What are dairy-free smoothies?
Dairy-free smoothies are blended drinks made without cow's milk, yogurt or other dairy. They use plant milks such as soy, oat, almond, coconut, cashew or hemp, or water, juice or coconut water as the liquid, plus fruit, vegetables and extras. They suit people who avoid dairy; check labels for hidden milk.
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In this article
What is a dairy-free smoothie?
A smoothie that contains no milk, yogurt, ice cream or other dairy. Instead of cow’s milk, it uses a plant milk, tea, coconut water or 100% juice as the liquid, and plant-based thickeners and protein. People choose them for allergy, intolerance, vegan diets or taste.
A simple formula
A children’s hospital guide breaks a smoothie into parts:
| Part | Examples |
|---|---|
| Liquid (about 1/2 cup) | Soy, pea, oat, coconut, almond, cashew or hemp milk; herbal tea; coconut water; 100% fruit juice |
| Fruit or vegetable (about 1/2 cup) | Banana, berries, mango, pineapple, spinach, kale |
| Extra calories (1 to 2 tbsp) | Nut or seed butter, coconut cream, avocado, maple syrup |
| Extra protein (about 2 tbsp) | Silken tofu, protein powder, wheat germ |
| Extra fiber (about 2 tbsp) | Oats, canned pumpkin, prunes, dates, chia |
The amounts are a starting formula for one serving; scale up to your glass.
How to get a creamy texture
- Use frozen fruit or frozen yogurt alternatives instead of lots of ice.
- Add banana, avocado or coconut cream.
- Blend solids first with a little liquid, then add the rest.
- Soak or grind nuts and seeds first so they blend smooth.
Things to watch
- Hidden dairy. Protein powders, some chocolate and some “non-dairy” products can contain milk; read ingredient lists.
- Protein. Without yogurt, smoothies can be low in protein; add a protein source.
- Sweeteners. Sweetened plant milks and yogurts add sugar.
- Children. The hospital guide advises checking with a dietitian for children’s needs.
Easy first smoothie
Blend a frozen banana, a handful of berries, a spoonful of nut butter and a cup of your favorite unsweetened plant milk. Taste, then add a little more liquid or more fruit until it is the thickness you like.
People also ask
What can I use instead of milk in a smoothie?
Soy, oat, almond, coconut, cashew, hemp or pea milk, or water, coconut water or 100% juice.
How do I make a dairy-free smoothie creamy?
Use frozen banana, avocado, coconut cream or nut butter, and blend well.
Are dairy-free smoothies vegan?
Often, but not always. Honey or some protein powders are not vegan, so check labels.
Sources
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