Monday, August 03, 2015

Peach And Peanut Butter Smoothie With Chia Seeds

Peaches and peanut butter pair beautifully in this smoothie.

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Peach Season
We found some big, beautiful, juicy peaches at the market the other day. This morning we decided to blend some up into a smoothie.

Now peaches and peanut butter might seem an unlikely combination, but they pair beautifully. Besides being delicious together, the peanut butter balances the carbs of the fruit with some fat and protein which keeps you full longer. Almond butter will do the same thing so if you are allergic to peanuts, you can make that substitution. Using peanut butter, each serving provides 5 grams of protein.

I also add some soaked chia seeds to this recipe to improve the ratio of omega-3 to omega-6 fatty acids since peanut butter (and almond butter too) is far richer in omega-6 fatty acids than omega-3. This recipe provides close to a gram of omega-3 per serving. Chia seeds are also a good source of fiber and calcium. Each serving of this smoothie has 7 grams of dietary fiber!

And let's not forget the star of the show. Peaches are a great source of fiber and vitamins A and C, each large peach providing 3 grams of dietary fiber, 19% of your daily requirement of vitamin C and 11% of vitamin A.  

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Peach and Peanut Butter Smoothie
Vegan, Gluten Free, Dairy Free
[makes 2 servings]
Requires a blender.

1 large banana (cut in 4 pieces, frozen)
1 tablespoon chia seeds
2 cups water, divided
2 large peaches, pitted and sliced with skin
1 tablespoon organic peanut butter
4 drops of stevia or other sweetener

The night before, cut the banana into 4 pieces and place in the freezer. If you plan on using frozen instead of fresh peaches, you don't have to freeze the banana.

About 20 to 30 minutes before you make the smoothie, soak the chia seeds in 1/2 cup of the water. Stir vigorously and set aside. Stir again from time to time until the chia seeds absorb most of the water.

Place the frozen banana, soaked chia seeds and all their liquid, the remaining 1 1/2 cups of water, the peaches, peanut butter and sweetener in the blender. 

Blend until smooth and serve immediately.

Per serving (2): 204 calories, 6 g total fat, 1 g saturated fat, 0 mg cholesterol, 906 mg omega-3 and 1,546 mg omega-6 fatty acids, 5 g protein, 37 g carbohydrates, 7 g dietary fiber and 34 mg sodium.


Cosmic said...

The fresh peach & peanut butter combo was an actual sandwich sold in a chain of stores in the late eighties', works well. I chose this for lunch on my daily commute to work at London Zoo:).

Dr. Joanne L. Mumola Williams said...

I'll have to try that. Thanks!