Season your summer with this healthy peach smoothie recipe. It’ll help you stay nourished and hydrated while making up for lost nutrition, especially during busy days.
The real thrill, though, is that it’s tasty and nutritious. 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 lead to diabetes, obesity, and cardiovascular health risks.
With this in mind, we’ve added a sweet dose of maple syrup to this smoothie.
Compared to table sugar, maple syrup has a lower glycemic index. Thus it raises blood sugar slower.
Plus, it provides a small number of nutrients too. Some being potassium, calcium, and antioxidants that can offset free radicals to reduce oxidative damage.
There has been debate on whether canned peaches, in this recipe, are as nutritious as fresh ones. Research shows that both versions retain equal amounts of nutrients like vitamins A.
Beta-carotene found in peaches gives them their yellow vibrancy. Our bodies convert it to vitamin A, which is essential for eye health.
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 also added mangoes, which research says possess anti-diabetic and anti-cancer properties. They’ve 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.
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.
Strawberries would add a more intense tartness compared to peaches. It’s great because it varies the flavor profile while staying balanced by the mango sweetness.
Mango, already in this peach smoothie, is excellent for introducing a balance between sweet and tangy. They make great smoothies, both delicious and nourishing.
This mango smoothie recipe is one you can also try out for a similarly nourishing drink. And just like peaches, they’re succulent, making a delectable smoothie with plenty of fiber for good digestion.
Blueberries have an intriguing taste of acidity with slight hints of sweetness. They would perfectly mix into this smoothie and keep the overall palate balanced while adding its unique flavor.
Plus, they’re rich with antioxidants that help protect from cell damage. Adding them to your smoothie will give you benefits that include fighting aging to keep you feeling younger and healthier.
Pineapples, like strawberries, are tangy and acidic. They are usually sweeter, though, so they finish this smoothie with sugary notes.
And they contain enzymes that help to fight diseases, giving you an anti-inflammatory smoothie that hugely boosts your gut health.
Yogurt is excellent in this smoothie. It adds a smooth viscosity that makes this drink creamy and even-textured.
It also adds some protein and probiotics for aiding your gut, giving this smoothie a healthy, glossy finish.
7. Almond Milk
Almond milk is an excellent option to add. It’s also incredibly tasty, with nutty essence that alters (for the better) the finished flavor for this drink.
How to Make a Peach Smoothie Recipe
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 a smooth consistency forms.
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 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!
Calories in This Peach Smoothie Recipe
This peach smoothie recipe contains 137 calories. 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 promotes weight management and lowers your risk of diabetes and heart disease.
Healthy Peach Smoothie Recipe
- 16 oz canned sliced peaches 2 cups
- 4 oz mango chunks
- 1/2 cup plain Greek yogurt
- 1/2 cup whole milk
- 1/2 tbsp maple syrup
- 6 mint leaves fresh
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- In a blender, add peaches, mango, yogurt, milk, and syrup. Blend until smooth.
- Garnish with mint. Serve.
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