Apple & Banana Smoothie: Recipe, Calories, Nutrition

This Apple and Banana Smoothie has a tangy, sweet-tart flavor and is packed with vitamins, filling fiber, and protein for a refreshing and creamy drink with the benefit.

Apple & Banana Smoothie: Recipe, Calories, Nutrition

Recipe by workitfitnessCourse: Blog, Smoothie RecipesDifficulty: Easy
Servings

1

servings
Prep time

15

minutes
Cooking timeminutes
Calories

228

kcal

Ingredients

  • 1 banana

  • 1 green apple

  • A pinch of cinnamon

  • 1 cup of oats

  • 1 cup of vegan milk

Directions

  • Mix everything together
  • Blend

This smoothie recipe is ideal for anyone who loves the flavor combination of sweet and tart. A ripe, sweet banana brings creaminess, while a green apple adds bite and brightness to the drink. Creamy plain yogurt and a spoonful of nutty oats mellow things out, while a generous pinch of warming cinnamon makes a chilled drink that tastes like apple pie. 

A bright green blender drink that comes together in mere minutes but is welcome all year long. 

Table of Contents

    Nutritional Information


    Each Apple & Banana Smoothie is a low-calorie but filling drink. Here are the nutrition facts per smoothie:

    • 228 calories
    • 2 grams of protein
    • 0.8 grams of fat
    • 7 grams of fiber

    You can make this an entirely plant-based smoothie by substituting dairy yogurt for a dairy-free option like oat or coconut yogurt. 

    Recipe Directions


    You just need a few pantry staple ingredients and a high-speed blender to make this smoothie. Start by preparing your produce. Roughly chop one green apple into pieces. The pieces don’t have to be uniform but should be small enough for your blender to break them down without much of a struggle. You can leave the skin on for extra fiber and nutrients. Just be sure to remove all seeds and core. 

    Likewise, peel the banana and cut or break it into roughly 1-inch pieces. Add all fruit to your blender, along with ¼ cup of unsweetened apple juice, ¼ cup plain yogurt, 2 tablespoons of old-fashioned oats, and a pinch of ground cinnamon. 

    Turn on the blender and let it do the work! You should have a light, fluffy, and smooth drink in minutes. You can always add more apple juice if your blender needs more liquid for even blending. Use frozen banana, Greek yogurt, or less apple juice for a thicker smoothie. 

    Health Benefits


    This green drink is jam-packed with nutrients. Every ingredient brings a new set of essential health benefits. Added together, this smoothie is a powerhouse of good-for-you ingredients and delicious flavor. 

    Let’s break down the important health benefits you’ll enjoy from this Apple & Banana Smoothie. 

    Health Benefits of Apple


    You’ve heard the saying “an apple a day keeps the doctor away”, and there are some excellent reasons to follow this advice. 

    Green apples, such as Granny Smiths and Jonah Golds, have an exceptionally high fiber content. High fiber diets are tied to a reduced risk for heart disease, lower “bad” LDL cholesterol, and improved digestion. Fiber also helps keep you full longer, making you less likely to make unhealthy eating decisions later. 

    Apples are also full of pectin, a natural fiber that’s especially good for gut health. Pectin is prebiotic promoting the growth of good-for-you bacteria in your gut. These bacteria are necessary for digestion and help your gut better absorb nutrients from your food. They also help maintain a healthy balance of bacteria in your digestive system, keeping out unhealthy microbes that can cause bowel distress and other illnesses. 

    Health Benefits of Bananas


    Bananas are a leading source of vital nutrients like potassium, vitamin B6, and vitamin C. Potassium helps moderate blood pressure and support a healthy heart. Vitamin B6, on the other hand, plays an essential role in helping your body metabolize macronutrients like protein, fat, and carbohydrates. 

    The vitamin is also tied to a reduced risk of mental health disorders, including depression and anxiety. Because the human body cannot produce vitamin B6, it’s more important to eat a diet rich in this vital nutrient. The banana in this smoothie offers a third of your recommended daily intake of vitamin B6. 

    The high amount of vitamin C in bananas (roughly 17% of your daily recommended intake) is also beneficial for skin and immune health. Vitamin C is essential for a high-functioning immune system, which wards off illness and other foreign threats. It also supports collagen production, which keeps your skin elastic and your joints moving quickly. 

    Health Benefits of Oats


    Make this smoothie with old-fashioned, or rolled, oats for the most nutritional bang for your buck. Old-fashioned oats are whole grains that have not been as highly processed as quick-cooking oatmeal. 

    For that reason, oats retain more nutrients and fiber than their more processed counterparts. Oats pack a punch of nutrition in antioxidants, vitamins, and minerals. They’re especially high in manganese and phosphorus, both compounds that aid in protein digestion and other important metabolic functions. 

    Old-fashioned oats are also an excellent source of plant-based antioxidants known as polyphenols. In particular, one group of antioxidants called avenanthramides are only found in oats. This group of unique antioxidants helps maintain healthy blood pressure and reduces inflammation, which can help reduce the risk of chronic illness over the long term.  

    Another way that oats can help ward off chronic illness is by lowering cholesterol. High cholesterol is one of the leading causes of heart disease, and studies show that the particular form of dietary fiber in oats known as beta-glucan can reduce total cholesterol and “bad” LDL cholesterol in the blood. 

    Health Benefits of Yogurt


    The protein in this morning’s smoothie comes from plain yogurt. Choose sugar-free yogurt to reduce the amount of added sugar in your diet. And for extra protein and a thicker shake, use Greek yogurt. Yogurt is full of calcium to support strong bones and muscles. A high-calcium diet helps prevent osteoporosis and bone loss during aging. 

    In addition, yogurt is a probiotic. It contains healthy live and active bacteria that promote better digestion and nutrient absorption. Probiotics are shown to increase the overall number of good bacteria in your gut and reduce the number of harmful or disease-causing bacteria. A healthy gut is in turn, tied to dozens of overall health benefits, including reduced risk of depression, anxiety, and chronic illness. 

    Health Benefits of Cinnamon


    The final ingredient in your Apple Banana Smoothie, cinnamon, is a small but mighty addition. Cinnamon is high in polyphenol antioxidants, which fight cancer- and disease-causing free radicals in the body. 

    In addition, this warming spice is a natural anti-inflammatory agent. While inflammation can cause and exacerbate chronic diseases, cinnamon has a calming effect that reduces unnecessary or autoimmune inflammatory responses. 

    And finally, studies show that cinnamon can reduce the risk of heart disease by lowering total cholesterol and LDL cholesterol without affecting “good” HDL cholesterol.  

    Storage Recommendations 


    Store whole apples in the crisper drawer in your refrigerator for the longest shelf life. They should be firm and crisp, with no visible bruises or soft spots. Apples should last up to 10 days in the refrigerator and possibly longer. 

    Bananas should be stored at room temperature. Place them in a brown paper bag or kitchen drawer with an apple to ripen hard or green bananas. The ethylene gas produced by the fruits enhances ripening. 

    For best results with this smoothie, use a dark yellow banana with some dark brown spots on it. That’s a sign of a just-ripe-enough banana that has a natural sweetness and a soft, creamy texture perfect for blending. 

    Choose no-sugar-added apple juice to limit the amount of sugar in your smoothie. Canned or jarred both works well; just be sure to refrigerate the juice after opening. 

    You can use your favorite yogurt for this smoothie too. We recommend plain yogurt, so it doesn’t interfere with the fresh taste of the fruit and cinnamon. Greek yogurt will give you a thicker, more filling smoothie than regular yogurt. 

    After blending, the smoothie can last up to one day in the fridge in an airtight container. However, it’s best enjoyed shortly after blending, so you may need to whip it one more time in the blender before enjoying it. 

    Conclusion


    The combination of fresh fruit, creamy yogurt, and spiced cinnamon makes this an ideal drink. Whether cooler weather puts you in the mood for the comforting flavors of apple pie or summer heat leaves you craving a chilled, refreshing drink, this smoothie hits the spot. 

    Full of gut-healthy fiber, prebiotics, satiating fiber, and plenty of essential vitamins and minerals, this Apple & Banana Smoothie is as easy to make as good for you!