Healthy Peach Smoothie (no banana, vegan)

Searching for a delicious, nutritious and filling smoothie without banana?  Your quest ends here!  Get ready for some serious creamy peachy goodness.  Get ready to have this Healthy Peach Smoothie on repeat because it’s the perfect low-calorie drink that serves as a sweet treat in a pinch or a nutritious breakfast that you can truly look forward to–and who doesn’t want to start their day with a dose of sneaky veggies to boot?

So, whether you’re nutritarian or just looking for an incredibly simple and health-promoting peach smoothie I think you’re going to love this new recipe.

What makes this smoothie recipe great for health and weight loss?

• low-calorie – At just 214 calories for a 2-1/4-cup serving, this means you get a ton of smoothie for the calories–or you can split it up into two servings.
• nutrient-rich – This recipe features a whole cup of cauliflower in one smoothie–say hello to the amazing benefits of cruciferous veggies which have special phytochemicals that protect against cancer, promote detoxification and have antioxidant and anti-inflammatory properties!
• filling & energizing – Because the portion is large and the nutrients are high, this smoothie works as a meal replacement that truly satisfies!
• fruit-sweetened – The fiber in fruit minimizes your glucose spike and keeps the calorie-to-nutrient ratio optimal.
• no banana required – So many readers have been asking me for banana-free options due to allergies.

What ingredients do you need for this Healthy Peach Smoothie? 

1. frozen peaches
2. frozen cauliflower
3. one Medjool date
4. ground nutmeg
5. unsweetened plant milk
6. optional: arrowroot powder or protein powder

Cauliflower (Really?!): Oh yes.  Not only does it add so many specialized phytochemicals to your daily intake, it makes the smoothie incredibly creamy.  I’ve noticed that frozen cauliflower doesn’t have the same smell as fresh cauliflower and the flavor is muted from the freezing process.  Even my two teenagers enjoyed this smoothie and had NO. IDEA. that there were sneaky-veggies involved until I told them gloated (with devilish glee).

Plant Milk: For that quintessential peaches-n-cream vibe I like to use unsweetened vanilla almond milk.  Just be mindful of sodium content in store-bought brands especially if you’re following Dr. Fuhrman’s protocol.

Nutmeg: It elevates the peach flavor without overpowering.  I tried this recipe with cinnamon too and found that it wasn’t quite as complimentary to the peaches as the nutmeg was–but in a pinch feel free to substitute.  Don’t go overboard with the spice, I use this set of measuring spoons to get precise.

Optional Arrowroot Powder: I only recommend adding this if you’re using fresh peaches instead of frozen.  The arrowroot has starch much like a banana and will add to the creaminess.  If you have a vanilla protein powder you love feel free to add it in place of the arrowroot powder for extra thickness.

Level-up the flavor by freezing fresh peaches!

It makes all the difference.

Fresh peaches add more color and complex flavor to the smoothie.  And because this recipe is only sweetened with peaches and a date, the sweeter the peaches the better!

Ever since developing this Healthy Peach Smoothie recipe I’ve been stockpiling fresh peak-season peaches in my freezer.

Simply line a baking sheet with parchment paper add the slices on top and freeze up to 2 days.  Then transfer them to an airtight container (I’ve been loving this silicone Stand Up bag by W&P).

How to make this Healthy Peach Smoothie:

Begin by adding your frozen cauliflower and peaches to your blender bowl.  You want the ingredients that are the hardest to blend closest to the blades.

Follow with your date, nutmeg and optional arrowroot or protein powder.

Right before blending add in your plant milk–this ensures the thickest and creamiest texture.

If your high-speed blender has a special smoothie mode feel free to use that setting.  Otherwise, blend on high for 30 to 40 seconds (up to 60 depending on the strength of your blender) or until you have a smooth texture without chunks.  You may need to use the blender tamper to help things move along in the beginning of blending.

What is the best blender to use for a silky-smooth texture?

A high-speed blender is best.

This is the Vitamix I use.  Blendtec is another great brand.

If you only have a “regular-strength” blender I recommend that you allow the frozen fruit to thaw for a few minutes in the blender bowl before blitzing your smoothie.

What’s the texture of this Healthy Peach Smoothie?

As written this recipe will yield a satisfyingly-thick smoothie. To get the right texture balance I recommend using frozen produce.

If you want a thinner-textured result: Increase the plant milk by 1/4 cup OR use fresh peaches instead of frozen.

How does it taste?

It has a perfectly-sweet, fruity, refreshing and creamy taste.  In my opinion, it has just the right level of natural sweetness–but, I’ll fully admit that sneaking cauliflower into your fruit smoothies requires a bit of a leap of faith.

I promise it’s not going to taste like liquified cauliflower rice!

Because frozen cauliflower eliminates the signature cruciferous scent of fresh cauliflower–you’ve already won half the battle.  But if you’re a bit sus…

Here are some tips to add more sweetness: 

• add an extra date (if you’re not following the nutritarian plan you can add 1/2 Tbsp. maple syrup) 
• use peach-season fresh peaches and freeze them yourself 

How much of this Healthy Peach Smoothie can I enjoy on the nutritarian lifestyle?

As written, this recipe yields 2 1/4 cups.

If you’re following the Aggressive Weight Loss Plan: You can enjoy this entire smoothie in one serving as a meal replacement (breakfast or dessert recommended).  Alternatively, you can also split it into two servings that you can enjoy in the same day or later in the week.  Make sure that any store-bought plant milk you use has little-to-no sodium and not too much fat.

If you’re having this as a meal replacement, you’ll want to emphasize getting in your two large salads and be mindful of fruit for the rest of the day as this recipe has 1 cup of fruit.

The entire smoothie has 7 grams of seeds.  You get a total of 1 ounce (28 grams) nuts/seeds daily.  So, this smoothie will take up 25% of your daily nut/seed allotment.

Storage recommendations:

Refrigerator: Keep in a covered jar for up to 2 days, shake well before drinking.  After 3 to 4 hours the texture is going to change and become more liquid.  If you want to revive the smoothie re-blend with 1/2-cup ice.

Freezer: Freeze smoothie in an ice-cube mold then store in an airtight container for up to 2 months.  You can thaw the smoothie cubes in the refrigerator and then shake well to reconstitute or re-blend the smoothie cubes with more liquid till you reach your desired consistency.

4.75 from 4 votes

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Healthy Peach Smoothie

This truly-filling Healthy Peach Smoothie packs a serious nutritional punch with a delicious, sweet creamy flavor—you won’t believe that it’s fruit-sweetened and full of good-for-you veggies!

Course Drinks

Cuisine American

Keyword healthy, no cook, nutritarian, peach, refined sugar free, vegan, WFPB

Prep Time 2 minutes

Total Time 2 minutes

Servings 1 serving

Calories 213.8 kcal

Author Kristen Hong

Ingredients

• 1 cup frozen cauliflower ~100 grams
• 1 cup frozen peaches ~125 grams
• 1 pitted Medjool date ~20 grams
• 1 Tbsp. ground flaxseed ~6 grams
• ground nutmeg smidgen 1/32 tsp. to pinch 1/16 tsp.
• 1 1/4 cups unsweetened plant milk 300 mL

Optional:

• 1/2 Tbsp. arrowroot powder* ~4 grams

Instructions

1. Add the ingredients to your blender bowl in this order: cauliflower, peaches, date, flaxseed and nutmeg

2. When you're ready to blend add the unsweetened plant milk.

3. If your blender has a special smoothie mode feel free to use that setting. Otherwise, blend on high for 30 to 40 seconds (up to 60 depending on the strength of your blender) or until you have a smooth texture without chunks. You may need to use the blender tamper to help things move along in the beginning of blending.

Recipe Notes

YIELD: 2-1/4-cup 

 

SERVING(S): 1 serving as a meal-replacement or 2 servings as a beverage

 

FLAVOR ENHANCERS: Use fresh peaches that you slice and freeze yourself, peak-season is ideal. Make sure to include the nutmeg (up to 1/16 tsp.) or substitute with cinnamon. Unsweetened vanilla plant milk will give a peaches-and-cream-like flavor. 

 

TO ADD MORE SWEETNESS: Add an extra date or if you're not following the nutritarian plan you can add 1/2 Tbsp. maple syrup. 

 

OPTIONAL ARROWROOT POWDER: I only recommend adding this if you're using fresh peaches instead of frozen.  The arrowroot has starch much like a banana and will add to the creaminess.  If you have a vanilla protein powder you love it would accomplish the same thing.

 

TO REDUCE THICKNESS: Increase the plant milk by 1/4 cup OR use fresh peaches instead of frozen.

 

STORAGE RECOMMENDATIONS:

Refrigerator: Keep in a covered jar for up to 2 days, shake well before drinking.  After 3 to 4 hours the texture is going to change and become more liquid.  If you want to revive the smoothie re-blend with 1/2-cup ice.

Freezer: Freeze smoothie in an ice-cube mold then store in an airtight container for up to 2 months.  You can thaw the smoothie cubes in the refrigerator and then shake well to reconstitute or re-blend the smoothie cubes with more liquid till you reach your desired consistency.   

 

Nutrition facts are for the smoothie made with unsweetened almond milk. 

Nutrition Facts

Healthy Peach Smoothie

Amount per Serving

Calories

213.8

% Daily Value*

Fat

 

6.9

g

11

%

Saturated Fat

 

0.6

g

4

%

Sodium

 

210.9

mg

9

%

Potassium

 

711.93

mg

20

%

Fiber

 

7.1

g

30

%

Sugar

 

25.7

g

29

%

Vitamin A

 

147.01

IU

3

%

Vitamin C

 

57.13

mg

69

%

Calcium

 

581.25

mg

58

%

Iron

 

2.31

mg

13

%

* Percent Daily Values are based on a 2000 calorie diet.