Peach and Zucchini Smoothie

Ingredients

• 2 ripe, sweet, plus more for garnishpeaches
• 1 mediumcourgette
• 1 handfulbasil leaves
• 1 splashvanilla extract
• 360–480 ml (1½–2 cups)coconut water, water, almond milk or other liquid of choice
• to garnish (optional)bee pollen
• to garnish (optional)desiccated coconut

Instructions

1. 1

   Freeze the fruit

   Slice the peaches and courgette and arrange them on a baking tray lined with parchment paper. Freeze for about 2 hours or overnight, until solid, then transfer to freezer bags for storage.

2. 2

   Blend until smooth

   Put the frozen peaches and courgette in an upright blender with the basil, vanilla and your chosen liquid. Blend until smooth, then serve with fresh peach slices, bee pollen and desiccated coconut, if using.

What is a peach and courgette smoothie?

A smoothie is a blended drink made from fruit and other ingredients, with no single fixed origin or traditional recipe. This plant-based version pairs sweet peaches with mild courgette and skips banana, letting the peach flavour stay in the foreground.

Frozen pieces give the drink a chilled, thick consistency without needing ice. Basil and vanilla add aromatic notes that complement the fruit.

Nutrition and macros by portion

The nutrition label shows one serving as written: 55 calories, 2g protein, 12g carbs, 0g fat.

Most of the carbohydrates and natural sugars come from the peaches, while the courgette adds a little fibre and very little fat. Protein and fat are low when you use water; almond milk, coconut water and optional garnishes can change the totals. Pair a glass with a protein-rich food, such as yoghurt or nut butter on toast, for a more balanced plate.

Choosing the ingredients

Peaches: Choose ripe fruit that smells sweet and gives slightly when pressed; it brings most of the drink’s fruit flavour and natural sweetness.

Courgette: A medium courgette blends into the mix with a mild taste. There is no need to peel it, though you should wash it before slicing.

Liquid: Water keeps the flavour light, while coconut water or almond milk changes the taste and body. Start with 360 ml and add more if the blender needs help or you prefer a thinner drink.

Freeze for a thicker blend

Spread the slices out on the lined tray so they freeze without clumping together. Once frozen, move them to freezer bags to free up the tray and make later blending easier.

The recipe allows about 2 hours or an overnight freeze. If the pieces are not fully frozen after 2 hours, give them more time before blending.

Blend to the right texture

Add the frozen fruit and courgette with the basil, vanilla and liquid, then blend until no obvious pieces remain. If the mixture stalls or is too thick, add a little more of your chosen liquid.

For a thicker smoothie, use the smaller amount of liquid first. For a more drinkable result, blend in extra liquid gradually.

Serve and garnish

Fresh peach slices add a soft contrast to the cold, smooth drink, while desiccated coconut gives a little texture. Bee pollen is optional and is not vegan, so leave it off for a fully plant-based serving.

Serve straight after blending, when the frozen fruit still gives the smoothie its frosty consistency.

Pair it with something

This smoothie works as a light breakfast or snack. For a more filling meal, serve it alongside toast with nut butter or a savoury breakfast item rather than relying on the drink alone.

Recipe notes & tips

• Use ripe, fragrant peaches for the sweetest flavour.
• Freeze the sliced pieces in a single layer before bagging them.
• Begin with 360 ml of liquid and add more only as needed.
• Taste before serving and adjust the vanilla or liquid to suit your preference.
• Add the optional garnishes just before serving so they retain their texture.

Variations

• Use almond milk: Choose it instead of water for a creamier smoothie.
• Try coconut water: Use it as the liquid for a subtly tropical flavour.
• Make it fully vegan: Leave out the optional bee pollen.
• Add more basil: Blend in a few extra leaves for a stronger herbal note.

Common mistakes to avoid

• Using under-ripe peaches: The drink may taste less sweet; choose ripe, fragrant fruit.
• Adding all the liquid at once: The smoothie may turn thinner than you want; start with the lower amount.
• Freezing pieces in a heap: They can stick together; spread them out on the tray first.
• Blending before the pieces are frozen: The smoothie will be less frosty; wait until the fruit and courgette are solid.
• Leaving the blender too thick: It may struggle to blend; add a small splash of liquid and blend again.

How to store

Keep sliced frozen peaches and courgette in freezer bags for convenient later blending. The blended smoothie is best served straight away; if needed, refrigerate it in a covered container and stir or shake before drinking.

Frequently asked questions