Non-dairy smoothie recipes

How to Make a Smoothie Without Milk


There are countless liquids that you can add to green smoothiesβ€”and most of them aren’t dairy! This article will show you how to make a smoothie without milk.

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When making green smoothies the liquid-base is one that is often overlooked, but the reality is that the liquid that you use for the base of your smoothie is just as important as any other part.

The main reason for changing the liquid base is similar to the reason that we rotate our greens: When we use different liquid bases we give our bodies the opportunity to use many more available nutrients. Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? In order to help you know which liquids are best for you we made a list of the most popular bases and highlighted how they affect your health.

How to make a smoothie without milk (or dairy):

Every ingredient in your green smoothies should be placed with a purpose.


Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and its simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.

CLICK HERE for a smoothie recipe with water.

Almond Milk

Almond milk is a lactose-free, warm flavored liquid that will provide you with vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free. If possible, find an unsweetened kind of almond milk to stay away from the high amounts of sugar. Its a great base for those fall months!

CLICK HERE for a smoothie recipe with almond milk.

Coconut Water

If you are looking for an all-natural sports drink, then you’ve found it! Coconut water is filled with electrolytes and potassium, which are two nutrients your body craves when expending lots of energy. It’s low in calories, fat, and sugar meaning that this is the liquid-base you want when working out. Use it in the morning to kickstart your action-packed day.

CLICK HERE for a smoothie recipe with coconut water.

Coconut Milk

Coconut milk is squeezed from the meat of the coconut which produces a sweet and tasty liquid. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.

CLICK HERE for a smoothie recipe with coconut milk.

Fresh-Squeezed Juice

Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer an array of vitamins and taste good, too. The thing to keep in mind about fruit juices is their high sugar content. When using fresh squeezed fruit as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice baseβ€” like 1 cup fresh squeezed orange juice and 1 cup water.

CLICK HERE for a smoothie recipe with orange juice.

Rice milk

If you struggle to digest lactose in milk, or are just looking for something different, then try using rice milk as a liquid-base in your green smoothie. Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow’s milk–and you can get the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.

Green Tea

Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. The secret? It contains a high concentration of polyphenols, which are a specific type of antioxidant. These antioxidants are also known to rejuvenate skin cells and give you a clearer complexion. Sweet! Right? Green tea does contain caffeine, which makes it a great base for those who are trying to transition from a morning cup of coffee to a green smoothie (no headache this way).

CLICK HERE for a smoothie recipe with green tea.

7-Days of Dairy-Free Smoothies:

Try drinking one green smoothie a day for a week, all without using dairy milk as a liquid base. The Simple 7 Challenge gives you seven recipes, a shopping list, and tips on how to blend your smoothie in under seven minutes each day!

Click here to start the 7-day smoothie challenge.

Which liquid base from the list above sounds the tastiest?


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  1. Tetcha Simmer says:

    I have just found your book and website so I started the challenge this week. I have Oral Allergy Syndrome which has always made eating raw apples, kiwis, pears, cherries impossible. Since starting the challenge I have learned the hard way that I am also highly allergic to raw almonds (aka almond milk) and coconut (aka coconut milk and water) so these need to be added to my banned foods list now.
    Your recipe book offers awesome tips for substitutions but I still struggle with which liquids to substitute.. I don’t want to add calories with fruit juice and I have never had a problem with regular dairy milk but I read your comments about it being hard on the digestive system… Can you give more information on this? Also if I just substitute water instead how do I make up the flavor so my smoothie doesn’t taste watered down? Any tips are most appreciated!

    • SGS Rawkstar Jess says:

      Hey Tetcha. πŸ™‚ Sorry to hear about your struggles, that must be frustrating. Glad you’re joining us for the challenge! Are you allergic to oats? I have recently switched from using mostly almond milk in my smoothies to using mostly oat milk and I really like it. You can use coconut water, which will add some flavor to your smoothies and herbal teas make a great liquid base. And really, you can never go wrong with water. I never feel like using water in my recipes makes my smoothies taste watered down. Happy blending!

  2. Anna says:

    Water worked perfectly for my berry smoothie! I also used a little ice cream to add the milk flavor. We are under quarantine and we don’t have milk.

  3. Ronda says:

    I don’t like any kind of milk, dairy or otherwise. So I’d prefer water, green tea or juice based smoothies.

    • SGS Rawkstar Jess says:

      I think many people agree with you, Ronda! We have so many awesome recipes that use water, coconut water, juice, or green tea that you’ll never run out of smoothies to make. And, if you see a recipe you think you might like but it calls for a plant-based milk as the liquid base, you can most certainly sub one of your fave liquid bases instead. One of the best things about our recipes is you can tweak them to make them your own! Happy blending! πŸ™‚

  4. ozgur says:

    thanks πŸ˜‰

  5. I love using kombucha. It gives your smoothie a sweet/sour punch without all of the sugar. Here’s one of my favorites using mango kombucha.

    • SGS Rawkstar Amanda says:

      Hi Kristen,

      What a great idea and thank you so much for sharing! Making homemade is definitely on my to-do list!

  6. Abby says:

    I wonder if mineral water would give you a nice fizzy change without adding calories?

    • SGS Rawkstar says:

      Hi Abby,

      Mineral water is a great idea! And while we don’t include it in our recipes, I have seen many “fizzy” smoothies on Pinterest.

  7. Connie Gauthier says:

    Sometimes a little carbonation is nice for a change. I use gingerale.

  8. QnCeeCee says:

    So many good ideas, thanks for this site! Now I can Smoothie Happily Ever After!!!!!.

    • SGS Rawkstar says:

      Hi QnCeeCee,

      Thanks for blendin’ with us! “Smoothie Happily Ever After”…love it!

  9. Gail says:

    And it’s okay to use almond milk with greens in powder form? Someone told me to only use water???

  10. Tim says:

    I put 12 ounces of craft beer and a slice of sausage pizza into my blender. For vegetables, I added some mushrooms and green pepper. It resulted in exclamations all around!!

  11. BRENJG says:

    Can you use camomile tea in your green smoothie?

  12. Gary says:

    What about using organic soy milk?

    • SGS Rawkstar says:

      Hi Gary,

      Thanks for reaching out. Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. Two great alternative to soy milk are unsweetened almond milk and coconut milk.

      We love them both!

  13. Marielle says:

    HI. I love coconut water as liquid-base for my smoothies, but am using in can coconut water purchased from grocery stores, is this OK?

    • SGS Rawkstar says:

      Hi Marielle,

      Don’t worry too much about the container. When reaching for a liquid base we suggest reaching for organic, sugar-free options, free of any yucky additives or preservatives. So take a quick peek at the ingredients before purchasing.

  14. Jane says:

    Thanks for the valuable info you are providing to us.
    I’ve been using yogurt for the smoothie liquid base.
    Is it okay? πŸ™‚

    • SGS Rawkstar says:

      Hi Jane,

      You definitely can! Especially adding greek yogurt to your green smoothie adds a great boost of protein to any green smoothie recipe. Personally, we reach for coconut milk yogurt, over dairy, as dairy can be pretty tough on your digestion. It’s also the #1 undiagnosed food allergy, so for that reason we leave it out of our diet for ourselves and our family. But it’s all about finding what’s best for you + your body!


  15. Amy says:

    Is it possible to use other types of tea, e.g. ginger, lemon or peppermint? πŸ™‚

  16. Esther says:

    Thanks for the valuable info you are providing to us.
    just a question,is okay if i make my green smoothies with same fruits every day? say watermelon, apple, pineapple & mango plus baby spinach). What can i add to make it more filling?

  17. Shannon says:

    I make water kefir and have a ton of it right now. I want to add it to my smoothies (and get back on the smoothie bandwagon because I have seemed to fall off). I was going to use it in place of water or juice, but I’m having a hard time locating recipes with those bases. Most of the recipes I see have almond milk, coconut milk or coconut water. I like to stick with a tried and true recipe because I’ve made some pretty nasty smoothies in the past.

    • SGS Rawkstar says:

      Hi Shannon,

      Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Feel free to swap in any liquid base you enjoy!

      Cheers πŸ™‚

  18. spee says:

    Def want to add kiefer milk to this!!
    Great probiotic

    • SGS Rawkstar says:

      Hi Spee,

      We love reaching for dairy free options. Do you love Kiefer Milk? Then go for it! We’re all about making green smoothies work for you + your body!

  19. Jason Howard says:


    So I just recently discovered the power of the smoothie and bought a Vitamix as smoothies cost so much at the juiceries :(. I’m trying to cut back on the sugar in one that I particularly like, it calls for Kale, Spinach, a banana, 1 C frozen mango, a bit of lemon juice and enough apple cider to balance it out. The apple cider adds close to 50g of sugar alone…. Any thought on what I could replace it with for this recipe? I don’t think almond milk or coconut water will be very good here.

    Thank you so much! Awesome new favorite site!!

    • SGS Rawkstar says:

      Hi Jason!

      Thanks for reaching out! We always say you can’t go wrong with good, old-fashioned filtered water :). If you want a little extra sweetness, you could always replace 1/2 of the normal amount of apple cider with filtered water. It may take a little experimenting to find what tastes best to you personally :).


  20. amber says:

    I have found your site very helpful during my challenge. I have made several of the smoothies with no problems but when I made the coco-Cherry smoothie it did not settle well with me. I believe it was the coconut milk because that was the first time I had used it in my smoothies. i think I will exclude this and try another liquid base when coconut milk is in the receipe

    • SGS Rawkstar says:

      Hi Amber!

      Thanks for reaching out! We’re all about making green smoothies work for you. We definitely encourage our community members to play mini-chef with their blenders to find what tastes/sits best with them :).

      Thanks so much for blendin’ with us! Cheers!

  21. E-Z says:

    Also do you think the green smoothie in place of breakfast, lunch, dinner.

  22. E-Z says:

    I just made my first green smoothie. I LOVE IT.
    I added water to it. How do you add tea to the green smoothie?
    I have a lot of different tea: lavender, green tea, mint, sleepy time, and detox tea.

    • SGS Rawkstar says:


      Thanks so much for reaching out! We’re so happy to have you as part of our community!

      Feel free to swap out the 2 cups water in your smoothie for 2 cups brewed and cooled tea :). Herbal teas are always great, and green tea is wonderful if you need a little boost of energy!


  23. Julie says:

    Hi, I just found yalls site from today’s email of I can say I’m very impressed, as well interested in your recipes. I just have a couple of question? If I don’t have fresh spinach for in the morning since one I want on can I use frozen? If so how do you calculate that? What brands of Coconut water do y’all like the best? Do you prefer the canned coconut milk vs. the refrigerator kind? I can’t wait to explore your site!

    • SGS Rawkstar says:

      Hi Julie!

      Thanks so much for reaching out! We’re so happy to have you as part of our community :).

      You can definitely use frozen spinach in your smoothie (1.5 cups frozen greens = 2 cups fresh), however, we’ve found that the frozen spinach you buy at the grocery store doesn’t have the best flavor in green smoothies. We personally like to buy big containers of greens and freeze them ourselves!

      As for coconut water, my personal favorite is Zico (it’s what they carry at my local Trader Joe’s!). But we like any brand where the only ingredient is coconut water (no added sugar). For coconut milk, most of our community members use refrigerated coconut milk for our recipes (the canned version is much more rich!), but we like to make our own!

      Hope that helps! Cheers + Happy Blendin’!

  24. Paula Foster says:

    Do I have to strain the juice

    • SGS Rawkstar says:

      Hi Paula!

      If your blender still leaves your smoothie a little chunky, you can absolutely strain it if you wish :). It’s all about making it work for you!

  25. ochiba says:

    I’ve been using milk in my kale and spinach/banana smoothies for years. I almost never drink juice unless I make it myself, so I’ve never considered it as a practical substitute.

    I desperately wanted a smoothie today but didn’t want to add the milk calories as I’m on a calorie count for this month. Thank goodness I found your site!

    That green tea base has got to be the most amazing smoothie base ever! I didn’t use cold green tea, but just brewed a fresh serving and drank it warm (another omg… amazing moment).

    Thank you very much for your tips. I will be trying other types of tea as liquid bases for my smoothies (like hojicha, jasmine, and scented green and black teas)

    Raw coconut water is a bit pricey, and I only treat myself to it occasionally, but I will also try that one of these days as well.

    Again, thank you for this post and I look forward to exploring more of your website–bookmarking it now : )

    • SGS Rawkstar says:

      Hi Ochiba,

      YAY! We’re so excited you found our site in this busy internet world + love hearing how you’ve introduced tea into your green smoothies!

      Cheers to health, happiness + leafy greens!

  26. Patty says:

    I just learned of your site last weekend while listening to Pat Flynn’s SPI podcast with Jadah. I am in love with your passion, mission and everything about Simple Green Smoothies. My question is that I have been drinking a green smoothie most everyday for a couple of years, and the recipe is basically the “Beginners Luck”. Well almost, the one I make I use kale, but can substitute spinach if I want and I put celery and avocado in mine. The other ingredient which I thought was essential to smoothies is the protein powder. I’ve looked at several of your recipes and is doesn’t look like any of them have a protein powder, whether it be soy or whey or otherwise. Do I need a protein powder or does that just add useless calories and what about the protein?
    Thanks again! I love SGS so far and I’ve only just begun!

  27. Sandra whyatt says:

    I have been using organic Apple juice, is there any nutritional value for using this instead of water?

    • SGS Rawkstar says:

      Hi Sandra,

      We love reaching for juices when blending our favorite green smoothies! Not only do they add great flavor, but additional nutrients! The thing to keep in mind about fruit juices is their high sugar content. When using fruit juice as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits (berries, peaches, apples) to balance out the sugar content.

      Hope this helps!

  28. Miranda says:

    I have been using vanilla soy milk in my smoothies lately. Is this good or bad?

    • SGS Rawkstar says:

      Hi Miranda,

      It’s all about finding what works for you + your body. Personally, we avoid large quantities of highly-processed unfermented soy products like soy milk, as it can interfere with nutrient absorption and leach nutrients from your body. Two great alternatives are unsweetened almond + coconut milk. We love them both!

      • Miranda says:

        Thank you! I’m going to start using coconut water and/or green tea this week instead of soy milk.

    • SGS Rawkstar says:

      Rawesome! Both are great options!

  29. Sidra Chaudhary says:

    Hi there, I was just wondering if you could suggest some ingredients that are really good for the skin, so that I can add them to my smoothies. Also is it possible to get rid of old facial scars by regularly drinking smoothies?

  30. steve says:

    Thank you for hosting such a wonderful resource! Is there a formula for base liquid to fruit and or vegetables?

  31. Anupama Bharathula says:

    Can normal milk be added?

    • SGS Rawkstar says:

      Hi Anupama,

      Of course you can! Personally we avoid dairy for ourselves + our family. If you weren’t aware, it’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But it’s all about finding what’s best for you + your body! πŸ™‚

  32. Pauladee says:

    Are there any dried fruits I can use to make the smoothies? E.g. apricots, dates, raisins, cranberries. Also what abut pumpkin seeds, sunflower seeds etc.? Thanks.

    • SGS Rawkstar says:

      Hi Pauladee,

      Thank you so much for reaching out! Adding dried fruit to your green smoothie is a great option! We simply suggest soaking them in water prior to blending, this will ensure your smoothie is free of any chunks! Blending pumpkin + sunflower seeds are a great way to add protein to any recipe!

      Cheers πŸ™‚

  33. Ros says:

    Hi I’m in Australia and just wanted to say how much I love your website. So much information and recipes. I love reading everyone’s comments on ingredients.
    Great work girls

    • SGS Rawkstar says:

      Hi Ros,

      Thank you so much for reaching out + sharing the love! We’re so excited to have you blendin’ with us! We especially love our Australian SGS Tribe! <3

  34. Amanda says:

    Any thoughts on alkaline water as a base?
    Is there really any merit to the claims of alkaline water? So hard to know!

  35. Kelly says:

    I get a little confused why it’s said coconut is so high in calories? I have the silk brand coconut milk unsweetened and the sweetened- the unsweetened has 45 cal per serving (1 cup) and the sweetened has 80 cal per serving (1 cup). Or am I misunderstanding? The chia seeds have 138 cal for 2 tbs. quite a bit higher in calories. I’m new to the green smoothies and am just trying to make the best choices! Thanks for your help πŸ™‚

  36. Joanne says:

    Hi. I am excited about my new journey with my green smoothies. I wanted to ask about the green tea option instead of water, etc. The green tea bags that I purchase to make hot tea… is that the kind of tea that you speak of? I realize I could make my green tea the night before and refrig to use in the morning for my green smoothie. Thanks for all the great info you give us to help our bodies. Joanne

    • SGS Rawkstar says:

      Hi Joanne,

      We’re so excited to be part of your journey! Your plan sounds perfect! We love brewing green tea the night before and allowing it to cool in the fridge overnight for our green smoothies the next day!

      Cheers πŸ™‚

  37. I always use almond milk, but I’m really looking forward to trying the green tea idea! Just to shake it up a bit. And green tea is so good for you, but I rarely drink it. A great way to get it in my diet! Thanks guys!

    • SGS Rawkstar says:

      Hi Michelle,

      YAY! We’re so excited to share new liquid base options with you! We hope you will reach back out + let us know what you think after blendin’ with green tea!

      Cheers πŸ™‚

  38. Jaco says:

    Maybe a duplicated question, I notice that I can freeze the prepared fruit and greens, but can I actually freeze the prepared smoothies? How long do they last? How much of the nutrients do I loose? Regards

    • SGS Rawkstar says:

      Hi Jaco,

      Yes you can! Frozen pre-blended smoothies are best enjoyed within 1-2 months. The freezing process will help preserve all of their green goodness, with minimal nutrient loss. We suggest thawing your pre-blended smoothie in the refrigerator the night before, and separation is natural, so give your smoothie a quick shake before enjoying!

      Looking for other ways to save time? Check out our favorite prep tip here…

      Cheers πŸ™‚

  39. Shae says:

    I want to try a few of the recipes here that use almond milk, but I’m not sure which to buy – the refrigerated version or the kind in the cartons on the shelf. Which would you recommend? I also have the same question about coconut milk – refrigerated or canned? Thanks so much!!

  40. Kelli says:

    I have always used yogurt as my liquid base, either greek or regular, whatever happens to be on sale. Is there a reason you don’t include it?

    • SGS Rawkstar says:

      Hi Kelli,

      Great question! It’s all about what’s best for you + your body. Personally we avoid dairy for ourselves and our family. It’s the #1 undiagnosed food allergy and can be pretty tough on your digestion. But if dairy has you feeling great + you love blendin’ with it…then go for it!!

  41. Ainsley says:

    How about using Hemp milk?

  42. linda says:

    hi im in south Africa, how do I get your book lets it?

  43. Meek says:

    I’m just starting out and was wondering can I use cactus water? I see that you recommend using coconut water and milk but do you recommend any brands specifically? I ask because the ones that I have seen have a high sugar content. Thanks!

    • SGS Rawkstar says:

      Hi Meek,

      Great questions! We’re always up for trying new liquid base options. I personally haven’t tried cactus water, but if you enjoy it, go for it!

      You’re right, we love blendin’ with coconut water as it’s super hydrating + packed with electrolytes. We suggest blendin’ with coconut milk occasionally, maybe as a date night dessert, as coconut milk can be high in fat. We make sure and reach for unsweetened liquid base options with limited processing – coconut does have natural occurring sugars so you will always see some level of sugar in the nutritional information.

      Cheers πŸ™‚

  44. Alberto says:

    How do you prepare de green tea for green smothies? Should I use the traditional hot green tea cup? Or do you wait until it gets colder?

    • SGS Rawkstar says:

      Hi Alberto,

      Great question! I steep a cup of hot green tea + allow it to cool prior to blending.

      Cheers πŸ™‚

  45. Jim says:

    When you blend, do you blend on low or high, and for how long?
    Do you have any videos covering this topic?
    FYI….I have a vitamix blender.

  46. Katie says:

    Hi there! If I have greens that are about to go bad, can I blend and freeze them for future smoothies? How many “spinach cubes” would equal one cup of greens?

  47. Fred Griffin says:

    I have already signed up for your 30 day challenge and ordered your book, Lets Eat, and plan to order your Simple Green Smoothies when it becomes available.

    Fred Griffin

    • SGS Rawkstar says:

      Hi Fred,

      You’re a total rawkstar! Thank you so much for your support!

      Cheers πŸ™‚

  48. Sami says:

    How long can I keep my smoothie in the fridge?

    • SGS Rawkstar says:

      Great question, Sami! Our green smoothies will keep in your refrigerator for up to two days! We suggest adding a small amount of lemon juice to help preserve their green goodness + storing in an airtight container!

  49. Kyesha says:

    I am just starting the green smoothies, im trying to transition and swap out my normal breakfast and lunch routine and do the smoothies. Is it ok to do the same greens like spinach for a whole week? Then the next week switch it up?

    • SGS Rawkstar says:

      Hi Kyesha,

      Yay! We’re so excited to have you blendin’ with us! It’s important to rotate your greens, switching it up each week is a great way to prevent oxalate build-up!

      Looking to use green smoothies as a meal replacement? Make sure to add protein + healthy fats to ensure you’re getting a complete meal. Learn more about our favorite meal replacement boosters here…

      Reach out with any questions! We’re here to help you along your green smoothie journey!

  50. Jennifer Salmon says:

    I have been using aloe juice for awhile now and I really like it. I mix in an assortment of ingredients like kale, kiwi, banana, cocoa, papaya, turmeric, maca, hemp protein, spirulina, chlorella, beets and other greens. I enjoy having a variety and just putting in whatever I’m in the mood for. Aloe is a little bit bitter but I find the other ingredients take away the bitterness. Thank you for your website.

    • SGS Rawkstar says:

      Hi Jennifer,

      We’re so excited to have you blendin’ with us + thank you for sharing your experience blendin’ with aloe! Aloe packs a great nutritional punch!

      Cheers πŸ™‚

  51. Regina says:

    All of my bananas are frozen but are a lil brown also when taking out of the freezer.

    • SGS Rawkstar says:

      Hi Regina,

      We love freezing bananas, its a great way to stock up + ensure your green smoothie is chilled to perfection! Bananas will brown slightly while frozen, but their delicious taste + nutrition will still be there!

      Cheers πŸ™‚

  52. Marsha says:

    Are there any specific smoothies to help with hypertensive individuals (high Blood Pressure)? What veggies and fruits can be mixed to reduce a HBP?

    • SGS Rawkstar says:

      Hi Marsha,

      Looking to combat high blood pressure, reach for ingredients like Blueberries, Watermelon, or fiber rich ingredients like Leafy Greens (especially turnip greens and mustard greens), Raspberries, Cinnamon, Pear, Flax Seeds, Beets, Carrots, Oranges, Strawberries.

      Check out our other heart healthy smoothie additions…


  53. sandra says:

    Hi, whats your opinion on freeze fruit and vegetables instead of fresh fruit and vegetables?

    • SGS Rawkstar says:

      Hi Sandra,

      Great question! Whether your freezing your own or buying frozen from the grocery aisle…we love frozen fruit + veggies! It’s the perfect way to enjoy your favorite fruits or vegetables when they’re out of season. We suggest blendin’ with at least one frozen fruit, to ensure a creamy consistency + that your smoothie is chilled to perfection!

      Have you tried freezing your leafy greens? Learn more here…

      • Claudia says:

        But also I think frozen fruit and vegetables are picked at their prime time and packed right away. There are chances that they are packed with much more nutrition than the fresh fruit you buy at the grocery store. Because the latter most likely was picked several days before they were ripe. Early harvesting is actually makes the fresh produce very low in nutrition. This is one of main reasons why we should seek locally grown produce. But I believe frozen produce is a good alternative in that regard.

      • SGS Rawkstar says:

        Thanks for sharing your insight, Claudia! πŸ™‚

  54. Michelle says:

    What about Oat Milk? I have replaced normal milk with oat milk and was wondering if it’s ok. It tastes great compared to almond and rice milk. Do you think it’s a good replacement?

  55. Danielle says:

    Hi! I’m new to smoothie making, and I was just wondering if I could use flavored waters (such as sugar free propel) to add some extra flavor? Also, I have ready to drink protein shakes and was just wondering if I could use these as my liquid base? Thanks so much!

    • SGS Rawkstar says:

      Hi Danielle,

      Thank you so much for reaching out! We prefer to blend with ingredients that are natural + unprocessed. Interested in blending with flavored water, try making your own! Here is one of our favorites…

      BLUEBERRY MINT COOLER | serves one
      2 cups filtered water
      1⁄2 cup blueberries
      5 mint leaves

      Adding a plant-based protein powder (hemp seed or brown rice protein powder are great options!!) to your green smoothie is a great way to add nutrients to your body, and to keep your body full + satisfied. Check out our other favorite plant-based protein options here…

      Thanks for blendin’ with us, Danielle!

  56. Ron says:

    I am interested in coffee for the liquid, or perhaps both coffee and almond milk. Can you suggest recipes?

    • SGS Rawkstar says:

      Hi Ron,

      Thanks for reaching out! Jen actually used green smoothies to kick her Starbucks habit, so we don’t include coffee in our recipes. Looking to add a boost of caffeine + antioxidants to your green smoothie, try blending with green tea!

  57. Amanda says:

    I’m super excited to start this. Although it’s halfway through the 30 day challenge, I’m so glad I came across this site. I’m looking to shed some lbs….any recommendations? Also I see mostly fruit, doespecially anyone add veggies?

    • SGS Rawkstar says:

      Hi Amanda,

      We’re so excited to have you blendin’ with us. Did you know our co-founder Jadah lost 25lbs in 3 months by replacing one meal with a Simple Green Smoothies?

      We’re making healthy lifestyle changes that will last a lifetime! Our goal for your is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.

      If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

      -Jump start your digestion
      -Burn excess fat
      -Reduce and expel bad cholesterol
      -Provide energy for your cardiovascular system
      -Detox and hydrate your body
      -Promote healthy bowel movement
      -Decrease your appetite for processed foods and sugars

      The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.

      Reach out with any questions!

      Cheers πŸ™‚

  58. Tisha says:

    What about natural apple juice for a base?

  59. Tisha says:


    What about natural apple juice for a base? I am just curious since my husband uses it. I do not want to mess up the calorie base of the smoothie. Thanks for your help!

    • SGS Rawkstar says:

      Hi Tisha,

      Great question! We love using fresh fruit juices, include apple juice! The thing to keep in mind about fruit juices is their high sugar content. When using fresh fruit juice as a liquid-base, be sure to use plenty of raw leafy greens and low glycemic fruits. You can also add water to your juice baseβ€” like 1 cup fresh apple juice and 1 cup water.

    • SGS Rawkstar says:

      You’re so welcome, Tisha! Thanks for blendin’ with us!

  60. Poppy G says:

    What about soya milk? shall we avoid soya milk for the green smoothies? Thanks

    • SGS Rawkstar says:

      Hi Poppy,

      Great question! We believe that small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. That’s why we love to reach for unsweetened almond milk and coconut milk. We love them both!

  61. Kelly says:

    Hi, I see that a lot of recipes call for almond milk. Because of allergy issues, I can’t use any type of nut products. What would you recommend as a substitute for almond milk for the creamy quality?

    • SGS Rawkstar says:

      Hi Kelly,

      If allergies are keeping you away from almond + coconut milk, try reaching for rice milk instead!

  62. Gail says:

    We use plain kefir for the liquid in our smoothies sometimes. Any opinions on that? Thanks!

    • SGS Rawkstar says:

      Hi Gail,

      Great question! A lot of our community has shared that they enjoy blendin’ with kefir. We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. We just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainlyβ€” broccoli, spinach and kale.

      It’s definitely a personal choice, and you just have to decide what works best for you and your family.

      • Rachael Allred says:

        Ah, but what about water kefir? Even better – coconut water kefir? All the probiotic awesomeness of dairy kefir minus the lactose. πŸ™‚

    • SGS Rawkstar says:

      Hi Rachael,

      I haven’t seen coconut water kefir, I’ll have to keep an eye out for it!

      Amanda, SGS Rawkstar

  63. Tammie says:

    What is your favorite brand of coconut water?

    • SGS Rawkstar says:

      Hi Tammie,

      I personally reach for Harmless Harvest, because it’s organic + minimally processed. You can pick it up at Whole Foods. We suggest reaching for a brand thats unsweetened, with the least amount of additives possible.

      Amanda, SGS Rawkstar

  64. Joan says:

    Hi, I have signed up for my second 30 day challenge to get summer recipes and because I missed the emails! I use rooibos tea as a liquid base in many smoothies. It goes great with cocoa containing smoothies. It also is full of anti oxidants, but has no caffeine. Give it a try. Thanks for all your support!

    • SGS Rawkstar says:

      Hi Joan,

      We love blendin’ with tea! Using tea, is a great option, when you’re trying to kick your morning coffee habit! Did our emails not reach your inbox? If so, our apologizes, technology is not always on our side. Send a quick message to our team at the link below and they’ll get the challenge recipes + shopping lists to your inbox right away!


  65. Simonei says:

    Love Rawing it. It’s my first week and going great. My only threat is chocolates but only had one for the week though. Any help?

  66. Joanne says:

    Hi I just started having smoothis for breakfast and lunch. However Im getting a lot of froth meaning it’s very thick at first then as it sits it gets thinner. My recipe is a cup each of coconut water, water,mango, peaches, spinach, kale and a handful of shredded carrots. Help

  67. Cindy says:

    My favorite liquid base is a straight peppermint sun tea – I make a gallon and have it in a spigot dispenser in my fridge. It gives such a nice background to just about everything.

    I had an amusing experience when I used cranberry juice (for tract reasons) – I blended it in my magic bullet with spinach, and it frothed so much that there was all foam, and only about a half inch of liquid in the bottom. Once I blended the fruit in it settled down, but it was pretty green and fuzzy there for a while!

    • SGS Rawkstar says:

      Hi Cindy,

      Thanks for sharing! Blendin’ with peppermint sun tea sounds like a great addition to your smoothies! It must be so refreshing! I’m going to have to give it a try!

      Amanda, SGS Rawkstar

  68. Kim says:

    Is the coconut milk you refer to from the can or out of the carton? There are so many varieties. If out of carton do you recommend the unsweetened, plain in all the recipes?

    • SGS Rawkstar says:

      Hi Kim

      The container doesn’t matter, as much, as making you’re reaching for coconut milk and not coconut creme. Coconut milk has the liquid consistency of cow’s milk and is made from simmering one part shredded coconut in one part water. Coconut cream is much thicker and richer. It is made from simmering four parts shredded coconut in one part water. And yes, we recommend grabbing unsweetened coconut milk!

      We also love making our own coconut milk…

      Hope this helps!

  69. Mo East says:

    I am finding it hard to get unsweetened coconut milk. Can I use regular coconut milk diluted with water? Loving the smoothies, thank you so much x

    • SGS Rawkstar says:

      Hi Mo,

      Thanks for reaching out! Diluting sweetened coconut milk is a great way to still add creaminess, while lowering the added sugar. If you don’t want the added sugar of sweetened coconut milk, feel free to swap it out for another liquid base option!

      Cheers πŸ™‚

  70. Manisha says:


    I subscribed for 30 days challenge (1st July). I got the recipes in my email and most of them asks for coconut milk. I don’t like milky smoothies. Can I replace coconut milk with coconut water? I am going to have my smoothie as my breakfast.

  71. Lucy says:

    Hi! Can i use soy milk as my liquid substitute? Also, where is the best place to buy coconut water from?

    • SGS Rawkstar says:

      Hi Lucy,

      Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. Two great alternative to soy milk are unsweetened almond milk and coconut milk. We love them both!

      We love blendin’ with coconut water too. You should be able to find coconut water at any health or grocery store!

  72. Emma says:

    I’ve just started making smoothies and I’m still experimenting with what I like and don’t like. I have used water as my liquid base in the smoothies I’ve tried but I didn’t feel like I was enjoying them as much as I could be. Is it okay for me to use fruit tea, such as Strawberry and Mango? Not sure if these qualify as green teas but I’m not a lover of green tea but want some extra flavour. I also tend to pack my smoothies with oats to keep me full and not sure if this combination would work.

    I would love to know what you think about this!

    Thanks! πŸ™‚

    • SGS Rawkstar says:

      Hi Emma,

      Of course! Adding fruit tea sounds like a great idea for adding additional flavor to your smoothies!

      Cheers πŸ™‚

  73. Sandra says:

    How do you make your green tea? Thanks!

    • SGS Rawkstar says:

      Hi Sandra,

      I like to brew green tea using 2-3 tsp of green tea leaves for every 8 oz, and allow the leaves to step for 2-5 mins, I then dilute over ice. Hope this helps! πŸ™‚

  74. Susan says:

    A delicate question: Will the green smoothies have a newbie visiting the potty frequently or cause diarrhea issues?

    • SGS Rawkstar says:

      Hi Susan,

      Our green smoothies are packed with nutritious fiber – which can sometimes shock your system if you’re new to the green smoothie lifestyle! For that reason, we suggest sticking to 16oz a day until your body becomes accustomed to the added fiber, and make sure to drink plenty of water!

  75. Cate says:

    Hi! I have a swim meet tomorrow morning and I was wondering well because you shouldn’t have lactose, if I could use water instead of milk for the smoothie because im scared it will Taste different, will it? If so what can I put in it to make it taste the same again?

    • SGS Rawkstar says:

      Hi Cate,

      Water is a great liquid-base! An even better liquid base for working out is coconut water, it’s like an all-natural sports drink! Coconut water is filled with electrolytes and potassium, which are two nutrients your body craves when expending lots of energy. It’s low in calories, fat, and sugar meaning that this is the liquid-base you want when working out.

      Your smoothie might not be as creamy when using water or coconut water in place of a non-dairy milk option, but it will still be delicious + refreshing!

      Best of luck in your swim meet! πŸ™‚

  76. Miles says:

    I just found the website and love many of the recipes. I have a quick question, in terms of coconut milk, do you use the ones in cans normally found in the Asian aisles or the coconut milk in the cold case. Thanks!

  77. trina says:

    Hi I have just joined and looking forward to trying some of your recipes and looking forward to a more healthy lifestyle. I have just bought an oat drink and was wondering if this could be used as a liquid base or if you have tried it?

    • SGS Rawkstar says:

      Hi Trina,

      I’ve never used an oat drink as a liquid base, but it’s worth a try! Let us know what oat drink you’re using, and how it works for you!

      Cheers πŸ™‚

      • trina says:

        Hi again. I used an oat drink called oatly. The have a vast range of these drinks and it is made in Sweden apparently. I used it in my smoothies but hadn’t tried anything else before so not sure of anything really lol.
        It doesn’t have a strong taste and I’m not sure if it was the drink that made me feel really hungry, really quick.

        Anyway this wk I’m trying unsweetened almond milk. So we’ll see. ☺

    • SGS Rawkstar says:

      Hi Trina,

      Thanks for keeping us updated! We love oats because they take a long time to digest, provide you with long-lasting energy, + help maintain a stable blood sugar. If you’re finding yourself hungry soon after enjoying your green smoothie, we suggest adding protein to help keep you full longer. Here are some of our favorite ways to add protein to our green smoothies!

  78. Christina says:

    I just found your site today and I can’t stop reading! Love these ideas! I’m a regular breakfast smoothie drinker, and I can’t wait to try your recipes! I was never a big fan of water in my smoothies, but had always happily used coconut water. I recently switched to green tea and I am THRILLED with the results! The taste is faint, but delicious, and I’ve even been able to cut down on my coffee consumption thanks to the kick of caffeine! Highly recommend (caf or decaf) for anyone looking for something light that won’t just water down the flavor of the smoothie.

    • SGS Rawkstar says:

      Hi Christina,

      We are so happy you found Simple Green Smoothies! We love blendin’ with green tea, it’s a great replacement to our morning coffee! Please let us know if you have any questions while you check out our site!

      Cheers πŸ™‚

  79. Kristen says:

    Coconut milk can be great. Try for organic…it doesn’t cost much more. Also, the low-fat version can really save you a bit of guilt!

  80. bridget turner says:

    My husband and I are going to try the green smoothies as meal replacements this week for breakfast and lunch to try to loose a little weight. Can you all offer some suggestions as to healthy snacks to eat in between.

  81. Emily says:

    hello, I was wonder what suggestions you have for me. I need to loose a little weight before prom (one week). I want to loose it in a healthy way. I want to do 2 smoothies (breakfast and lunch) fruit for a snack and regular dinner… what smoothies do you suggest? also currently i dont use any liquids or frozen fruit i use low fat Greek yogurt. is that okay is water, tea, or almond milk better?

    • SGS Rawkstar says:

      Hi Emily,

      If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

      -Jump start your digestion
      -Burn excess fat
      -Reduce and expel bad cholesterol
      -Provide energy for your cardiovascular system
      -Detox and hydrate your body
      -Promote healthy bowel movement
      -Decrease your appetite for processed foods and sugars

      The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.

      The best part about a green smoothie–you can use a smoothie as a low-calorie meal replacement because they are full of fiber which keeps your body feeling fuller longer.

  82. Karlynn Gonzales says:

    When using green tea as your base . what just steep a strong cup of green tea ??

    • SGS Rawkstar says:

      Yep! I like to brew a few cups of green tea, and then cool them in the fridge, and store the tea in an airtight container to use in my smoothies for the week! Cheers πŸ™‚

  83. Amanda says:

    Hey, I have a food sensitivity to almond and some recipe call for an almond milk base which is the best subsitute to use ?

    • SGS Rawkstar says:

      Hi Amanda,

      Any of the liquid bases is a great alternative, it’s all about finding what you need, what you like, and what goes well with your raw leafy greens, fruits/veggies, and superfoods! Changing it up is good for you, keeps things fresh, and simple!


  84. Lisa says:

    Hi Ladies !!

    Day 1 down and I can’t wait to get to Day 2 ! Question – can I use cashew unsweetened milk as the base for my smoothie ?

  85. Alexandra says:

    Hello girls! Thanks a lot for your website, it’s very helpful. Can I use oatmilk or black tea? It’s my favorite vegan milk and I drink turkish black tea daily.

    • SGS Rawkstar says:

      Hi Alexandra,

      Of course, our recipes are here to inspire you β€” you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. Let us know how using those liquid bases work for you! Cheers πŸ™‚

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