When making smoothies, it’s important to use ingredients that provide flavor, texture, and nutrients. For those avoiding dairy, finding non-dairy liquids to use in smoothies can be tricky. Thankfully, there are several delicious dairy-free options to try. Using non-dairy liquids is a great way to get creative with smoothie recipes while catering to dietary needs or preferences. This article will explore different non-dairy liquids that can be used to make smoothies, along with the benefits, taste, and recipe ideas for each.
What is RO Liquid?
RO stands for reverse osmosis. RO water is water that has gone through a multi-step purification process using a reverse osmosis filtration system. This system removes up to 99% of contaminants, chemicals, dissolved solids, and minerals from water by pushing it under pressure through a semipermeable membrane.
The result is pure H2O water with a neutral pH and taste. RO water is sometimes called demineralized or deionized water. It does not contain any minerals like calcium, magnesium, and potassium which are naturally found in tap water.
RO water is fairly flavorless and smooth tasting which makes it a versatile non-dairy addition to smoothies. It mixes well with fruits, veggies, nuts, and other ingredients without overpowering them.
Coconut Water
Coconut water is the clear liquid found inside young, green coconuts. It has a slightly sweet, nutty taste that lends itself well to smoothies. Coconut water is naturally fat-free, cholesterol-free, and low in calories. It contains electrolytes like potassium, magnesium, sodium, and manganese.
Coconut water adds a refreshing liquid base with a hint of natural sweetness to balance out stronger or more tart ingredients in a smoothie. It hydrates, provides nutrients, and blends smoothly for a drink with pleasant tropical flavors. Try using coconut water in place of water in fruit smoothies or with vanilla protein powder.
Coconut Water Smoothie Recipe
Tropical Paradise Smoothie
- 1 cup coconut water
- 1 cup frozen mango chunks
- 1/2 banana
- 1/4 cup pineapple chunks
- 2-3 ice cubes
Add all ingredients to a blender. Blend until smooth and creamy. Garnish with sliced banana or pineapple if desired.
Almond Milk
Almond milk is one of the most widely used dairy milk alternatives. It is made from pulverized almonds and water. Unsweetened almond milk has a light, nutty flavor. It tends to be low in calories and contains no saturated fat or cholesterol.
Almond milk offers a creamy, dairy-free base for smoothies. It blends smoothly and has a neutral enough taste to pair well with both fruits and vegetables. Try using almond milk in place of regular dairy milk in your favorite smoothie recipes. The nutty flavor also complements chocolate or vanilla protein powders.
Almond Milk Smoothie Recipe
Chocolate Almond Joy Smoothie
- 1 1/2 cups unsweetened almond milk
- 1 banana
- 2 tablespoons cocoa powder
- 1 tablespoon almond butter
- 1/2 teaspoon vanilla extract
- 3-4 ice cubes
Add all ingredients to a blender and blend until smooth. For added texture, top with sliced almonds.
Oat Milk
Oat milk is made by blending oats with water then straining out the oat pulp. It has a mild, creamy taste and can provide some fiber, iron, calcium, and vitamin D. Oat milk has a consistency similar to skim milk, making it a good non-dairy option for smoothies.
The natural sweetness of oat milk balances out more tart smoothie ingredients like citrus fruits or green veggies. It creates a smooth, full-bodied blend. Try using oat milk in berry or other fruit-based smoothies for a touch of subtle sweetness.
Oat Milk Smoothie Recipe
Mixed Berry Oat Smoothie
- 1 cup oat milk
- 1 cup mixed frozen berries
- 1 banana
- 2 tablespoons oats
- 1 tablespoon chia seeds
- 1 teaspoon honey (optional)
Blend all ingredients together until smooth. Add more honey if desired for extra sweetness.
Soy Milk
Soy milk is a nutritious dairy milk substitute made from soaked, ground, and strained soybeans. It has a creamy consistency and mild flavor that won’t overpower other smoothie ingredients.
One cup of soy milk provides antioxidants, vitamin A, B vitamins, and potassium. It’s low in saturated fat and contains isoflavones that may help lower cholesterol. Soy milk adds protein, fiber, and healthy fats to smoothies.
Try using soy milk in place of dairy milk in your favorite fruit, veggie, or green smoothies. It works well blended with chocolate or vanilla too. Be sure to shake or stir soy milk well before using, as the consistency can separate.
Soy Milk Smoothie Recipe
Chocolate Peanut Butter Banana Soy Smoothie
- 1 cup soy milk
- 1 medium banana
- 1 tablespoon peanut butter
- 1 tablespoon cocoa powder
- 1 teaspoon honey (optional)
- 3-4 ice cubes
Add all ingredients to a blender and blend until smooth and creamy. The soy milk pairs nicely with the peanut butter and chocolate flavors.
Rice Milk
Rice milk is a dairy-free milk alternative made from milled white rice and water. It has a naturally sweet, creamy taste. Rice milk provides some vitamin B, calcium, and iron. It’s the least allergenic of non-dairy milks, making it a safe choice for those with nut or soy allergies.
The mild flavor and smooth consistency of rice milk lends well to fruit smoothies. It blends easily with both fresh and frozen fruits. Rice milk is a bit thinner than other non-dairy milks, so adding some avocado or banana can help create a creamier blended smoothie texture.
Rice Milk Smoothie Recipe
Rice Milk and Mango Smoothie
- 1 cup rice milk
- 1 cup frozen mango chunks
- 1/2 banana
- 1/4 avocado
- 1 tablespoon shredded coconut
- 2-3 ice cubes
Blend all ingredients together until smooth and creamy. Rice milk pairs nicely with the tropical mango and coconut flavors.
Other Non-Dairy Liquid Options
In addition to various non-dairy milks, there are other liquid options that can be used to make dairy-free smoothies:
Fruit Juices – Try using orange juice, apple juice, pineapple juice, or other 100% fruit juices in place of part of the liquid called for in smoothie recipes. They add natural sweetness and flavor.
Coconut Water – The liquid from young coconuts lends natural electrolytes and sweetness to smoothies.
Aloe Vera Juice – Adds a tropical taste plus hydration and potential health benefits.
Vegetable Juice – For green smoothies, use carrot, beet, parsley or other veggie juices.
Nutritional Yeast – Adds vitamin B12 and a creamy, cheese-like flavor when blended.
Water or Ice – Plain water or ice can help thin out thick smoothies or create refreshing cooler smoothies.
Tips for Making Dairy-Free Smoothies
Here are some helpful tips for getting the most out of your dairy-free smoothie ingredients:
– Use ripe, frozen fruits for cold, thick smoothies without ice. Let frozen items thaw 5-10 minutes before blending for an easier blend.
– Add nuts, nut butters, avocado, banana, or cooked oats to help create a creamy, milkshake-like texture.
– Try different non-dairy milks like almond, oat, soy, coconut, hemp, or rice to see which flavor and consistency you prefer.
– Store non-dairy milks in the refrigerator after opening and shake or stir well before adding to smoothies.
– Add a tablespoon of chia seeds or ground flaxseed to help thicken and add fiber, protein, and omega-3s.
– Use raw cacao powder for an antioxidant and vitamin boost as well as natural chocolate flavor.
– Sweeten with fresh fruits, maple syrup, dates, raw honey, or stevia instead of refined sugar.
– Experiment with spices like cinnamon, nutmeg, ginger, vanilla, or cardamom to give smoothies more flavor.
Benefits of Non-Dairy Smoothies
Using non-dairy ingredients in smoothies comes with many excellent benefits:
– Allows people with dairy allergies or intolerances to enjoy smoothies
– Provides a source of plant-based protein, healthy fats, fiber, vitamins, and minerals
– Contains no saturated fat or cholesterol found in dairy products
– Often has less sugar and calories than dairy-based smoothies
– Provides hydration from the liquid ingredients
– Gives probiotics from non-dairy milks like coconut or soy yogurt
– Features phytonutrients and antioxidants from fruits, vegetables, nuts, and seeds
– Offers variety by allowing you to rotate different non-dairy liquids
– Prevents waste by using up ingredients you have on hand
– Can be tailored to meet many different dietary needs or restrictions
Non-Dairy Smoothie FAQs
Here are answers to some frequently asked questions about making smoothies without dairy:
How do you make a smoothie creamy without milk or yogurt?
Use bananas, avocados, soft silken tofu, nut butters, or soaked cashews to help create thickness and creaminess. You can also use oat milk or coconut milk yogurt for a boost of natural creaminess.
Do you need liquid for smoothies?
Not necessarily. You can make smoothies with just frozen fruit, vegetables, and ice. But adding a splash of non-dairy milk, juice, or water helps blend everything together smoothly. Liquid ingredients also allow you to adjust the thickness.
What can I use instead of milk in a smoothie?
Popular non-dairy milk options include almond milk, coconut milk, oat milk, soy milk, rice milk, hemp milk, and cashew milk. You can also use water, fruit juices, coconut water, or coffee.
How do you make a smoothie without yogurt or milk?
Use frozen banana slices or avocado for creaminess. Add non-dairy milk like almond or soy milk. Or use silken tofu or soaked cashews to replicate yogurt’s texture. Check out dairy-free smoothie recipes online for more ideas.
Can I use water instead of milk in smoothies?
Yes, you can use water in place of non-dairy milk in smoothies. This creates a lighter, more refreshing drink. Make sure to include banana, avocado, nuts, or other ingredients for creaminess. Add extra sweetness from fruits or honey to balance the water.
In Conclusion
Smoothies made with non-dairy ingredients like almond milk, oat milk, coconut water, and fruit juices can be just as delicious, nutritious, and satisfying as traditional dairy-based smoothies. With so many milk alternatives available, it’s easy to avoid dairy and still enjoy a cold blended treat.
Be creative and choose fruits, vegetables, nuts, seeds, spices, and liquids that suit your individual taste and dietary needs. Taking a few simple steps like using frozen produce and adding bananas or avocados for creaminess can help non-dairy smoothies mimic a milkshake-like texture and taste.
Whip up a refreshing dairy-free fruit and veggie smoothie or a decadent chocolate non-dairy shake. Either way, you’ll be getting a healthy dose of nutrients and flavor in every sip.