on this website is not intended as medical advice. The choice really comes down to knowing when or how you want to consume a non-dairy milk and what flavor and texture profile you enjoy the most. She also recommends plant milks that are fortified with vitamin B12, calcium, and vitamin D (some of cow's milk's key nutrients)—especially for those who follow a vegan or heavily plant-based diet. https://diyprojects.com/non-dairy-products-for-smoothie-recipes If you are considering buying one of these milk alternatives at the grocery store, bear in mind that many are highly processed, so read the labels carefully. “Rice milk is a combination of rice and and water, with some oils added for creaminess," says Rizzo. Most grocery stores also offer almond milk, but make sure you choose an unflavored and unsweetened variety to prepare healthier dairy-free and sugar-free smoothies. But this juice should not be confused with coconut milk. Oat Milk. Please consult a Cashew milk has a distinct creamy taste, so if you don’t love cashews, you might not like this vegan, plant-based milk. qualified medical professional before implementing anything found on The watery juice inside fresh coconuts is often used in cooking and drinks. I think a smoothie will pair great with an after schoool snack. Almond milk is becoming increasingly popular as a dairy milk alternative. Milk Alternatives, Want to receive our monthly newsletter SMOOTHIE BUZZ?Sign Up Below. Smoothie Ingredients We also love almond milk for making smoothies. ", Per serving (1 cup): 30 calories, 2.5 g fat (0 sat), 5 g carbs, 4 g fiber, 0 g sugars, 10 mg sodium, 0 g protein. Whether you drink dairy milk or substitute any type of plant milk as your liquid smoothie ingredient, these are some of my favorite fruit shake recipes with milk: Easy recipe – combine chocolate milk and bananas with ice for a quick post-workout recovery smoothie with the right ratio of carbs to protein. Many of these substitutes are good sources of protein and calcium. ... Best for: Cereal, smoothies, and oatmeal. I've found giving them dairy in the afternoon after school sometimes curbs their appetite for dinner. A little spinach adds nutrients and vitamins. Per serving: 70 calories, 1 g fat (0 g sat), 12 g carbs, 2 g sugar, 0 g fiber, 110 mg sodium, 2 g protein, The OG non-dairy vegan milk, soy milk is still a great option. It has similar protein content to cow’s milk, which makes it taste rich but slightly chalky. "Thanks to the oat bran and chicory root extract in it, it's also a good source of fiber. It has a light texture and a slightly sweet and nutty flavor. Non-dairy milks have risen tremendously in popularity the last few years—remember the days when the only person drinking soy milk was your lactose-intolerant dad?—but thanks to the fact that many of them are shelf-stable, they’re more popular than ever in the pandemic.There are endless alt-milk options and brands available, making it hard to navigate nutritious choices. When buying , check the labels for the least amount of preservatives and other additives or better still, make your own. ", (No, there's no THC in this stuff, so you don't have to worry about any unexpected side effects...), Per serving (1 cup): 60 calories, 4.5 g fat (0g sat), 0 g carbs, 0 g fiber, 0 g sugar, 110 mg sodium, 3 g protein. ... Best for: Cereal, smoothies, and oatmeal. But with so many types of non-dairy milk to choose from in the grocery store, you may find yourself lost. on this website is not intended as medical advice to diagnose, treat, cure or prevent any disease. Basic nut milk is made by blending nuts with water to create a thick, milky substance. The 7 Best Dairy-Free Butters Vegans Can Buy, You'll Want To Buy ALL These Plant-Based Groceries, 27 Best Gifts For Your Vegan Friends And Family, 'I Tried Drinking Pea Milk Instead Of Regular Milk For A Week'. This recipe makes two non dairy smoothies so just cut back on some of the ingredients if you want one just for yourself. Caused by an inability to digest the sugar in milk (called lactose) it affects a significant number of people. “Using bananas gives the beverage natural sweetness,” says White. » The Best Non-Dairy Milk Alternatives If you have a lactose intolerance or milk allergy or you follow a vegan diet and wish to avoid dairy products, you may be looking for milk alternatives. I think a smoothie … To find the most nutritious milk alternative on the store shelf, “look for as much protein as possible, since protein is an important nutrient for satiety and helps maintain a variety of metabolic functions, in addition to its structural role in the body,” says dietitian Kelly Jones, RD. Per serving (1 cup): 120 calories, 2.5 g fat (0 sat), 23 g carbs, 0 g fiber, 10 g sugar, 100 mg sodium, 1 g protein. “I like this new oat beverage from Quaker because it's an excellent source of vitamin D and calcium," says Michalczyk. If you’re not a fan of almond milk there are plenty of other non-dairy milk … For others, it's lots of talk about milk sensitivities and lactose intolerance (and the gas and bloating that often accompany them). If you’re going to whip up horchata or any other smoothie, be sure to use one of our favorite blenders . It contains all ten amino acids, is very high in omega 3 fatty acids, calcium and iron and low in saturated fats. “Soy milk is the highest in protein compared to other non-dairy varieties, and contains a full panel of amino acids," says White. Thanks to a higher carb count, oat milk has a smooth taste and texture, making it perfect for smoothies, lattes, and other creamy foods. “Hemp milk has a nutty flavor and drinkable consistency," says White. Ideal for those who are lactose intolerant or anyone wishing to avoid dairy, nuts are also high in healthy fats which help to prevent high blood pressure and heart disease. Best Non-Dairy Milk for Smoothies: Pea or Almond Milk. Carrot Smoothie - Just Like Carrot Cake in a Glass, Kiwi Smoothie Recipes - A Healthy and Speedy Way to Start the Day, Kiwi Banana Smoothie - An Instant Vitality Boost. Best Non-Dairy Milk for Smoothies: Pea or Almond Milk This is a toss up between pea milk and almond milk. Please consult a Per serving (1 cup): 120 calories, 10 g fat (2 g sat), 6 g carbs, 1 g fiber, 1 g sugar, 180 mg sodium, 2 g protein. "There are so many options and they are all so different.”. Because coconuts are a source of healthy MCTs, drinking coconut milk … This dairy-free milk might be one that’s more subject to personal taste, and that’s just fine. On the plus side, it is gluten-free, cholesterol-free and rich in lauric acid, a substance found in human milk. Advertisement. It is characterized by bloating, stomach pains, wind and even diarrhea. Oat milk is naturally sweet, making it great for baked goods like cakes and cookies. But it can also come loaded with sugar. “Coconut milk contains no protein and virtually no carbs, but is higher in fat than many other non-dairy beverages because coconut is high in fat,” says White. Flax Milk. Now, you've got about a million and one non-dairy milks to choose from if you want something creamy and delicious to put in your latte, oatmeal, or bowl of cereal. Pea milk boasts a fair amount of protein and calcium, and since most people make smoothies to … Harder to find that other types, it is worth considering, as it really delivers nutrition-wise. “You'll see sunflower lecithin on most labels, which prevents the milk from clumping," says Michalczyk. Oat milk, like rice milk, is high in sugar without the calcium and protein content of cow’s milk and is not recommended for those with a gluten intolerance. "Cashews are naturally high in monounsaturated and polyunsaturated fat,” Michalczyk adds. "For these reasons it’s a good pick for post-workout recovery.”, Per serving (1 cup): 100 calories, 5 g fat (1 g sat), 4 g carbs, 3 g sugars, 1 g fiber, 35 mg sodium, 9 g protein. Not sure where to start? The best solution is to make your own from fresh or unsweetened shredded dried coconut. It can be difficult to obtain, usually only available in health food shops. Coconut milk is an excellent choice for creaminess. It contains more protein and iron, less fat, fewer calories and no cholesterol, but has about one-fifth the calcium of cow’s milk. Flavored soy milks can contain between 6 – 18 grams of added sugar. The two proteins in milk, whey, and casein, have the ability to preserve lean muscle mass and improve metabolic health … I'm new to smoothie making and wanted to find some that were made without any milk or dairy. Canned coconut milk can also contain sugar and other additives. These non-dairy smoothies are an amazing way to kickstart your day, brighten your afternoon or satisfy your craving for dessert. “Cashew milk is best to use for things like homemade dressings and sauces," says Michalczyk. this website. The information Enjoy Smoothies is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com  This site receives a small commission from all affiliate links and third-party advertising. If you’re not a fan of almond milk there are plenty of other non-dairy milk options to try like cashew, oat, and soy. Kale Smoothie 1 cup chopped kale, juice from 1/2 a lemon, 1/4 an avocado, 1/4 cup blueberries, 1/4 cup pineapple chucks, 8 ounces milk, 1 tbsp almond butter, 3 ice cubes For these 2 … Fortunately there are other options such as soy, rice and nut milks. 3 of 12. And, hey, some people just don't like the taste of cow's milk. Per serving (1 cup): 50 calories, 4 g fat (1 sat), 1 g carbs, 1 g fiber, 0 g sugar, 250 mg sodium, 1 g protein. Almond milk is one of the most popular dairy-free options and is incredibly versatile. I'm new to smoothie making and wanted to find some that were made without any milk or dairy. Just keep in mind that it's pretty bland from a nutrition perspective, Rizzo says. It is nevertheless high in niacin and vitamin B6. Subscription is FREE!Don't worry - your email address is totally secure. Supermarket aisles are packed with dairy milk and milk alternatives, and choosing the healthiest variety isn’t just about the fat content anymore. Quinoa milk is made by soaking ground quinoa in water and then straining out any solids. 5 Healthy Non-Dairy Smoothies. Hemp is trending. Blended frozen bananas, strawberries, spinach and almond milk make this smoothie as delicious as it is vibrant. By Monica Latham, Copyright © 2016-2019EnjoySmoothies.com. Naturally free of cholesterol (like all dairy-free milk), flax milk contains omega-3 fatty acids, which are important for cognitive function. Is almond milk healthy, is oat milk healthy, is coconut milk healthy? This dairy-free milk might be one that’s more subject to personal taste, and that’s just fine. Pea milk boasts a fair amount of protein and calcium, and since most people make smoothies to drink their nutrients, pea milk is a great addition. 3 of 12. Berry Smoothie Makes 5 cups 1 cup cranberry or pomegranate juice 1 cup silken tofu, soy or other non-dairy milk, such as almond, rice, coconut or hemp (we love So Delicious® … And it’s super easy to make your own! It is a good source of magnesium, manganese, selenium and Vitamin E.   It is also a good source of unsaturated fat, flavonoids and potassium and contains less sugar than soy milk. Rice milk ’s nutrition profile is slightly higher in carbohydrates than most other non-dairy milk due to its source, which is a carbohydrate. But with so many types of non-dairy milk to choose from in the grocery store, you may find yourself lost. The information “Soy milk is the highest in protein compared to other non-dairy varieties, and contains a full panel of amino acids," says White. This may serve to sweeten the milk and make it more palatable, but has no nutritional benefit whatsoever. Plus, "many also contain thickeners and sugars, for taste.". The most common are almond, cashew and hazelnut. Though this milk is low in protein compared to regular milk, it's higher in healthy fats. Per serving (1 cup): 150 calories, 11 g fat (1.5 g sat), 6 g carbs, 0 g fiber, 5 g sugar, 135 mg sodium, 6 g protein, Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Almond milk is made with either whole almonds or almond butter and water. Shutterstock Pros. “Peas are environmentally friendly because they grow in regions that receive plenty of rain, so they don’t require much extra water,” says Rizzo. Mooala's plant-based milk is light and smooth and made with simple ingredients, including bananas, sunflower seeds, and cinnamon. Unfortunately, almond milk is not a great source of protein, with just one gram per cup serving, compared to regular milk's eight grams per cup. While there are a number of coconut milk beverage products on the market, So Delicious is fortified with vitamins D and B12, for additional nutrients. On the plus side, it is cholesterol and lactose free with high levels of Vitamin E and a good source of phytochemicals and folic acid. You'll never know by the taste if you add a few greens to your dairy-free smoothies. Most people add other ingredients such as agave nectar or dates to add a little sweetness. Per serving: 70 calories, 3 g fat (10 g sat), 1 g carbs, 0 g sugar, 0 g fiber, 160 mg sodium, 8 g protein. Just start with 2 tablespoons and add a tablespoon at a time if you'd like it thinner. "Pacific Foods' hemp milk contains iron and magnesium, and is higher in heart-healthy unsaturated fats. This is a toss up between pea milk and almond milk. By Jaclyn … Home “Suzie’s makes a quinoa milk that provides two grams of protein, which is much less than dairy milk but more than most nut milk,” says Jones. Coconut milk has 5.5 grams of protein, 5.3 grams of fiber, 13.3 grams of carbohydrates, and 631 milligrams of potassium. You may be able to find more information about this and similar content at piano.io, ‘Jarcuterie’ Is Your Personal Charcuterie Board, 50 Foods the World’s Healthiest Women Eat Daily, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, You Need A Charcuterie Wreath For Christmas Day, What Gal Gadot Ate To Get In 'Wonder Woman' Shape, 5 Mistakes That Can Ruin Your Meal Prep Routine, Isadora Baum is a freelance writer, certified health coach, and author of. Choose the unsweetened variety to minimize added sugar. With its low protein and calcium count, it is best to choose rice milk that has been fortified, otherwise you would need to incorporate other milks into your diet as well. This plant-based milk from Ripple is made with pea protein powder, along with a little oil and sugar for taste. Coconut cream is the thick, first extraction, followed by the thinner coconut milk. … High in fiber, one cup has only 60 calories, far less than full cream or even skim milk. View All. For this reason it is often fortified with calcium. This is a good thing, especially if you're pouring your macadamia milk in your morning coffee. ), these smoothies … Why choose dairy-free milk though? Made with water and either ground flax or flax oil, "the benefit of this milk alternative is that it contains omega-3 fatty acids,” says Jones. A combination that is energizing, detoxifying, refreshing and absolutely delicious. Lactose intolerance causes considerable pain and discomfort. to diagnose, treat, cure or prevent any disease. this website. Using almond milk in your smoothie will give you the same creaminess as cow’s milk but with healthier fats and fewer calories per cup. Here are the best non-dairy milks on the market, according to dietitians themselves. Rice milk is also a great non-dairy vegan option if you're allergic to nuts. Milk proteins are some of the best sources of amino acids out there. … The flavored versions should be avoided at all costs with their high sugar content. Coconuts have an edible kernel inside a hard brittle shell. The downside is that it contains 33 grams of sugary carbohydrates, far more than other types. Per serving (1 cup): 45 calories, 4.5 g fat (4g sat), 1 g carbs, 0 g fiber, <1 g sugar, 25 mg sodium, 0 g protein. The Best Milk Alternatives to Pour in Your Coffee, Cereal, and Smoothies, According to a Dietitian Good ol' soy milk reigns supreme, as does a new kid on the block — pea milk! Although it doesn’t provide as much protein or calcium as cow’s milk, it does provide many other nutrients for good health. “Good Karma's flax milk contains added pea protein, so it provides eight grams of protein, which competes with dairy milk,” Jones says. Whatever your reason for ditching the dairy-based stuff, you can easily swap out traditional milk for something that’s just as tasty, versatile, and nutritious these days. https://diyprojects.com/non-dairy-products-for-smoothie-recipes While it packs a decent punch when it comes to calcium, almond milk … “I recommend opting for unsweetened almond milk that does not contain extra sugars,” says dietitian Maggie Michalczyk, RD. Just know that, whatever you choose, your plant-based milk won't provide dairy milk's exact nutritional benefits. Lactose intolerance causes considerable pain and discomfort. It is among … Coconut cream and coconut milk are made by soaking grated coconut in boiling water then squeezing and straining the cooled pulp. 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