This Vibrant colored Green Apple Smoothie flavored with fennel seeds, dates, and soy milk is insanely delicious. Made with fresh green apples and fresh spinach leaves, this green-tinged mildly sweet and sour green apple smoothie is Vegan, Healthy, sugar-free, and perfect for a low-calorie drink!
I love creating recipes that are healthy, simple to gather, and delicious at the same time. This Sour Apple Smoothie Recipe is packed with nutrition and is exploding with flavors that come from fresh ingredients. Freshly blanched spinach leaves, the tart and sour flavor from fresh green apple, mild sweetness from the fennel seeds, banana, and pitted dates- all these blended together with soy milk is indeed a refreshing drink for any time of the day.
I was hesitant to use spinach leaves due to the fear of the bitter taste that may come from raw leaves. However, blanching them for about 3 min did wonders for this recipe. In addition to that, using dates, banana and green apples, and fennel seeds ensured the balance of sweet and sour flavors. The best thing about this recipe is that it has natural sugars.
This Green Smoothie recipe will be your family favorite soon! What a great way to start your day with this vegan healthy snack!
Other low-calorie smoothie flavors from my blog- Pumpkin Protein Smoothie and Beetroot Smoothie Bowl.
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Why Would You Love This Recipe?
- Rich in Sour Sweet fresh flavors.
- Full of Fiber, Vitamin C, Potassium and Iron.
- Low-Calorie Smoothie- Absolutely free of any added sugar. The sugar comes naturally from bananas and pitted dates. Feel free to add honey or maple syrup to make it more sweet.
- Kids Friendly.
- Vegan and Gluten Free.
- Super Quick 10-minute recipe!
- The sour flavor of Green apples and dates balances the bitter taste of spinach. You would wonder if it has spinach at all!
- Simple Ingredients.
- Healthy Green Smoothie.
- Scalable Recipe.
- Customizable with many options.
- The Best Green Apple Smoothie Recipe Ever!
Ingredients
- Green Apple- The star ingredient of this recipe is Green Apple. I believe the tart flavor of it really does bring this smoothie to another level. Feel free to use any local produce. The Red variety would work fine too and would taste sweeter than this version.
- Spinach Leaves- I love winters because of the amazing greens we get here in India. We prefer to use cooked greens (not raw), especially spinach and Bathua leaves. You may choose to use raw leaves but make sure to wash them thoroughly. I blanched the washed spinach leaves for 3-5 min. It didn't affect the color or flavor of the smoothie. You may swap spinach with Kale leaves as well.
- Pitted Dates- Packed with fiber, calcium, iron, and protein, dates are a natural source of sugars, and having them in winter makes your body warm too. This recipe uses Mejdool Dates and they are amazingly large and sweet. You may use any local produce as well.
- Banana- Bananas add a natural creamy texture to this smoothie without any cream or cheese. I have used fresh bananas, though frozen would work too.
- Soy Milk- Soy milk without any sugar is used in this recipe. Any vegan milk- almond, coconut would work great as well. If you are not vegan, you may use full-fat milk for creamy texture or low-fat milk for a low-calorie smoothie.
- Fennel Seeds- The mild sweet aroma that comes from fennel seeds is absolutely incredible. I have tried several spices in tea, smoothies, or yogurt but the fennel seeds (Saunf) is a rich addition to this smoothie.
Variations
- Add Protein- Add protein powder or boiled lentil/chickpea to make this smoothie protein-rich.
- Add Curd/ yogurt- Though this recipe uses milk, it works well with plain yogurt or greek yogurt too. Use vegan curd to make a vegan one or use unsweetened almond milk or oat milk.
- Add Nuts- Top this healthy smoothie with roasted walnuts, pecans, or almonds.
- Add another fruit- The same recipe works well with guava, oranges, peaches, and berries. Feel free to experiment with any fruit of your choice.
- Add more fiber- Add English cucumber, oats, flax seed, or chia seeds for extra fiber and healthy fats.
- Add Tangy Flavor- You may add a dash of lime juice for a tangy flavor.
Serving Suggestions
Serve this healthy apple spinach smoothie with baked veggies, and a peanut butter sandwich, or have it as is as a breakfast or a healthy evening snack! A few healthy recipes from blog:
- Wheat Focaccia Bread
- Vegan Arrabiata Pasta
- Pumpkin Patty Burger
- Roast Pumpkin Spinach Salad
- Easy Apple Cucumber Salad
Storage Suggestions
The best taste and flavor are appreciated when this smoothie is served fresh. The leftovers may be refrigerated for a day. However, the color of the smoothie would darken up as the oxidation occurs due to the presence of spinach and banana.
Expert Tips
- Make sure to blend gradually pulsing to get a smooth consistency.
- While I have used a regular blender, you may use a high-powered blender as well.
- Add chopped dates to grind smoothly as they would be a bit tough to grind.
- Add dry ingredients first and gradually pour a little milk from the top. Add more milk when all the ingredients are blended in a smooth paste.
- Green apple takes time to blend as it has a tough flesh in comparison to red apples.
- If you are using frozen banana, blend it first as it would take time.
FAQs
The green apple is also called sour apple as it has tart flavor.
Well, the health benefits won't change much with change in variety. Taste, flavor and texture of apples would change.
Yes, this apple banana smoothie made with sour apple is a delightful drink made without any sugar and is absolutely rich in fiber, iron, calcium and potassium.
Detailed Recipe With Steps
Step 1 Wash and Blanch Spinach
Wash all the fruits and a handful of baby spinach leaves. Blanch sorted spinach leaves for about 3-5 min. You may use raw spinach as well.
Step 2 Blend all the ingredients
In a large blender, add roughly chopped apple, pitted dates, fennel seeds, banana and spinach. Add about 2-3 tablespoon of soy milk and pulse for 2-3 min or till smooth.
Add more milk and blend again for a pulse or two. For a thinner smoothie, add more milk.
Step 3 Serve It
Serve the freshly made Sour Apple Spinach Smoothie and enjoy!
Stories From Kitchen
Coming from India means natural love for Lassi (Butter Milk and Yogurt drink). Smoothie is an extended version of it for me. It's just another way to have variety of fruits, fiber and healthy fats in one glass.
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Best Green Apple Smoothie Recipe (Sour Apple)
Equipment
- 1 Blender
- 1 Sauce Pan blanch spinach
Ingredients
- 1 medium Green Apple
- ½ large Banana
- ⅛ cup spinach leaves handful would be sufficient
- 1 cup soy milk about 200 ml
- 3-4 large pitted dates
- 1 tablespoon Fennel Seeds can use cinnamon
Instructions
- Wash all the fruits and spinach. Blanch sorted spinach leaves for about 3-5 min. You may use raw spinach as well.
- In a large blender, add roughly chopped apple, pitted dates, banana and spinach. Add about 2-3 tablespoon of soy milk and pulse for 2-3 min or till smooth.Add more milk and blend again for a pulse or two.
- Serve the freshly made Sour Green Apple Smoothie and enjoy!
Notes
- Make sure to blend gradually pulsing to get a smooth consistency.
- Add chopped dates to grind smoothly as they would be a bit tough to grind.
- Add dry ingredients first and gradually pour little milk from the top. Add more milk when all the ingredients are blended in a smooth paste.
- Green apple takes time to blend as it has a tough flesh in comparison to red apples.
- If you are using frozen banana, blend it first as it would take time.
| Nutrition Facts | |
|---|---|
| Serving size: glass | |
| Servings: 3 | |
| Amount per serving | |
| Calories | 119 |
| % Daily Value* | |
| Total Fat 1.3g | 2% |
| Saturated Fat 0.2g | 1% |
| Cholesterol 0mg | 0% |
| Sodium 52mg | 2% |
| Total Carbohydrate 24.6g | 9% |
| Dietary Fiber 1.6g | 6% |
| Total Sugars 13.2g | |
| Protein 2.9g | |
| Vitamin D 0mcg | 0% |
| Calcium 20mg | 2% |
| Iron 1mg | 4% |
| Potassium 174mg | 4% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. | |
CNN UK says
Incredible content, keep up the fantastic work!