Apple Smoothie Recipes and Nutrition

Apples are one of the most popular fruits in the world. With over 7,500 cultivars of the apple worldwide, this has led to a huge selection of all sizes, colors and flavors. The most common apples are the sweeter varieties, but tart apples are still very popular for both eating and baking!

Apples make a good base or complementary flavoring for your smoothie. Since apples are not as “creamy” in texture as a pear or mango, an apple smoothie might require slightly less water.

Apple Nutrition and Health Benefits

Apples are a good source of fiber, vitamin C and antioxidants. Studies suggest that apples may protect against osteoporosis and Alzheimer’s disease. Apples may help prevent lung, breast, colon and liver cancer. Apples are shown to lower cholesterol, help manage diabetes and help with weight loss. Apples are a heart-healthy food and support lung function. Some studies have shown that pregnant women who include apples in their diet have a lower risk of giving birth to children who develop asthma. Also, studies suggest that children with asthma who drink apple juice regularly show reduced symptoms.

Smoothie Recipes

Apple-Lemon
2 apples
1/2 lemon juiced
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 cup of water

Calories: 195 | Fat: 0.7g (grams) | Protein: 4.1g | Carbs: 53.6g | Calcium: 15% | Vitamin A: 255% | Vitamin C: 138%

Apple-Grape
1 apple
1 cup red grapes
1 whole carrot
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Calories: 222 | Fat: 0.7g (grams) | Protein: 4.3g | Carbs: 58g | Calcium: 13% | Vitamin A: 253% | Vitamin C: 87%

Apple-Pear-Banana
1 apple
1 banana
1 pear
2 cups fresh baby spinach (or other leafy green)
1 stalk of celery
1/2 – 1 cup water

Calories: 305 | Fat: 0.9g (grams) | Protein: 4.8g | Carbs: 79.1g | Calcium: 13% | Vitamin A: 88% | Vitamin C: 85%

Apple-Blueberry
1 apple
1 cup blueberries
2 cups fresh baby spinach (or other leafy green)
¼ avocado
1/2 cup water

Calories: 245 | Fat: 7.7g (grams) | Protein: 4.5g | Carbs: 47.3g | Calcium: 10% | Vitamin A: 84% | Vitamin C: 82%

Apple Green
2 apples
2 cups fresh baby spinach (or other leafy green)
1 celery stalk (optional)
1/2 cup water

Calories: 160 | Fat: 0.5g (grams) | Protein: 3.1g | Carbs: 41.4g | Calcium: 12% | Vitamin A: 86% | Vitamin C: 64%

Browse more apple smoothie recipes.

How To Select Apples

Purchase apples that are in season. Apples grown in North America will be ripe and in stores from September – December.

Apples rank as the second highest for pesticide residue (93 out of 100) according to research conducted by the Environmental Working Group (EWG). I recommend that you only use organic apples whenever possible.

The skin of apples are nutrient rich and should be included in your smoothie. Research has indicated that processing apples into commercial apple juice greatly reduced the nutrient and antioxidant levels. As always, it’s best to eat whole, fresh foods.

Browse more green smoothie recipes.

Tags: apple, food nutrition