Gluten-Free, Dairy-Free Smoothies: Well-Balanced "Mini-Meals"
MAKES TWO 8-OUNCE SERVINGS
[Updated June 28, 2016]
Here’s a go-to food for quick nutrition with limitless options. Include a gluten-free, dairy-free protein powder (rice or hemp) and a tablespoon of ground flax seeds or salba seeds for a balanced mini-meal. Throw in fresh spinach to boost nutrients without impacting taste. For a creamy texture, blend in a banana or avocado. Ice transforms a smoothie into soft-serve-style frozen dessert that can be eaten with a spoon.
Directions: Using our chart below, place ingredients from all three columns of the smoothie flavor of your choice in a blender. Process until smooth.
|FLAVOR||FRUIT||PROTEIN (optional)||LIQUID (1/2 cup)|
|Kermit's Delight||1/2 ripe pear, 1/2 cucumber, 1 cup spinach, 5-6 fresh mint leaves||1/2 avocado, 1 tablespoon protein powder||juice of 1 lime/lemon, 1/2 cup water or coconut water|
|Just Peachy||1 fresh or frozen banana, 1/2 cup peaches or apricots||1-2 tablespoons protein powder||mango nectar, coconut milk/coconut water|
|Blue Hawaii||1 fresh or frozen banana, 1/2 cup blueberries||1/4 cup walnuts or 2 tablespoons protein powder||pineapple juice, orange juice, coconut water/coconut milk|
|Strawberry Swirl||1 fresh or frozen banana, 1/2 cup strawberries||None (serve with protein in meal)||mango nectar, orange juice, coconut milk/water|
|Berry Buzz||1 cup mixed berries: raspberries, strawberries, cherries, blackberries, blueberries||1-2 tablespoons protein powder||1 cup cranberry, cherry or pomegranate juice and 4-5 ice cubes|
|Mellow Melon||1 fresh or frozen banana, 1/2 cup cantaloupe||1-2 tablespoons protein powder||mango nectar and 4-5 ice cubes|