoting health and potentially reducing the risk of developing certain diseases. Researchers have found açaí may reduce the risk of developing cardiovascular disease, high blood pressure and diabetes and exhibits “anticancer, antiatherogenic, antimicrobial, antinociceptive, anticonvulsant, antileishmanial, and antiaging activities.” It also may protect organs. Because of the antioxidant power and all the other potential effects, açaí bowls could boost energy by supporting the body’s major systems. As açaí bowls grow in popularity, important cautions should be kept in mind. First, the research on açaí is limited. Also, there are companies making claims that are not scientifically supported. For example, the Federal Trade Commission has taken action against companies that claim their açaí products promote weight loss. There is no evidence açaí helps people lose weight.

A Bowl of Tasty Health

Açaí bowls are delicious and packed with essential nutrients that support a healthy lifestyle. By incorporating a variety of fruits, nuts, seeds, and granola, these bowls offer a well-rounded and nutritious meal option. For a post-workout snack, a nutritious breakfast, or an afternoon pick-me-up, açaí bowls provide a perfect balance of taste and health benefits.