Certainly not, all smoothies are not all made with milk!
Many modern diets shun the use of dairy for a multitude of reasons such as gas, bloating, diarrhea, avoiding animal products and much more.
Some may have an allergy or intolerance to components of milk such as lactose and/or casein and some research suggests up to 75% of people will develop a lactose intolerance over their lifetime.
With all of this, comes the abundance of dairy substitutes.
This gives you endless possibilities for the base of your smoothie.
The liquid part of your smoothie is not just something to be disregarded as an afterthought.
It forms an integral part of the smoothie in fact, with the ability to enhance flavour as well as add in some important nutrients.
Let’s look into some of the popular alternatives you have.
Why are we talking about avoiding milk and having yoghurt, another dairy product?
Well, during the fermentation process, the lactose in the milk is used as a food source for the bacteria, thus if fermented for long enough yoghurt can have little lactose remaining.
For those with a casein intolerance or dairy allergy this may still not be the best choice to add into your favourite frozen smoothie recipe.
This is not to be confused with coconut flavoured yoghurt, this is yoghurt made from coconuts.
And you can use it in your smoothies as you would regular yoghurt.
It seems we’re going a little coconut crazy here at Super Cubes.
Coconut water is a great way to consume those much needed daily electrolytes.
And here’s a Pro Tip for you.
Make sure to check the coconut water labels, there is absolutely no need to get one with added sugar because coconuts are already quite sweet with naturally occurring sugars.
Finally, coconut water goes fantastically with any type of berry smoothie.
What are plant milks?
Well, you don’t have to milk the plant if that’s what you were thinking!
Plant milks are simply blending the ingredient with some water and then filtering out the pulp.
There are plenty of options which we’ll delve into below, but first, some things to look out for when you're choosing a plant based milk to add to your frozen smoothies.
Avoid added extras such as added sugars, ‘natural flavours,’ carageenan and more in the plant milk (again, read your food labels).
If you can’t find a plant milk you like the taste or texture of at the store, well then feel free to make your own.
There are plenty of recipes online for making your own plant milks, all you need is a blender, a nut milk bag and whatever you’re making the milk from.
Soy milk is one of the higher plant milk sources of protein and calcium, soy also contains some fibre, essential fatty acids, some B vitamins and more.
Soy has been found to lower the risk of osteoporosis in women.
It’s also a somewhat common food to have an allergy towards, so beware if you suspect that is you.
Of the plant milks listed, oat milk has one of the highest levels of fibre, it also contains some calcium (though not as much as soy), as well as many other vitamins and minerals.
Oats are commonly prepared alongside wheat, and thus should be avoided by those with known issues to gluten.
Oats also contain a similar protein to gluten known as avenin.
Almond milk is another relatively easy milk to get a hold of at the supermarket and is also available in lots of cafes these days.
Like the aforementioned plant milks, almonds also contain some protein, calcium and fibre, though not as much as the soy or oat milks.
If none of the above appeal to you, or you have no other ingredients in your fridge or pantry then water is definitely the go to for your top frozen smoothie recipe.
It is much less flavoursome than the other options so you may need to compensate by including more solids in your blender alongside it.
And we all know we don’t need much of an excuse to boost up our smoothies flavour with a few extra ingredients.
Blending it all up
If you tolerate dairy well, love the taste of it and feel good having it, then go for it and add it to your frozen smoothies.
Then you can say to yourself, yes, all smoothies are made with milk.
If not, or you’re just looking for an alternative, how about trying one of the options above as a substitute?
Better yet, why not learn a new skill and make your own plant milks, then you can use them in all of your smoothies!