Non-Dairy Smoothie Mixes

Making dairy-free smoothies can be a challenge.

Smoothies are a healthy option after a workout, in the early morning, or whenever you are on the go. Many are made with milk, yogurt and other dairy products to give them a protein and liquid boost. Unfortunately, if you are lactose intolerant, or cannot consume dairy products, smoothies with these ingredients do not work for you. You need options that will not make you sick, but still provide the quality and consistency of smoothie that you desire.

Milk Substitutes

Non-dairy milk substitutes are a wise choice for your smoothie mixes. Soy, rice and almond milk can all be used just as you do regular milk, and can be found in the dairy section of your local supermarket.

Yogurt Substitutes

Non-dairy yogurt substitutes can be used in the same way as milk substitutes, and are often made of similar ingredients. Keep in mind, however, that although making mixes with this type of yogurt adds protein to the smoothie, it will not make it liquid enough to drink. Other substances may have to be added to reach the desired consistency.

Tofu

The dairy in smoothies can also be replaced with solid or liquid tofu. Your supermarket or specialty food co-op likely has tofu that is specifically formulated to work well in smoothies, blending in easily with the other ingredients without affecting the overall taste much.

Egg Smoothies

Another non-dairy smoothie mix can be made with raw eggs or egg whites. While some feel that the amount of bacteria in these is more than humans can safely consume, others use the ingredients several times a week and report no negative effects.

Protein Supplements

Liquid protein and protein powders are smart additions to your dairy-free smoothie mix as well. Many can be added to the mixes without affecting the taste, the same way tofu can. If they are not available at your local supermarket, check a specialty health food store.

Protein-free

Increasing the other ingredients in your smoothies is also an option. No one said you couldn't have a protein-free smoothie, although these are generally not considered as nutritious as those with protein, which dairy products often provide. Try a pure fruit smoothie once in a while. For a more liquid consistency, use water instead of milk, and combine with berries, bananas or stone fruits.

References

• The Complete Idiot's Guide to Smoothies; Ellen Brown; 2005