How to Make a Smoothie Without Milk
Unlike milkshakes, smoothies come in wider varieties. They don’t necessarily have to be made with milk. In fact, some of the best smoothies –if not all- are made with no milk whatsoever! So, if you’re lactose intolerant, or simply want to switch it up a bit and try out other liquids in your smoothie, this article is for you!
Many people who are allergic to milk think they can’t have a smoothie, assuming smoothies can only be made with milk. But that’s not true. There are many substitutes to cow milk that won’t harm you. From non-dairy milk to fruit juice, the possibilities are numerous! You just have to know where to look.
Below, I’ve listed 3 different options for you to choose from. Pick what’s best for you and don’t hesitate to play around with the ingredients a little to create your own unique smoothie. You just need to make sure not to mess up the role each ingredient has, because, yes, the elements you use in your smoothie should not be placed haphazardly, every ingredient is used for a reason and has a purpose.
Option 1 – Using non-dairy milk
As more and more people are choosing to go for plant-based milk and cut down on cow milk, this applies to smoothies as well. Kinds of milk such as coconut, almond, walnut, soy, and rice milk are all the rage at the moment! They are generally healthier and great alternatives for lactose intolerant people. There are even places that offer lactose-free cow milk.
And if you’re cheap like me, you can make almond milk yourself by soaking blanched almonds, grinding them and straining the liquid you obtain, which is the milk. This one is especially great because it contains vitamin E, protein and fiber, it’s low in fat and cholesterol free which makes it easily digestible.
Option 2 – Using water or fruit juice
If you’d rather just skip the milk altogether and make a 100% fruity smoothie while still maintaining the liquid element, then this option might be best for you. Just gather your usual ingredients, that includes your base fruits (preferably frozen for a thicker consistency), some ice cubes, a sweetener of your choice (honey, peanut butter…), a superfood for some extra protein (chia seeds, flaxseeds, or green leaves like spinach or kale). Now, instead of adding milk, you’re gonna be using a cup of water, orange juice, or coconut water. They all work great in smoothies.
Option 3 – Skip liquids altogether
Are you a fan of super thick consistencies? Do you like the natural taste of fruits blended together without any additives? Try these liquid-less smoothie ideas and see if it works out for you! Now, since you don’t have any liquid to help in the blending process, you’re gonna have to only use high water content fruits and vegetables, they will play both the liquid and base fruit roles. Some of the best high water content fruits are pineapple, lemons, oranges, watermelon, apples, cucumbers, strawberries…
As for how to make it, you simply throw in the high water content fruits in your blender first, blend until smooth then add some greens or frozen fruits, blend again until smooth and even then serve and enjoy!