Ingredients
- Apples: 1 medium apple (Fuji, Gala, Honeycrisp, or your favorite variety), cored and roughly chopped (no need to peel if using a high-powered blender, as the skin contains valuable fiber and nutrients)
- Banana: 1 large ripe banana, preferably frozen for extra creaminess (peel before freezing)
- Milk: 1 cup (240ml) of your preferred milk. Options include:
- Dairy milk (whole, 2%, skim)
- Almond milk (unsweetened or sweetened)
- Soy milk
- Oat milk
- Coconut milk (from a carton for drinking, not canned full-fat)
- Greek Yogurt (Optional, for extra creaminess and protein): 1/4 cup (60g) plain Greek yogurt
- Sweetener (Optional): 1-2 teaspoons of honey, maple syrup, or a few pitted dates, adjust to taste, especially if your fruits aren’t very ripe.
- Cinnamon (Optional): 1/4 teaspoon ground cinnamon, for a warm, comforting flavor.
- Chia Seeds or Flax Seeds (Optional, for added fiber and omega-3s): 1 tablespoon
- Ice Cubes (Optional): 1/2 cup, if not using frozen banana, for a colder, thicker smoothie.
- Vanilla Extract (Optional): 1/4 teaspoon for an added depth of flavor.
- Spinach or Kale (Optional, for a green boost): 1 small handful (the taste is usually masked by the fruit).
Instructions
- Prepare the Fruit:
- Wash the apple thoroughly. Core it and chop it into manageable chunks. If you prefer a smoother texture and don’t have a high-powered blender, you might want to peel the apple, but leaving the skin on adds beneficial fiber.
- If using a fresh banana, peel it and break it into a few pieces. If using a frozen banana, it’s already prepped! Frozen bananas are key to a thick, creamy, cold smoothie without diluting the flavor with too much ice.
- Layer Ingredients in the Blender:
- Start by adding the liquid (milk) to the blender. This helps the blades move more freely and prevents cavitation (air pockets forming around the blades).
- Next, add any soft ingredients like Greek yogurt (if using) and spinach/kale (if using).
- Follow with the fresh or frozen banana pieces and apple chunks.
- Finally, add any dry ingredients like chia seeds, flax seeds, cinnamon, and optional sweetener. If using ice cubes, add them last.
- Blend Until Smooth:
- Secure the lid on your blender.
- Start blending on a low speed, then gradually increase to high.
- Blend for about 45-60 seconds, or until the smoothie is completely smooth and creamy. If your blender has a “smoothie” setting, feel free to use that.
- You may need to stop and scrape down the sides with a spatula once or twice to ensure all ingredients are incorporated, especially if using a less powerful blender or a lot of frozen fruit.
- Taste and Adjust:
- Once blended, pour a small amount into a glass and taste it.
- Need it sweeter? Add a touch more honey or maple syrup and blend briefly.
- Too thick? Add a splash more milk and blend.
- Too thin? Add a few more ice cubes or a bit more frozen banana/fruit and blend.
- Serve Immediately:
- Pour the smoothie into your favorite glass or glasses.
- Garnish if desired (see “How to Serve” section below).
- Enjoy straight away for the best taste and texture.
Nutrition
- Serving Size: One Normal Portion
- Calories: 280-350