How to Make Smoothies Without Yogurt or Dairy

A lot has been said about if dairy products should be included in your diet. It seems now that more people than ever have been switching to purely plant- based diets. No meat, no dairy…

In America, we love our dairy and I am still American.

Do not get me wrong, I have made a conscious effort to reduce my diary.

I just got off milk and switched to almond milk, Oh Yeah!!!!!

Americans drink over six billion gallons of milk a year. The dairy industry in the U.S. made over 36 billion dollars in dairy sales in 2016 according to dairypress.com.

I want to start off with a cool story. Have you ever heard of government cheese?

If not let me explain.

The government bought up a lot of dairy products in 1982. It was under the Emergency Food Assistant Program we bought a lot of butter but mainly cheese.

All this food was given out as part of welfare and food stamp programs already in existence. As the government said at the time “It slices and melts well” …. What more could you want from cheese!

What kind of cheese did we buy? Gouda, Mozzarella, or Brie?

It was American yellow cheese.

The blandest unexciting cheese ever. Think more generic than the cheese you would buy at Family Dollar.

That is where we get the American brand of cheese.

Let me stop here quickly,

Basic People eat American Cheese…. You know who you are. Please make a proper life decision, get a cheese with flavor.

That is all

The government stockpiled a bunch of this stuff in massive storage facilities. There are cheese and other dairy products in those stockpiles to this day.

 I know, right?

That much cheese???

And you think one of those warehouses would have been full of pepper jack or something.

Anyways….

The government gave a massive boost to the dairy industry at the time. They infused it with money increasing the demand from companies like Kraft. They are not only a power in our supermarkets and our government policy making.

Think about this when you see another nacho cheese fry Taco Bell commercial

The Health Aspects of Dairy

Dairy products or products that come from cows, goats, or other animals that is normally used to feed their young. We use that milk and through fermenting and pasteurizing we can change it into a variety of dairy products.

For instance, if you take milk and ferment (mix it with bacteria) you get products like yogurt and cheese.

The key thing in dairy that makes unique is the sugar lactose. Lactose is a more complex sugar compared glucose or sucrose we get from fruits or plants. Some people have a harder time handling this complex sugar. People do not have enough of the enzyme lactase which is used to break lactose down. This is thought to be due to genetics and is call Lactose Intolerance.

So, if you don’t have enough lactase to break down the lactose you will get an upset stomach Nausea and sometimes diarrhea/constipation. And yes, gassy too.

 Some people are also just allergic to the components of milk and cannot drink it. Either way, there are pros and cons when you should think about using dairy products.

Milky Info-graphics That Will Help You to understand the alternative of Dairy

Info Graphic of Milk


This Info-graphic is subject to copyright

The Benefits of Dairy

  • Awesome for Calcium : It is a great source of calcium. There is about 300 mg of calcium per glass of milk. Calcium is very important when it comes to building our bones and teeth. As you may know, calcium and vitamin D helps prevent or bones from getting brittle as we age.
  • Great Source of Protein and Vitamins: It is also a good source of protein and other nutrients. It has 8 g of protein for muscle building. Dairy has important nutrients like vitamin B 12, phosphorous and potassium. All necessary for homeostasis in your body.

The Problems of Dairy

  • Lactose Intolerance: It can cause an upset stomach if you do not have enough lactase to break down lactose. That is why you would feel bloated and overall unpleasant if you have this problem.
  • High Calories: You can be high in calories. Who wants to add extra calories to their day? Dairy products tend to be on the high-end in calories especially if you are consuming whole milk products.
  • Full of Hormones and Antibiotics: There are problems caused by hormone and antibiotic treatment of animals. We never want to put extra hormones into our bodies. But the truth is a dairy farms cows can be injected with hormones to make them grow faster and produce more milk. They are given antibiotics to prevent disease allowing them to live longer.

A lot of the antibiotics made by drug companies are not for humans but for livestock. Those hormones and antibiotics can get into the dairy we eat. Unless you get dairy organic you should worry about this.

Do You Really Need It?

Not really, you can get calcium and nutrients from other sources. Dairy is not the only thing where you can get calcium from. It is the most popular by far though. We always hear that phrase in our head “milk builds strong bones”. Who has not seen the last “Got Milk” commercial featuring Klay Thompson from the Golden State Warriors?

 However other foods are also rich in calcium like salmon, green leafy vegetables, chickpeas, and even soymilk itself. These foods are just as nutritious with less fat and calories to weigh you down, doesn’t that sound good?

Our bodies have an easier time digesting plant products than animal products. Fiber that comes from plants helps in decreasing risk for colon cancer while red meat from cows can increase our risk for colon cancer.

In this article, I will tell you about smoothies without any yogurt or dairy products in them. Give them a try and tell me If you still need dairy in your diet after drinking these delicious smoothies.

Some Dairy Free Milk

Dairy Free Milk

Dairy Free Milk

My Top Yogurt Free Recipes

Peanut Butter Banana Smoothie

Ingredients

  • 2 tablespoons of peanut butter
  • 1 banana
  • ½ cup of oatmeal
  • 2 cups of almond milk
  • 1 teaspoon of nutmeg
  • 5 ice cubes

Benefits

You may have heard about this recipe before. You probably heard it from me, in that case good. This is the smoothie I make to keep me full when I wake up and start my day. I hate waking up and having to grind through a morning on an empty stomach. Yet, I refuse to eat any junk at the gas station or any yellow colored restaurant around town. It is 600 calories of vitamins, minerals, and the most important fiber. The fiber in this smoothie is given by the banana, oatmeal and peanut butter. That nutmeg at the on top will give a rich fall taste.

Mixed Berry Smoothie with Oatmeal

Ingredients

  • 1 cup strawberries
  • 1 cup blueberries
  • 1 cup of raspberries
  • 1 cup of oatmeal
  • 1 cup of almond milk
  • 1 banana
  • 5 ice cubes

Benefits

The oatmeal and almond milk is a great dynamic duo. Think of it like the Key & Peele of calcium. As a benefit, you are getting vitamins from the almond milk and additional fiber from the oatmeal and banana.

The berries add a sweet taste to the smoothie while being full of antioxidants to aid your body in repair. Our body makes what is called free radicals during our normal day. These are hazardous by products of billions of chemical reactions happening in our body constantly and if they build up they cause damage. What kind of damage may you ask? They can lead to DNA damage and promote cancers developing as we age.

Sweet Kale Smoothie

Ingredients

  • 2 cups kale
  • 1 cup almond milk
  • 1 banana
  • 1 cup of strawberries
  • 2 teaspoons of honey
  • 5 ice cubes

Benefits

Kale is a superfood (you get a lot of good stuff from a small amount of it) so we must respect it. It has fiber, antioxidants, calcium, and vitamin K. Vitamin K is used to help our blood to clot together.

We are pairing it other fruits to remove some of that bitterness. The banana adds a lot of sweetness and fiber to the smoothie. Strawberries are full of Vitamin C which helps your body builds collagen. Collagen gives strength to our muscles and skin.

Tropical Pina Colada

Ingredients

  • 1 fresh mango without the skin
  • 1 banana
  • ½ cup of coconut water
  • ½ cup of coconut flakes
  • 1 teaspoon vanilla
  • 1 ½ cups of almond milk
  • 5 ice cubes

Benefits

This is a great back up choice if you really wanted the real thing. Just kidding hahaha.

The banana and mango are both tropical flavors that mix well together with the coconut.  The coconut of the smoothie is rich in the good kind of fats. They are not the saturated kind of fats (candy, butter, anything that tastes good) that will stick to your blood vessels. The unsaturated fats in coconuts will help you convert the bad cholesterol in your body into good cholesterol.

Strawberry Banana Smoothie           

Ingredients

  • 1 ½ cups strawberries
  • 1 banana
  • 1 tablespoon of honey
  • 1 cup of almond milk
  • 10 ice cubes

Benefits

This is a classic flavor combination like peanut butter and jelly. Everyone loves a good strawberry banana drink. That is my favorite kind of milkshake.

The strawberries have vitamin C in antioxidants. The banana full of fiber and potassium. Feel free to add a little bit of oatmeal or flax seeds to give it a thicker texture.

Southern Comfort Praline Smoothie

Ingredients

  • ¼ cup of candied pralines
  • 1 ½ spoon of peanut butter
  • 1 banana
  • 1 ½ cups of almond milk
  • ½ teaspoon of nutmeg
  • ½ teaspoon of cinnamon
  • 5 ice cubes

Benefits

Living in Atlanta I have eaten my share of Sothern comfort food. You can put all the country lemonade and ol’ time chivalry into a smoothie.

Trust me it is more delicious than that just sounded.

I believe this is the closest thing to a milkshake. The benefit is that this does not approach quadruple calories of a normal milkshake.

This is 600-700 calories. The candy pralines are the star of this drink. These are nuts with an outer sweet candy shell. I tell you these are so good, you could sell them at the front of Publix. Make sure you do add those spices at the end. Cinnamon and nutmeg have been shown to help promote sleep and digestion. This is also a great drink to sip on when you get home. Put on your slippers, jump into your hammock, and have a sip of the praline southern Comfort.

Orange Banana Smoothie

Ingredients

  • 1 peeled orange
  • 1 banana
  • ½ cup of orange juice
  • 1 cup of water
  • 5 ice cubes

Benefits

Oranges are a powerful citrus fruit. They are made of water, skin and the pulp. The water is full of vitamins C & A and the pulp is fiber. Not to mention they are the best-tasting fruit! This is a very light drink of about 130 calories.

I would not drink it in the morning when you have a long day ahead. This is a tasty beverage if you love oranges.

Blueberry Strawberry Smoothie

Ingredients

  • 1 cup strawberries
  • 1 cup blueberries
  • 1 banana
  • ½ cup of orange juice
  • 1 cup of almond milk
  • 5 ice cubes

Benefits

Strawberries and blueberries are the sweeter berries. They are both full of vitamins, antioxidants, and promote energy. I would use this drink as a work time snack. With only having 200 calories you will feel light and full of energy.

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