Orange Peach Sugar Free Syrup

sugar-free-syrup-recipeI promised this orange peach syrup recipe a (mumble) weeks ago, and today, I deliver.

Peach & orange have been a favorite flavor combination since I was in middle school, and my Mom made some fuzzy navel Nada-ritas one weekend.  The tartness of oranges PERFECTLY compliments the tangy sweet notes of peaches.

Sadly, it’s fall here.  Any peaches you might still find in the store or crisper drawer aren’t worth sinking your teeth into.  But that’s OK!  Because you can use sad peaches, or even frozen peaches, and capture these zingy flavors of late summer even in the dead of winter!

I’m a short cut cook, so I love and adore my Stick Blender.  I use these nifty wide mouth mason jars to store leftovers, as drinking glasses, as  mixing bowls…and sometimes I even use them to can food.  Today, this one is a mixing bowl/storage container.

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I used a 2 fresh peaches, chopped into wedges, but you can use 1 1/2 cups of frozen peach wedges. Sprinkle with a little pinch of salt, and 1 1/2 Tbs Truvia, Erythritol or Xylitol, or 5-6 dashes stevia extract.  Add a 5-8 drops of NOW Orange Essential oil…. <record screech!>

bwoop…bwoop…Tangent warning!

Now, I know I’ll catch flack over this.  I always do.  Someone always scolds me over using an essential oil that isn’t ‘therapeutic grade’, and name drops pyramid companies that ARE theraputic grade and safe for consumption.

Therapeutic grade is actually an industry created standard, meaning that these companies invented it. Please feel free to Google this.  I’ll wait.

Not that the therapeutic grade labeling is meaningless or anything.  I invent standards around here all the time.  Remember the Particularly Picky Peanut Butter Purveyors Association seal of approval?  I made it up.  I hope we can still be friends.  But honestly, that IS some good peanut butter.

What an industry created standard means is that there is no out of industry oversight or enforcement for those claiming to be ‘therapeutic grade’.  It’s self-regulated.  But I think what people most often forget is what it DOESN’T mean.  It doesn’t mean that any OTHER form of essential oil without that stamp on it is inferior in quality.  Some manufacturers just choose not to market with that term.

NOW citrus oils are cold pressed, and are a fraction of the price of the ‘best’ companies.  But what about quality & purity?  That DOES matter to me.  A lot!  Thankfully, it matters to them too.  NOW runs Gas Chromatography on each batch of oil to check for chemical composition and any impurities.  This means that I can be confident that my orange oil does not contain pesticides, fillers, those ubiquitous ‘toxins’, etc.

Personally, I feel good about using their orange, lemon, and peppermint oils in small amounts in highly diluted recipes like this.  But please read up and make your own decision on what you’re comfortable using.  And no, I don’t sell NOW oils and I’m not on their payroll.

But if you DO want to find any of these special ingredients, I can help make life a little easier.  You can find a link to my Trim Healthy Amazon store here for all THM approved ingredients!

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Making Sugar Free Orange Peach Syrup

Ahem…OK.  Back to my jar of now thawed peaches. Add 1 cup of water, and lightly dust the surface with 1/4 teaspoon glucomannan powder. Now use an immersion blender to blend until you’ve got a consistency you enjoy.  Adjust thickness with more water or more glucomannan.  Then adjust the flavor and sweetness to your liking

Good stuff, this fuzzy navel syrup!  And it takes all of about 15 seconds to whir together.

I enjoy this in an E setting, like these super simple sourdough pancakes if I’m using more than a couple of tablespoons.  The sugar free syrup keeps for about a week in the fridge.

Here’s your printable recipe for orange peach sugar free syrup!

Orange Peach Sugar Free Syrup
Prep time
Total time
This super-yummy sugar free syrup is both sweet and tangy and tart, and it's delightful over yogurt, on pancakes, and even drizzled over a muffin. Based on my favorite flavor of freezer section "Nada-ritas" that my Mom made when I was in middle school: the fuzzy navel.
Recipe type: Breakfast
Serves: 8-10
  • 2 ripe peaches, sliced or 1½ cups of frozen peaches
  • 1 cup water-add more for a thinner syrup
  • pinch of salt
  • sugar free sweetener to taste: 2 Tbs. Truvia or homemade equivalent; 5-6 shakes stevia extract, or 2 Tbs. Xylitol Erythritol
  • 5-8 drops NOW orange essential oil
  • ¼ tsp. Glucomannan
  1. Place all ingredients into a blender or wide mouth jar, and blend well. I love to use an immersion blender, and prep it right in a wide mouth storage jar.
  2. Enjoy over pancakes, toast, muffins or yogurt.
  3. Will keep for up to a week in the fridge, or you may freeze.
I use this syrup in an E setting for Trim Healthy Mama snacks and meals, unless I'm using under 2 Tbs.

What’s your favorite fruit syrup flavor?

And now for MY favorite part of Trim Healthy Tuesdays: all of the FANTASTIC link ups from other THM bloggers!  Thank you all for making Tuesdays so inspired, trimming, and fun!

And now for LOTS more Trim & Healthy Inspiration…


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  1. Melinda says

    That touch of orange flavor would really take that peach jam over the top! Thanks for the info on essential oils – I’ll admit I’ve been confused!

  2. Nanci Smith says

    Hi Gwen..I’m laughing because of the great way you diffused (pun intended) the whole EO issue with humor. I have found the whole EO thing has become such an inflammatory issue as much as political discussions, both of which I avoid like the plague. :)
    I don’t have any orange EO right now. Do you know from your experimentation how much good old fashioned orange juice would work and would still be an E?

  3. candace says

    I am new to THM and just still trying to figure it out…the best way for smooth weight loss. I have 20 pounds to lose. I’m used to eating a low carb diet so its a bit tricky for me, when adding the carby meals. Here are some questions I have. I would be so grateful if you could help!
    Should you limit your carby/low fat meals (cant remember if they are S or E) to one per day or can you have 2 or even 3 per day and still have optimal weight loss?
    Snacks confuse me. Should they by mixed E and F or should you base those on what kind of actual meals you’ve had? Is greek yogurt with stevia and a few blueberries a snack that can be eaten any time with any meals for optimal weight loss?
    I know we’re not supposed to do super sweet fruits on the weight loss part of this, but what about peaches and apples? Oranges? Are these considered ok as a snack along with protein for optimal weight loss?
    Thanks so much in advance!! I’m excited to get this going!