Food as Medicine: Homemade Dairy-Free Smoothie Recipes

Food as Medicine: Homemade Dairy-Free Smoothie Recipes

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-less shake

  • ½ cup milk alternative
  • ½ cup yogurt alternative (or milk alternative or milk-free ice cream)
  • 1 teaspoon vanilla extract
  • 1 tablespoon liquid sweetener (agave syrup, honey, real maple syrup, fruit preserves)
  • 1 tablespoon fat (avocado, coconut cream, soaked chia seed, ground flax, nut or seed butter)

Milk-less shake plus

  • ½ cup milk alternative
  • ½ cup yogurt alternative (or milk alternative or milk-free ice cream)
  • 1 teaspoon vanilla extract
  • 1 tablespoon liquid sweetener (agave syrup, honey, real maple syrup, fruit preserves)
  • 3 tablespoons fat (avocado, coconut cream, soaked chia seed, ground flax, nut/seed butter)

Berry smoothie

  • ½ cup 100% juice
  • ½ small banana
  • ½ cup halved strawberries
  • ½ cup blueberries
  • ½ cup yogurt alternative
  • Additions to consider: 1 tablespoon ground flax,

Go green smoothie

  • 3/4 cup 100% apple juice
  • 1 cup frozen spinach
  • 1 kiwi, peeled
  • ¼ cup frozen pineapple
  • 1 thin or thick slice avocado
  • 2 tablespoons coconut cream

Pina colada

  • ½ cup frozen pineapple
  • ¼ cup vanilla coconut yogurt
  • ¼ cup milk alternative

Fiber smoothie

  • ¼ cup 100% apple juice
  • ¼ cup plain or vanilla yogurt alternative
  • ½ cup ice cubes
  • ¼ cup pitted prune

Coconut smoothie with pumpkin spice

  • ¾ cup milk alternative
  • 1 tablespoon oats
  • 2 tablespoons canned coconut cream
  • 1 tablespoon canned pumpkin
  • 1 teaspoon maple syrup
  • ¼ teaspoon vanilla
  • sprinkle of cinnamon

Blueberry banana smoothie

  • ¾ cup milk alternative
  • ½ cup vanilla yogurt alternative
  • ½ medium banana
  • ¼ cup frozen blueberries
  • ½ tablespoon rolled oats or quick oats

Create your own smoothie!

Start with:

  • Liquid: ½ cup
  • Fruits and vegetables: ½ cup

If you need them, add:

  • Extra calories: 1-2 tablespoons
  • Extra protein: 2 tablespoons
  • Extra fiber: 2 tablespoons
  • Extra flavor: add little by little until your smoothie tastes great
  • Check with your dietitian to see if your recipe meets your child’s needs.

Directions:

  1. Pre-grind or soak nuts and seeds (to soak: place nuts in a bowl with an inch or two of water, cover, and let rest for about eight hours. Then drain extra water).
  2. To make a frozen smoothie, try these options: freeze yogurt, freeze fruit, or add ice.
  3. Blend solid ingredients until they are mashed or broken down into chunks.
  4. Add liquids.
  5. Adjust flavor, if needed (see “Extra flavor” suggestions in the table below).
  6. Optional: Double the recipe, pour the extra smoothie into popsicle molds, and freeze overnight.

Liquids

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)

Fruits

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)

Vegetables

Carrot, sweet potato, pumpkin, spinach, kale, cucumber, beet, celery

Extra calories

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

Extra protein

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

Extra fiber

Tree nuts, peanuts, and seeds and their butters; wheat germ, oats, canned pumpkin, prunes, dates, figs, unsweetened cocoa powder, avocado, fruits and vegetables

Extra flavor

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)

Additional resources