Nutrient Dense Dairy-Free Smoothie Recipe

This post is from contributing writer Mary Voogt of Just Take A Bite.

I love dairy. In all forms. If I could choose one food group to never have to give up…it would be dairy. And yet I or someone in my family (or a combination) have been dairy free for anywhere from six months to two or more years at a time during the past seven years. 

Which means I know a thing or two about eating dairy free and still enjoying food! You can even make delicious dairy-free frozen treats everyone will enjoy! One of the questions I get most often on my blog is how to make a good dairy-free smoothie. Because let’s be honest – yogurt or raw milk as a base for a smoothie sure tastes good!

There are a few key ingredients that I add to our dairy free smoothies to make them taste creamy and satisfying. And it is important to keep in mind that you need a good balance of protein, carbs, and fat to make it both nutritious and filling.

1. Avocado – This provides healthy fat and a very creamy texture. A little goes a long way too!
2. Egg yolks – The yolks provide protein, fat, and vitamins. We raise our own chickens and use the egg yolks raw. Make sure you get pastured eggs from a trusted source if you are using them raw. You can save the whites to use in other dishes (those should not be eaten raw).
3. Collagen (use the coupon KS10 for 10% off!) – This is a great protein booster when you can’t have dairy (or nuts in our case!).

You know me, I like to make every ingredient count when I feed my family (just like with our “smart” water). This banana mango smoothie is no exception. In addition to my base ingredients, I add banana (creamy, sweet, healthy carbs), mango (natural sweetness and flavor), vitamin C, probiotics and chia seeds (omega-3’s).

Creamy Dairy Free Banana Mango Smoothie Recipe

• Prep Time: 10 mins
• Total Time: 10 mins
• Yield: 1 - 3 1x

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Description

A simple dairy free smoothie loaded with nutrition and flavor.

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Scale 1x2x3x

Ingredients

• 1/4 avocado
• 2 raw egg yolks (from pastured chickens)
• 1 medium ripe banana
• 1/2 – 1 mango
• 3 Tbsp. grassfed collagen
• 1/2 tsp. Vitamin C (acerola or camu powder)
• 1 capsule/1 serving powdered or liquid probiotics
• 1/2 cup water or coconut water (for hydration and minerals)
• 1 – 2 Tbsp. honey or maple syrup (optional, to taste)
• Pinch unrefined sea salt
• 2 tsp. chia seeds (optional)

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Instructions

1. Combine all of the ingredients in a high powered blender.
2. Blend until well combined and smooth.
3. Adjust sweetness to taste.
4. Serve immediately.

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Notes

This makes enough for 1 adult or 2-3 kids (depending on age).

What About the Carbs?

I know these days carbs are the enemy for some people. But that’s not the case in our family. I learned through many years of struggle and trial and error that eating low carb was ruining my health. If you deal with adrenal fatigue (what mom doesn’t, right?) or thyroid issues, you need carbs.

Not to mention kids need carbs too!! They need energy (again, mom this is for you too!). So don’t take away a prime source. Feed them real, healthy carbohydrates like fruits and veggies.

If you have a medical necessity for a lower carb version of this smoothie you can replace the banana and mango with fresh or frozen berries. My kids love it with strawberries!

Got a Tummy Ache?

If there is one thing I understand it is sensitive tummies. When my son reacts to foods he gets immediate stomach aches. I have to be very careful about how I eat as well or I’ll be in pain.

This dairy-free banana mango smoothie fits the bill for sensitive tummies. Both banana and mango are very soothing. And there is no dairy to irritate the GI system. It’s actually a great way to get a child back on track after a stomach bug. You can even add a bit of activated charcoal to make sure everything is settled.

A smoothie without a Dairy Substitute

You’ll notice that I did not use a dairy replacement such as almond milk or coconut milk. When I say dairy free I really mean it. I’m not trying to take a typical smoothie recipe and just swap the milk with a substitute. We have nut and coconut allergies in our house! Plus more. I gave up years ago trying to simply use a substitute.

This dairy-free banana mango smoothie is truly dairy free. Of all kinds. So no need to buy special ingredients. Just simple fruits and veggies with a few supplements to add nutrition.

There was a time when even banana and avocado were out for us. If you have so many allergies that even this banana mango smoothie isn’t an option, you can try my squash milk recipe. It kept my daughter going when she could hardly eat anything!

Breakfast is Served

My kids beg for this banana mango smoothie now. Even the ones that don’t have to be dairy free. I happily oblige because it is nourishing and simple.

You can even prep it the night before. Simply add the ingredients to the blender and refrigerate. In the morning just blend and pour. It doesn’t get any easier.

We like to serve our smoothies with homemade allergen-free muffins, gluten-free bread with sunbutter or simply hard boiled eggs with real salt.