Allergen-Free Apple Pie Smoothie

It’s no secret that I haven’t written much on my blog in several months. To be honest, I have been struggling with some health issues and have been working closely with a dietitian (Dietitian Cassie) (as well as doctors) to try and find the cause. Needless to say, I have had other priorities than posting here. However, that does not mean I don’t miss writing, posting, and interacting with every single one of you who reads my blog. There are so many new things I want to share with you that I have learned in the last few months – but that will be a post in it’s own.

Today, I want to share with you a recipe I made this morning for my breakfast smoothie. As some of you know, I started an elimination diet last week (this means no nuts, no soy, no dairy, no eggs, no gluten). At first, this diet had me antsy and squirming – nervous that I wouldn’t be able to eat anything good: forcing me to gag down every meal for nutrients rather than enjoyment.

Good news: this is not true!

This smoothie recipe is so, so good! I’m totally making it again tomorrow.

Allergen-Free Apple Pie Smoothie (Espinosa Kitchen)

Allergen-Free Apple Pie Smoothie



  1. Add enough water to cover the steel-cut oats and place in the fridge overnight.
  2. Add oats, applesauce, coconut milk, cinnamon, vanilla extract and protein powder to the blender.
  3. Blend.
  4. Top with nutmeg if desired.


Steel-Cut Oats

Since I started my new job at Winona State, I have been eating this every morning for breakfast. It definitely jump-starts my metabolism because I find myself hungry again around 9 a.m. (after eating breakfast at 7 a.m.)

Steel-Cut Oats: add 1/4 cup milk or water to steel-cut oats and place in the fridge overnight. They are ready to eat in the morning! Heat it up or eat it cold. (

Steel-Cut Oats


  • 1/4 cup steel-cut oats
  • 1/4 cup milk, ¬†water or almond milk
  • 1 Tablespoon pecans (or other nut)
  • 1/2 teaspoon brown sugar
  • 1 Tablespoon raisins


  1. Place milk/water with oats in a bowl and place in fridge overnight.
  2. Heat it up for 1 minute (if you want).
  3. Add brown sugar (or to taste), pecans (or other nut), and raisins.

Some variations may include:¬†cinnamon, maple syrup, almonds, craisins, blueberries….. the list is endless!