This Protein Smoothie is Apple Pie without the Baking
In the fall, there’s nothing better than a warm, fresh slice of apple pie, but fifteen minutes before a workout is not the time to dish up a dessert and some days there just isn’t time to bake (and cleaning up the kitchen after baking is whole other issue).
Instead, swap for this protein smoothie. It tastes like that classic fall favorite without the effort or extra sugar.
What’s inside our apple pie protein smoothie
12 0z. base*
2 scoops vanilla-flavored Empathy Plant Co. protein powder
1 apple (cored and cut)
1 cup fresh spinach (substitute frozen, if needed)
2 TBSP almonds
¼ cup uncooked oats
1 tsp cinnamon
¼ tsp nutmeg
*Depending on your goals and preferences, you can easily swap out the base for this recipe. For less calories and a thinner texture, use water. For a creamier texture, use any milk (of your choice). For extra protein, use yogurt.
If you tend to prefer a thicker protein smoothie, experiment with the amount of liquid base. Less liquid will result in a thicker protein smoothie.
How to make
- Prep your ingredients. Wash spinach. Core and cut your apple. We leave the skin on for added flavonoids and phenolic acids!
- Blend all ingredients together.
- Adjust for your desired consistency. If your smoothie is thin, adding ice is a calorie-free way to bulk up the texture while frozen bananas add a creamy thickness. Don’t add too much banana or you’ll affect the taste.
- Serve with an extra sprinkle of cinnamon on top.
Why do we leave the skin on?
Apples, besides being delicious, are full of good stuff! But, the skin is especially dense with nutrients. Compared to the rest of the apple, the skin has three to six more flavonoids—including some that aren’t in the body of the apple at all, like quercetin glycosides. Don’t worry, you will not be quizzed on this. On the savory side, onions have a similar amount of flavonoids, but we don’t like putting those in our protein smoothies!
What’s even better? Past research in Epidemiology has connected eating apples (and their flavonoids) with decreased rates of lung cancer, cardiovascular disease, and chronic obstructive pulmonary disease. Besides the flavonoids, apples are a great source of dietary fiber, which is important because keeping our dietary fiber high helps fends off gastrointestinal disease, hypercholesterolaemia, and colorectal cancer, according to previous research. So, maybe it is true what they say: an apple a day will keep the doctor away. Plus, when they’re this delicious, how could we complain about eating them?
We like to think an Apple Pie Protein Smoothie a day will keep the doctor away and the patient happy.