Enjoy the taste of summer all year long with this nutritious and delicious Crunchy Peach Smoothie, the perfect blend of anti-inflammatory nutrition and convenience. In addition to a high fiber smoothie that you 100% need this week, I’m also here to celebrate Canned Food Month with you because there is a LOT of confusion surrounding canned food. Breakfast – or snack or pre/post-workout – just got better with this easy-to-make, creamy smoothie that’s perfect for people looking for a quick and affordable way to get more nutrients into their diet (in a delicious way!).
As a registered dietitian, I’m here to guide you in creating a drink that is not only rich in essential vitamins, minerals and anti-inflammatory antioxidants, but also incorporates the sustainable option of using canned goods. That’s right everyone, canned food is IN! Packed with fiber, antioxidants and the natural sweetness of peaches (no added sugar in this recipe…), this Crunchy Peach Smoothie tastes delicious, but is actually very high in fiber, full of protein and healthy.
The Peach Crisp Smoothie – using cupboard staples!
As a Registered Dietitian, I’m always exploring ways to marry nutrition with ease without compromising on taste. In honor of Canned Foods Month, I’m happy to share a delicious combination of health and convenience: the Peach Crisp Smoothie. This recipe is a testament to the versatility and myriad benefits of canned foods, which often don’t get the accolades they deserve.
Canned foods are often overlooked in a world that sometimes equates “fresher” with “better.” However, canned foods like peaches provide a lot of nutritional value, locking in essential vitamins and minerals just hours after harvest. Studies show time and time again that canned (and frozen) foods retain their flavor and nutrients incredibly well. The canning process ensures a reduction in food waste, allowing us to enjoy fruit regardless of the season, thus promoting sustainability. The packaging is 100% recyclable, supporting environmental responsibility. And, with the ease of use that canned foods offer, nutritious meals can be prepared quickly, making them an essential resource for busy individuals and families. I also love that canned foods—including canned peaches—are economical, reducing the overall cost of preparing nutritious meals. You probably have them in your cupboard right now.
Making the Crispy Peach Smoothie
Peach Crisp Smoothie is a drink that promises both the warm comfort of a baked dessert and the refreshing freshness of an iced smoothie. It’s honestly perfect for any season because it’s based on cupboard staples, but also, it’s rich yet light. And it takes <5 minutes to make!
The milk
I love oat or soy milk because they are higher in fat and protein, helping to mimic the creaminess you love in regular dairy milk. Almond, rice or coconut are also fine, but know that they have less protein. Always look for “unsweetened” on the label.
Complex Carbohydrates
The addition of high-fiber peaches, ½ frozen banana, and whole rolled oats provide the low-glycemic carb base of an energizing smoothie. You won’t find honey, dates or other added sugars here, because frankly, you just don’t need them. This recipe is high in fiber AND naturally sweet, but if you really want to kick it up a notch, consider adding some chia, hemp seeds, or ground flax.
The protein
A major mistake people make when creating smoothies is leaving out the protein. I hear “I’m hungry again within the hour!”. This is likely because the smoothie was all carbs and lacked fat and protein. This smoothie has yogurt and this is where you can get creative. My favorite is plain fat free or low fat, but you could also amp up the peach with a Siggis Peach Yogurt (these are low sugar/high protein which I love) or you can easily go dairy free with low sugar /high protein yogurt of plant origin. If you want more calories and fat in your smoothie, or find that more fat keeps you full longer, definitely go for a higher-fat yogurt.
I almost always add protein powder to my smoothies as well. It’s an easy way to boost filling protein in a way that doesn’t change the taste or texture. I often use whey or pea/vegetable proteins. You can also consider adding some tofu. Silken is a great way to increase the smooth texture of a smoothie, but it also blends tighter. If you use tofu for a protein boost, you get extra antioxidants and bone-building calcium.
Taste!
A splash of vanilla and a dash of cinnamon is really all you need to relive your favorite peach crisp or cobbler. If you want to get even more creative and add more anti-inflammatory benefits, consider some fresh nutmeg or ginger.
That’s it, friends! Just combine the oats or soy milk, oats, yogurt, drained peaches, frozen banana, vanilla extract, and cinnamon in a blender, blend for about 30 seconds because of the oats, and you’re good to go. For a thicker smoothie, add ice cubes — one or two will do. If you prefer a runnier texture, incorporate additional milk one tablespoon at a time until desired consistency is reached.
Crunchy Peach Smoothie FAQs
Are they vegan?
Yes! As long as you use plant-based milks and yogurt, you’re good to go.
Is it gluten free?
Make sure you choose gluten-free oats not because oats contain gluten but because they are often contaminated during processing. The gluten-free label ensures that you will not be exposed to gluten.
Can I make it sweeter?
Sure! Consider adding a few drops of honey (not vegan), maple syrup or ½ whole date, more banana, or even a few drops of stevia to boost the sweet taste.
Can I keep it in the fridge for later?
You could…you could freeze it or refrigerate it, but honestly, smoothies are best fresh and frothy. This is a quick recipe so I would suggest making it and enjoying it right away.
This Crunchy Peach Smoothie is more than a drink—it’s a statement that canned foods can indeed be the cornerstone of delicious, healthy creations. It’s a tribute to the balance of economy, nutrition, sustainability and convenience, all in one sip. This canning month, let’s raise a glass to the humble can and all the delicious peaches inside, which can definitely be part of a healthy, balanced lifestyle.
If you like the idea of healthy smoothies, I have another fruit smoothie that is one of my most popular posts of all time: Wild Blueberry Vanilla Matcha Smoothie. You’ll love mine too Anti-Inflammatory Soothing Smoothie, Smoothie with vanilla melonthe Vegan Pumpkin Spice Smoothie. Find more of these anti-inflammatory recipes at my Meal Prep Anti-Inflammatory Diet Cookbook!
Combine all ingredients in a blender and blend for about 30 seconds until very smooth.
Add 1-2 ice cubes to thicken or add additional milk 1 tablespoon at a time to thin (depending on desired consistency).
Serve in a glass and garnish with a slice of peach and some cinnamon.
Serving: 1smoothies | Calories: 325.8kcal | Carbohydrates: 47.6G | Protein: 19.6G | Fat: 7.1G | Saturated fat: 1.2G | Unsaturated fats: 0G | Cholesterol: 3.1mg | Sodium: 117.4mg | Fiber: 7.8G
