Essential Components Of A Dairy
A well-balanced smoothie will contain:
- Quality protein, which will help you feel full and stabilize blood sugar
- Nourishing fats, as these also satiate you while nourishing your brain and nervous system
- Fibre, to keep your energy levels even and leave you feeling full for longer, as well as support good digestion
- Vegetables to offer an array of nutrients to support good health, along with fibre
- A liquid for hydration and to help your breakfast smoothie blend easily (we opt for nut/seed milk, water or chilled herbal tea
- A small amount of sweeter fruits to make your dairy-free smoothie supremely tasty
- Herbs and spices to customize flavours and add variety
- Optional: culinary adaptogens or superfoods for an extra punch of nutritional power
Tips For Healthy Dairy Free Smoothies
Low Sugar Smoothies That Taste Amazing
by Lisa Bryandisclosure policyJump to RecipeJump to Video
Are you ready for some healthy low sugar smoothies ? Sugar can easily creep up in smoothie recipes, but today were keeping it in check with low sugar smoothie recipes and some sneaky vegetables.
Now that were in the thick of summer Ive been receiving a lot of requests for smoothie recipes. But particularly for low sugar smoothies.
As you might imagine, many smoothie recipes are loaded with natural sugar from the fruits contained within the smoothie. Now, to be clear, Im not against natural sugar from fruit. But when it comes to smoothies its really easy to over-indulge.
So what smoothies can you enjoy on regular rotation? The ones Im sharing below! Theyre still fruity and have 15 grams of sugar or less per serving. Bonus: you can sneak in some extra veggies. Ill show you how.
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Your Turn To Try This Coffee Smoothie
Whether youve got a morning on-the-go, or just want a little refreshing and filling breakfast smoothie, make this coffee smoothie! Its dairy-free and has no added sugar and will have you feeling satiated and ready for the day! Leave a comment below to let us know how it goes. Also, take a pic to share on social media and tag us so we can check it out! We love to see what youre making! Make sure to give us a follow if you dont already lets stay connected!
How To Make A Dairy Free Smoothie
Before we give you the recipes, we thought it would be helpful to teach you how to create the perfect dairy-free smoothie every single time.
How to add protein without yogurt collagen, vegan protein powder, hemp seeds, chia seeds, almond butter or peanut butter will boost your smoothie with the protein punch you need.
How to create a smooth texture without milk avocado, pitted dates, pumpkin puree, frozen coconut milk cubes, gluten free rolled oats, flaxseed, and frozen banana all add a nice creamy texture without the use of milk.
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How To Make Freezer Smoothie Packs:
To prep these smoothies ahead of time and freeze:
Dont forget to leave a comment below if you give this recipe a try!
Things I Love About My Blendtec
- The sheer power it exudes. Granted, it sounds like a rocket is getting ready to take off in my kitchen, but Ive never seen a kitchen appliance with this much muscle behind it!
- Easy to clean. I love that I can simply put a couple drops of dish soap in the mixing jar with some water, whiz it around for a minute, and presto clean-o. And the base of the blender: just as easy to clean. There are no funky grooves for food to get stuck in. Its got nice clean square edges, so its easy to wipe down.
- Two different mixing jars. The small Twister Jar is awesome for nut-butters and other thick recipes or small individual sized smoothies . The big daddy jar is awesome for those big jobs, which is pretty much everything in this house.
- Super easy to use. You can run it manually, or it has several pre-set buttons for some common things you might want to make in it like smoothies, or sherbet, and many other tasty treats.
I really hadnt ever considered the value of having a high powered blender until after I had one. Now, I dont want to live without it. Im excited to be able to make things like nut butters and coconut flour and coconut milk myself. I love that Ill have the ability to know exactly what is our food!
Enough about the Blendtec, lets move forward with the recipe!
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Orange Banana And Flaxseed
Orange juice is always a refreshing way to start the day. Whole fruits, however, have more health benefits than juice. Instead, add vitamin C-packed clementines and flaxseed high in fiber and omega-3 fatty acids for a healthy morning boost.
Your ingredients are:
- 1 cup soy or almond milk
- 3 seedless clementines, peeled
- 1 banana, frozen in chunks
- 2 tbsp. ground flaxseed
Blend all the ingredients, and enjoy!
A Sneaky Easy Berry Smoothie
He couldnt resist.
He didnt know what was in the smoothies, and he didnt care.
Then one day, I broke it to him. He was sitting at the kitchen counter and asked for a smoothie. Hed been happily drinking smoothies for weeks. He was oblivious to the fact that they were made with creamy coconut milk. Sure. I smiled. But I have a secret to tell you about these smoothies!
He was so eager to find out what the secret was. Theyre made with coconut milk. I confessed as I pulled the coconut milk out.
He didnt bat an eye. No it isnt, he claimed as I poured the coconut milk into the blender.
As he happily drank his smoothie, he continued to refuse that it was made with coconut milk. Eventually, he decided coconut wasnt so bad. Cookies made with coconut flour? Bring them on. Coconut flour in pancakes? Yes please.
And of course hes always down for a coconut milk smoothie. This one happens to be both his and my favorite smoothie. This berry smoothie is great for a snack, a treat, or breakfast. Its simple to make, rich, creamy, and berrylicious!
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Whats Wrong With Dairy
Nothing if youre one of the 30% of the worlds population that doesnt have a dairy intolerance. Yet if youre like me, then dairy often gives you issues with digestion. Instead of suffering through the painful side effects of consuming dairy, I started searching for non-dairy options.
Discover the incredible world of plant based milk and dairy free smoothies along with me!
What Are The Best Fruits For Smoothies
- Mango and banana – don’t forget to take out the big mango pit!
- Mango and peach with or without the maple syrup.
- Pineapple and banana is a delicious combo and it gives a real zing to your taste buds.
- Raspberries and cherries are spectacular together.
- Kiwi and Pineapple will wake you up and they make great POPSICLEStoo!
- Watermelon and peach make a great duo.
- Oranges and sweet ruby grapefruit is really refreshing.
These are only a few fruit smoothie combos that are out there. You can always add a banana to anything and every single berry works great too.
Here is another great dairy-free fruit smoothie! This one, the Workout Blueberry Protein Shake, is packed with protein!
Notice that vegetables weren’t even mentioned in this post. A handful of spinach or kale would take you a long way too. But that’s a whole other story.
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Smoothies Made Me Skinny
For years, I had tried to lose weight and had gotten nowhere. I had tried so many diets, and so many different exercise plans but my weight didnt change at all .
Eventually, I decided to do even more research on the topics of weight-loss, nutrition and exercise to find the answers .
During my research, I began to realise how important calories are for weight-loss .
I also began to understand that eating healthy food and getting proper nutrients is even more important than counting calories. The body needs nutrients from food for fat-loss!
After a month of counting every calorie that I ate, I realised that counting every calorie was no way of life at all and so I quickly came up with another plan.
I created a special eating plan and point system that I knew would be easy to follow using the foods that I loved to eat every day, and letting myself have decent sized portions of the foods I was eating.
As I began to share my eating plans and point system with friends and family, I added foods that I knew they would love to eat too. Eventually the list grew into a comprehensive eating plan guide and point system that was versatile and easy to use .
Then I decided to start sharing the specific recipes with other women that I had created while using my point system and eating guide.
WATCH: Ive also uploaded a video of these 3 smoothie recipes over on my YouTube channel!
How To Create Your Own Smoothie
This is the basic outline for creating a dairy-free smoothie or smoothie bowl. Feel free to get fun and creative with this. Simply take your desired ingredients and blend until creamy!Be sure to save this to your phone for later use.
This is the basic outline for creating a dairy-free smoothie or smoothie bowl. Feel free to get fun and creative with this. Simply take your desired ingredients and blend until creamy!* 1 cup frozen berries or tropical fruit of choice * 2 cups non-dairy milkPitted dates 2 scoops Plant Protein Powder or Collagen of a large avocado Unsweetened Cocoa Powder or Cacao Pinch of Cinnamon or ground ginger
Now, lets get blending with these 8 dairy-free smoothie recipes!
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Consuming Sugar In Moderation
I think were all aware that excessive sugar isnt the best for your body, but as long as you consume it in moderation, youll be just fine. Ill admit, I love fruit and include quite a bit of it into my weekly meals, but the key is understanding which fruits have higher or lower sugar content. Here is a quick breakdown:
Which Fruits Have High Sugar?
- Banana
- Avocado
Smoothie Recipe Round Up
Super Fruit Kale SmoothieThis Super Fruit Kale Smoothie is full of fiber and natural antioxidants for a veggie-packed smoothie that tastes like fruit for a healthy recipe your kids will love!
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Frozen Grape Dairy Free Smoothie This Frozen Grape Dairy Free Smoothie is delicious, dairy free, and packed full of healthy nutrients and antioxidants that help prevent chronic disease, protect against cancer, and improve memory retention. Its the perfect creamy, refreshing drink to make for breakfast or a post workout snack.
Immunity Boosting Frozen Fruit Smoothie The best cure to runny noses, this low-fat Immunity Boosting Frozen Fruit Smoothie is rich in antioxidants and vitamin C to keep you full, healthy, and satisfied.
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Red Vitality Superfood Smoothies These Super Red Superfood Smoothies are packed with nutrient dense ingredients, healthy fats, and hidden veggies to boost energy, stamina, and vitality while also reducing inflammation and improving digestion.
Super Green SmoothieDelicious and refreshing, this Detoxifying Super Green Smoothie is full of vitamins and antioxidants that help improve digestion and naturally detox the body while reducing inflammation and balancing electrolytes.
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Key Lime Pie Smoothie This Key Lime Pie Smoothie tastes like your favorite treat but is low-carb, dairy-free, and high-protein for an incredible healthy dessert, snack, or breakfast shake.
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Is Fruit Sugar Bad For You
Now, I dont want this post to scare you about eating fruit, because I personally eat it quite liberally and dont think you should worry about the natural sugar it contains. Though the research is limited, small studies have shown that the fructose found in fruit does NOT act the same way in the body as industrial fructose, such as table sugar.
Fruit contains numerous substances that block the effects of fructose, including vitamin C, potassium, and antioxidants, which may explain why the fructose from added sugars is associated with hypertension, but the fructose found in fruit is not.
When I Make My Vegan Meal Replacement Smoothies I Take Into Consideration A Few Requirements:
- they need to be full of fiber, antioxidants, minerals and vitamins
- and with anti-inflammatory properties meant to boost the digestive health
Thats why when making vegan meal replacement smoothies I use the whole fruit or vegetable, this makes the most of their nutrition, keeps the fibre and I dont have to add additional processed protein powders.
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Recipe Tips And Notes
- Using frozen fruit is what yields a creamier smoothie. You can always freeze fresh fruit and then use that in your smoothie recipes.
- A high powered blender is recommended to make frozen fruit smoothies. I love my Vitamix for making smoothies effortlessly.
- This tropical smoothie recipe can be stored in the fridge in an airtight mason jar for up to 3 days. Just stir before serving.
Are Smoothies High In Sugar
A smoothie may sound like an ideal healthy snack, but it might be hiding more sugar than you think . Toss in some juice, maybe a drizzle of honey, banana slices, and before you know it, youve consumed 50+ grams of sugar!
But, this doesnt mean you cant create smoothies that will satisfy your sweet tooth while having lots of nutrients, protein, and fiber. With the right combination of specific fruits and vegetables, you can enjoy your smoothie without having to worry about your sugar intake.
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Chai Pumpkin Keto Smoothie
Fresh pureed pumpkin, vanilla bean, chai tea and healthy fats round off this festive, refreshing treat.~ Leanne
As I said it is SO important to me to follow a healthy whole foods approach to eating. And thats why I wouldnt have considered trying a ketogenic approach without Leanne Vogels healthy ketogenic wisdom.
This resource is the resource that I have been following to find out everything I need to know about ketogenic diets AND make my first month of keto meals from this delicious meal plan.
Thousands are following ketogenic diets to shed weight fast, heal from health problems, improve their brain function and finally completely balance their blood sugar so they can stop thinking about food 24/7!
Pineapple Persimmon & Rhubarb Smoothie
This healthy dairy free smoothie has a unique flavor due to persimmons, which are packed with antioxidants.
They have one of the highest vitamin C content among other fruits. A single persimmon has approximately 80% of the daily requirement.
Choose persimmons with deep red undertones, that are round, plump, and have a smooth skin. Since they are in season now, Im taking advantage of that!
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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.
Low Carb Smoothie Recipes
I swore I would never go low carb ever!
But that was until I got sick again and I kept reading about a ketogenic diet wherever I went, so I thought Id give it a try!
The problem with most ketogenic smoothies is that they contain too much dairy.
And most people are intolerant to dairy including me.
Another problem with a lot of low carb smoothie recipes is they contain too much processed junk food.
Its very important to me that recipes are based on whole, real, healthy foods.
So I decided to share my favourite low carb, dairy free, ketogenic, real food smoothie recipes with you in this great post!
Enjoy!
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More Dairy Free Smoothies
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback. Be sure to sign up for my FREE Newsletter to be the first to get my NEW recipes! You can also follow me on , , and .For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!