I used to struggle with getting an adequate daily fiber intake when I was younger. That really only changed once I started to place more of an emphasis on health and nutrition as I got older. Nowadays, I’m definitely aware of how important it is to ensure that you’re getting enough fiber on a daily basis. That’s precisely why I love smoothie recipes like this fiber-rich green apple smoothie that’s also great for sustained weight loss. It’s a great way to load up on fiber as it’s made with a mix of ingredients that don’t just provide a solid amount of dietary fiber, but also essential vitamins, minerals, and antioxidants as well. The high fiber content of this green apple smoothie is also the main reason why it’s so useful as a weight loss tool as you’ll definitely be feeling nice and satisfied after making it.
An Apple a Day
We’ve all heard the saying that “an apple a day will keep the doctor away”. Well it’s actually not too far off the mark. Green apples are extremely rich in both antioxidants and dietary fiber. They’re also a good source of vitamin C. Of particular note for this recipe is the fact that daily consumption of both apples and pears has been found to contribute to increased weight loss in overweight women according to one study. (1) When you consider that along with the fact that flavonoids in apples are known to help reduce your risk of developing several types of chronic diseases like cancer and diabetes, an apple a day certainly does sound like a great idea.
You’ll also be mixing in two other great sources of fiber when making this smoothie in the form of rolled oats and flaxseed meal. Not only do both of these ingredients provide a ton of fiber, but they’re also a great way to boost your heart health as well. Flaxseed is incredibly rich in omega-3 fatty acids, which provide numerous benefits for your heart and entire cardiovascular system. (2)
Meanwhile, rolled oats provide some rather potent benefits when it comes to weight loss as well. They’re known to lower the bad LDL type of cholesterol while also improving weight management and blood glucose levels in patients with type 2 diabetes. (3) Adding both of these fiber-rich ingredients into this smoothie definitely pays off in dividends.
Speaking of fiber-rich ingredients that also provide numerous other health benefits, ½ cup of frozen raspberries are also used in this recipe. Raspberries are a great source of fiber with a 100 gram serving of berries providing 7 grams of fiber. They’re also an incredible source of antioxidants and polyphenols that help to reduce your risk of diseases like cancer, diabetes, obesity, and Alzheimer’s. (4)
All of the above ingredients are undoubtedly the main sources of dietary fiber used to make this yummy smoothie. However, you’ll also be adding a few other great ingredients that help to round things out and make the smoothie more well rounded. As with many of our other smoothie recipes, you’ll be using water and ice for the liquid base. In addition, you’ll also add in ½ cup of cottage cheese to up the protein and fat content. And last but not least, a combination of fresh dates, vanilla extract, and a pinch of nutmeg are all thrown in to improve the overall flavor and finish off the recipe.
Fiber-Rich Green Apple Smoothie for Sustained Weight Loss
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 1x
½ cup water
½ cup cottage cheese
1 Granny Smith apple, cored and chopped
½ cup frozen raspberries
2 tbsp rolled oats
1 tbsp flaxseed meal
1 to 2 fresh dates, pitted
½ tsp vanilla extract
pinch of nutmeg
½ to 1 cup ice
- Place all the ingredients in a blender and blend until smooth.
- Serve immediately.