See apple date smoothie recipe | healthy date apple smoothie | apple date shake | 4 ingredient apple smoothie | with 7 amazing images.

apple date smoothie recipe | healthy date apple smoothie | apple date shake | 4 ingredient apple smoothie is a sugar free drink which you can have in between meals as a healthy snack. Learn how to make healthy date apple smoothie.

To make apple date smoothie, combine the apples, dates, curds and ice-cubes and blend in a juicer till the mixture is smooth and frothy. Pour equal quantities of the smoothie into 2 individual glasses. Serve immediately.

The apple date shake is very soothing to the palate as both apples and dates lend a very balanced taste without any overpowering flavours. Apples are a good source of fibre which gives a satiety value and avoids binge eating.    

The 4 ingredient apple smoothie also imbibes the natural sweetness of dates, making it all the more pleasing. The dates too lend fibre along with small amounts of calcium and potassium. A glass of this smoothie fulfils 29% of the day's requirement for calcium, which can contribute to bone health.

The protein is enhanced by the addition of curd in this apple date shake. This key nutrient helps to nourish the cells of our body. Its attractive colour and aroma is sure to tempt you to try it again and again.

This healthy date apple smoothie not being strained can be enjoyed by weight watchers and heart patients. For diabetics we suggest not to opt for this drink due to its carb count or occasionally enjoy ¼ glass and adjust the carbs accordingly. This liberal amount can be allowed as dates have a glycemic index of 43 to 55 (which is low) and apples are also a good source of fibre which helps to manage blood sugar levels.

Tips for apple date smoothie. 1. Cut the apple just before making the smoothie, to avoid them from turning black due to exposure to air. 2. You can make your choice between full fat curd and low fat curd depending on your calorie intake and other ailment if any.

Other must-try combos with apples for smoothies are Blueberry Apple Smoothie and Papaya, Green Apple and Orange Smoothie.

Blueberry Apple Smoothie

Is Apple and Date Smoothie healthy?

Yes, this is healthy.

Let's understand the Ingredients.

Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple. 

Dates (benefits of Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. But the amount of its consumption has to be strictly monitored. See details for 8 super benefits of dates. 

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Apple and Date Smoothie?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat curds. Also the quantity of the drink should be restricted to not more than half glass. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss.

Can healthy individuals have Apple and Date Smoothie?

Yes.

One big glass of Apple and Date Smoothie is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

3. Phosphorus : Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 185 calories that come from one big glass of Apple and Date Smoothie?

Walking (6 kmph) = 56 mins
Running (11 kmph) = 19 mins
Cycling (30 kmph) = 25 mins
Swimming (2 kmph) = 32 mins

Note: These values are approximate and calorie burning differs in each individual.