Ingredients:

  • 2 medium firm apples (approx. 300 g), peeled, cored, and diced into 1 cm cubes
  • 1 Tbsp (15 ml) unsalted butter, or coconut oil for vegan option
  • 1 Tbsp (15 g) light brown sugar (or maple syrup)
  • ½ tsp (2.5 ml) ground cinnamon
  • ¼ tsp (1.25 ml) ground nutmeg
  • Pinch of sea salt
  • 2 Tbsp (30 ml) water
  • 1 medium (approx. 120 g) frozen banana, peeled and chopped
  • ½ cup (120 ml) Greek yogurt, plain (full-fat or 2%), or dairy-free substitute
  • ¾ cup (180 ml) unsweetened almond milk (or milk of choice)
  • ½ tsp (2.5 ml) pure vanilla extract
  • ½ cup (120 g) ice cubes (approx. 4–6 standard cubes)
  • Optional: 1–2 tsp maple syrup or honey, to taste

Instructions:

  1. Melt the butter or coconut oil in a small saucepan over medium heat until shimmering.
  2. Add the diced apples, brown sugar (or maple syrup), cinnamon, nutmeg, and salt. Stir to coat thoroughly.
  3. Add 2 Tbsp of water, cover the pan, and cook for 5–7 minutes, stirring occasionally, until the apples are softened but not completely mushy.
  4. Transfer the spiced apples to a shallow container or plate and place them in the refrigerator or freezer until completely chilled (minimum 30 minutes).
  5. Add the liquid ingredients first to the blender jug: almond milk, vanilla extract, and Greek yogurt.
  6. Next, add the chilled spiced apple base (Phase I), the frozen banana, and any additional sweetener if using.
  7. Add the ice cubes last.
  8. Secure the lid and start the blender on a low setting, gradually increasing to high power. Blend for 60–90 seconds, scraping down the sides if necessary, until the mixture is perfectly smooth.
  9. If the smoothie is too thick, add an extra splash of almond milk (15–30 ml). If too thin, add 2–3 more ice cubes or a small handful of oats.
  10. Pour into chilled glasses. Garnish with a sprinkle of extra cinnamon or a dollop of yogurt, and serve immediately.