Get through your summer with this healthy peach smoothie recipe. It’ll help you stay nourished and hydrated while making up for any lost nutrition, especially during busy days. It’ll also take you through National Eat a Peach Day (August 22) — that’s if you fancy drinking your fruit.
The real thrill, though, is that it tastes divine. This peach smoothie is full of mango sweetness balanced with a tart essence.
You can enjoy it while receiving immune-supporting nutrients that boost your body’s health. Vitamin C and beta-carotene are just some of the nutrients you can easily retain while drinking it.
Are Peach Smoothies Healthy?
There are a few things to consider when attempting to make a healthy peach smoothie recipe. The main threat to a healthy drink is sugar.
It’s true that consuming too much added sugar can have adverse effects on your body. Anything more than 36 grams a day could contribute to diabetes, obesity, and cardiovascular health risks.
With that in mind, we chose to add a little more sweetness to this smoothie with maple syrup.
Compared to table sugar, maple syrup is less processed and has a lower glycemic index. Thus it raises blood sugar slower.
Plus, it provides a small number of nutrients too. Some of which are potassium, calcium, and antioxidants that can offset free radicals to reduce oxidative damage in your body.
There has been debate about whether canned peaches, like in this recipe, are as nutritious as fresh ones. Research shows that both versions retain similar amounts of nutrients like vitamin A.
Our bodies convert the beta-carotene found in peaches into vitamin A, which is essential for eye health. Beta-carotene is also responsible for giving peaches their yellow vibrancy.
Vitamin E, also found in peaches, has been linked to a lower risk of cardiovascular disease and death. Consuming them may help contribute to slowing the process of cell aging caused by free radical damage.
We’ve added mango to the recipe, which research says possesses anti-diabetic and anti-cancer properties. Mangoes have also been shown to promote lower glucose levels in rats as well as supporting antitumor activity in humans.
Additionally, they contain some fiber. Together with peaches, they provide a healthy dose of fiber that helps to prevent gut issues like constipation.
What Goes Well with Peaches?
Peaches are typically sweet. Yellow cling peaches are very juicy and create delicious desserts and smoothies.
Here are some suggestions for components to add to a peach smoothie recipe:
1. Banana
Bananas are a typical go-to ingredient for thickening smoothies. They also add some sweetness and much-needed fiber.
You can use them in this recipe to achieve a thicker finish with distinctly sweet notes.
2. Strawberry
Strawberries would add a more intense tartness compared to peaches. It’s great because it varies the flavor profile with no overbearing flavors.
3. Mango
Mango, already in this peach smoothie, is excellent for introducing a balance between sweet and tangy. They are great in smoothies, both delicious and nourishing.
You could also try out this mango smoothie recipe for a similarly nourishing drink. And just like peaches, they’re succulent, making a delectable smoothie with plenty of fiber for good digestion.
4. Blueberries
Blueberries have an intriguing taste of acidity with slight hints of sweetness. They would mix perfectly into this smoothie and keep the overall palate balanced while adding unique flavor.
5. Pineapple
Pineapples, like strawberries, are tangy and acidic. They are usually sweeter, though, so they finish this smoothie with sugary notes.
6. Yogurt
Yogurt is excellent in this smoothie. It adds a smooth viscosity that makes this drink creamy and even-textured.
7. Almond Milk
Almond milk is an excellent vegan option. It’s incredibly tasty, with a nutty essence that alters the flavor of this drink to make it even better.
How to Make a Peach Smoothie
To make this peach smoothie, we begin with canned peaches and fresh mango pieces. You can definitely use fresh peaches as long as they’re juicy and succulent.
Freestone peaches are excellent because you can remove the pit so easily.
Step 1: Add peaches, mango pieces, yogurt, milk, and maple syrup into a blender.
Step 2: Blend until smooth in consistency.
Step 3: Garnish the drink with mint leaves and serve it cold.
Should I Peel a Peach for a Smoothie?
You don’t have to peel a peach for a smoothie. In fact, peach skin is full of vitamins and antioxidants that will only make your smoothie healthier!
If you can, leave them on, and you won’t notice them once they’re blended in with all the other ingredients.
Frozen Peach Smoothie
A frozen peach smoothie is an exciting take on this recipe. You can start by freezing fresh/canned peach slices and using them to thicken your drink.
Frozen ingredients add texture and substance, bringing a fun experience to any smoothie! Plus, it makes it extra cooling on a hot day.
Calories in This Peach Smoothie Recipe
This peach smoothie contains 137 calories per serving. Most of them come from carbohydrates in the form of dietary fiber.
This makes it excellent for promoting bowel movements and preventing constipation. Not only that, but it also helps with weight management and lowers your risk of diabetes and heart disease.
Healthy Peach Smoothie Recipe
This healthy peach smoothie recipe is a fabulous drink with a sweet, fruity essence. It helps promote bowel movement and works great as a breakfast beverage or a healthy appetizer.
- prep TIME 5 mins
- total TIME 5 mins
- COURSE Beverage
- CUISINE American
- SERVINGS servings
- CALORIES 137 kcal
INGREDIENTS
- 16 ozcanned sliced peaches (2 cups)
- 4 ozmango chunks
- 0.5 cupplain Greek yogurt
- 0.5 cupwhole milk
- 0.5 tbspmaple syrup
- 6 mint leaves (fresh)
INSTRUCTIONS
In a blender, add peaches, mango, yogurt, milk, and syrup. Blend until smooth.
Garnish with mint. Serve.
NUTRITION
Tuyet Pham
Chef, Culinary Consultant
Neola Muhambi
Writer, SEO Specialist
Luna Regina
Writer, Author
Lizzie Streit, MS, RDN, LD
Nutrition Reviewer