This blueberry, peach, and zucchini smoothie features some of the best of summer produce in a glass. Light, refreshing, and full of antioxidants and omega-3’s, it’s the perfect afternoon snack on a hot summer’s day or complement to your yogurt bowl or toast at breakfast.
Smoothies have become a daily ritual in our house this summer. My 20-month old asks for a “moo moo” all day every day. I’m still not sure if he’s more excited about pushing the buttons on the blender, seeing the blender blend, or drinking the smoothie. But whatever it is, I’m not complaining because it’s a fun activity for us to do together and keeps him occupied for a good 10 minutes (if you’re a toddler mom, you know that’s a win).
Smoothie with a purpose
Smoothies also are an easy way to boost fruit and vegetable intake. It’s not about hiding the vegetables, but more about adding different nutrients to the glass. You can easily check off 2-3 servings of produce in one smoothie, which makes it that much easier to make it to the recommended 5-9 servings of fruit and vegetables per day.
I like smoothies better than juice because they retain the fiber from the fruits and vegetables (an important nutrient to keep you full) and you can add in protein and healthy fats to keep you satisfied for longer. Some smoothies, like my banana bread and chickpea smoothie can even act as a full meal.
Zucchini in a smoothie?
If you haven’t tried this yet, you’re missing out. Zucchinis not only add antioxidants, fiber, and vitamins, but they also make the smoothie incredibly creamy with almost no flavor since they have a pretty neutral taste. I much prefer a thick and creamy smoothie to one that’s icy and watery.
What you need:
Frozen wild blueberries: Wild blueberries offer twice the antioxidant punch of regular blueberries (which gives the smoothie that gorgeous bright purple color) and they are slightly sweeter. But you can sub regular blueberries here. I recommend using frozen blueberries and then you don’t have to add ice, which can water it down.
Fresh or frozen peach: I use fresh peaches in the summer, but in the other months you can use frozen. You’ll need to add a little more liquid if you use frozen or defrost them first.
Zucchini: you can also sub other summer squash here.
Milk: any plant or dairy milk works, but know some milks like coconut milk or cow’s milk will impart a slightly different flavor. Make sure to choose unsweetened to avoid added sugars.
Hemp seeds: for protein and omega-3’s I add hemp seeds. You could also use ground flax of chia if you don’t have hemp.
Did you make this wild blueberry peach zucchini smoothie?
Leave a comment letting me know what you thought about it and rate it in the recipe card below! Save it to your Pinterest board so you can find it later, and don’t forget to share a picture of your creation on instagram and tag me (@sarahgoldnutrition). I love seeing what you’re up to!
More recipes featuring zucchini, peaches, and blueberries
- 1 cup frozen wild blueberries
- 1 medium peach (fresh), sliced or 1/2 cup frozen peach
- 1 cup (8oz) milk of choice (I use unsweetened almond)
- 1/2 cup chopped zucchini
- 2 Tbsp hemp seeds such as Manitoba Harvest hemp hearts
- Add all ingredients to a high-speed blender until smooth. Serve immediately. Makes 2 servings.
1. You can use regular frozen blueberries if you don't have wild.
2. Leftovers make great popsicles, especially for kids. Add them to a popsicle mold and freeze overnight.
Amount Per Serving:Calories: 203Total Fat: 11gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 0mgSodium: 5mgCarbohydrates: 17gFiber: 5gProtein: 9g