Non Dairy Smoothies

Healthy Living

If you are lactose intolerant or avoid dairy products for personal reasons, non dairy smoothies allow you to enjoy these nutritious drinks without worrying about dairy. Most smoothie recipes include milk, ice cream or yogurt, but replacing these dairy products with non-dairy alternatives won’t compromise the taste.

How to Blend a Dairy Free Smoothie
Typically, smoothies are a blend of ice, fresh fruit and a liquid medium such as milk or yogurt. The desired consistency is that of a milk shake but you can make them as thick, thin, icy, or creamy as you desire. A good rule of thumb is one cup of liquid, one cup of ice, and two cups of fruit mixed in a blender. To thicken your drink, add frozen fruit or bananas and to thin the mixture simply add more liquid.

To make non dairy smoothies simply replace the milk or ice cream with an alternative product. Popular non-dairy replacements include:

Soymilk – High in protein, soymilk comes in various flavors for added recipe diversity.
Soy yogurt – As with soymilk, this product is high in protein and is heart healthy.
Rice milk – Slightly sweet, rice milk is higher in calories and carbohydrates than other substitutes so it is great for active people.
Almond milk – With a slight nutty taste, this replacement melds nicely with bananas, apples, and pears.
Fruit juice – Fruit juices can be high in sugar.
Coconut milk – While commercially available, you can make your own coconut milk from coconut meat and water.
Non-diary ice creams – Available in many flavors, non-dairy ice creams are usually soy based.
Silken tofu – Silken soft tofu contains no cholesterol, saturated fat, or sodium and will lend a creamy quality to your smoothie.
Oat milk – Not naturally sweet, you may need to add honey or sugar to agreeably sweeten your smoothie.
Hemp milk – Made from hemp seeds, this alternative to a dairy liquid is thicker than rice or soymilk and is replete with Omega-3 and Omega-6 fatty acids.

Vegetable-based milks, usually fortified with the B vitamin complex as well as vitamin D, additionally these milks are lower in calories than cow’s milk.

As an alternative, you can eliminate the liquid and simply puree the fruit and ice. Non dairy smoothies blended in this manner will have a slushy consistency and the fruit flavors will dominate the taste.

Dairy Free Smoothie Ideas
Some non dairy smoothies, such as strawberry kiwi smoothies, are tart. In your blender, mix one cup of orange juice, two cups of frozen soy yoghurt, one cup of strawberries, three kiwis, and six ice cubes. If the smoothie is too sour for your taste, add two teaspoons of honey.

For an easy totally fruit smoothie, combine one cup of strawberries, two frozen sliced bananas, two peaches with ice and one cup of orange juice. For a velvety texture, include almond or hemp milk. To make the smoothie thicker, reduce the amount of orange juice or add another frozen banana.

To concoct a creamy tofu smoothie combine the following ingredients in your blender:
1 cup orange, pineapple or orange-pineapple mixed juice
2 cups of frozen strawberries
1 tablespoon of honey
1 teaspoon vanilla extract
1 pack of silken tofu
1 cup soymilk or other replacement see list above
1 banana
Add all ingredients to blender and blend on high until smooth.

Fruity Smoothie
1 Cup raspberries
1 Cup strawberries
2 Cups watermelon cubes
1 banana
Combine ingredients together in blender and blend until smooth.

Banana Smoothie
2 bananas, cut in chunks
dash vanilla extract
1/4 Cup rice milk
Combine ingredients together in blender and blend until smooth.

Juicy Smoothie
1 Cup strawberries
1 banana cut in chunks
small can pineapple with juice
Combine ingredients together in blender and blend until smooth.

Banana Strawberry Smoothie
1 banana, cut in chunks
5-6 strawberries
1 Cup orange juice
5-6 ice cubes
Combine ingredients together in blender and blend until smooth.

Apricot Smoothie
1/2 Cup orange juice
1 peach cut in half or slices
2 apricots, cut in halves or slices
Blend until smooth.

You can transform most smoothie recipes into non dairy smoothies by replacing the milk, yogurt or ice cream with a non-dairy substitute. In most cases, the resulting drink will be as good as the original recipe with more health benefits.
We Recommend:

~ See how to make a tofu smoothie.

~ Vegan smoothie recipes



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