Apple pie smoothie bowl
If you’re searching for a quick, delicious, and nutrient-dense breakfast alternative that supports energy, hormones, and gut health—all while satisfying your cravings—this Apple Pie Smoothie might become your new morning ritual.
Blending the comforting flavors of warm apple pie with a powerhouse of functional nutrition, this smoothie is much more than a sweet treat. It’s a strategic breakfast choice crafted to support women’s unique health needs, from metabolism and muscle maintenance to hormone balance and digestive wellness.
Why This Smoothie Works for Women’s Health? Let’s break down why this smoothie isn’t just tasty—it’s also a smart addition to your wellness routine:
1. Apples for Gut and Metabolic Health - Apples, especially with their skin on, are rich in fiber and polyphenols that support gut health, regulate blood sugar, and help detox pathways. Their pectin content feeds good gut bacteria, supporting a balanced microbiome—which is foundational for estrogen metabolism and immune resilience.
2. Bananas for Energy and Electrolytes - Ripe bananas provide quick energy without spiking blood sugar thanks to their fiber. They’re also a natural source of potassium and vitamin B6, essential for nervous system support and hormonal regulation—especially during the luteal phase of the menstrual cycle.
3. Cinnamon & Nutmeg: Anti-Inflammatory Spices - These warming spices are rich in antioxidants and help stabilize blood sugar, reduce inflammation, and support insulin sensitivity. This is especially valuable for women dealing with PCOS, insulin resistance, or peri/menopausal shifts.
4. Protein Powder: A Non-Negotiable for Women Over 30!!!! As we age, we naturally lose muscle mass and may become more sensitive to insulin. Adequate high-quality protein—especially in the morning—supports lean body mass, satiety, blood sugar balance, and the production of neurotransmitters and hormones. This smoothie packs 35–50g of protein (beef or plant-based), making it an ideal post-workout or on-the-go option.
5. Creatine & L-Glutamine: The Underrated Duo - Creatine isn’t just for athletes—it supports brain health, energy production, and muscle strength in women, especially during midlife transitions. L-glutamine supports gut lining integrity, muscle recovery, and can reduce sugar cravings.
RECIPE
Ingredients:
1 medium apple, like Gala or Fuji, cored and chopped
1 cup water, plant-based milk, or coconut water
1 tsp ground cinnamon
½ tsp ground nutmeg
1 ripe banana
1 Tbsp peanut butter
½ tsp vanilla extract
2 scoops protein powder (enough for 35–50g protein)
1 scoop creatine
1 scoop L-glutamine
Gluten-free granola, for topping
Instructions:
Add all ingredients except the granola to a blender.
Blend until creamy and smooth.
Pour into a glass or bowl.
Top with sliced apples, a dusting of cinnamon, and a handful of gluten-free granola for crunch and texture.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana