How to make dairy-free smoothies?

How do you make a dairy-free smoothie?

Swap the milk or yogurt for plant-based ingredients and keep the same method. A simple recipe from a vegetable-cooking site:

• 1 cup frozen berries
• 1 frozen banana
• 1/2 cup almond milk or soy milk
• 1 tablespoon peanut or almond butter

Blend until smooth, adding more plant milk to thin it.

Which plant milk should you use?

The NHS lists soya, coconut and oat drinks, along with almond, as plant drinks sold in supermarkets, and says unsweetened, calcium-fortified ones count toward the dairy food group. Practical points:

• Soy: creamier than almond milk and adds protein, as one recipe site notes.
• Oat: thick and creamy; check whether it is fortified and gluten-free if needed.
• Almond: neutral and light, but low in protein.
• Coconut drink: mild flavor; thin compared with canned coconut milk.

Look at the label for added sugar and for added calcium.

How do you make it creamy without yogurt or milk?

• Use a frozen banana or avocado.
• Add a spoonful of nut butter or seeds.
• Add riced cauliflower, which thickens without much flavor.
• Use frozen fruit rather than ice.

Do you lose calcium?

The NHS notes that people who avoid dairy may not get enough calcium and suggests non-dairy products with added calcium. A smoothie made with fortified plant milk helps, but check labels.

What about young children?

The NHS says babies under 1 should not be given rice, oat or almond drinks in place of milk. Ask a health visitor or dietitian about allergies and young children’s needs.

What are good flavor combinations?

• Strawberry, banana and soy milk
• Mango, pineapple and coconut drink
• Blueberry, oats and almond milk

These are ideas, not tested recipes.