Smoothie Recipes For Lactose Intolerant

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Kefir Smoothies Are Full Of Nutrition

3 Green Smoothie Recipes | Lactose-Free Smoothie Recipes | Detox Smoothie

Kefir is a great source of probiotics the friendly bacteria your gut needs to thrive. In high-quality kefir, you can find lactobacillus acidophilus, lactobacillus brevis, and lactobacillus casei among other strains.

Kefir is also a good source of vitamins and minerals. According to Healthline, Kefir contains the following nutrients:

  • Protein
  • Magnesium
  • Vitamin D

Kefir also contains vitamin K2 an essential nutrient that regulates calcium deposition in the bones and prevents blood vessels and kidneys from calcifying.

While some of kefirs nutrients are naturally occurring, others are added later. For example, the presence of vitamin D in both milk and kefir is from fortification. The specific nutritional content of kefir will vary by brand.

Looking For A Touch More

Smoothies sometimes save my life. My schedule means I am constantly on the go. When I am short on time, I like to mix up a fruity beverage. It doesnt take long and it allows me to eat my three meals a day. The trick? I always have some frozen berries on hand. In just a few minutes, I have a filling beverage that will tie me over until dinnertime. When I want to make it a little fancier, I pour my smoothie in bowl. I then add all kinds of superfoods and eat it with a spoon. Chia seeds, flax seeds, hemp seeds and rolled oats it all works! Its like eating a fruity soup for breakfast. Suddenly I am a happy little girl again.

  • cups frozen mixed berries
  • 1 very ripe banana
  • 2 or 3 tbsp. maple syrup, to taste
  • ¾ cup Natrel Lactose Free 1%
  • 3 or 4 fresh mint leaves


  • Place all the ingredients in a blender. Mix for about 5 minutes or until the texture is smooth and consistent.
  • Pour the smoothie in a glass. Garnish with chia seeds, if desired. Add a few berries and a mint leaf for a pretty presentation and enjoy!
    • cups frozen mixed berries
    • 1 very ripe banana
    • 2 or 3 tbsp. maple syrup, to taste
    • ¾ cup Natrel Lactose Free 1%
    • 3 or 4 fresh mint leaves
  • Place all the ingredients in a blender. Mix for about 5 minutes or until the texture is smooth and consistent.
  • Pour the smoothie in a glass. Garnish with chia seeds, if desired. Add a few berries and a mint leaf for a pretty presentation and enjoy!
  • Water Or Coconut Water

    The number one, best green smoothie in the whole wide world uses *gasp* WATER. Its 100% dairy free and proud to be and people cant get enough of it. I know a lot of you hesitate to use water in a smoothie, but trust me, when youve got the right formula, water is a great smoothie base.

    Coconut water is a unique beverage that has been touted as natures gatorade. Its loaded with electrolytes, and is a must in workout recovery. It can be an acquired taste, so if youre new to coconut water, try doing half coconut water and half regular water in your next smoothie, then increase your ratio as you fall in love.

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    Dairy Free Smoothies With Superfoods

    Super-foods are optional but its a great way to add some extra antioxidants to your dairy free smoothies.

    Another thing is that people with certain chronic diseases, have a hard time absorbing vitamins, so supplementing is even more essential.

    When Im looking to supplement, I avoid the synthetic form of vitamins produced in the lab. A natural, real food source is what our bodies like:

    are the best ingredients to take your dairy free smoothie to the next level.

    Amla fruits are one of the most best fruit source of vitamin C in the world, compared to fresh oranges, they have 20x the concentration of vitamin C. In general fruits and vegetables are the best sources of vitamin C, but you need to consume quite a lot in order get something absorbed.

    Win A $100 Grocery Card

    The Dairy

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    Lactose Sucrose And Glucose: How Many Sugars Are In Your Smoothie

    Material Availability A sugar metabolism kit containing most of the specialty supplies needed for this project is available from our partnerHome Science Tools. If lactase drops are not available in your local drug store or grocery store, you will need to order them online. See the Materials section for more details.

    Dairy Free Coffee Carob Smoothie

    This decadent-tasting coffee-chocolate smoothie is sweetened with fruit and fig butter from Trader Joes. And I replaced cocoa powder for carob powder a great alternative to chocolate if you are allergic to it.

    When everything is mixed you get a sweet smoothie that tastes like a mocha, but without any of the added fillers or syrups you would get from the coffee shop.

    As extra heath boosters I used avocado and hemp milk to make the smoothie more nutrient-packed and filling.

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    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

    Are Smoothies Good For You

    Pumpkin Spice Smoothie Recipe // Vegan & Dairy-Free
    • The short answer is a resounding Yes! Here are some hints to keep them that way.
    • Smoothies without milk are the only ay to go.
    • Make the smoothies yourself to be sure what is inside.
    • Use fruit for taste and fiber. They can be frozen or fresh. A good hint is to freeze sliced bananas to add to smoothies.
    • A tablespoon of your favorite nut butter adds protein and healthy fats.
    • They are so quick to make that you can whip up a fresh fruit smoothie in mere minutes and drink it right then.
    • The majority of the time a sweetener such as a tablespoon of maple syrup isn’t necessary. Sometimes you’ll want it but if the fruit is sweet – skip it.
    • Always use dairy-free milk or water, not fruit juices.
    • You’ll never know by the taste if you add a few greens to your dairy-free smoothies. A little spinach adds nutrients and vitamins.
    • Add a tablespoon of flaxseed meal or raw hemp seed. Both add fiber and help reduce inflammation.
    • Add ice for a thicker frosty like smoothie. You’ll actually feel fuller.

    You ask if smoothies are healthy? This spinach smoothie couldn’t be any healthier and it also has chocolate – Mexican Iced Chocolate Smoothie!

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    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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    Minty Green Dairy Freesmoothie

    This dairy free smoothie is a refreshing and delicious choice to have for breakfast. Ripe and sweet mangoes and peaches, kale, fresh mint, and the other nutritional add-ons make a super healthy invigorating combo.

    I added hemp oil for 2 reasons:

    1) Its an amazing source of omega-3 and omega-6 fatty acids that provides complete and highly digestible protein.

    2) The fat from oil helps the fat soluble vitamins to be better absorbed by the body.

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    Dairy Free Strawberry Banana Smoothie

    This Dairy Free Strawberry Banana Smoothie is absolutely delicious. A huge hit for everyone who tries this classic vegan smoothie recipe.

    Whether or not you like smoothies, one of the first smoothies you likely tried was a strawberry banana smoothie. Its an iconic flavor combination and one of the easiest to make. However, many strawberry banana smoothies use milk and even yogurt in it.

    Luckily, its really easy to make a dairy free strawberry banana smoothie that tastes just as great as any other one you may have tried before going dairy free. Or, if youve been dairy free your entire life, then this will taste just as good as you may imagine one that isnt dairy free to taste. Bonus, if youre vegan, its a completely vegan strawberry banana smoothie as well.

    Analyzing Your Results And Testing Smoothie And/or Milkshake Recipes


    In this part of the science project, you will analyze your data, determine how much of the different sugars are in each ingredient you tested, and come up with your own smoothie and/or milkshake recipes to give someone a high or low dose of glucose.

  • Look at the graph you made in step 17 of the “Testing Smoothie and/or Milkshake Ingredients for Glucose, Sucrose, and Lactose” section. Do the glucose readings you took before adding the digestive enzymes match what you would expect for these foods? What about after adding each enzyme?
  • Hint: Remember that invertase converts sucrose to glucose, so if you saw more glucose after adding invertase, then the ingredient had sucrose in it. Likewise, since lactase converts lactose to glucose, if you saw more glucose after adding lactase, then the ingredient most likely had lactose in it.
  • Which ingredients had the most glucose before adding the enzymes? Which had the least? Did any have no glucose?
  • Based on any change in glucose levels after adding invertase, which ingredients had the highest sucrose concentration, and which had the lowest? Did any foods have no sucrose? Do your results match your predictions?
  • What about the lactose levels? Based on any change in glucose levels after adding lactase, which ingredients had the highest and lowest lactose concentrations? Do your results match your predictions?
  • Overall, after adding both enzymes, which food ingredients had the largest amounts of glucose? Which had the least?
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    Kefir Smoothies Can Improve Lactose Intolerance

    Many people have a hard time digesting lactose.

    While kefir is fermenting, the lactic acid bacteria pre-digest the lactose and turn it into lactic acid. This reduces the amount of lactose present in kefir, making it easy for people who are lactose intolerant to digest. Lactic acid also contains enzymes that help break down leftover lactose.

    While many lactose intolerant people find kefir easy to digest, consuming kefir on a regular basis has been shown to improve long-term ability to digest lactose. In 2003, a small study found that consuming plain, unflavored kefir improved lactose digestion over time. The flavored kefir used in the study didnt produce the same results, likely because of the sugar.

    Your Wellbeing Depends On Your Gut Health

    A happy, healthy gut is central to your wellbeing. Numerous studies have linked good gut health to a strong immune system, and a positive mood. Your gut microbiome is a delicately balanced ecosystem of microorganisms that manage and process nutrients. This process requires beneficial bacteria to function efficiently.

    Traditional Western diets have been shown to reduce the number of beneficial bacteria in the gut. A lack of beneficial bacteria coupled with the presence of refined sugar encourages the proliferation of harmful gut bacteria. Kefir smoothies are a delicious way to restore and maintain the proper balance of beneficial bacteria in your gut.

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    Ingredient Substitutions And Cooking Tips

    You have a few options when it comes to a dairy-free milk. Soy milk is a bit higher in calories, but also boasts more protein and B vitamins. Almond milk, on the other hand, is higher in vitamin D and calcium.

    Hemp milk is not traditionally a favorite however, many vegetarians are familiar with this option. Hemp milk has a creamier texture, which often works well in a smoothie. Hemp milk may be rich in the omega-3 fatty acids, but it is important to use one that is fortified with calcium and vitamins to get the most nutritious kind.

    You will notice that this recipe doesn’t include any icethat’s because the trick to a satisfying dairy-free smoothie is to ditch the ice and use frozen fruit instead. This delivers maximum flavor and helps keep the smoothie from becoming watery. A mix of fresh and frozen fruit works fine depending on what you have on hand. For best results, at least half of the fruit should be the frozen.

    When you have bananas that are becoming overripe, simply peel them and put them in a zippered plastic bag in your freezer. They will be perfect to toss into your smoothie at a moment’s notice. Don’t worry if they turn somewhat browntheir flavor won’t be affected. The frozen banana will add a creamy texture to the smoothie.

    If you like your smoothie on the sweeter side you can add ingredients like maple syrup, agave, honey, or even non-calorie sweeteners if you want to keep the calories in check.

    Quick N Easy Berry Smoothie Recipe

    Sweet Potato Pie Smoothie Recipe // Vegan & Dairy-Free

    Have you tried my easy berry smoothie recipe yet? This recipes an oldie, but a goodie! I originally published this recipe as a Triple Berry Smoothie back in May of 2017, and now, just 3 years later, its my most popular smoothie recipe.

    This quick & easy berry smoothie recipe is made with just 5 simple ingredients: bananas, almond milk , strawberries, blueberries and raspberries. Feel free to substitute in your favorite berries , or use more of the one you prefer.

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    Why I Enjoy Dairy Free Smoothies

    After having food sensitivity testing done, I discovered that I have to avoid several things including gluten, candida and casein. Casein is a protein found in milk from mammals. That means no more milk or dairy based yogurt in my smoothies.

    My test results came with a list of foods that cause inflammation in my body. I personally do not have any severe reactions to anything and I am very grateful for that. But there are several things that cause inflammation for me, so that has played a major role in the food choices I make.

    Ive always loved smoothies, but I only made them once in a while. Now I make these dairy free smoothies every day!

    My nutritionist suggested that I try So Delicious Dairy Free products, including their coconut milk yogurt because there are no added sugars, unlike other dairy-free yogurts. So Delicious Dairy Free products are not only dairy free, they are certified vegan, meaning everything is plant based, including their packaging!

    Look, Ive never really been a big yogurt fan, and have never been able to embrace the tangy flavor of Greek yogurt. But I love this coconut milk yogurt and I use it quite often in my smoothies. In fact, the plain version has a natural sweetness from the coconut that makes it delicious without added extracts or flavors! Pairing this yogurt with So Delicious Dairy Free Organic Almondmilk is an absolute no-brainer!

    How Is Kefir Made

    Kefir is made by fermenting a mixture of friendly bacteria, yeast, and milk for a minimum of 24 hours. While the mixture sits, the bacteria and yeast digest the lactose into lactic acid, which triggers the friendly bacteria to multiply. The result is a substance thinner than yogurt, naturally carbonated with a tart flavor.

    Although traditionally found in Europe and Asia, kefir has become a popular gut health supplement in the United States and other countries. The global kefir market is expected to reach $2154.9 million by 2025. This rapidly growing market is driven primarily by the health benefits associated with kefir.

    After making kefir part of their daily routine, millions of people worldwide have reported improved digestion, increased immunity, and improved allergy symptoms.

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    Easy Berry Smoothie Recipe: This Quick & Easy Berry Smoothie Is Ready In 5 Minutes Refreshing Packed With Antioxidants And Delicious Paleo Dairy

    How was your Mothers Day weekend? Did you do something extra special for the mom or dad or super special person in your life?

    This past weekend, Erik and I did a nice facetime with my mom and the rest of the kiddosMonica, Penny and Jenny. We were just glad to see my mom, put on all the Bitmoji animal heads to make her laugh, and just reconnect about everything.

    In honor of my mom, we also did a little brunching and more than a little treat-making with this vegan gluten free blueberry crisp, these super yummy no bake chocolate coconut bars and my moms fave best moist chocolate chip banana bread. So today, I thought itd be the perfect time to lighten things up a bit and blend up something a bit fresher, a bit lighter, and a lot more packed full of fruits

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