This apple smoothie recipe probably resulted from my weird decision to have a regular morning. No experimenting, in-depth research, analysis, gastronomic arts, or exotic ingredients. I want to enjoy the taste of a healthy mush to start the day.
Just a Simple, Healthy Start
As I wanted to escape the routine of carefully mixing colors and flavors, I aimed for the healthiest selection I could make from the contents of my fruit stash. So, I composed this apple smoothie recipe using fairly common ingredients but highly healthy nonetheless. More common ingredients often emphasize nostalgic flavors, decorating a magnificent recipe that draws memorable feelings.
Before starting the recipe, prepare one prerequisite that we will need for later. I happened to have leftover coconut milk, but you can use whichever kind you prefer. Mix 1/2 cup of coconut milk with two teaspoons of honey until it’s nicely unified. Let it settle aside until our final step.
I decided to go with apples as my basic ingredient, variety by taste, choice, or availability. I commonly choose green apples because I am addicted to that dominating sour taste. It just makes every recipe irresistible. Nutritionists praise it as the number one fruit to their patients and grandparents to their grandkids. And rightly so.
Reminder:
- Nicely wash all the fruits in water before using.
- Avoid peeling whenever possible because a major part of the health benefits lies there.
- Try to buy fresh, locally grown fruit from reliable farmers or frozen. When it comes to canned fruit, I prefer not to use them for a smoothie recipe, mostly for flavor-related reasons.
Let’s start mushing! Prepare (remove seeds and chop) two big or three smaller apples. We want the apple flavor to take over.
Why Apples Take Center Stage
Apples are one of the most common fruits with widely known benefits, but I’ll still mention some of the most amazing ones.
And where better to start than the anti-cancerous benefits of this incredibly amazing fruit? A study from 2005 provides quite an attractive perspective on the marvelous job apples do for our health by noticeably reducing the risk of developing various types of cancer.
Rich in fiber and vitamin C, apples are also popular for their anti-colon cancer effect. They are an abundant source of phytonutrients and antioxidants. They prevent cancer cell multiplication and help lower blood cholesterol levels.
The medical community strongly recommends apples as a weapon of choice for cardiovascular diseases. An estimate is that more than 80 million Americans suffer from some cardiovascular disease. Another study from 1995, based on a 3-decade-long survey in Finland, showed that people who consume apples are less likely to develop cardiovascular disease.
Apples have numerous other health benefits; check the linked content and resources for more in-depth information. Now let’s go on with our recipe.
Peaches and Apricots
The next ingredient for today’s apple smoothie recipe adds to the rich antioxidant environment and is highly important in the fight for weight loss. Pit and chop one nicely rinsed peach and add it to the mix.
This delicious fruit bears plenty of health benefits and valuable nutrients and phytochemicals into the mix. The peach promotes oral health and a healthy digestive tract and is rich in nutrients essential for pregnancy. We should remember that peaches are rich in iron, which helps the creation of RBC (Red Blood Cells) and distributes oxygen from the lungs all over the body.
The yellow flesh provides a nice, soothing shade over the apples. To add more, we’ll need 3 pitted apricots as well.
Apricots are great fiber and mineral sources besides vitamins C, A, thiamin, and riboflavin. Many people praise apricots even for their levels of superfood. They also contain carotenoids, polyphenols, fatty acids, and polysaccharides, supporting various healthy biological activities.
Pomegranate Power
While the apricot/peach mix turns our mush more yellowish, the next ingredient will provide a cool, bright red touch. The pomegranate is an amazing fruit, artistic by appearance and delicious by taste.
We will need seeds from 1/2 a big pomegranate that are clean and ready for the mush. I see a lot of online articles warning about being careful when removing pomegranate seeds. Luckily, there is no need to worry about that anymore.
Removing Pomegranate Seeds The Tidy Way
Fill a deep and wide enough pot or bowl with water. The pot size should be enough so the pomegranate can fully sink into it. Get a knife, drown the fruit, and cut it under the water’s surface.
You won’t have to worry about tiny accidental splashes that forever scar the clothes. After cutting, leave only one half inside the bowl and remove the other. Submerge the remaining half and start crushing it (don’t use too much force, though; you don’t want to waste the precious juice).
Nicely separate the seeds from the peels and drain the water through a sieve. Voila! No stains!
Pomegranates are packed with minerals, high contents of potassium, copper, manganese, folate, vitamin B5, etc. Add massive amounts of antioxidant polyphenols.
Many fruits contain some of these polyphenols, but pomegranate contains three such polyphenols: ellagic acid, tannins, and anthocyanins.
According to researchers, pomegranate juice very effectively reduces the risk of diseases related to the heart, mostly due to its antioxidant properties. This ingredient came complementary to the peaches, as many nutritionists recommend it in the fight for weight loss.
Before finalizing today’s apple smoothie recipe, I strongly recommend putting the pomegranate seeds in the blender instead of squeezing the juice and then putting it in the mix.
Finishing Touch: Honey & Coconut Milk Creaminess
So, now we’re left with the previously prepared honey-coconut milk mix. This healthy finish will deliver the final nutrient punch to this recipe, adding a sweet aftertaste at the same time. In many cases, I prefer to just pour the honey-milk mix over the smoothie right before serving.
The Apple Smoothie Recipe
- 2 seeded and chopped apples
- 1 pitted and chopped peach
- 3 pitted and chopped apricots
- 1/2 pomegranate seeds (not juice)
- 2 teaspoons of honey
- 1/2 cup of coconut milk
Tried this recipe? Did you add something fun, like ginger, chia seeds, or cinnamon? Drop your version in the comments below.