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Made with a whole apple, an apple smoothie is a satisfying way to quench your thirst and boost your hydration, vitamin C, and fiber.Jump to Recipe
My balanced apple smoothie recipe is loaded with antioxidants and electrolytes not just from the apple, but also from the other superfood ingredients.
This easy apple smoothie recipe blends together an entire apple with fresh ginger, lemon or lime, raw sugar, and a pinch of salt with pure water.
The sugar and salt are optional, but recommended, since they serve two very important roles.
When the weather heats up and you start craving smoothies, it’s because you are losing electrolytes through your sweat and your cells are craving hydration.
Hydration is controlled through electrolytes, and sugar and salt are the best sources, especially when you use a truly raw sugar and a high-quality mineral salt.
Combined with the antioxidants and vitamins in the apple, ginger, and citrus, you are enhancing the delivery mechanism of the nourishment to your cells.
The second reason for a bit of sugar and salt is to ensure that you are getting all six tastes into your simple drink.
A balanced flavor profile will allow you to feel extremely satisfied with the taste. Balanced flavors nurture both body and mind.
You will definitely feel nourished and refreshed after drinking an apple smoothie.
No yogurt or bananas
Unlike many other smoothie recipes, there is no yogurt or dairy of any kind in this apple smoothie, and no bananas either!
In fact, in the system of Ayurveda that I use as a nutrition and digestive health coach, dairy and bananas don’t combine well with other foods.
So if you are currently using these ingredients in smoothies, make sure you read 14 Tips and Tricks for Healthier Smoothies for more information on how to make healthy smoothies.
Can I put an apple in smoothie?
Before you landed on this post, you might have been asking yourself? Can I put an apple in smoothie?
You may be wondering exactly how to do it.
The answer is: you will chop the apple in four quarters, remove the tough seeds and core, and blend the whole apple with the skins.
Yes, there’s some pulp and fiber in the smoothie, but that’s where the nutrition is.
You don’t want to strain that out, or remove it. This is not apple juice. This is an apple smoothie.
Now, an apple smoothie isn’t exactly smooth, but you will get used to the texture. Just remember: it is good for you.
One pro tip I discovered is that if you keep the smoothie in the fridge for a couple of hours, the fiber settles, and the flavors blend.
I found my smoothie even more enjoyable after some resting time.
Ingredients for apple smoothie
Apple: I experimented with both green and red apples. The tart apples have less sugar and more pectin, which is prebiotic that promotes healthy gut bacteria, as well as liver and gallbladder health. The red apples are sweeter. I enjoyed both – especially the way that they produce different colored smoothies.
Ginger: Smoothies are cooling and a little heavy by nature, and ginger and/or other spices make all the difference to your digestion and overall enjoyment.
Ginger is the ultimate antioxidant and cure-all. It enhances circulation and digestion, relieves nausea and congestion, and is mildly cleansing.
Keep fresh ginger on hand in the fridge, ready for apple smoothies, and for adding to any dish.
Lemon or lime: The addition of lemon or lime in this apple smoothie actually enhances the overall flavor, as well as adds antioxidant support.
Lemons are sourer, while limes are sour with a touch of bitter. Try both and see which one you love the most.
Unrefined sugar: A true unrefined sugar is a delight to experience, since it is the sweet taste in its most natural and unadulterated form.
Such sugars are made from sugar cane juice that go through simple evaporation until crystallized.
Unrefined sugars are high in naturally occurring vitamins and minerals, with a delicious taste and a caramel flavor and color.
Such sugars have antioxidant anti-inflammatory properties, liver protecting, anti-hyperglycemic, and diuretic qualities.
In Ayurveda, raw sugar is used medicinally for iron deficiency anemia and certain liver conditions.
Unrefined raw sugar types include muscovado, whole cane sugar, panela (Latin America), jaggary (South Asia), kokuto (Japan), and Rapadura.
>>Buy unrefined sugar from Just Panela.
Salt: Salt supports hydration by encouraging secretions in membranes and glands, stimulating stomach acid and nourishing the adrenals and nervous system.
We all need salt. The key is to consume the right kind of salt in the right quantities. For this recipe, a pinch of salt is nourishing and nurturing. You will not taste it, but it will enhance the overall flavor.
I recommend an unrefined mineral or rock salt for regular use. Such salts also contain naturally-occurring minerals.
Himalayan pink salt is readily available and a good choice.
For a mineral salt that’s sourced in the United States, try Redmond Real Salt.
Health benefits of apples
You’ve heard of the saying “an apple a day keeps the doctor away.” Considering the health benefits of apples, this might just be true.
Below are just a few of the health benefits of apples.
Soluble fiber: The fiber content in apples is both insoluble (a.k.a. roughage) in the peels, and soluble, which is the softer, nurturing kind.
Fiber feeds your good gut bacteria and promotes healthy daily detox.
Nutrition: Apples are a good source of vitamins A and C, calcium and iron.
Immune-boosting: Whenever you nurture your gut health, you are nurturing a healthier immune system.
According to research cited by Everyday Health, apples are also a good source of vitamin C, which is associated with lower oxidative stress and enhanced immunity.
Diabetes-friendly: There are a host of studies showing that apple consumption reduces the risk of developing type 2 diabetes.
Those with type 2 diabetes may benefit from the soluble fiber in apples reducing their insulin resistance and improving blood sugar.
Hopefully, by now you are ready to make your apple smoothie.
Here’s an easy recipe to get you started.
Apple Smoothie with Ginger
- 1 apple, cored
- 3/4 cup water
- 1 teaspoon fresh ginger, chopped
- 1 teaspoon raw sugar, (optional)
- pinch salt
- Chop apples into quarters and remove the core. Add to blender with water, fresh ginger, lemon or lime, optional raw sugar, and a pinch of salt.
- Blend on high for 45-60 seconds.
- Pour into a glass and enjoy slightly chilled.