Apple Smoothie Recipe
Healthy Apple Smoothie
The Nutritional Power of Apples
Apples are a top recommendation by nutritionists because they’re among the most nutrient-dense fruits, providing vital nutrients with every serving. Let’s take a closer look at their impressive nutritional profile.
Nutritional Profile of Apples (per 200 grams)
- Fiber : 5 grams
- Calories : 104
- Vitamin K : 4% of the Daily Value (DV)
- Potassium : 5% of the DV
- Copper : 6% of the DV
- Vitamin C : 10% of the DV
- Carbohydrates : 28 grams
Apples also contain small amounts of vitamins B1 (thiamine), B6, and E, as well as polyphenols and flavonoids like quercetin and pectin.
These compounds provide antioxidant protection and may reduce the risk of chronic diseases, supporting heart health, immune function,
and overall wellness.
So Why Are Apples Great for Smoothies?
Apples are an excellent smoothie base, offering a unique combination of flavor, texture, and nutrients:
1. Versatility : Apples pair well with many ingredients, from leafy greens to nut butters, enhancing smoothie flavor without overpowering it.
Their natural sweetness also helps reduce the need for added sugars or sweeteners.
2. Nutritional Value : With their high fiber, vitamin, and antioxidant content, apples enrich smoothies with essential nutrients that support digestion, immunity, and cellular health.
3. Texture : When blended, apples provide a smooth, creamy consistency that makes smoothies more satisfying and thick without the need for bananas or other thickening agents.
4. Refreshing Taste : Apples add a refreshing flavor that complements dairy (like milk or yogurt) or non-dairy bases and mixes well with other fruits like berries or tropical fruits, adding brightness to your drink.
With their many benefits, apples are a perfect addition to a nutritious and delicious smoothie.Here is a recipe for you to try.
Apple Smoothie Recipe
*1 whole apple (organic preferrably), washed and chopped
1 tablespoon Chia seeds
4 soaked almonds, peeled or dry roasted
1 large or 2 small dates
*1 handfull fresh spinach
1/4 teaspoon cinnamon powder
1 small piece of *fresh ginger
1/2 cup cococnut milk or cream or good quality full fat greek style yoghurt
1/2 cup water (filtered)
Method :
Wash and chop the apple into bite-sized pieces.Wash spinach leaves well.
2. In a blender jar, add the chopped apple, spinach leaves,ginger piece,chia seeds, almonds, date(s), cinnamon powder, milk or yoghurt and
water .
3.Close the lid of the blender jar and blend all the ingredients together until smooth.Add more water if too thick.
4.Transfer the smoothie into a glass and adorn it with a dash of cinnamon powder.
5.Your healthy and refreshing Apple Smoothie is ready to serve!
***Please choose Organic/Biodynamic fruits and vegetables due to the low toxicity and pesticide/insecticide/fungicides etc contents.