This apple smoothie recipe was probably the result of my weird decision to have a regular morning. No experimenting, no in-depth research and analysis, no gastronomic arts or exotic ingredients. I want to enjoy the taste of a fine healthy mush to get the day started.
As I wanted to escape the routine of carefully mixing colors and flavors, I ended up aiming 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 certain nostalgic flavors, decorating a simply magnificent recipe that draws memorable feelings. 🙂
Before starting the recipe, prepare one prerequisite that we will need for later. I happened to have a left-over coconut milk, but you go ahead and 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, as I am an addict to that dominating sour taste. It just makes every recipe irresistible. Praised as the number one fruit by nutritionists to their patients and by grandparents to their grandkids. And rightly so.
Reminder: Nicely wash all the fruits in water before using. Whenever possible, avoid peeling because a major part of the health benefits lies exactly in there. Make an effort towards buying fresh, locally grown fruit from reliable farmers, or frozen. When it comes to canned fruit, I prefer not using 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. Apples are one of the most common fruits out there 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 popular for their anti-colon cancer effect as well. Being an abundant source of phytonutrients and antioxidants, they prevent cancer cells multiplication and help lower blood cholesterol levels.
When it comes to cardiovascular diseases, the medical community strongly recommends apples as a weapon of choice. There is an estimate that more than 80 million Americans suffer from some type of cardiovascular disease. Another study from 1995 based on a 3-decade long survey in Finland showed that people that consume apples are less likely to develop a cardiovascular disease.
There are numerous other health benefits from apples, feel free to check the linked content and the resources for more in-depth information. Now let’s go on with our recipe.
The next ingredient for today’s apple smoothie recipe adds to the rich antioxidant environment and is of high importance 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 as well as a healthy digestive tract and is rich in nutrients essential for pregnancy. We shouldn’t forget 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 for a nice, soothing shade over the apples. To add more to it, we’ll need 3 pitted apricots as well. Other than the vitamin C, vitamin A, thiamin, and riboflavin contents, the apricots are great fiber and mineral source. Many people praise the apricots even to the levels of superfood. They also contain carotenoids, polyphenols, fatty acids, polysaccharides, all of which support various healthy biological activities.
While the apricot/peach mix turns our mush more yellowish, the next ingredient will provide cool, bright red touch. Pomegranate is such an amazing fruit, artistic by appearance and delicious by taste.
We will need seeds from 1/2 big pomegranate, 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.
Protip – removing pomegranate seeds, the tidy way:
Take a deep and wide enough pot or bowl and fill it with water. The size of the pot should be just enough so the pomegranate can fully sink in it. Get a knife, drown the fruit and cut it under the surface of the water. You won’t have to worry about tiny accidental splashes which scar the clothes forever. After cutting, leave only one half inside the bowl and remove the other. Submerge the remaining half and simply 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 the pomegranate contains three such polyphenols: ellagic acid, tannins, and anthocyanins. According to researchers, the pomegranate juice very effectively reduces the risk of diseases related to the heart, mostly due to its antioxidant properties. This ingredient came really complementary to the peaches as many nutritionists recommend it in the fight for weight-loss.
Before finalizing today’s apple smoothie recipe, I want to strongly recommend to put the pomegranate seeds in the blender instead of trying to squeeze the juice and then put it in the mix.
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 sweet aftertaste at the same time. In many cases, I prefer to just pour the honey-milk mix over the smoothie right before serving. Enjoy! 🙂
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