Savor the taste of summer all year round with this nutritious and delicious Peach Crisp Smoothie, the perfect blend of anti-inflammatory nutrition and convenience. Aside from a high fiber smoothie you 100% need this week, I’m also here to celebrate Canned Food Month with you because there’s a LOT of confusion surrounding canned food. Breakfast – or snack, or pre/post workout – just got streamlined with this easy-to-make, creamy smoothie that’s ideal for people seeking a quick and economical way to get more nutrients in their diet (in a delicious way!).
As a Registered Dietitian, I’m here to guide you through crafting a beverage that’s not only rich in essential vitamins, minerals, and anti-inflammatory antioxidants but also embodies the sustainable choice of using canned goods. That’s right everyone, canned foods are IN! Packed with fiber, antioxidants, and the natural sweetness of peaches (no added-sugar in this recipe…), this Peach Crisp Smoothie tastes indulgent but is actually very high fiber, protein-packed, and healthful.
The Peach Crisp Smoothie – using pantry staples!
As a Registered Dietitian, I am always exploring ways to marry nutrition with convenience, without compromising on taste. In honor of Canned Food Month, I am delighted to share a delightful fusion of health and practicality: the Peach Crisp Smoothie. This recipe is a testament to the versatility and myriad benefits of canned foods, which often don’t receive the accolades they deserve.
Canned foods are often overlooked in a world that sometimes equates ‘fresh’ with ‘better’. However, canned foods like peaches provide a lot of nutrition, locking in essential vitamins and minerals just hours after harvest. Studies show again and 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 fruits irrespective of the season, thereby promoting sustainability. The packaging is 100% recyclable, underpinning environmental responsibility. And, with the ease of use that canned foods offer, nutritious meals can be prepared swiftly, making them an indispensable resource for busy individuals and families alike. I also like that canned foods – including canned peaches – are economical, reducing the overall cost of nutritious meal preparation. You likely have them in your pantry right this moment.
Making the Peach Crisp Smoothie
The Peach Crisp Smoothie is a beverage that promises both the warm comfort of a baked dessert and the revitalizing freshness of a chilled smoothie. It’s honestly perfect any time of year because it relies on pantry staples but also, it’s hearty yet light. And it takes <5 minutes to make!
The milk
I love oat or soy milk because they’re higher in fat and protein, helping mimic the creaminess you love in regular dairy milk. Almond, rice, or coconut are just fine, too, but just know that they have less protein. Always look for “unsweetened” on the label.
Complex carbs
Adding in high fiber peaches, ½ a frozen banana, and whole rolled oats offer the low-glycemic carbohydrate base that belongs in an energizing smoothie. You won’t find any honey, dates, or other added sugars in here because honestly, you just don’t need them. This recipe is high fiber AND naturally sweet but if you really want to boost it up even more, consider adding in some chia, hemp seeds or ground flax.
The protein
A major mistake folks make when creating smoothies is to leave out the protein. I hear “I get hungry again within the hour!”. That’s 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 non-fat or low-fat plain but you could also boost the peach with a Siggis peach yogurt (these are low sugar/high protein which I like) or you can easily go dairy-free with a low sugar/high protein plant-based yogurt. If you want more calories and fat in your smoothie or find that more fat keeps you satiated longer, absolutely go for a higher fat yogurt.
I almost always add protein powder to my smoothies as well. It’s such as easy way to boost satiating protein in a way that doesn’t change the taste or texture. I often use whey or pea/plant-based proteins. You can also consider adding in some tofu. Silken is a great way to increase the smooth texture of a smoothie but firmer also blends right in. If you use tofu to boost protein, you get extra antioxidants and bone-building calcium as well.
Flavor!
A splash of vanilla and a dash of cinnamon are really all you need for reminiscing of 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 oat or soy milk, oats, yogurt, drained peaches, frozen banana, vanilla extract, and cinnamon in a blender, blend for approximately 30 seconds because of the oats, and you’re ready to go. For a thicker smoothie, add ice cubes—one or two should suffice. If you prefer a more fluid texture, incorporate additional milk one tablespoon at a time until the desired consistency is achieved.
Peach Crisp Smoothie FAQs
Is it vegan?
Yes! As long as you use plant-based milks and yogurt, you’re good to go.
Is it gluten-free?
Be sure that you choose gluten-free oats not because oats contain gluten but because they are often cross-contaminated upon processing. The gluten-free label ensures that you won’t get any gluten exposure.
Can I make it sweeter?
Sure! Consider adding a few drops of honey (not vegan), maple syrup, or a ½-whole date, more banana, or even some stevia drops to boost the sweet flavor.
Can I keep it in the fridge for later?
You could…you could freeze it or put it in the fridge but honestly, smoothies are best fresh and frothy. This is a quick recipe so I’d suggest making it and enjoying it right away.
This Peach Crisp Smoothie is more than just a beverage—it is a statement that canned foods can indeed be the cornerstone of delightful, healthful creations. It stands as a tribute to the balance of economy, nutrition, sustainability, and convenience, all in one sip. This Canned Food Month, let’s raise a glass to the humble can, and all the delicious peaches within, which can absolutely be part of a healthy, balanced lifestyle.
If you love the idea of healthy smoothies, I’ve got another fruit-forward smoothie that is one of my most popular posts of all time: Wild Blueberry Vanilla Matcha Smoothie. You’ll also love my Anti-inflammatory Calming Smoothie, Melon Vanilla Smoothie, or Vegan Pumpkin Spice Smoothie. Find more of these anti-inflammatory recipes in my Anti-Inflammatory Diet Meal Prep cookbook!
Peach Crisp Smoothie
Ingredients
- 1 cup unsweetened oat or soy milk
- 1/4 cup whole, rolled oats
- 1/4 cup plain dairy or non-dairy yogurt
- 1/2 can sliced peaches drained
- 1/2 ripe frozen banana
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
Instructions
- Combine all ingredients in a blender and blend for about 30 seconds until very smooth.
- Add 1-2 ice cubes to thicken or add extra milk 1 tablespoon at a time to thin (per your desired consistency).
- Serve in a glass and garnish with a slice of peach and a dash of cinnamon.
Nutrition
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