This Vibrant colored Sour Apple Smoothie flavored with fennel seeds, dates and soy milk is insanely delicious. Made with fresh green apples and blanched spinach leaves, this green tinged mildly sweet and sour apple smoothie is Vegan, Healthy, sugar free and is perfect for weight loss!
I love creating recipes that are healthy, simple to gather and delicious at the same time. This Green Apple Smoothie 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 of using spinach leaves due to the fear of bitter taste that may come from raw leaves. However, blanching them for about 3 min did wonders to this recipe. In addition to that, using dates, banana and green apple and fennel seeds ensured the balance of sweet and sour flavors.
This Sour Apple Smoothie would be your family favorite soon! Start your day with this vegan healthy snack!
Other Weight-Loss Smoothies 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.
- A perfect apple smoothie for weight-loss- Absolutely free of any added sugar. The sugar comes naturally from banana and pitted dates.
- Kids Friendly.
- Vegan and Gluten Free.
- Super Quick 10 min recipe!
- The sour flavor of Green apple and dates balances the bitter taste of spinach..You would wonder if it has spinach at all!
- Easily available Ingredients.
- Scalable Recipe.
- Customizable with many options.
- The Best Sour Apple Spinach Smoothie Ever!
Ingredients
- Green Apple- The star ingredient of this recipe is Green Apple. I believe the sour taste 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 have blanched the washed spinach leaves for 3-5 min. that 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 natural source of sugars and having them in winters make 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- Banana add a natural creamy texture to this smoothie without any cream or cheese. I have used fresh banana, though frozen wold work too.
- Soy Milk- The 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 low calorie smoothie.
- Fennel Seeds- The mild sweet and 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 rich addition to this smoothie.
Variations
- Add Protein- Add protein powder or boiled lentil / chickpea for making this smoothie protein rich.
- Add Curd/ yogurt- Though this recipe uses milk, it works well with curd too. Use vegan curd to make vegan one.
- 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 oats, flax seeds or chia seeds for more dose of fiber and healthy fats.
Serving Suggestions
Serve this healthy apple spinach smoothie with baked veggies, peanut butter sandwich or have it as is as a breakfast or a healthy evening snack!
Storage Suggestions
The best taste and flavor is appreciated when this smoothie is served fresh. The leftovers may be refrigerated for a day. But 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.
- 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.
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 spinach. 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.
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.
You May Also Like:
- Sour Apple Smoothie {Healthy, Vegan and Sugar-Free}
- Green Beans And Potatoes {Vegan Quick Recipe}
- Bathua Raita {Gluten Free Winter Recipe}
- Pan Fried Sweet Potato {Vegan, Gluten Free, Healthy}
- Mushroom Soup Without Cream {Healthy & Vegetarian}
- Whole Wheat Focaccia Bread {Quick, Egg-less & Healthy}
If you make this recipe, share the image of it on our instagram account @veg.buffet or twitter account @vegbuffet
Sour Apple Smoothie {Vegan, Healthy and Weight-Loss Friendly}
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 Apple Spinach 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. | |
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