If we had to pick one food most associated with Rosh Hashanah (the Jewish New Year), it might be the apple. All across the Jewish world, families are dipping apples in honey and praying for G-d to grant a happy and sweet new year. And there’s no shortage of sweetness to be found in Jewish festival fare.
For all the cultural vibrancy to be found in Jewish cuisine, there’s a definite prevalence of desserts and carb-heavy, breaded dishes. So if you’re unlucky enough to be the kind of person who needs to manage their blood sugar levels, there can be a real conflict between culture and health.
Fear not. I’ve got you covered this year.
Shana Tova Apple Smoothie
- 1 Pink Lady apple
- 1/2 banana
- 1/2 cup unsweetened almond milk
- 2 dashes of cinnamon
- 1 scoop of vanilla plant-based protein powder
- About 1/2 cup of water (adjust to reach desired consistency)
Blend all ingredients together.
Serve over ice.
Optional: top it off with a drizzle of raw honey, berries, or nuts*.
*No nuts on Rosh Hashanah though.
Your highest carb components are going to be the apple (~21g net), the banana (~12g net), and the honey. It’s entirely possible to keep this smoothie right at about 30g of carbs. And when adding the protein powder, you’ll end up feeling full too if you’re hoping to use this as a meal replacement.
As an added benefit, some research indicates that flavonoid-rich apples like the Pink Lady variety could improve clinical measurements for cardiovascular health including blood pressure and response to stress. Cinnamon also has shown a statistically significant decrease in fasting glucose levels, although more research into its application is needed.
Your mileage may vary, but in my own experience, it’s important to consider the results of studies like these as part of a holistic approach to blood glucose management, and not as a single supplement substitution for medical intervention. (Lest anyone think an apple smoothie will replace an insulin shot).
All that said, it’s a delicious shake. I’ve been enjoying these for breakfast the last few mornings, topped off with some raspberries from our orchard.
May your 5782 be just as sweet. Shana Tova, readers!