Apple Smoothie
This apple smoothie recipe blends two fresh Honeycrisp apples with a frozen banana, rolled oats, and cinnamon. The result is thick enough to coat the back of a spoon and tastes close to apple pie filling.
Equipment
- High-speed blender - Raw apple and frozen banana are tough on weak motors; a powerful blender is the difference between silky and chunky.
- Cutting board
- Sharp chef's knife
- Apple corer - Optional but handy, it removes the core and seeds in one push.
- Measuring cups and spoons
- Digital kitchen scale - Useful if you prefer the metric weights listed above, especially for the oats and yogurt.
- Glass smoothie cups with lids - Lidded cups let you take the second serving to work without spills.
- Reusable smoothie straws - Wide straws matter for a drink this thick, since regular straws collapse under the suction.
- Flexible spatula
Ingredients
- 2 sweet-crisp apples (Honeycrisp, Gala, or Fuji) - about 10.5 oz or 300 g total, cored and roughly chopped
- 1 frozen banana - about 4 oz or 115 g, peeled and sliced before freezing
- 1/2 cup rolled oats - 1.6 oz or 45 g, old-fashioned or quick oats (not steel-cut)
- 1 cup milk of your choice - 8 fl oz or 240 ml; whole dairy, almond, or oat milk all work
- 1/2 cup plain Greek yogurt - 4.2 oz or 120 g
- 1/2 teaspoon ground cinnamon - plus extra for dusting
- 1/2 teaspoon vanilla extract - 2.5 ml
- 1 tablespoon pure maple syrup - 0.5 fl oz or 15 ml, optional; taste first, then add it only if your apples run mild
- 1/2 cup ice cubes - about 2.5 oz or 70 g, optional; add these only if you like your smoothie extra cold and slightly thinner
Optional Add-ins
- 1 tablespoon almond butter - 16 g, for richness
- 1 tablespoon chia seeds - 12 g, for omega-3s
- 1 pitted Medjool date - in place of the maple syrup
Instructions
- Wash and core the apples. Leave the peels on if using a high-speed blender; otherwise peel them first. Chop into rough 1-inch chunks.
- Pour the milk into the blender jar first, then add the apples, oats, yogurt, cinnamon, vanilla, and frozen banana. If using any optional add-ins, add them now. Reserve the maple syrup and ice for after the first blend.
- Blend on low for 10 seconds to break down the apple chunks, then increase to high and blend for 60 to 90 seconds until glossy and uniform, scraping down the sides as needed.
- Taste the smoothie; add maple syrup if more sweetness is needed and blend briefly. If you want it colder or thinner, add the ice and blend for another 20 seconds. If too thick, add extra milk 2 tablespoons at a time and pulse.
- Pour into two tall glasses, dust with a pinch of cinnamon if desired, and serve immediately for the best flavor and texture.
Notes
- Freeze the banana, not the apple: Frozen apple turns icy and sharp-textured, while frozen banana blends into soft-serve smoothness.
- Pick sweet-crisp apples: Honeycrisp, Fuji, and Gala have the sugar and aroma this drink needs.
- Liquid goes in first: Milk at the bottom of the jar keeps the blades from jamming against dry oats and apple chunks.
- Let the oats sit: If your blender struggles, let the oats soak in the milk for 5 minutes before blending for a smoother texture.
- Blend longer than you think: Raw apple needs a full 60 to 90 seconds on high to avoid a grainy texture.
- A squeeze of lemon slows browning: Half a teaspoon of lemon juice keeps the color fresh longer without changing the flavor noticeably.
- Chill your glasses: Ten minutes in the freezer keeps the smoothie cold to the last sip.
- Storage: Refrigerate leftovers in an airtight jar for up to 24 hours. Shake or re-blend before drinking. Freeze in ice cube trays for up to 3 months and blend with a splash of milk when ready.
Nutrition
Serving: 1smoothieCalories: 265kcalCarbohydrates: 49gProtein: 10gFat: 4gSaturated Fat: 2gCholesterol: 10mgSodium: 75mgPotassium: 560mgFiber: 7gSugar: 28gVitamin A: 4IUVitamin C: 10mgCalcium: 210mgIron: 8mg
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