Smoothies are an ideal snack or breakfast option on warm summer days—they’re quick to prepare and easy to digest. This smoothie combines a favorite summer fruits—peaches—with super-hydrating vegetables: romaine lettuce and cucumber. But because the taste and texture of fresh peaches can be hit or miss, I like to use frozen peaches, which opens the door to year-round enjoyment of this drink. Frozen peaches are consistently delicious, and they add an important frosty quality to this smoothie. If you happen to have fantastic fresh peaches, you can use them instead, but then consider adding a few ice cubes to the smoothie if you like it very cold.
Smoothies can even stand in as a meal in itself. If you want to make yours a meal, add in a protein source to boost the nourishment and satiation properties. See the ingredients below for some good protein add-ins for smoothies.
Sweet & Hydrating Peachy Green Smoothie
1 cup almond milk, preferably homemade (or milk of your choice)
1½ cups frozen peaches, preferably organic
½ cup cucumber, peeled and coarsely chopped
1 cup romaine lettuce leaves, coarsely chopped
1 (¼ to ½ inch) piece ginger root, peeled (optional)
Juice of 1 lemon
Optional protein: 1 tablespoon chia seeds, 2 tablespoons almond butter, ½ cup plain Greek yogurt, or 1 scoop of your favorite protein powder
- Combine all ingredients in a blender on high for about 2 to 3 minutes.
- Add additional almond milk or water to thin the beverage to your desired consistency.
- Serve in a tall glass.
- Tropical Green Smoothie. Replace the peaches and romaine lettuce with equal amounts of frozen pineapple and spinach, and omit the cucumber.
- Peach & Banana Smoothie. Add ½ of a frozen banana to the mix for extra creaminess.
- Amped-Up Smoothie. Add 2 tablespoons ground flax seed and 1 tablespoon coconut oil. The additional fiber and fat will sustain energy levels and help avoid an insulin spike and sugar crash.
Frozen fruits and vegetables are great items to have on hand. The quality is consistently good, and both organic and conventional forms are readily available.
Peaches are high in fiber, low in calories, and delicious. Enjoy them out-of-hand, sliced in a salad, incorporated into a salsa or grilled.
While a smoothie made solely of fruits can be delicious, the high sugar content can result in an energy crashes shortly after consumption. To slow down the absorption of sugar and the resulting insulin spike, add greens, fiber (in the form of chia seeds or flax seed) and even some form of fat (almond butter or coconut oil, for example) to make sure your smoothie keeps you going strong and steady. A protein source will also keep you satiated for much longer.