What do peaches, bananas, almonds, spinach, and coconut drinking water have in widespread? 

They’re all heart-wholesome foodstuff!

Summer time is right here, temperatures are rising, and it’s time for a refeshingly cold smoothie!  A frosty shake is great for any time of day and it is just so simple to toss elements into a blender to make a delicious and nutritious smoothie.

Do not have time to make breakfast in the morning? Smoothies are good meal prep breakfasts and treats.  Prep a smoothie the night in advance of and consider to get the job done in a to-go cup.  Professional suggestion:  If you have any Body fat Tuesday daiquiri to-go cups, they make good grab n’ go smoothie cups!

Fat Tuesday cup filled with a smoothie

In this carb-phobic planet we dwell in, really do not be terrified of fruit!  A banana is not going to make you fats or give you diabetic issues and it is not any place in close proximity to the exact as eating a candy bar.  Fruit is built up of so significantly a lot more than just all-natural sugars. It has anti-inflammatory phytochemicals and anti-oxidants, vitamins, minerals, and fiber.  Oh ya, and it preferences superior. The fruit will also mask the style of veggies if you throw those in for some included vitamins.

The recommended day by day volume of fruit for wholesome men and girls is 1-1/2 to 2 cups, so incorporating fruit to a smoothie is a good way to get your day by day fill.

If you will need some smoothie creation inspiration, right here are some ingredient tips to get you commenced!

Fruit: strawberries, blueberries, raspberries, blackberries, cherries, apples, orange segments, bananas, peaches, mango, pineapple, pears, watermelon, cantaloupe, honeydew, and many others.

Veggies: dim leafy greens like spinach or kale, zucchini, yellow summer time squash, cucumber,  carrots, cooked beets, pureed canned pumpkin, cooked sweet potatoes.

Protein:  Greek yogurt, soy yogurt, cottage cheese, silken tofu, chia seeds, hemp seeds, milk powder, your favored protein powder, nut/peanut butter, peanut butter powder.

Include-ins: oats, granola, unsweetened cocoa powder, matcha green powder, spices like cinnamon, cardamom, ginger, turmeric, herbs like mint or basil, extracts this sort of as almond, coconut, vanilla or orange.

  • Sweeteners: honey, agave, maple syrup (use these sparingly).

Healthful fats: avocado, nut butters, peanut butter, nuts, flax seed, hemp seed, chia seed.

Liquid: cow’s milk, unsweetened option milk these as soy, almond, coconut, or cashew milk, coconut h2o, 100% fruit juice or vegetable juice, unsweetened iced eco-friendly tea or other tea, unsweetened iced coffee.

green smoothie with spinach, sliced peaches, banana, and sliced almonds

Is coconut drinking water healthy?

I like employing coconut h2o in smoothies for the reason that of the obviously sweet taste.  Coconut drinking water is not the creamy stuff located in cans.  It is the clear liquid uncovered in youthful coconuts.  It’s is one particular of people merchandise with a massive health and fitness halo hanging in excess of it, seemingly equipped to cure whichever ails you.  Sure, it is delicious and does have some health rewards, but recall, if a claim would seem much too superior to be correct, it possibly is.

Lindsey Pine drinking coconut water out of a straw from a young coconut in Maui

What I like about coconut drinking water for a coronary heart-balanced consuming sample is that it is packed with the electrolyte potassium and NOT packed with sodium.  Are you shocked that it is low in sodium?  Well, it is!  About 44mg per 8 ounces to be correct, which is a great deal lessen than milk, soymilk, or almond milk.

Back again to potassium. Coconut water has a whopping 600mg per 8 ounces. So why is that superior? Potassium located in foodstuff lessens the outcomes of sodium and relaxes blood vessel walls, which is excellent information if you’re making an attempt to reduce your blood strain.   With that staying stated, if you have kidney concerns or are having an ACE inhibitor, converse with your Health practitioner or Registered Dietitian on the sum of potassium which is proper for you.

When acquiring coconut h2o, be positive to invest in it unflavored and devoid of extra sugar.  Seem at the component listing to make confident that the only ingredient is “coconut water.”  Also look for the phrase, “no included sugar.”

carton of simple truth organic coconut water with green smoothie and peaches in the background

You can consume this Peach Banana Inexperienced Smoothie anytime you feel like it, but I consider it can make for a much better snack alternatively than breakfast since I usually consider to have a lot more energy and protein at my morning food than what is contained in this beverage.  And that is fine.  There is no rule that states just about every smoothie you make desires to consist of a specified total of protein, carbs, and extra fat.  Purpose to make your smoothie with full fruit, veggies, and nutritious fat, all of which are heart-wellbeing approved!

Pin the recipe for later!

peach banana green smoothie in 2 glasses with straws


Peach Banana Green Smoothie

green smoothie with baby spinach, sliced peaches and sliced almonds

Green smoothies are a terrific way to get some more veggies into your diet plan devoid of quite a great deal hard work!  If you want to insert an further serving of veggies, try throwing in some cucumber.

  • Creator: TastyBalance Diet
  • Prep Time: 5 minutes
  • Cook Time: minutes
  • Complete Time: 5 minutes
  • Produce: 2 smoothies 1x

8 ounces unsweetened coconut water

1/3 cup sliced almonds

1 cup chopped peaches, fresh or frozen

1 cup spinach

1 medium ripe banana (fresh or frozen)

Handful of ice

Location all components in the blender and blend until eventually clean.


Smoothies are wonderful for food prep far too!

Keywords: smoothie, vegan, dairy totally free, almonds, green smoothie, peach, gluten totally free, low sodium, plant based mostly

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