Creamy Berry Smoothie (Dairy Free)

Smoothies are the perfect food when you’re craving something sweet but want to eat something real. I always add lots of healthy fats and protein to my smoothies for a healthy snack or meal. This creamy berry smoothie is perfect for kids who want something sweet and satisfying. In fact, my kids invented this one!

History of the Smoothie

The smoothie as we know it has been around (in the U.S.) since the natural food movement of the 1960s and ’70s. At that time, smoothies were most often made from fruit, ice, and juice. But this kind of beverage dates back much further in other cultures. For example, people in Latin America and India have been making fruit smoothies for much longer.

But smoothies made from only fruit and juice are not actually that healthy. Both are high in (natural) sugars and can send blood sugar out of whack. Today, there are many variations of smoothies that contain healthy fats and proteins, making smoothies a true health food (if made right).

Elements of a Healthy Smoothie

As I mentioned, smoothies made with just fruit and juice are very high in sugar. Yes, it’s natural sugar, but still a lot of sugar in one drink. But fruit is also a great source of vitamins, minerals, and fiber. So to balance the smoothie I like to include the following:

• Fruit – for flavor and sweetness (plus nutrients)
• Protein – also important for balancing blood sugar and keeping you full. Ideas include nuts or nut butter, collagen (not gelatin which will make the smoothie gel), and seeds.
• Fat – helps balance blood sugar, keeps you full, and makes the smoothie creamy. Some ideas include avocados, coconut oil, butter, and nut butter.
• Non-juice liquid – I’m not a fan of juice since it’s all the sugar of fruit without the fiber (and is often pasteurized so there is little nutrition left). I prefer milk or non-dairy milk instead. It also helps make the smoothie creamy. Water is another choice that works fine when you include fatty ingredients.
• Greens – My smoothies tend to be more veggies than fruit. Add a handful of spinach or a scoop of greens powder to really up the nutritional content.

My Brain-Boosting Smoothie is a good example of this kind of smoothie. It’s low in sugar and packs a lot of healthy fats and protein.

Want More? Healthy Smoothie Recipes for Your Sweet Tooth

If you’re craving something sweet but want it to be healthy too, smoothies are perfect. Here are some of my favorite recipes:

• Pumpkin Pie Spice Smoothie – This recipe is an autumn favorite that satisfies the pumpkin spice craving.
• Cucumber Lime Green Smoothie – Veggie packed and delicious, this smoothie is perfect for getting more vegetables into the diet.
• Cucumber Melon Mint Smoothie – A combination of all the best of summer, this recipe is easy to make and refreshing.
• Avocado Mint Smoothie – Doesn’t this sound good? Shamrock shakes don’t have to be reserved just for St. Patrick’s Day when made with real food!

Creamy Berry Smoothie Recipe

This smoothie made with bananas, blueberries, almond milk, and a little cashew butter for protein is a super fast and healthy snack.

Prep Time 5 minutes mins

Calories 204kcal

Author Katie Wells

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Servings

3 cups

1x2x3x

Ingredients

• 2 cups frozen blueberries
• 2 bananas
• 1 cup almond milk
• 2 TBSP cashew butter
• 1 tsp homemade vanilla extract

Instructions

• Combine all ingredients in a blender and blend until smooth, adding additional almond milk if necessary.

Nutrition

Nutrition Facts

Creamy Berry Smoothie Recipe

Amount Per Serving (1 cup)

Calories 204 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Sodium 111mg5%

Potassium 415mg12%

Carbohydrates 35g12%

Fiber 4g17%

Sugar 19g21%

Protein 3g6%

Vitamin A 105IU2%

Vitamin C 16.4mg20%

Calcium 114mg11%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

Feel free to sub out the milk and cashew butter for your favorite nut milk and butter.

What your favorite smoothie to drink? Will you try this berry smoothie?