Make a Healthy Dairy-Free Smoothie


I've found a number of smoothie recipes that add extra sugar or even honey to make the drink taste sweet. However, I think most homemade smoothies are sweet enough with just a few simple and healthy ingredients.

My toddler and I both love smoothies, especially for breakfast.  I especially love them because they're so simple and you can throw in whatever ingredients you like!  Here are the ingredients of one smoothie I made recently. 




  • 1/2 cup soymilk
  • 1/2 cup ricemilk
  • 2 bananas
  • 1 cup frozen strawberries (frozen from when we went strawberry picking!)
  • 1/2 or 1 cup fresh spinach

You might be thinking . . . spinach?  Yes, it may sound odd to add spinach to a smoothie, but you can't even taste it!  Adding spinach gives a smoothie so many additional nutrients that it's silly NOT to add it.  

The best thing about smoothies is that you can alter the amount of ingredients to you liking, and it will most likely turn out just as tasty.  

Put all ingredients into the blender. Blend until you're satisfied with the creamy texture.

My toddler usually eats his smoothie out of a small bowl with a spoon.  He also likes to dip his pancakes into the smoothie.  Another idea is to add cereal on top of the smoothie, along with fresh fruit. 

It's also fun for mommies (if you're not drinking it on the go!) to put the smoothie in a pretty glass and enjoy it as you would a fun adult drink. It's a small way to make yourself feel pampered.


Kathryn M. Martin is a wife and working mom of two who blogs about food, family and fun…with a food allergy twist, at


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