Peach smoothie in a glass with straw and peach on dark surface

Power Peach Smoothie Recipe


Peaches mean summer and sunshine to me. Long, slow days of seemingly endless heat and unrelenting humidity go hand in hand with a juicy slice of peach pie with ice cream or peaches and whipped cream!

I know, I know it’s after Labor Day and summer’s officially over but I’m still in withdrawal from summer. It’s still warm outside so I’m hanging on as long as I can. Summer’s a state of mind anyway!

However, a healthier option may be a thirst-quenching, nutrient-packed peach smoothie. You can stuff a ton of good stuff in your morning smoothie that can fuel the rest of your day and get things going just right.

Power Peach Smoothie Benefits

This peach smoothie recipe is full of nutrient-dense ingredients that can fuel your body the right way. Peaches, ginger, spinach, and lions mane help pump up your nutrition for the day ahead.


Peaches in a bowl

There are 3 basic varieties of peaches:

  • Freestone — The peach does not cling to the seed
  • Clingstone — The inner pulp of the peach clings tightly to the seed
  • Saturn peach — Less well known and less fuzzy but not less delicious than the 2 others varieties

Peaches are not only tasty, but are loaded with health benefits. An antioxidant-rich peach is a potent free-radical fighter. Free radicals can cause all kinds of havoc in the body – from oxidative stress to cell breakdown and disease.

Peaches are high in the antioxidant caffeic acid which helps protect your body from the cancer-causing mold, aflatoxin, found in some foods likes peanuts or corn. One study found caffeic acid may reduce aflatoxin production by 95%.

The polyphenols in peaches may help fight certain cancers like those of the breast, connective tissue, and skin.

Peaches are an excellent anti-inflammatory food. This stone fruit may aid in halting the production of cytokines and histamine release in your blood, saving you from the discomfort of a nasty allergic reaction.

The bioflavonoid and polyphenol combo in peaches may help stop fungus like candida in it’s tracks. Peaches contain the antioxidant, lutein, that may prove beneficial in fighting macular degeneration.


ginger root on blue background

It may not be pretty but spicy, fragrant ginger is one healthy root. Numerous studies have proven its ability to relieve indigestion and quell nausea. A 2017 study review found that ginger may be an inflammation fighter too.

Antioxidant-rich ginger may help stomp out oxidative stress and lower your risk of some cancers. Ginger extract may also be a weapon in lowering your risk of heart disease. These anti-inflammatory properties may make ginger an excellent pain-relieving alternative to over the counter pain medications for some people.


Fresh spinach in a white bowl on wooden table

I love adding spinach to smoothies — it’s an easy way to get a serving of greens in at the start of your day. Nutrient-rich spinach is high in carotenoids, vitamins C, K, folic acid, iron, and calcium.

Spinach is high in anti-inflammatory compounds like lutein, quercetin, and zeaxanthin. Lutein and zeaxanthin may help improve vision and overall eye health. Inflammation fighting quercetin can help boost your immune system and fight off nasty infections.

Several studies have indicated the nitrates in spinach may help lower blood pressure and decrease your risk of heart disease. Eating spinach may also help lower the risk of breast cancer and prostate cancer.

Lions Mane

White lions mane mushroom growing on brown tree bark

Lions Mane is known for its brain-boosting powers. It may aid in the treatment heart disease, diabetes, and dementia along with reducing anxiety and depression. Let’s not forget about improving brain function.

The powder or extract form of Lions Mane is probably the easiest way to add it to a smoothie. I like Four Sigmatic’s Mushroom Elixir with Lions Mane which is a powder that blends well in a smoothie.

The Power Peach Smoothie Recipe

Peach Power Smoothie Recipe

Recipe by Susan Taylor, RDN LDCuisine: AmericanDifficulty: Easy


Prep time


Cooking time





Try this easy nutrient-packed smoothie for a boost in the morning or any time you need a little extra energy. And it tastes good too!


  • 1/2 cup spinach, torn into pieces

  • 1 tsp fresh ginger, chopped

  • 1 1/2 cup fresh or frozen peaches, sliced

  • 1/2 orange, seedless, and peeled

  • 1 pkt Four Sigmatic Mushroom Elixir with Lions Mane

  • 1/2 cup milk of choice


  • Put the ingredients in your blender and blend until smooth
  • Add the milk.
  •  Pour into a glass. Enjoy!


  • I like organic grass-fed milk or feel free to use a nondairy milk like coconut, almond, or oat milk.


It doesn’t have to be summer to enjoy this recipe — frozen peaches work just as well as fresh ones. Feel free to sub another seasonal fruit likes pears for the peaches, if you prefer. Smoothies are good in any season.


About the author

Susan Taylor, RDN LD is a registered dietitian / nutritionist with 20+ years experience in the nutrition field.  Susan has worked in a variety of clinical settings including hospitals, longterm care, rehab, and private practice. She currently enjoys life in the Charleston, SC area and is always looking for ways to fit in a little more beach time.