Apple Oat Nut Smoothie

Apple Oat Nut Smoothie

This smoothie is a hearty and nutritious way to start your day or refuel after a workout. It combines the sweetness of apples, the fiber of oats, and the healthy fats and protein from nuts, all blended into a creamy, satisfying drink.

Yields: 1 serving Prep time: 5 minutes

Ingredients:

• 1/2 cup rolled oats (old-fashioned oats) – You can use quick oats, but rolled oats provide a bit more texture and fiber.
• 1 medium apple, cored and chopped (about 1 cup chopped) – Any variety works well, but a sweeter apple like Fuji, Gala, or Honeycrisp will give a nicer flavor. You can peel it or leave the skin on for extra fiber.
• 1/4 cup raw almonds (about 12-15 almonds) – Can substitute with walnuts, pecans, or a mix of nuts.
• 1/2 cup Greek yogurt (plain or vanilla) – Plain is recommended for less added sugar. Greek yogurt adds thickness and protein.
• 1/2 cup milk (dairy or non-dairy like almond milk, soy milk, or oat milk) – Adjust for desired consistency.
• 1/2 teaspoon ground cinnamon – Enhances the “cinnamon bun” aspect.
• 1/4 teaspoon vanilla extract (optional) – Adds a subtle sweetness and depth of flavor.
• 1-2 tablespoons maple syrup or honey (optional, to taste) – Only if you prefer a sweeter smoothie, depending on your apple’s sweetness and yogurt choice.
• 4-6 ice cubes (optional, for a colder, thicker smoothie)

Equipment:

• Blender
• Measuring cups and spoons

Instructions:

1. Soak the Oats (Optional but Recommended for Smoother Texture): For a smoother consistency, especially if you don’t have a high-powered blender, soak the 1/2 cup rolled oats in 1/4 cup of the milk for 5-10 minutes before blending. This helps soften them. If you’re in a hurry, you can skip this step, but your smoothie might have a slightly grainier texture.
2. Combine Ingredients: Add all the ingredients to your blender in the following order:
   • Milk (and soaked oats, if applicable)
   • Greek yogurt
   • Chopped apple
   • Almonds (or other nuts)
   • Ground cinnamon
   • Vanilla extract (if using)
   • Maple syrup or honey (if using)
   • Ice cubes (if using)
3. Blend: Secure the lid on your blender and blend on high speed until completely smooth and creamy. This may take 1-2 minutes, depending on your blender’s power. If the smoothie is too thick, add more milk, 1-2 tablespoons at a time, and blend again until you reach your desired consistency. If it’s too thin, add a few more ice cubes or a tablespoon of additional oats and blend again.
4. Taste and Adjust: Taste the smoothie and adjust sweetness if desired by adding more maple syrup or honey, or more cinnamon for extra spice.
5. Serve: Pour the smoothie into a tall glass and enjoy immediately.

Tips & Variations:

• Make it Vegan: Use a plant-based yogurt (e.g., coconut, almond, soy) and a non-dairy milk. Ensure your maple syrup/honey is vegan-friendly if using.
• Boost the Protein: Add a scoop of your favorite protein powder (vanilla or unflavored works well).
• Add Greens: A handful of spinach or kale can be blended in for extra nutrients. You won’t taste it much!
• Spice it Up: A pinch of nutmeg or allspice can complement the cinnamon.
• Prep Ahead: You can chop the apple and measure out the dry ingredients (oats, nuts, cinnamon) into a baggie the night before for a quick morning blend.
• Nut Butter Alternative: If you don’t have whole nuts, 1-2 tablespoons of almond butter or cashew butter can be used instead.
• Sweetener Alternatives: Dates (2-3 pitted dates blended in) can also be used as a natural sweetener.
• For a “Cinnamon Bun” Swirl: Before serving, you could even drizzle a tiny bit of warmed maple syrup mixed with a pinch of cinnamon around the inside of the glass for a visual effect.

Enjoy your delicious and nutritious Apple Oat Nut Smoothie!