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PEACHES & "CREAM" SMOOTHIE or SMOOTHIE BOWLS

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PEACHES & CREAM SMOOTHIE.jpg

I absolutely adore fresh local peaches in season!

This shake is loaded with all the good stuff — veggies, fibre, healthy fats, protein, and adaptogens — yet it’s still simple to make and tastes as beautiful as it looks.

Maca is a nutrient-dense root powder with a slightly earthy, butterscotch-like flavor that pairs beautifully with peach. It is classified as an herbal adaptogen, which means it may help the body cope with stress, support mood, boost energy and focus, and even support libido.

For drinkable smoothies, I recommend using fresh peaches; frozen peaches work better for thicker smoothie bowls.

For 2 servings, blend together until smooth:

  • 2 cups diced fresh or frozen peaches

  • 1 cup canned organic coconut milk (such as Cha’s Organics, above), plain unsweetened dairy or nondairy kefir (below), or milk of choice

  • 1/2 to 1 cup frozen cauliflower rice (or steamed-then-frozen cauliflower for better digestion)

  • 1 scoop vanilla or natural protein powder

  • 1 tsp pure vanilla extract

  • 1 tsp Organika maca powder (optional)

  • 2 Tbsp plain Greek yogurt OR almond, cashew, or sunflower seed butter OR ripe avocado OR 1 Tbsp coconut manna for creaminess (optional)

  • Lakanto sugar-free monk fruit sweetener, honey, or sweetener of choice, adjusted to taste (optional)

  • optional toppings: fresh diced peaches (above) or grain-free granola, berries and bee pollen (below), or toppings of choice

Approximate Macros Per Serving (with 2 Tbsp plain non-fat Greek yogurt and 1 scoop protein powder)

  • Calories: ~200 kcal

  • Protein: ~19 g

  • Fat: ~5 g

  • Carbohydrates: ~18 g

  • Fibre: ~4 g

  • Sugar: ~10 g (mostly from peaches)

Menopause-Friendly Protein & Nutrient Boost

To make this smoothie more menopause-friendly and increase protein closer to 30 g per serving, try adding:

  • 1 tsp ground flaxseed (such as Prana) – for phytoestrogens and fibre

  • 1 tsp chia seeds (such as Prana) – for healthy fats and satiety

  • A second scoop of protein powder (whey, Equip Foods beef protein isolate, or plant-based)

  • Higher-protein milk or kefir (e.g., cow’s milk or soy milk with 8–10 g protein per cup)

  • 2 Tbsp powdered Further Food collagen, Equip Foods Prime Protein, or hemp protein

These simple additions help support muscle mass, bone health, metabolism, and hormonal balance during menopause.

This recipe was originally published on Aug 30, 2018. It was updated Aug 13, 2025.