Peaches for a Summery Win (even in the Winter)

sarah cuff Food for Runners, Run Recovery 5 Comments

When I moved to Vancouver 8½ years ago it was primarily to escape the snowy (and very cold) East Coast winters and be able to run outside without hindrance all year round. My plan worked great until this year. I swear it won’t stop snowing (I’m looking out the window at the white stuff everywhere right now!).

So instead of planning my move to somewhere completely snow-free (California maybe??), I’m going to make some foods that remind me of summer instead! Peaches do just that. And they just so happen to make one of the tastiest recovery shakes – nothing like a peaches n cream smoothie post run (after a hot shower of course to forget it’s still cold outside haha). Or how about a peach strawberry oat bar as a snack just before running?!

Now being there’s no fresh peaches to be had (I’m only pretending it’s summer after all), I use vitamin A rich canned California cling peaches, which are picked and packed in their own juices. If I can’t live if California, I’ll just use their peaches instead (ha!).

By the way, did you know that canned peaches are actually higher in vitamin A than fresh peaches are?! Interestingly, fresh peaches contain 10% daily value of vitamin A (in 1 cup sliced) including certain carotenoids, such as beta-cryptoxanthin, that holds anti-inflammatory (and anti-cancer) properties, as well as lutein and zeaxanthin which are integral to eye health. But canning peaches increases the vitamin A content from 10% DV to 26% DV, according to the USDA Nutrient Database. Peaches also contain small amounts of other necessary vitamins and minerals, such as vitamin C (12-17% DV).

So without further ado, here are a few peachy summery winter recipes for you…

Peaches n Cream Smoothie (makes 1 serving)

This makes for a great simple breakfast or snack – or could be used post-run as a recovery shake also (it contains about 45g carbohydrate to replace those depleted glycogen stores!).


  • 1 cup almond or coconut milk
  • ½ cup canned peaches, drained
  • 1 frozen banana
  • 2 Tbsp hemp hearts
  • cinnamon, to top


  1. In a blender, mix together the almond and coconut, peaches, banana and hemp hearts until smooth.
  2. Top with a generous sprinkle of cinnamon. (Don’t skip the cinnamon – it really makes the taste pop, plus it’s a source of antioxidants and valuable anti-inflammatory nutrients!)

Peach Strawberry Oat Bars (makes 16 bars)

These make a great pre-run snack or even a quick on-the-go breakfast! They would also make a great option to have on hand when carb-loading for a race.

Base & Top Ingredients

  • 1½ cups oat flour
  • 1 cup instant oats
  • ½ cup hemp hearts
  • ½ cup butter or coconut oil, softened
  • ½ maple syrup
  • ½ tsp sea salt

Middle Layer

  • 1 cup canned peaches, drained
  • 1 cup frozen strawberries
  • ¼ cup maple syrup
  • 2 Tbsp tart cherry juice
  • 3 Tbsp chia seeds


  1. Make the middle layer first (it needs to cool completely before spreading on the base). In a med-small saucepan, heat the peaches, strawberries, syrup, and tart cherry juice until boiling. Let boil 1 minute. Remove from heat, add chia seeks, whisk well and place in fridge to cool completely (it will thicken completely).
  2. Base/topping: in a medium bowl, stir together the oat flour, oats, hemp hearts and salt with the butter or oil and syrup until throughly combined.
  3. Grease a 9×9 baking dish. Press half the oat mixture into the bottom of the pan. Top with the cooled peach strawberry chia. Then crumble the second half of the oat mixture over top the peach strawberry mix.
  4. Bake at 350°F for 40 minutes. Cool completely and cut into 16 squares. Keeps up to 3 days in fridge. Freezes well.

To deliciously healthy food and stronger faster running… Cheers,


Sarah J Cuff, RHN

Comments 5

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  1. Hi Sarah. In the process of making the peach bars. Two questions; donyou drain the peaches (or use the juice) and secondly, what temperature do you bake them at?

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