4 DAIRY FREE Smoothie recipes

4 DAIRY FREE Smoothie recipes

At Zing Wellbeing we include the best ingredients in all our recipes to support your gut and nutritional health.

That is why we often use almond milk and almond butter in our recipes.

Almond milk is actually made from processing almonds, water, and sometimes other additives. It’s high in vitamin E.

Vitamin E promotes eye and skin health and may play a role in protecting against conditions like heart disease.Almond milk is naturally dairy-free, meaning it’s suitable for vegans, as well as people with a dairy allergy or lactose intolerance.

At only 39 calories per cup (240 ml), almond milk is very low in calories compared with cow’s milk and other plant-based beverages. It also contains various nutrients.

Join Zing Wellbeing now to access all our healthy and nutritionous recipes and chat to our fully qualified experts about your healthy and wellbeing concerns.

4 DAIRY FREE Smoothie recipes

Banana Almond Smoothie

Serves 1

INGREDIENTS
• 1 banana
• 1 cup unsweetened almond milk (or milk of choice)
• 1 tbsp almond butter
• 1 tbsp chia seeds
• 1 tsp honey

METHOD
Blend all ingredients until smooth

Benefits
Chia seeds provide fibre that supports a healthy digestive system.

Almond butter provides healthy fats that support brain function and heart health.

Banana provides natural sugars for a quick energy boost.

CALORIES + MACRO NUTRIENTS
FAT 12g
CAL 300
PROTEIN 8g
FIBRE 8g
CARBS 40g

Berry and Spinach Smoothie

Serves 1

INGREDIENTS
• 100g mixed berries
• 50g spinach
• 1 banana
• 200ml almond milk (or milk of choice)
• 1 x serve of protein powder

METHOD
Blend all ingredients until smooth. 

Nutritional facts 

CALORIES + MACRO NUTRIENTS PER SERVE

FAT 4g
CAL 320
PROTEIN 25g
FIBRE 13g
CARBS 55g

Benefits

Berries are rich in antioxidants that help fight inflammation and protect cells from damage.

Spinach and banana provide a good amount of fibre, which supports healthy digestion and regular bowel movements. Spinach is rich in vitamins A, C, and K, as well as iron and calcium.

Bananas provide potassium, which supports healthy blood pressure levels.

Berry Smoothie

Serves 1

INGREDIENTS
• 1 cup almond milk (or milk of choice)
• 150g mixed berries
• 1 banana
• 1 tbsp chia seeds
• 1 scoop protein powder


METHOD
Blend all ingredients until smooth.

BENEFITS:
Mixed Berries are high in antioxidants and fibre, supporting immune function and digestive health.

Banana provides potassium, which helps maintain healthy blood pressure and muscle function.

Protein powder helps to meet daily protein needs, supporting muscle repair and growth.

CALORIES + MACRO NUTRIENTS PER SERVE

FAT 10g
CAL 350
PROTEIN 22g
FIBRE 12g
CARBS 50g

Zing gut health shot

Ingredients:

  • 1 large slice of fresh pineapple
  • 1 large tablespoon of fresh ginger
  • 1/4 of a lemon (including the peel)
  • 1/2 teaspoon of turmeric
  • 1 cup of water
  • Ice (optional)

Blend all the ingredients together until smooth. This vibrant smoothie is not only refreshing but also a powerhouse of gut-friendly nutrients.

Caloric Content:

  • Pineapple (1 large slice, approx. 165g): 83 calories
  • Ginger (1 large tbsp, approx. 15g): 12 calories
  • Lemon (1/4 including peel, approx. 15g): 4 calories
  • Turmeric (1/2 tsp, approx. 1.5g): 5 calories

Total Calories: 104 calories

Benefits for Gut Health

  1. Pineapple:

    • Bromelain: Pineapple contains bromelain, an enzyme that aids digestion by breaking down proteins. Bromelain also has anti-inflammatory properties, which can help reduce gut inflammation and improve overall digestive health.
    • Fibre: Pineapple is a good source of dietary fibre, essential for healthy bowel movements and preventing constipation. Fibre also acts as a prebiotic, feeding the beneficial bacteria in your gut.

  2. Ginger:

    • Gingerol: This bioactive compound in ginger has powerful anti-inflammatory and antioxidant effects. Gingerol can help reduce gut inflammation and improve digestion.
    • Digestive Aid: Ginger stimulates the production of digestive enzymes, which can enhance nutrient absorption and alleviate symptoms of indigestion, bloating, and nausea.

  3. Lemon:

    • Vitamin C: Lemons are rich in vitamin C, which supports the immune system and has antioxidant properties that protect the gut lining from damage.
    • Alkalizing Effect: Despite their acidic taste, lemons have an alkalizing effect on the body. This helps maintain the optimal pH balance in the gut, promoting a healthy microbiome.
    • Limonene: Found in the peel, limonene has been shown to improve digestion and reduce heartburn and acid reflux.

  4. Turmeric:

    • Curcumin: The active ingredient in turmeric, curcumin, has strong anti-inflammatory and antioxidant properties. It can help soothe the gut lining, reduce inflammation, and support the growth of beneficial gut bacteria.
    • Antimicrobial Properties: Turmeric can also help balance gut flora by inhibiting the growth of harmful bacteria.

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