Back when I was keeping regular office hours, breakfast was always tough.
I don’t know why it was easy to prepare lunch the night before while I continued to forget breakfast over and over again, but it was.
There were months of quick grabs on the way out the door – a muffin, some leftovers, cookies whenever they were around.
Even though nowadays I’m living the work-from-home life of the self-employed and most likely still in my pajamas past 10 a.m. (and you’d assume that such a fact would imply leisurely gourmet breakfasts…), I’ll be honest:
In actuality, the most important thing that’s saved me from skipping breakfast altogether or failing entirely to eat something nutritious is the smoothie.
Sometime last year – around the same time that all kinds of other changes were happening – I started making smoothies. I had made them before (a certain blueberry-orange-banana one made an appearance around here just weeks before making major changes to my diet), but this was different.
For starters, there were bags and bags and bags of frozen fruit, blended in all kinds of new combinations. In the very beginning, it was strawberries, bananas, and raw milk.
Maybe I’d add some cocoa powder, or I’d make it sometimes with yogurt or kefir if I was out of milk. Strawberries switched to blueberries and then mixed berries and back again.
Sometimes there were mangoes or kiwi or pineapple added in. And at some point I started adding raw eggs for protein.
A few times, I tried greens like kale – but it wasn’t until recently that greens became a staple, thanks to a few experiences with intensely green shakes, inspired by a nutrition consultation. I felt my taste buds changing and grew to really want vegetables in my smoothies, too.
You do need the best smoothie blender to get good results. Too often, smoothies are uneven, with lumps and chunks, when they’re made using an inferior blender (or faulty technique). When my dad surprised me with a brand new Vitamix, I almost cried.
I’m telling you all of this to explain that somewhere along the line, I became someone who has a smoothie every. single. morning. Like many changes, it happened gradually, naturally. But when I look back, I’m kind of awed by how different things look from here.
You know, it’s like the way that you stand your kid against the wall and mark his height each year, or you water your tomato plants every day and suddenly notice that they’ve bloomed! Sometimes, we need to look back and reflect to observe real change.
Today, my morning routine is pretty simple: throw ingredients in the Vitamix, pour into a glass or Mason jar or upcycled kombucha bottle, and head out the door. There is always fruit, and a few big leaves of greens, like kale, collards, or chard.
My choice of liquid is usually milk or kefir, or sometimes yogurt with water. Then I throw in some cod liver oil for omega-3s (you won’t taste it anyway, and it’s easier than trying to remember to take a spoonful every day) or a few probiotics.
The possibilities are endless, so my breakfasts never get boring. The version that I am presenting to you today is one that I made recently. It’s filled with the sweet flavor of fresh peaches, and a grassy kick of greens.
The name’s a little hokey, but the taste – and the nutritional value – definitely aren’t. Peaches ‘n Greens: now that’s a good breakfast.
Without further ado, here’s the recipe. And keep reading below for more tips to make the best smoothies at home!
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Peaches ‘n Greens Smoothie
- Total Time: 5 minutes
- Yield: 1 smoothie 1x
Description
We all struggle to make healthy choices in the early hours. But this peaches ‘n greens smoothie makes it easy. Get the recipe to enjoy breakfast in minutes.
Ingredients
- 1 banana
- 1 cup frozen strawberries
- 2 peaches, sliced
- 2–3 large leaves kale, stems removed
- 1/2 cup plain nonfat Greek yogurt or kefir
- 1/2 cup water
- 1 tsp agave syrup
- 1 Tbsp cold-pressed cod liver oil (optional)
Instructions
- Add all ingredients to a blender, layering according to manufacturer’s directions.
- Blend until combined. Pour into a glass and serve immediately.
Notes
Note: Nutritional information below does not include the addition of cod liver oil.
- Prep Time: 5 minutes
- Category: Smoothie
- Method: Blender, No-Cook
- Cuisine: Breakfast
Keywords: peach, kale, smoothie, breakfast, healthy
Cooking By the Numbers…
Step 1 – Prep
Wash the kale and peaches well, and pat dry with a paper towel. Slice the fruit, with the skin on. Set aside.
Remove hard stems from the kale leaves, tear, and set aside.
Measure the remaining ingredients.
Step 2 – Blend
Add all ingredients to a blender, being sure to layer them according to your manufacturer’s directions for the smoothest beverage. Blend until combined well.
Serve immediately in a tall glass, with a straw if desired.
What Makes a Good Morning Smoothie?
I am often asked what makes a good breakfast smoothie, and as I’ve outlined above, it’s been a journey to get here. There are a few pointers that I’d like to offer to make sure that you are starting the day off on the right foot, no matter what kind of smoothie you make:
1. Don’t Treat It Like a Catch-All
First, don’t treat the blender like a catch-all for your leftover fruits, vegetables, and flavor add-ins like chocolate syrup, peanut butter, and honey.
If you just start throwing things in there without measuring, you are going to end up with extra sugar and fat, and you don’t want to use fruit that is past its prime either.
This pretty much eliminates the whole “start your day off on the right foot” feeling – another reason why using a recipe is a great idea!
Instead, if you do want to tinker with your mixture, add one or two healthy, nutrient-dense add-ins, like the ones described in this article.
2. Don’t Add Extra Liquid Calories
Second, instead of using fruit juice (which is high in fructose and low in fiber), use fresh fruit and ice, kefir, yogurt, or a non-dairy milk like coconut, soy, or almond.
Extra protein, healthy fats, and probiotics add a healthy boost and a touch of liquid to your blend, along with great flavor.
3. Stick with a Single Serving
Finally, don’t indulge in a second serving. Instead, make sure your smoothie is hearty enough to keep you full for a long time.
That’s why the yogurt, fruit, and greens combo in this particular smoothie is so darn satisfying, with healthy fiber, protein, and fats to keep you feeling full longer!
Need the real peaches ‘n cream to satisfy your sugar craving? For an occasional indulgence, try our recipe for peach cobbler, served with freshly whipped cream on top!
For even more nutritious beverage try these recipes:
What kind of smoothies do you love to start your day with? Tell us in the comments below, and be sure to give this recipe a try. Come back and give it a rating when you do, so other readers will know how much you enjoyed it!
Photos by Meghan Yager, © Ask the Experts, LLC. ALL RIGHTS RESERVED. See our TOS for more details. Originally published on May 25, 2011. Last updated: February 25, 2023 at 14:14 pm. With additional writing and editing by Meghan Yager and Allison Sidhu.
Nutritional information derived from a database of known generic and branded foods and ingredients and was not compiled by a registered dietitian or submitted for lab testing. It should be viewed as an approximation.
About Shanna Mallon
Shanna Mallon is a freelance writer who holds an MA in writing from DePaul University. Her work has been featured in a variety of media outlets, including The Kitchn, Better Homes & Gardens, Taste of Home, Houzz.com, Foodista, Entrepreneur, and Ragan PR. In 2014, she co-authored The Einkorn Cookbook with her husband, Tim. Today, you can find her digging into food topics and celebrating the everyday grace of eating on her blog, Go Eat Your Bread with Joy. Shanna lives in Nashville, Tennessee, with Tim and their two small kids.
“Sometimes it’s not until the looking back that we see change best.” I like that a lot.
I love your blog -such great ideas!
The thing I find most frustrating about most of the smoothie recipes I find is that they rely on bananas. I know they’re full of nutrients and definitely help make the smoothie, well – smooth. But some of us are allergic to the darn things. (As in anaphylactic shock, not “ooh, I don’t like those.”)
I’ve found that avocados are a nice replacement for a banana – but I’m always interested if there are other suggestions!
i am a fan of the vitamix, as we tweeted over the weekend, and i do wonder how life was lived without it prior. now that it is warm enough, smoothies every morn for breakfast is perfect, especially when you can switch up flavors according to access and mood.
Before I bought my Vitamix I used a plain Oster blender to mix my smoothies. The blender worked great!!!!!
So jealous of your new Vitamix!! And I totally agree about breakfast. Somehow, preparing lunch is a no-brainer, but I used to always walk out the door without a breakfast plan. Now I keep some nuts and dried fruit at my desk just in case, but the smoothie is really a life saver because it’s so fast and easy but still healthy. Like you, I often re-use other bottles to carry it with me to work.
Aerin – sometimes I use a couple tablespoons of almond butter or yogurt to thicken things up a bit (tofu too) without using banana. It works best when the rest of the fruit ingredients are ripe, but honeydew melon also can add a natural sweetness if needed.
I am drinking my morning smoothie as I type this! I read Revive last year and have been a regular morning smoothie drinker since. After loads of experimenting, my favorite add-in is ground flax. It gives the smoothie a thick creamy texture (almost milk shake like) with the added protein/omega-3 boast.
I love enjoying a good smoothie with you.
I’m a green smoothie fan too! My favorite is bananas (so glad I am not allergic) milk, vanilla, and 2 huge handfuls of spinach. It reminds me of the milkshakes I got as a kid… though as a child I would have NEVER gone for the green.
LOVE veggies in the smoothies! will have to try this combo in my non-vitamix blender that is sorta shady. we’ll see!
I start my day with a green fruit smoothie but mine has alfalfa and different fruits or veggie juice or something.
Looks delicious! And now I totally want a vitamix 🙂
I use 1/2 a banana for the natural sugar. If I couldn’t have bananas, I’d probably use some other sweetener, like honey or other fruits.
Lan, Yes! And yay Vitamix!
Tim, And the one you made me yesterday was perfection!
Anne, Yum!
Heather, Ha! Tim’s been using a non-Vitamix blender for smoothies for years. Put yours to the test!
TJ, You too? I love all the green smoothie love here!
Kim, Right? Best gift ever.
So thrilled you got a Vitamix! We got one a few months ago, and I’ve been looking ever since for a good food blog that will help me get the most out of it. (And then you, who I read regularly, just happens to mention she got one? Yay!) I hope you’ll occassionally share recipes and ideas as you discover them. Enjoy!
Thanks, Jolynn! Your comment was so encouraging: I love when things work out that way, and exactly what you’re looking for is right in front of you. Hope to have more Vitamix-style recipes in the future for sure!
My stepmother has a vitamix and swears by it; between your glowing recommendation and her, I am really wanting one!
I haven’t been able to get this green smoothie idea out of my head for a week. That means it’s time to bring out the blender, right? 🙂 (And yay for your amazing new Vitamix!)
Sounds yummy and is most certainly a good way to get some good nutrition in.
Bianca, She is so right! 🙂
Maddie, Ha! Definitely. Hope you like it!
Neil, Exactly!
I love green smoothies. I talked several of my fam into them. It doesn’t look appealing always, but everyone I finally convinced to give it a try loves it. I’ve always put spinach in mine. Maybe I can try some other greens.
Joanna, I’m so proud of you! : ) And def try kale or collards sometime—it’s good to alternate so your body doesn’t get acclimated.
i ADORE our vitamix!
a fine father, indeed.
What a gift! I’ve been dreaming of one. Cheers to green smoothies.
Molly and Gemma, I know, he’s amazing. : )
I’ve been drinking green smoothies daily for a few weeks now, just making it up as I go. I love them, but this was the first one my preschooler devoured! Thanks!
★★★★★
55.9 grams of sugar?!? That’s over twice what one should ingest in a DAY! As a masters student getting her degree in nutrition, this concerns me. So much for a healthy morning option.
Hi Tiana, thank you for your comment! As an RD myself, I agree that the amount of sugar is very high in this smoothie even if it is from high-fiber fruits. While I try to avoid focusing too much on limiting sugar from fruit as it can send mixed messages to people about the nutrition benefits of eating more produce, I agree that this recipe would benefit from reducing the amount of fruit in it. Thanks for bringing it to our attention!