Dairy-Free Strawberry-Banana Smoothie

milk-free smoothie
Milk-free Strawberry Banana Smoothie. Ian Batchelor/StockFood Images/Getty Images

Nutrition Highlights (per serving)

Calories 250
Fat 1
Carbs 63
Protein 3
View All
Total Time 5 min
Prep 5 min, Cook 0 min
Servings 2 (1 cup each)

Smoothies are not only delicious but will get your whole family off to a healthy start in the morning, and are an ideal option for a breakfast on-the-go. They are also a great way to introduce your kids to fruits and vegetables that they may otherwise be unwilling to try. 

There are many smoothie recipes to choose from, but if you have allergies, finding a recipe that works for you can seem challenging. If you have a milk allergy, however, you can make your smoothies without dairy, either opting for a 100% juice base​ or using a milk alternative, such as soy milk, almond milk or hemp milk. Any of these options will allow those with a milk allergy to make the perfect smoothie!  

Ingredients

  • 1 to 2 cups orange juice or dairy-free milk
  • 2 bananas, fresh or frozen
  • 2 cups hulled strawberries, fresh or frozen
  • Juice of 1 lime
  • 1 tablespoon honey
  • 1 tablespoon ground flaxseed (optional)

Preparation

  1. In a blender, combine 1 cup juice or milk, bananas, strawberries, lime juice, honey, and flaxseed, if using.
  2. Blend, adding additional orange juice or milk a little at a time, if necessary, until the smoothie is thick but pourable. Serve immediately. 

Ingredient Substitutions and Cooking Tips

You have a few options when it comes to a dairy-free milk.​ Soy milk is a bit higher in calories, but also boasts more protein and B vitamins.

Almond milk, on the other hand, is higher in vitamin D and calcium.

Hemp milk is not traditionally a favorite; however many vegetarians are familiar with this option. Hemp milk has a creamier texture, which often works well in a smoothie. Hemp milk may be rich in the omega 3 fatty acids, but it is important to use one that is fortified with calcium and vitamins to get the most nutritious kind.

You will notice that this recipe doesn't include any ice—that's because the trick to a satisfying dairy-free smoothie is to ditch the ice and use frozen fruit instead. This delivers maximum flavor and helps keep the smoothie from becoming watery. A mix of fresh and frozen fruit works fine depending on what you have on hand. For best results, at least half of the fruit should be the frozen.  

When you have bananas that are becoming overripe, simply peel them and put them in a zippered plastic bag in your freezer.

They will be perfect to toss into your smoothie at a moment's notice. Don't worry if they turn somewhat brown—their flavor won't be affected. The frozen banana will add a creamy texture to the smoothie.

A smoothie is also a perfect recipe to sneak in some nutrition. Ground flaxseed is rich in omega-3 fatty acids which are important for heart health, as well as being high in fiber.

Another option is to add chia seeds, which are also helpful in building up the fiber content of the smoothie. Keep in mind that chia seeds tend to absorb liquid so do not add too much, as it can affect the thickness of your smoothie. 

If you like your smoothie on the sweeter side you can add ingredients like maple syrup, agave, honey, or even non-calorie sweeteners if you want to keep the calories in check.

A good trick when making a smoothie is to pour in liquids first, then add the solids. This helps ensure all ingredients are blended evenly. If you have any leftover, pour into popsicle molds and freeze for a delicious snack!

Nutrition Facts
Servings: 2 (1 cup each)
Amount per serving  
Calories 250
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 6mg 0%
Total Carbohydrate 63g 23%
Dietary Fiber 6g 21%
Total Sugars 41g  
Includes 8g Added Sugars 16%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 1mg 6%
Potassium 896mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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