· By Julia Boase

Apple Pie Smoothie

Apples are in season right now and couldn't taste better! I often like to stew up apples and use them on my porridge at this time of year, but if you don't have any stewed apples to hand, you can substitute for tinned pureed apples. 

This smoothie is all about soluble fibre. There are two types of dietary fibre - soluble and insoluble. 
Soluble fibre dissolves in water and forms a gel like substance. It draws water into your stools making them softer and easier to pass. A diet high in soluble fibre can also help to reduce your cholesterol, improve blood sugar control and contributes to your overall gut health. Getting a good amount of fibre into your diet each day can help to reduce your risk of colon and breast cancer, type 2 diabetes, heart disease and may also play a role in weight management and mental health. 

Almonds are an excellent source of the anti-oxidant vitamin E and are packed with magnesium, zinc and high in monounsaturated fats. They are also a good source of calcium. A tablespoon of almond butter really bumps up the nutrition in this smoothie and takes it to the next level. 

Happy smoothie making and remember to tag your creations with @nudie_rudie_lunchbox so I can see them!

Apple Pie Smoothie

1/2 cup of stewed pureed apples (or 1 tub of SPC apple puree)

2  Arnott's wholemeal shredded wheat biscuits (these are a very low sugar wholemeal biscuit)

2 Tbs rolled oats

1 tsp chia seeds

400ml reduced fat cows milk (or milk of choice)

1 tsp vanilla extract

Optional - 1 Tbs almond butter (omit if sending to school and you need your smoothie to be nut free)

Add all ingredients to a high speed blender and blitz until smooth. 

Makes 2 small smoothies. 


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