Smoothies are often labeled as miracle meals when it comes to losing weight — and rightly so! These meals were prepared quickly, digested easily, and can be consumed as is, or can be tailored more closely to your personal goals.
While there are many great smoothie combinations out there, apple and avocado are at the top of the list when it comes to smoothie combos to help you shed pounds the natural way while nourishing your body.
The apple avocado smoothie contains fiber, healthy fats, vitamins and antioxidants, and can be much more than just a simple beverage; it can be a nutrient-dense meal that facilitates weight loss.
There are many facets of this smoothie that promote fat burning, the great nutrition, and ways to make the smoothie in under ten minutes!
Why Apple and Avocado?
Apples for Weight Loss:
Apples are a low-calorie, high fiber food. Apples are especially high in a soluble fiber called pectin, which cannibalizes itself in your stomach to help you feel full for a longer time. They are also sweet enough to help with sugar cravings without causing the blood sugar spike.
Apples for Weight Loss:
Avocados contain simple monounsaturated fats, like oleic acid, which decrease belly fat. Avocados contribute a creamy texture to smoothies and they provide potassium, magnesium, and vitamin E. Avocados are calorie-dense, but they can help you feel full and improve metabolism.
Apples and avocados make a great mixture of fiber and healthy fats that can help reduce appetite, help stabilize blood sugar, and provide lasting energy.
Nutritional Benefits
Here’s what makes this smoothie a powerful tool for your weight-loss journey:
| Nutrient | Per Serving (1 glass ~350 ml) |
|---|---|
| Calories | 280 kcal |
| Protein | 4.5 g |
| Carbohydrates | 28 g |
| Dietary Fiber | 9 g |
| Sugar (Natural) | 14 g |
| Total Fat | 17 g |
| Saturated Fat | 2.3 g |
| Monounsaturated Fat | 11 g |
| Vitamin C | 22% of Daily Value (DV) |
| Vitamin E | 20% of DV |
| Potassium | 15% of DV |
| Magnesium | 12% of DV |
| Calcium | 6% of DV |
| Iron | 8% of DV |
Ingredients
- 1 medium apple (peeled and chopped)
- ½ ripe avocado
- 1 cup unsweetened almond milk (or water)
- ½ cup ice cubes (optional)
- 1 tsp chia seeds or flaxseeds (optional for extra fiber)
- ½ tsp cinnamon powder (optional for flavor and metabolism)
- 1 tsp honey or maple syrup (optional, only if you prefer sweeter taste)
Instructions & Steps
Step-by-Step Preparation:
Prep the Ingredients:
- Wash the apple thoroughly. Peel it if you want, and dice it into smaller chunks.
- Then, we’ll tackle the avocado by slicing it in half and removing the seed. Use a tablespoon to scoop out the flesh and add it into the mixing bowl.
Make the Base:
- In the blender, we’re going to add the apple chunks, the avocado, and the Almond Milk.
- Carefully blend the fruit and milk for 20 seconds or until it is creamy.
Add Your Ice & Boosters:
- Add in your chia seeds, cinnamon powder (1 tsp), and ice cubes.
- Blend it all together for another 20 – 30 seconds.
If You Want it Sweeter:
If you want it sweeter, add a tsp. of honey and blend it one more time.
Pour, Garnish, and Enjoy:
Pour your smoothie into a glass. You can top it off with a little cinnamon or by adding an apple slice for garnish.
Precautions to Follow When Making Apple Avocado Smoothie
1. Use Fresh and Ripe Produce
- Avocado should be ripe (give a little when pressed, but not mushy). Immature avocados can have a bitter taste.
- Apples should be fresh and crunchy. Avoid apples that are bruised or fermented.
2. Wash All Produce Thoroughly
- You should wash apples under running water because of pesticide use or wax coating.
- If using organic produce, you should still wash it to remove dirt or bacteria.
- If you’re using spinach or kale as add-ins, make sure to wash them well.
3. Remove The Seeds from Apples
Apple seeds contain amygdalin which can release small levels of cyanide when digested. It’s always a good idea to remove all seeds and the core of the apple before blending.
4. Avoid adding too much sweetener
Avocados are creamy and apples are sweet, you should avoid excessive honey, sugar, or syrups if you’re trying to make a smoothie for weight loss purposes.
5. Don’t store too long
- Fresh smoothies are best consumed within 30-60 minutes to keep nutrients, avoid browning (especially due to the avocado) and retain texture.
- If you need to store it, place it into a glass jar, airtight in the fridge, and you could add a little lemon juice to slow the oxidation process.
6. Be Aware of Allergies
While rare, some people may develop latex-fruit syndrome or be sensitive to avocados. If you’re trying avocados for the first time, stay alert for reactions like itching or swelling.
7. Blend Well
An under blended smoothie can have clumps of fiber and/or chunks left. The fiber from the apple peel can cause clumps. But, you can avoid this by using a high-speed blender so that the smoothie has a smooth, creamy consistency.
8. Watch the Calories
Avocados are healthy, but are also calorie dense. If you’re looking to lose weight, you should avoid adding high-calorie items like nuts, peanut butter, or full-fat milk.
9. Only Use the Right Base
Use unsweetened almond milk, coconut water (no sugar added), or plain water if you’re concerned about calories. Avoid fruit juices or sweetened milk unless you know you’ll be using the smoothie as a high-energy drink.
10. Consume in Moderation
Eating and drinking this smoothie is a nutritious option, but it should be eaten with variety in mind. For people who consume too much, they could easily exceed their caloric intake with the healthy fats provided in the smoothie.
Benefits of Apple Avocado Smoothie for Weight Loss
Increases Satiety
Not consuming, but the combined fiber from the apple and healthy fats from the avocado can help you feel satisfied longer, even decreasing the likelihood of unhealthy snacking.
Supports Metabolism
Healthy fats are essential for our hormone function and energy metabolism, while avocados contain B vitamins that your body uses to effectively metabolize fat and carbohydrate.
Natural Detoxifying Agents
Apples contain a soluble fiber known as pectin that supports digestion and gut health while the avocado contains healthy antioxidants that supports liver function.
Stabilizes Blood Sugar
The avocado slows down how fast you absorb sugars from the apple, allowing you to stabilize blood sugar levels which is critical for fat burning.
Can Promote Healthy Skin
Utilizing Vitamin E from the avocado and healthy fats help to nourish the skin, helping to keep it softer and providing that healthy glow while on a calorie deficit.
Frequently Asked Questions (FAQs)
1. Can I use green apples instead of using red?
Yes! Green apples have a little bit less sugar and tart flavor so are still effective for weight loss and add a punch of flavor.
2. Can I prep this smoothie ahead of time?
Yes! You can prep in advance and keep it in the fridge, it should be fine for 24 hours. Please stir before drinking as the texture may change a little.
3. Is this smoothie ok for diabetics?
Yes, if they are not adding sweeteners and have it in moderation, it should be ok. Fat and fiber helps regulate blood sugar.
4. Can I change almond milk for some type of liquid?
Yes, you can have coconut water, oat milk or even use plain water, just depending on what you can have.
5. Can I add nothing but protein powder to this smoothie?
Of course! I think adding a scoop of protein powder is a good idea if you want to make this more of a meal, like if you’re using it post workout.
Conclusion
The Apple Avocado Smoothie is more than a buzz-worthy beverage, it is a nutritional powerhouse intended to support you mentally and physically while you are on your weight loss journey without sacrificing flavor or satisfaction.
Whether you are looking for a ”smoothie” to jump start your morning or a post-workout boost, this smoothie has the fiber, healthy fats, and vitamins necessary to help you burn fat, diminish hunger pangs, and feel good overall. So turn on your blender and enjoy the creamy goodness of this health-enhancing smoothie!
