Apple Pie Smoothie

Tanya Eisenwasser

Print Recipe

Fresh apple blended with cinnamon and coconut milk.

Prep 5 min

Cook 2 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1 medium apple, cored and roughly chopped (about 1 cup)
• 1/2 cup full-fat coconut milk
• 1/4 cup water
• 1/4 teaspoon ground cinnamon
• Pinch of ground cardamom (optional)
• 1/4 teaspoon fresh ginger, grated (optional)
• 1/2 teaspoon vanilla powder (or 1/4 teaspoon vanilla extract)
• 1 tablespoon maple syrup (optional)
• 1/2 cup ice

Instructions

Blend

1. Add the chopped apple to a blender.
2. Pour in the coconut milk and water.
3. Add the cinnamon, cardamom if using, ginger if using, and vanilla.
4. Add maple syrup if you want extra sweetness.
5. Add the ice.
6. Blend on high until completely smooth, about 45-60 seconds.

Serve

Pour into a glass and serve immediately. Sprinkle a little extra cinnamon on top if you like.

Tips & Substitutions

• Sweet apples like Fuji or Honeycrisp need less sweetener. Tart apples like Granny Smith will need the full tablespoon of maple syrup.
• Leave the peel on for extra fiber. Just wash the apple well before chopping.
• Freeze apple chunks for a thicker smoothie. Chop and freeze fresh apples yourself for best results.
• Add macadamia nuts for creaminess. A tablespoon of macadamia nuts or sunflower seed butter boosts protein.
• Swap coconut milk for oat milk. If coconut is a trigger for you, oat milk or rice milk also works.

Why This Works

Apples. Fresh apples are naturally low in histamine and generally well tolerated. Using fresh apples rather than canned or processed keeps histamine levels low.

Coconut milk. A creamy, dairy-free base that avoids the histamine concerns of fermented or aged dairy products. Check labels for additives like carrageenan if you are sensitive.

Cinnamon and cardamom. Generally considered safe spices for most people with histamine intolerance. Individual tolerance varies, so introduce one at a time.

Ginger. Fresh ginger is generally well tolerated and may support digestion for some people.

Storage

Drink immediately. Smoothies oxidize quickly and do not store well. If needed, freeze leftover smoothie in ice cube trays and re-blend within a day or two.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.