Is It Healthy To Have A Smoothie Every Day
If youre looking to put your own blender to use and start making smoothies at home, youre already one step ahead with saving yourself money and ensuring you have full control over what goes into your drink. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients.
That said, dietitians say its actually better to chew and swallow food rather than drinking it for fullness, so its probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the day. And if youre aiming to make your smoothie a meal, try to include at least 25 grams of protein if its a snack, go for at least 10 grams of protein.
These delicious, healthy smoothies make it easier to eat right with nutrient-rich fruit and veggies, creamy milk, protein, probiotic-rich yogurt, and other nutritious ingredients. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if youre looking to cut added sugar from your diet, you can nix those ingredients.
Some of these recipes are from Smoothies & Juices, the new book from Preventions Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.
Variations And Flavor Combinations For Smoothies
It depends on your tastes really. I like to experiment quite a bit. Ive been known to add granola, oats, flax seed, chia seed, protein powder, and a variety of other things.
I have tried other greens besides spinach, but some are bitter. Spinach is smooth and not very noticeable in flavor, which means it doesnt take away from your fruit combinations.
Some of my favorite combinations include :
- cherries and spinach
- pineapple, mango, some fresh orange juice and a little coconut extract
- strawberry, banana, and vanilla extract
- blueberries, chia seeds, spinach, almond extract
I would love to hear your favorite flavor combinations! I am always looking to try new smoothies! Here are some more of my faves:
Berry Blast No Banana Smoothie
Low in sugar and packed with antioxidants, berries are one of the healthiest fruits you can add to your diet. Unfortunately, they can be quite pricey and lacking in quality when out-of-season. The solution? Frozen berries! Picked at the peak of freshness and flash-frozen, they have all the nutrition youd get from in-season berries, for a fraction of the price.
Also Check: I Need A Good Blender For Smoothies
You Need A Few Essential Ingredients To Make Healthy Non
- Fruit: Its the foundation of any smoothie recipe, it adds sweetness, provides fibre, complex carbs the good ones, antioxidant and vitamins. If you want your dairy free smoothies to have a thicker and creamier consistency, use frozen bananas or avocados.
- Liquid: In order to combine properly all dairy free smoothies need a little liquid. I like to use plain filtered water or some plant milk . Extra juice will make your smoothie a sugar bomb, and you dont want that!
- Protein & Fiber: If you want fewer processed foods in your life, then try to get all of your protein through natural plant based sources and not processed protein powders. Some good examples are: seed, nuts and their butters leafy greens like kale, collard greens, spinach, sprouts, dandelions and many more.
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+ Dairy Free Smoothies
This collection of healthy dairy free smoothies has something for everyone! These easy smoothies use fruits and vegetables to make delicious drinks for snacks and breakfast without dairy products. Perfect if you are vegan or just want to live a dairy free life.
Plus at the end I include a recipe for one of my favorites, a creamy mango avocado smoothie!
I love smoothies, but I prefer them without dairy products like yogurt and milk. For me it is just a personal preference, but many people avoid dairy products for a reason. Some, like my son, have a dairy intolerance, and others are vegans who eliminate all animal products. But no matter what the reason it can be a little tricky to make a dairy free smoothie.
Many, many smoothies include yogurt or whey protein powder. This makes sense since these items are rich in protein and help make a smoothie tasty and creamy. But there are ways to make delicious and healthy non dairy smoothies.
Read Also: Best Personal Blender For Green Smoothies
Dairy Free Blueberry Banana Smoothie
Heres a healthy smoothie thats bursting with berry flavor: the blueberry banana smoothie! This bright purple puree is lusciously creamy and stunning to look at. Its packed with beautiful berry flavor that has just the right counterbalance of banana. Upon first sip, we were sold! Its perfect for breakfast, snack, or an after dinner treat.
They’re Great For Breakfast Or An Afternoon Pick
Smoothies are a convenient and colorful way to start your day, but some recipes can be filled with added sugar and fat. For a healthy meal or snack, stick to the basics: fruit and veggies.
Every successful smoothie contains two main ingredients: fruit and/or vegetables and a liquid, such as fruit juice, vegetable juice, or milk. Other possible ingredients include yogurt, nut butter, seeds, spices, herbs, and more. Many smoothies also include a few ice cubes to keep the mixture nice and cold. Often, recipes can be tweaked to meet different dietary requirements or tastesfeel free to swap out dairy products for non-dairy ones or change up the spices and juices.
All of these smoothies recipes are loaded with good-for-you vitamins, minerals, antioxidants, fiber, and protein. They’re made with only natural ingredients and range in flavors from mango to chocolate to veggie. You’re sure to find a breakfast smoothie for every day of the week.
Read Also: How To Make Easy Smoothies
Tropical Papaya Perfection Smoothie
This coconut-infused breakfast smoothie tastes just as decadent as a milkshake. One sip will immediately transport you to a tropical island.
Cut 1 papaya into chunks and blend it with 1 cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, 1 tsp. coconut extract, and 1 tsp. ground flaxseed. Process the mixture for about 30 seconds, or until its smooth and frosty.
Nutrition :299 calories, 1.5 g fat, 13 g protein, 64 g carbs , 44 g sugars
Why Protein Is Crucial For Your Smoothie
There are a ton of smoothie recipes that rely on milk, yogurt or whey protein powders for their high-protein status, but those options simply dont work for those of us that live a dairy-free life. Protein is an important nutrient for growth, healing and repair, and theres no better way to consume it than first thing in the morning in a delicious dairy-free protein smoothie!
Thankfully, there are a ton of naturally dairy-free and vegan options you can use in your smoothie instead for a protein-boost, including:
- coconut yogurt
- even vegetables can provide some extra bits of protein
Recommended Reading: How To Make A Green Smoothie To Lose Weight
Smoothie Base Recipe Variations
Remember that this is a base recipe, so the goal is for you to customize it to YOUR taste!
Add any other plant-based ingredients of your choice, such as spices, natural flavor extracts, nut butters, flax seeds, chia seeds, oats, or coconut.
Use these recipe variations for inspiration, then have fun exploring other flavors, ingredients, and textures!
Dairy Free Banana Berry Smoothie
Sweet Potato Smoothie
The Best Dairy Free Soy Free Protein Powder
When I discovered my first child, Corban, couldnt handle dairy in my breastmilk, I began desperately searching for a good protein powder that was dairy free and soy free . I can do some soy, but in large quantities itum bothers my tummy. Yeah, well just leave it at that.
After trying a few, I discovered this . The packaging says no soy, milk, eggs, wheat, corn, nuts, GMOs, gluten, or preservatives. Its just high-potency protein powder of enzymatically processed rice protein from certified organic, whole grain, sprouted brown rice.
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One heaping tablespoon delivers 12g of protein, providing much needed energy for breastfeeding. We also like to use it in chocolate smoothies that we take to the gym to drink halfway through our work out. About 45 minutes into a strength training class, I start to get dizzy and shaky unless I drink a protein shake. It really made a difference in my energy level in a major way.
I get that same energy boost now when Im chasing a two year old boy off the dining room table while nursing my newborn. Why oh why are toddlers smart enough to save their real mischief for right when your breastfeeding?!
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How To Make Carrot Cake Smoothie
Does it get any easier than this Carrot Cake Smoothie recipe? I think not! And if it wasnt already completely fuss-free, you can save even more morning prep-time by grating your carrots the night before and sticking them in the freezer so theyre ready to go as soon as you wake up in the morning. Bonus points if you freeze them with the bananas and pineapple too then all you have to do is dump and blend! ???? A delicious springtime breakfast or midday snack thats ready in 1-2-3:
This Healthy Carrot Cake Smoothie is the perfect smoothie to wake up to or to enjoy on a sunny afternoon between meals. Its best served fresh, so pour yourself a big glass, pop in a stainless steel straw, and sit on your patio or in front of your window, and soak in all of the goodness ????
If youre looking for more delicious smoothies and drinks to welcome in the warmer weather, youll also love thisGolden Milk Mango Smoothie, thisPineapple Mint Smoothie, and thisWatermelon Slushie Recipe!
Finally, if you make this recipe and decide to share it on or, dont forget to tag me + #FromMyBowl! I love seeing your delicious recreations
- Yield:Serves 1 to 21x
Is It Healthy To Have A Smoothie For Breakfast
Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrientsincluding protein, carbs, and healthy fats. Smoothies that heavily rely on veggies over fruit instantly cut down on sugar and increase the fiber content. You also want to avoid adding a lot of fruit juice and sweeteners, like syrups and honey, to limit the sweet stuff. Adding yogurt and protein powder helps make smoothies more filling, so youll stay satisfied longer. Just be sure to choose powders that have little to no added sugar and have zero artificial ingredients.
The liquid bases you use in your smoothie also play a big role. Skip fruit juices, which are packed with sugar and lack protein and fat, and go for low-fat milk or an unsweetened, non-dairy milk alternative, like almond, coconut, or cashew. Some non-dairy milks have less protein than cows milk, but they offer healthy fats to keep you satiated.
Detox Green Smoothie With Chia Seeds
If you havent tried chia seeds yet, heres a great opportunity. These tiny but mighty seeds are packed with omega-3 fatty acids that are great for your heart. They also help you stay fuller longer, thanks to its plant protein power. Combined with spinach, unsweetened almond milk, frozen pineapple, and naturally sweet banana, this tasty mixture is the ultimate breakfast treat.
Lean Mean Green Machine
If youre looking for a post-workout recovery drink, this smoothie is it. Protein powder helps replenish the energy you burned, sweet banana and kiwi provide potassium and vitamin C, while coconut water helps you rehydrate.
In a blender, add 1 medium banana , 1 kiwi , 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop vanilla whey protein powder, 1/2 cup coconut water. Pulse until creamy and smooth.
Nutrition : 304 calories, 5 g fat, 22 g protein, 47 g carb
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Super Healthy Kale Smoothie
Kale represents a dynamite green, leafy vegetable filled with iron, vitamin K and A, calcium, copper and manganese.
Ever wanted to add kale to your diet, but was put off by its taste? Turns out theres a way to make it work. All you need is to follow the recipe below. The secret is the mango, that counteract the bitter flavor of the kale.
- Optional: 2 sp protein powder, unflavored
Vanilla Protein Smoothie Recipe
Looking for a protein-packed snack to sip? Look no further than this Vanilla Protein Smoothie recipe! Its full of creamy, lightly fruity flavor and 25% of your daily protein! Even better: theres no protein powder: just all natural, delicious ingredients! It tastes more like a vanilla milkshake than a protein drink, perfect for breakfast or a post-workout snack.
Also Check: Mixed Berry Smoothie Recipe With Almond Milk
Culinary Tips For The Best Dairy
If you want to make smoothies for breakfast and arein a time crunch, place all of the non-frozen ingredients in your blenders jar and place it in the fridge the night before. Add the frozen ingredients in the morning and blend!
If your smoothie is too thick after blending, add more liquid. If it is too thin, add more fruit or ice.
Green Smoothie Of Your Dreams
This kale smoothie recipe is the smoothie of our dreams, and is hopefully soon to become your dream smoothie as well! It packs 5g of protein and 6g of fiber per smoothie, AND doesnt taste too earthy green like so many green smoothies do.
Just make sure that youre set up with a blender that can do some serious blending and puree all that nutrient-dense kale and let the banana, orange juice, and ginger deliciousness do its flavor work.
Also Check: Vegan Breakfast Smoothies For Weight Loss
Dairy Free Smoothie Recipes
The best green smoothie ever New to smoothies? Then def give this one a blend first! Tropical + perfectly sweet.
Fat burning smoothie Deliciously designed to kick that metabolism into high gear.
Meal replacement smoothie Dairy free smoothies are the healthiest fast food, and this fun creation is no exception!
Weight gain smoothie Tastes like Dole Whip, yet uses 100% whole food, plant based ingredients.
Smoothie for bloating Cut down on belly bloat, gas, and cramping with natural ingredients.
Smoothie for clear skin Fuel your body with foods that leave you glowing.
Anti-inflammatory smoothie Calm inflammation quickly with this great smoothie.
Pre-workout smoothie If youre looking to make the most of your workout, then start it with this dairy free smoothie.
Iron-rich smoothie bowl Ive struggled with iron deficiency for years, until I discovered foods that help boost it naturally.
Cherry açaí smoothie The perfect afternoon pick-me-up smoothie.
Mango smoothie Refreshingly simple , sip this smoothie poolside and soak in the goodness.
Cinnamon date smoothie Breakfast time, dessert time, or anytime with this decadent dairy free smoothie recipe.
The ultimate dairy free smoothie- Try this fruit fusion smoothie recipe below for a smoothie so creamy youll swear theres dairy in it!
Healthy Breakfast Smoothie Recipes
If you’re looking to up your game and have a healthier breakfast, then you’re going to want to check out this collection of the best healthy smoothie breakfast recipes.
I’ve been making smoothies for the better part of 10 years, and I’ve perfected the art of finding the balance between healthy and delicious. All of these smoothies are dairy-free, gluten-free, kid-friendly and are full of superfood nutrition. Enjoy!!!
Read Also: Smoothies For Depression And Anxiety
Simple Smoothie Recipe Ingredients:
For the base of these smoothie recipes, you will need:
- Spinach: You can use any green you would like. Spinach tends to have the most neutral flavor so its a great way to hide vegetables.
- Water or dairy free milk of choice: Dairy free milk will make the smoothie creamier, but will also add calories. I typically use water.
- Banana: Adds sweetness and flavor to the smoothie. Banana also makes the smoothie creamy.
- Nut butter: You can use any nut butter you would like. If you have a nut allergy, you can leave this out or use sunflower seed butter.
- Gluten free oats oats: This is an optional ingredient, but adds fiber to the smoothie and helps it keep you fuller longer. You could also use chia seeds or flaxseeds instead.
To make the Chocolate Covered Strawberry Smoothie you will also need:
- Cocoa powder: To make it chocolaty.
- Maple syrup: This is optional, but I like to add maple syrup to this specific smoothie because cocoa powder is bitter.
- Strawberries: Frozen or fresh work great.
To make the Mixed Berry Smoothie you will also need:
- Mixed berries: I like to buy a bag of frozen mixed berries for this smoothie. The one I buy includes black raspberries, red raspberries, and blueberries.
To make the Tropical Pineapple Mango Smoothie you will also need:
- Shredded coconut: Optional but adds a delicious tropical flavor.
- Mango: Frozen or fresh work great.
- Pineapple: Frozen or fresh work great.