Peach Smoothie

Tanya Eisenwasser

Print Recipe

A low histamine smoothie with fresh peaches, coconut milk, vanilla, and a little maple syrup.

Prep 5 min

Cook 1 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 2 medium ripe fresh peaches, pitted and sliced (about 1 1/2 cups)
• 1/2 cup full-fat coconut milk
• 1/4 cup water
• 1/2 teaspoon vanilla powder
• 1 teaspoon maple syrup (optional)
• Pinch of salt
• 1/2 cup ice

Instructions

Prep the Peaches

1. Wash the peaches and rub off some of the fuzz under running water.
2. Cut each peach in half along the seam, twist the halves apart, and remove the pit.
3. Slice the halves into wedges. Leave the skin on for more color and fiber, or peel it if you want the smoothest drink.

Blend

1. Add the coconut milk and water to the blender.
2. Add the peach slices, vanilla powder, and a pinch of salt.
3. Add the maple syrup if your peaches are not very sweet.
4. Add the ice last.
5. Blend on high until completely smooth, about 45 to 60 seconds.

Serve

Pour into a glass and drink right away, while it is cold and thick.

Tips & Substitutions

• Choose peaches that give slightly when pressed. Firm, unbruised fruit that has ripened on your counter is ideal. Skip peaches that are bruised, mushy, or have been sitting cut in the refrigerator, since freshness matters more than the variety.
• Freeze fresh peach slices yourself for a thicker smoothie. Slice ripe peaches, freeze them on a tray, and use them within a few weeks. Leave out the ice if you use frozen slices. Skip canned and dried peaches, which are usually rated higher than fresh ones.
• Nectarines work the same way. They have smooth skin, so there is nothing to rub off. Apricots also work if they are fully ripe.
• Check the coconut milk label. Look for coconut and water only. Guar gum and carrageenan are common additions and bother some people. Oat milk or rice milk make a lighter version.
• Like a little heat? Add 1/2 teaspoon of grated fresh ginger, the same way the pear ginger smoothie does.

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Why This Works

Fresh peaches. Generally considered low histamine and commonly well tolerated when fresh and ripe. They are sweet and juicy enough that the smoothie needs very little added sugar.

Coconut milk. A non-fermented, dairy-free base that is generally considered low histamine when made from coconut and water alone. Its fat gives the drink body without a banana or yogurt.

Vanilla powder. Pure ground vanilla adds a creamy, peaches-and-cream flavor without alcohol. Vanilla extract also works if you tolerate it.

Storage

Best consumed immediately. Peach browns and the smoothie separates within a few minutes of blending. If you have to wait, keep it in a sealed jar in the refrigerator for up to an hour and shake it before drinking.