Power Apple Smoothie

Fitness is powered by nutritious foods and apples are packed with lots of benefits. Here is a recipe for an apple smoothie plus the fitness benefits of apples. Which I have everyday. My favorite apple is the Gala apple especially when I put it in the refrigerator, super crispy.

Ingredients

• 1 sweet apple, core and seeds removed
• 1 ripe banana (frozen banana is ideal, but fresh banana works too)
• 3/4 cup |180 ml almond milk
• 2 tablespoons peanut butter (smooth or crunchy)
• 1/4 teaspoon vanilla extract
• pinch of cinnamon
• 1/2 cup of ice

Optional Additions:

• 1-2 pitted dates (for a sweeter smoothie)
• 1 tablespoon flax, chia or hemp seeds
• 1/4 cup yoghurt (for a creamier smoothie)
• 1 scoop vanilla or plain protein powder

Instructions

1. Add all of your ingredients to a high powered blender. Cover with the fitted lid and blend until smooth. Add more liquid to thin out the smoothie if needed.
2. Divide between 1 or 2 glasses and enjoy.
3. Smotthie picnic ready!

Health Fitness of Apples

May lower cholesterol

Apples contain pectin, a natural fibre found in plants. Recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a cholesterol-lowering effect in healthy volunteers, compared to apple juice. A study by the Journal of the Academy of Nutrition and Dietetics also showed that consuming around 75g of dried apple (approximately two apples) helped to reduce cholesterol. 

May protect against diabetes

Apples are low on the glycaemic index  (GI) thanks to their fibre content. This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important both for weight management and preventing diabetes.

4. May protect against heart disease

Apples are rich in polyphenols, protective plant compounds, one of which is a flavonoid called quercetin. Research by the American Journal for Clinical Nutrition found that those with higher quercetin levels (mainly through eating apples) had a lower risk of several chronic diseases including heart disease and even asthma. 

5. May be beneficial for bone health

Fruit and vegetable intake are thought to be associated with greater bone density and improved bone health. Findings from a study on healthy women suggested apples, in particular, may minimise the amount of calcium lost from the body and hence improve bone strength.

Apples are super nutritious!