What are some paleo dairy-free smoothie recipes?

What goes into a paleo dairy-free smoothie?

Paleo eating focuses on whole, unprocessed foods and skips grains, legumes, refined sugar and, in the strict version, dairy. A smoothie fits when it is built from fruit, vegetables, nuts, seeds and a dairy-free liquid. Some paleo followers do allow certain dairy, so strict paleo and your own rules may differ. This is general guidance, not a medical diet plan.

A simple formula

• Liquid (1 cup, about): unsweetened coconut milk, almond milk or coconut water.
• Fruit: berries, banana, mango, pineapple or apple, fresh or frozen.
• Greens: a handful of spinach or kale.
• Fat or protein: avocado, almond or other nut butter, chia or hemp seeds, or coconut yogurt.
• Flavor: cinnamon, vanilla, cocoa, ginger.

Three easy paleo dairy-free smoothie recipes

1. Berry coconut: frozen berries, coconut milk, a spoon of almond butter, a pinch of cinnamon.
2. Green tropical: mango, pineapple, spinach, coconut water, a spoon of chia seeds.
3. Chocolate banana: banana, half an avocado, unsweetened cocoa, almond milk.

Blend until smooth. Amounts vary with your blender and taste, so start small and adjust the liquid.

What to check on labels

• Coconut and almond milks often contain added sugar, thickeners or gums; choose unsweetened and read the ingredient list.
• Protein powder: choose one with a short ingredient list that is dairy-free, and check it fits your rules.
• Honey is usually accepted on paleo but is not vegan.

Keeping it balanced

Fruit-heavy blends can add up in sugar, and calories still count. Tufts University advises using whole fruit and vegetables rather than juice, skipping added sweeteners, and keeping a smoothie to about 12 to 16 ounces. Anyone with diabetes, allergies or a medical condition should check with a health professional before changing their diet.