Healthy Apple Energy Soup Recipe

Recipe From Dr. Mercola
Did You Know?
  • You can easily absorb nutrients from this delicious energy soup because of its highly digestible liquid form
  • Apples contain high amounts of vitamin C, fiber, riboflavin, thiamin, and pyridoxine
  • Just half an avocado can satiate your appetite and help prevent overeating

Healthy Apple Energy Soup Recipe

Soup can be a great tool for losing weight, so if you are on the lookout for recipes that can help you get rid of that extra flab, you may want to try this apple soup recipe.

Healthy Apple Energy Soup Recipe

Serving Size: 6


  • 2 medium Fuji or Gala apples, cored and cut into 4 pieces
  • Juice of 1/2 medium lemon
  • 2 cups spring mix or spinach
  • 1 avocado, peeled and pit removed
  • 1 cup fresh mint leaves
  • 4 cups pure filtered water
  • Dr. Mercola's Himalayan salt, to taste


  1. In a blender, combine apples, lemon juice, greens, avocado, mint, and two cups of water. Blend until smooth, adding more water as necessary for desired consistency. Season with salt to taste.

(From Healthy Recipes for Your Nutritional Type)

Apple Energy Soup Preparation Tips

Avoid buying apples with bruises and holes. Make sure to include their skin in your soup as it contains most of their nutrients. However, remember that apples are among the most contaminated fruits today, so it’s best to buy them organic.

When storing your apples, refrigerate them at a temperature of 39 degrees Fahrenheit to maintain their freshness. If one of your apples has been damaged or spoiled, it is better to discard it right away.1 It may be surprising, but avocado must actually be peeled the right way to maximize its nutritional benefits. Research has shown that most of the fruit’s carotenoids are located closest to the inside of its peel.2

To get all of avocado’s nutritional benefits, you must cut it lengthwise around the seed. Then, twist each half in the opposite direction to remove them from the seed. Cut each half lengthwise and scoop the avocado with a spoon, but make sure that you get the fruit close to the skin. 

Why Is Apple Energy Soup Good for You?


Apples are among the favorite fruits for children and adults. They are rich in vitamin A, which helps fight infection and combat free radicals. Apples also contain vitamin C, fiber, riboflavin, thiamin, and pyridoxine. They provide minerals like iron, copper, zinc, phosphorus, calcium, and potassium, which can help regulate your heart rate and blood pressure.

Apples are rich in nitrates and flavonoids that can help lower blood pressure and enhance the endothelial function. Research has shown that the flavonoid content in apples may help lower your risk for colorectal cancer.3 


Lemons provide extremely high amounts of vitamin C, at 187 percent of the daily value. They are also rich in thiamin, riboflavin, pantothenic acid, iron, and magnesium, as well as fiber, vitamin B6, calcium, potassium, and folate. Lemons also have zeaxanthin, lutein, and vitamin A, which are potent antioxidants.   Due to their citric acid, lemons are beneficial in treating kidney stones, while their ascorbic acid can help prevent scurvy.


I consider avocado a superfood because of its immense health benefits. Just a single avocado contains 36 percent of vitamin K, 30 percent folate, and 20 percent each of vitamins B5, B6, and C. It provides double the potassium of a banana, and high amounts of vitamin E, niacin, and riboflavin.

Avocado is rich in monounsaturated fats (which are the healthy ones) that your body easily burns for energy. These healthy fats also help your body absorb fat-soluble nutrients and carotenoids antioxidant molecules, which protect your body from free radical damage.

Research shows that avocado also plays a key role in weight management. Just eating half an avocado can satiate your appetite and prevent excessive eating.4 According to the research, those who ate half an avocado were 40 percent less hungry three hours after their meal.

Avocado offers benefits for both your heart and brain. A study in 20125 showed that eating half an avocado with a hamburger halted the production of Interleukin-6 (IL-6), which is an inflammatory compound. Avocado’s healthy fats are also important in maintaining excellent brain function, and may help prevent neurological disorders like Alzheimer’s disease.

+ Sources and References