Peach Raspberry Smoothie
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This peach melba inspired raspberry smoothie is the best way to start your morning. It’s a satisfying breakfast smoothie filled with healthy fats, protein, fibre, and whole fruits and veggies to keep you full until lunch time, but it tastes like dessert! Make it your own by adding some crunchy toppings like granola, nuts, or coconut flakes for added texture.
Table of Contents
- A filling raspberry smoothie with peaches
- Berry smoothie benefits
- The best fat sources for filling smoothies
- Ingredients in this raspberry smoothie
- How to make a raspberry smoothie
- Tips for making this recipe perfectly
- More fast and filling breakfast ideas
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A filling raspberry smoothie with peaches
I’m back with another dessert inspired breakfast smoothie recipe and this time she tastes like a retro peach melba!
If you’ve never heard of a peach melba, it’s basically a sundae that consists of scoops of vanilla ice cream topped with fresh peaches and raspberry sauce. It’s delightful and the perfect refreshing treat for the summer months.
This raspberry smoothie tastes just like the sundae. Except that it’s more nutritious and packed with whole fruits and veggies, protein, fibre, and healthy fats.
Who says we can’t eat dessert for breakfast?!
Berry smoothie benefits
Berries are little tiny powerhouses of nutrition and they’re one of the most common fruits added to breakfast smoothies. And for good reason! They’re healthy and taste absolutely delicious.
So making a smoothie that features berries can provide you with all the health benefits derived from the fruit, such as:
- Reducing oxidative stress
- Improving heart health
- Helping control blood sugar levels
- Increasing your intake of daily fibre
- Minimising risk of diabetes
The best fat sources for filling smoothies
According to the NHS, dietary fat is an essential part of a balanced diet because it provides fatty acids that the body cannot produce itself. Fat helps us absorb various vitamins and gives us energy. So what better way to help yourself then to add a little unsaturated fat to your morning smoothie? I always add at least one of the following healthy fat sources to my breakfast smoothies:
Dairy
- Greek yoghurt: And I mean full-fat, not low- or no- fat because those can contain added sugars. Full fat yoghurt not only provides you with a boost of healthy fats, but it also contains probiotic bacteria to support gut function.
- Milk: In addition to a dose of fat, cow’s milk can also provide you with extra calcium to protect your bones. Good plant-based options are almond, cashew, hemp, and pea milk.
- Whey protein: If you want a decent boost of fat from your whey protein, be sure to purchase one labelled “concentrate”. The isolate variants are generally lower in fat and sometimes contain added sugars.
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Nuts & Seeds
- Chia seeds: One ounce of chia seeds contains 9 grams of fat, making them a great high-fat source to add to smoothies. The majority fat is omega-3 ALA, which boosts heart health.
- Nuts and nut butters: Aside from being high in protein, nuts are also a great source of healthy fats, magnesium, and vitamin E.
- Flax seeds: Not only do flax seeds provide omega-3s, they also give a huge dose of fibre, which can keep you full for longer and keep your digestive system regular.
High-Fat Fruit & Vegetables
- Avocado: Clocking in at around 77% fat, they’re one of the highest sources of oleic acid on the planet. They’re also high in potassium and fibre and make smoothies extra creamy.
- Tofu: In addition to added protein and making your smoothie creamy, tofu also provides calcium and a high dose of monounsaturated and polyunsaturated fats.
- Coconut: Although 90% of the fatty acids in coconuts are saturated, these medium-chain acids have been shown to suppress appetite and boost metabolism. Adding a couple tablespoons of coconut milk, cream, or oil to your smoothie is a great way to keep you feeling satisfied.
Ingredients in this raspberry smoothie
This raspberry smoothie contains a blend of whole food ingredients with enough protein, fat, and fibre to keep you full well past lunch time. Here’s what you’ll need to make it:
- Cauliflower: It might sound strange, but adding cauliflower to a smoothie is a great way to get in some extra veggies and make your smoothie creamy without adding a ton of bitterness.
- Peaches: I love the sweetness of the peaches combined with the sharp tang of the raspberries.
- Raspberries: Couldn’t have a raspberry smoothie without some of the star fruit!
- Greek yoghurt: For a punch of healthy fats, we’re using full-fat, plain Greek yoghurt. It also lends a little extra protein.
- Vanilla protein powder: To mimic the flavour of vanilla ice cream in a peach melba dessert, I decided to use a natural vanilla flavoured whey protein powder. If you only have unflavoured, just add a splash of vanilla extract to the mix.
- Lemon juice: Just a dash helps bring all the flavours together.
- Plant-based milk: For extra creaminess and to help loosen everything and help it blend.
How to make a raspberry smoothie
Making this filling breakfast smoothie is a cinch! All you need is a blender and a few minutes:
- Add all the ingredients (except the water) to a blender.
- Blend on low to start and then increase to high until smooth, adding the water as needed until you reach your desired consistency.
- Top your smoothie with anything you like for a bit of added texture. I love extra fruit, granola, coconut flakes, or nut butters.
Full details are in the recipe card at the end of this post.
Tips for making this recipe perfectly
- Use frozen veggies and fruit for this recipe to make the smoothie really thick and cold. I find using room temperature or slightly chilled fruit and veg yields more of a thin juice. You can also add ice to thicken or chill the smoothie even more.
- Keep ice water on hand to loosen the raspberry smoothie as it blends. Just add a splash at a time until it reaches your desired consistency. Depending on the strength of your blender, you may also have to remove the lid and stir the contents occasionally.
- Smoothies are better with a little texture! I like to top this breakfast smoothie with granola, but you can also use coconut shreds, seeds, or extra fruit. Go wild!
More fast and filling breakfast ideas
Green Pina Colada Smoothie
Matcha Chia Pudding
Strawberry Porridge
Apple Smoothie
Healthy Banana Nut Muffins
Cherry Almond Smoothie
Cranberry Almond Breakfast Cookies
Healthy Carrot Muffins
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If you make this recipe, let me know by snapping a picture and tagging me on Instagram @naturallysweet_kitchen. I love seeing your creations and sharing them in my Stories. Or let me know you love this peach raspberry smoothie recipe by leaving a comment and rating below!
Peach Raspberry Smoothie (Refined Sugar Free)
This peach melba inspired raspberry smoothie is the best way to start your morning. It’s a satisfying breakfast smoothie filled with healthy fats, protein, fibre, and whole fruits and veggies to keep you full until lunch time, but it tastes like dessert!
Ingredients
- 100 g cauliflower
- 50 g frozen peaches
- 50 g frozen raspberries
- 50 g Greek yoghurt
- 25 g vanilla protein powder
- 1 tsp lemon juice
- 125 ml plant-based milk
- 3-5 ice cubes
- 200 ml ice water
Method
- Add the cauliflower, peaches, raspberries, yoghurt, protein powder, lemon juice, milk, and ice cubes to a high-powered blender.
- Blend on high until completely smooth, adding the water as needed to reach your desired consistency. You may not need all of the water.
- Top with your favourite toppings to add a little texture, such as granola, extra fruit, nut butter, or coconut flakes.
Notes
- If you don’t have vanilla protein powder, use unflavoured and add 1 teaspoon of vanilla extract before blending.
- This recipe makes enough for 1 large breakfast smoothie or 2 snack-sized smoothies.
