Low-Calorie Blackberry Peach Smoothie
There isn’t a much better taste in the world than ripe blackberry. Just writing about it is making my mouth water. This smoothie recipe calls fro 1/2 cup of blackberries, but I usually add a few more to my blackberry smoothies. And I won’t tell if you do to.
And just when you think the sweet flavor of the blackberries can’t get any better the distinct and wonderful peach flavor hits you. This may be one of the most delicious fruit combos for a smoothie. It is a shame it isn’t more popular. Let me know what you think about this smoothie after you try it.
Blackberry Peach Power Smoothie: Your Brain-Boosting Summer Delight
You know those “aha!” moments when you discover something that makes you want to share it with everyone? That's exactly how I felt when I started diving into the science behind this blackberry-peach combination. After years of making smoothies and studying nutrition, this recipe has become my favorite way to pack powerful nutrients into a delicious drink.
Low-Calorie Blackberry Peach Smoothie Recipes
Cuisine: Healthy DrinksDifficulty: Easy1
servings5
minutes1
minute170
kcalThis has become a Friday night tradition in our home! We hope you enjoy it as much as we do.
Ingredients
1/2 cup blackberries (fresh or frozen)
2 ripe peaches, pitted
1/2 cup skim milk
4-5 ice cubes
1 teaspoon honey (optional)
Directions
- Wash and prep your fruits (I like cutting peaches into chunks for easier blending)
- Add milk first (my trick for smoother blending!)
- Pop in your peaches and blackberries
- Add ice cubes
- Blend until smooth and creamy
- Taste test and add honey if needed
Why This Combo Makes Magic ✨
Let's geek out about these ingredients for a minute (because I can't help sharing fascinating food facts!):
Blackberry Benefits
| Nutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Anthocyanins | 89-211 mg | Significant |
| Vitamin K | 19.8 mcg | 25% |
| Manganese | 0.646 mg | 32% |
| Fiber | 5.3g | 21% |
Recent research suggests that blackberries' anthocyanins (that's what gives them their deep purple color) support:
- Brain function improvement
- Memory enhancement
- Cellular protection
- Inflammation reduction
Peach Power
Table
| Nutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Vitamin C | 6.6 mg | 11% |
| Potassium | 190 mg | 5% |
| Beta-carotene | 162 mcg | Significant |
| Fiber | 1.5g | 6% |
Nutrient Synergy Science 🔬
What makes this combination special? It's all about nutrient synergy:
- Vitamin C + Iron: The vitamin C from peaches helps absorb iron from blackberries
- Fat-Soluble Vitamins: The small amount of fat in milk helps absorb vitamins A, E, and K
- Fiber Combo: Both soluble and insoluble fiber for optimal gut health
My Daily Practice Tips 📝
Storage Secrets:
- Freeze ripe peaches in silicon molds
- Store blackberries unwashed until ready to use
- Prep smoothie packs for the week
Texture Tips:
- Blend blackberries first for smoother texture
- Use frozen fruit for thick, frosty consistency
- Add ice last to control thickness
Advanced Nutrition Notes 📊
The nutrient density score of this smoothie is impressive:
Antioxidant Content (ORAC Value per 100g):
- Blackberries: 5,905
- Peaches: 1,814
- Combined with milk: Enhanced bioavailability
Blood Sugar Impact:
- Glycemic Load: Low (about 8)
- Fiber content helps moderate sugar absorption
- Protein from milk provides balanced macros
When you start incorporating this smoothie into your routine, pay attention to how you feel. Many of my friends report better focus, sustained energy, and even improved skin health!
Share your smoothie journey with me! Have you tried this combination? What benefits have you noticed? Let's keep inspiring each other to make healthy choices, one delicious smoothie at a time!
