Smoothies are a way to add fruit and vegetables to your diet. Many smoothie recipes include dairy foods, such as milk or yogurt. If you do not eat dairy for personal or health reasons, you may be discouraged in the lack of nondairy smoothies available at many chain smoothie shops. Making your own smoothies at home using dairy substitutes allows you to eliminate dairy foods.
Strawberry Kiwi Smoothie
Many smoothie recipes call for the addition of frozen or plain yogurt, which are both prepared using milk. Soy-based frozen yogurt is an alternative that allows you to prepare a nutritious nondairy smoothie, Suzanne Havala Hobbs and John J. B. Anderson say in their book, "Living Dairy-Free For Dummies." Place 1 cup of 100 percent orange juice, 1-1/2 cups of soy-based frozen yogurt, 1 cup of fresh strawberries, three peeled kiwis and six ice cubes in a blender and mix until slightly chunky to make two smoothies. Hobbs and Anderson suggest adding a drizzle of honey to sweeten the smoothie without adding refined sugar.
Just Fruit Smoothie
Using only fruit and fruit juice eliminates the need for dairy ingredients or dairy substitutes. Mary Corpening Barber, Sara Whiteford Corpening and Lori Lyn Narlock, authors of "Smoothies: 50 Recipes for High-Energy Refreshment," recommend using fruit combinations to create tasty and nutritious smoothies that you can drink on your diary-free diet. To make two servings, combine 1 cup of 100 percent orange juice, 1 cup of fresh strawberries and two frozen and sliced bananas in a blender and puree until smooth. Substitute the strawberries for other fruits, such as blueberries or peaches, for a different flavor.
Cranberry Berry Smoothie
Adding berries to your smoothie will enable your body to consume more vitamins and antioxidants important for good health. Eliminating milk and yogurt by substituting nondairy frozen yogurt also allows you to enjoy this smoothie on a dairy-free diet, say Hobbs and Anderson. To make two smoothies, place 1 cup of 100 percent cranberry juice in your blender with 1-1/2 cups soy-based frozen yogurt, 1 cup of fresh strawberries and 1/2 cup of fresh blueberries. Add six ice cubes, and puree until only a few chunks remain. Garnish with mint leaves to enhance the flavor of the berries, Hobbs and Anderson suggest.
Green Nondairy Smoothie
Substituting milk for rice, soy or almond milk is another way to enjoy smoothies that contain no dairy products, Levana Kirschenbaum says in her book, "Levana Cooks Dairy-Free!: Natural and Delicious Recipes for Your Favorite 'Forbidden' Foods." To make two smoothies, place 1/2 cup of green grapes, 1/2 of an unpeeled green apple cut into pieces, two peeled kiwis, 1/2 cup of honeydew cubes and 1/2 cup of almond or soy milk in a blender. Blend until almost smooth.
References
- "Living Dairy-Free For Dummies"; Suzanne Havala Hobbs and John J. B. Anderson; 2010
- "Smoothies: 50 Recipes for High-Energy Refreshment"; Mary Corpening Barber, Sara Whiteford Corpening and Lori Lyn Narlock; 1996
- "Levana Cooks Dairy-Free!: Natural and Delicious Recipes for Your Favorite 'Forbidden' Foods"; Levana Kirschenbaum; 2007
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