Perfectly Portioned, dairy-free Smoothies

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Smoothies are a little sneaky. There are all kinds of fancy recipes out there calling for lots of different add-ins that usually result in a pretty high sugar shake. But here at Clean Kitchen we teach our clients how to make perfectly portioned smoothies so things do not get out of hand. Check out 3 dairy-free smoothies, that are not only simple, but tasty as well!

It is as simple as sticking to our meal habits, protein + plants + fats = meal.

Pick a protein source

Depending on preference, you can choose any protein supplement option. Personally, I have to use dairy-free or lactose free options. But there is no doubt about it, the whey protein options are probably going to be tastier to you.

Dairy free, plant-based protein supplements or collagen powders are not the tastiest add-ons. Personally, I like using unflavored collagen powder with stevia and extracts for flavor.

Usually, plant based supplements are not very sweet, but do not fear! Just add in some extra stevia and use some flavored extracts and you are golden! The pre-made plant based shakes are better tasting that the powder versions. You can simply use this as your liquid for the smoothie.

My preferred powder: Unflavored Vital Proteins Collagen or Bubs Unflavored Collagen. You could also try some of the flavored collagens as well.

Lactose free: Muscle Milk pre-made shake

Plant based: Vega shakes or Evolve shakes taste the best in my opinion, and I have tried A LOT. These come in several flavors as well.

Liquid

In total, I wanted 1 cup of liquid added in the blender. Either use almond or cashew milk, or if using a pre-made protein shake you could use that as well. You may want to add a few ice cubes as well.

Pick Your Carbs

Choose 1-2 plant sources for sweetness and texture.

  • about 65 grams banana, the size of a small – 1/2 medium size banana
  • small-handful of berries — strawberries, blueberries, blackberries
  • Citrus – like a mandarine orange
  • 100 grams of a sweet potato— about 2 inches thick, 2 inch diameter of a sliced baked potato 
  • avocado

Add in the greens!

  • Spinach is the easiest to add in and hide if you don’t like leafy greens. 

Fats 

Most times nuts, seeds or nut butter are used, but also think about avocado—mellow flavor and would make it super creamy without using dairy.

  • 1 tbs of nut butter
  • small handful of nuts or seeds
  • 1/4 avocado

Banana Spinach Smoothie

  • 50 grams of banana – small to 1/2 medium size banana
  • 2 handfuls fresh spinach
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop unflavored collagen protein
  • 1 tbs almond or peanut butter
  • 1/2 tsp almond or vanilla extract*
  • 7-8 drops stevia, to taste*
  • *substitute these out if using a vanilla flavored protein source. For example, I have made this smoothie another way using 1/4 cup Muscle Milk Vanilla shake, 3/4 cup almond milk. I find the MM shakes very sweet and this was plenty for me. For this reason I kept my collagen powder in the shake as well to keep the protein amount up.
  • Kid approved! My son subbed out the spinach for blackberries and loved it!

Sweet Potato Turmeric Smoothie

  • 100 gram sweet potato — about 1 inch thick, 2 inch diameter of a sliced baked potato 
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop unflavored collagen protein* 
  • 1/2-1 tbs nut butter
  • 1/2 tsp maple extract*
  • 1/8 tsp turmeric 
  • 1/8 tsp cinnamon 
  • Pinch salt
  • 7-8 drops stevia*
  • *Substitute out if using a flavored protein supplement. If using a powder, you will most likely need more almond milk.

Berry Avocado Smoothie

  • 1/2 cup blackberries or any berry
  • 1 mandarin orange
  • 1/4 avocado
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop unflavored collagen protein* 
  • 1/2 tsp vanilla extract*
  • 7-8 drops stevia*
  • *Substitute out if using a flavored protein supplement. If using a powder, you will most likely need more almond milk.

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