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An Apple Spice Smoothie To Help Balance Blood Sugar, From An RD
Pumpkins seem to have captured the top spot for fall recipes. All those pumpkin spice variations become hotly anticipated as soon as the air turns crisp, and for good reason (looking at you, pumpkin bread). But let's not forget about another crave-worthy autumnal star: apples.
Crunchy and sweet, apples also offer a bounty of health benefits. They contain the flavonoid quercetin, which shows promise for its ability to protect brain neurons1 from degenerative diseases. The soluble fiber in apple peel, called pectin, improves gut health and contains anti-inflammatory and immune-supporting benefits2—all of which become increasingly important around cold and flu season.
This delicious apple spice smoothie from my new book, Smoothies & Juices: Prevention Healing Kitchen, combines apple with inflammation-fighting and blood-sugar-balancing cinnamon. Plus, the acetic acid in the apple cider vinegar may help you feel fuller longer, making this smoothie a satiating and satisfying drink all season long.
So, blend up this seasonal smoothie next time you go apple picking, visit the farmers market, or simply stop by the produce section at the grocery store. With its wonderful, spicy-sweet flavor and creamy texture, you'll forget all about pumpkin—at least for a little while.
Fall Apple Spice Smoothie
Total time: 5 minutes
Makes 2 servings
Ingredients
- ¼ cup coconut water
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla extract
- ½ cup plain Greek yogurt
- ½ teaspoon ground cinnamon
- ½ large apple, cored and chopped
- ¾ cup ice
Method
- In a blender, combine coconut water (or liquid of choice), apple cider vinegar, vanilla extract, yogurt, cinnamon, apple, and ice.
- Blend until smoothie.
- Serve in 2 tall glasses.
Per serving: 93 calories, 2.5 grams fat (1.5 grams saturated fat), 5 grams protein, 54 milligrams sodium, 13 grams carbohydrates, 9 grams sugars (0 grams added sugar), 2 grams fiber.
Frances Largeman-Roth, R.D. is a Registered Dietitian Nutritionist, a New York Times bestselling author and nationally recognized nutrition and wellness expert. Frances is the author of Smoothies & Juices: Prevention Healing Kitchen, Feed the Belly: The Pregnant Mom's Healthy Eating Guide and Eating In Color: Delicious, Healthy Recipes for You and Your Family. She is also the co-author of the bestselling The CarbLovers Diet.
Frances is a freelance writer and recipe developer for numerous publications, including Today.com, Parents, and Parade. She has appeared on numerous national TV shows, including The Today Show, The Dr. Oz Show, The Rachael Ray Show, Good Morning America, Access Hollywood Live and CNN. Frances contributes expert quotes to national publications and also helps healthy food brands share their message. Frances is a member of the James Beard Foundation and the Academy of Nutrition and Dietetics. She received her undergraduate degree at Cornell University and completed her dietetic internship at Columbia.
Frances, her husband and three kids live in Brooklyn, NY. To learn more, go to her website, or follow her on Instagram.