Food as Medicine: Homemade Dairy-Free Smoothie Recipes
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Smoothies are blended beverages that can have a variety of flavors and health benefits. Some smoothies have a lot of calories and protein. Smoothies can be great sources of fiber, vitamins, and minerals. Here are some dairy-free recipes to try. You can work with your dietitian to choose one or a few that will help you meet your nutrition goals. You can also start from scratch following the instructions on the next page.
Milk and yogurt alternatives, protein powders, and other ingredients can vary in their quality and nutrient content. Please review your options with your dietitian to make sure that you use the most appropriate products.
Milk and yogurt alternatives (example: soy, yellow pea, oat, coconut, almond, cashew, hemp), herbal tea (example: peppermint, ginger, chamomile, lemon balm), coconut water, 100% fruit juice or nectar (example: orange, apple, prune, pear, peach, mango)
Banana, apple, peach, pear, clementine, kiwi, apricot, berries (example: blueberry, raspberry, blackberry, strawberry, cherry, cranberry), grapes, papaya, pineapple, mango, avocado, melon (example: honeydew, watermelon, cantaloupe)
Carrot, sweet potato, pumpkin, spinach, kale, cucumber, beet, celery
Tree nuts, peanuts, seeds, and their butters (example: almond, walnut, cashew, ground flax, soaked chia, hemp, pumpkin, sunflower), wheat germ, coconut oil, coconut cream, molasses, maple syrup, honey, agave syrup, avocado
Milk and yogurt alternatives; tree nuts, peanuts, seeds and their butters; protein powders (example: egg white, soy, hemp, yellow pea, peanut), soy nut butter, silken tofu, wheat germ
Tree nuts, peanuts, and seeds and their butters; wheat germ, oats, canned pumpkin, prunes, dates, figs, unsweetened cocoa powder, avocado, fruits and vegetables
Green herbs (example: basil, mint, cilantro, parsley), spices (example: turmeric, cinnamon, nutmeg, cayenne, ginger), fennel, turmeric, vanilla extract, honey, maple syrup, monk fruit, stevia powder or extract, citrus juices (example: lemon, lime, grapefruit, orange)