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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Recipe to Prevent Colds: Almond Peach Blueberry Smoothie

Love the fuzz. Peaches are jam-packed with vitamin C, a vitamin that helps you prevent colds.  Vitamin C protects you from catching the cold that’s been going around the office, and keeps your skin glowing while you’re doing it. Peaches share similar benefits with its close cousin, nectarines. I’m sure you’ve noticed the family resemblance.

While peaches and nectarines can replace each other in a recipe, one of these yummy fruits is better than the other. Both are considered a “stone fruit” because of the single large seed in the center. They are considered equally nutritious. They look identical, until the velvety skin of the peach gives it away. So what gives? Why eat peaches?

The subtle difference between peaches and nectarines stems from one genetic gene. This gene determines what type of skin the fruit will have. It makes peaches fuzzy and the skin of nectarines smooth.

Whether you’ve been blending with us for a while or you’re just starting, you’ll notice we use peaches more frequently in our recipes. This is because, though the fruits provide the same nutrients, nectarines are more susceptible to diseases that cause bacteria spots and quicken rotting. I’m all about limiting waste around my house, so if it spoils fast, I don’t want it around.

Peaches are a safe way to avoid bacteria spots. They are also a delicious way to add vitamin C to your diet. This fuzzy fruit contains about 15% of the suggested daily intake of vitamin C, a strong antioxidant essential to maintaining and healing the body. Vitamin C is necessary for the building of connective tissue inside the body, which keeps your body healthy on a cellular level.

Vitamin C has a ton of health benefits. It builds resistance against infections, which prevents colds. Can I get an amen?! It also eliminates free radicals, so more serious illnesses like cancer are less likely to happen.

The antioxidant is also useful for reducing wrinkles and improving overall skin texture- giving skin a healthy glow. Who doesn’t want that? It compounds these side effects by healing any sun damage to the skin. It also helps the body create collagen, a protein used in bones, muscles, skin, and tendons. Collagen is an essential ingredient for maintaining a youthful looking face because it helps skin retain its tightness and prevents wrinkles. #yesplease

Not only does vitamin C help maintain so many of the body’s systems, it is also super beneficial for expectant mothers and their babies. Vitamin C helps the growth of the bones, teeth, skin, muscles, and blood vessels of your sweet bundle of joy. It also allows the body to absorb iron, an essential vitamin during pregnancy.

I’m not going to say that you can’t ever eat a nectarine. If you have one on hand or get a few on a great deal, go for it! But if when you’re grocery shopping, keep these benefits in mind the next time you’re debating between the two in the produce aisle.

In honor of our love for peaches, let’s blend up a delicious Almond Peach Blueberry Green Smoothie.


Almond Peach Blueberry

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Breakfast, Drinks


Give your immune system a boost with this green smoothie. Fresh peaches jam-packed with vitamin C and blueberries, a natural immunity booster, combine to keep you healthy in any season.



  • 2 cups fresh spinach
  • 2 cups almond milk (unsweetened )
  • 2 peaches (pitted )
  • 1 cup blueberries
  • 2 tbsp almond butter


  1. Blend spinach and almond milk together until smooth.
  2. Add remaining ingredients and blend again.


*Use frozen fruit to make smoothie cold.


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  1. Marie

    November 15th, 2017 at 2:39 am

    Sounds great!
    How much blueberries?

  2. SGS Rawkstar Amanda

    November 15th, 2017 at 9:53 am

    HI Marie,

    Whoops! Silly us! It’s 1 cup of blueberries!

  3. Ann

    November 16th, 2017 at 9:15 am

    If you use frozen peaches do you know about how many cups would equal 2 peaches?

  4. Rawkstar Jen Hansard

    December 6th, 2017 at 12:34 pm

    A whole peach (minus the pit) is about 1 cup. I use frozen peaches a lot right now since they are WAY cheaper than fresh.

  5. Alice

    April 25th, 2018 at 10:26 am

    Hello! I was wondering if it was difficult getting fresh/frozen fruit, would canned be okay? I have some canned peaches (packed in juice not syrup) and would love to make this recipe again (it’s one of my favourites, but I normally have fresh peaches!)


  6. SGS Rawkstar Amanda

    April 25th, 2018 at 1:45 pm

    Hi Alice,

    You can totally use canned fruit. Just be aware, even those stored in their own juice have added sugar. So it’s important to keep that in mind when blending.

  7. Kellie

    August 18th, 2018 at 7:54 pm

    This is probably a stupid question — I can leave the skin on the peaches, right?

  8. SGS Rawkstar Amanda

    August 20th, 2018 at 1:49 pm

    Hey Kellie,

    There are no stupid questions! Yes, you can leave the skin on the peach just make sure to get the big seed out.
    Hope you enjoy it! 🙂

  9. Christy

    September 19th, 2018 at 8:52 pm

    This was my smoothie today, and it did not disappoint! So yummy! I had it for both morning and lunch because I wanted more after breakfast! I used frozen spinach (cuz that’s all I had) so needed more liquid. It was still awesome! A keeper for me; one of my top 10 favorite smoothies so far, which is a count I’m going to need to increase since there’s so many delicious smoothies here.

  10. SGS Rawkstar Carissa

    December 3rd, 2018 at 1:41 pm

    Hey Christy,

    Yay!! SO happy this has made it to your growing list of favorite smoothies. It is seriously so hard to keep favorites when there are so many delicious options =P


  11. Dani Mitchell

    November 26th, 2018 at 7:34 pm

    I was a little scared to try this one because of the color… but I read the comments and decided to go for it. WOW! Was it delicious! Anything to help us fight off cold season naturally is worth a shot. I can’t wait to make another batch for my kids next. Thanks for sharing so many great recipes Jen!

  12. SGS Rawkstar Carissa

    December 3rd, 2018 at 1:43 pm

    Hey Dani,

    So happy you ditched the scary color and decided to give it a try!!

    There is nothing better when something that is healthy and good for you also tastes delicious!!! 🙂

  13. SHEILA

    November 22nd, 2019 at 7:23 am

    Feeling really sick today. After drinking this yummy smoothie I am going to have a great day!

  14. SGS Rawkstar Carissa

    November 22nd, 2019 at 9:03 am

    I am sorry that you are feeling sick today. I know this smoothie will give you the boost of energy and immunity that will help you fight off your cold. Cheers!!

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