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How to Make a Smoothie Without Milk


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

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

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):


water
Water

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.


almondmilk
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.

coconutwater

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.


coconutmilk
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.


juice
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 base— like 1 cup fresh squeezed orange juice and 1 cup water.

CLICK HERE for a smoothie recipe with orange juice.


ricemilk
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.


greentea
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.

COMMENT BELOW: Which liquid base from the list above sounds the tastiest?

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  1. Kim

    July 1st, 2015 at 4:32 am

    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?

  2. SGS Rawkstar

    July 2nd, 2015 at 3:47 am

    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…

    https://simplegreensmoothies.com/healthy-eating/make-coconut-milk

    Hope this helps!

  3. Cindy

    July 1st, 2015 at 10:01 am

    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!

  4. SGS Rawkstar

    July 2nd, 2015 at 3:49 am

    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!

    Cheers,
    Amanda, SGS Rawkstar

  5. Joanne

    July 2nd, 2015 at 5:42 am

    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

  6. SGS Rawkstar

    July 3rd, 2015 at 5:35 am

    Hi Joanne,

    Thank you so much for reaching out! Sometimes smoothies can become frothy because of the power behind your blender. To help calm the froth, we suggest once your smoothie is blended, place your blender on the slowest setting for a few seconds to settle everything down. Adding healthy fats like coconut oil help too!

    https://simplegreensmoothies.com/tips/healthy-fats

  7. Simonei

    July 4th, 2015 at 4:19 am

    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?

  8. SGS Rawkstar

    July 5th, 2015 at 9:33 am

    Hi Simonei,

    Craving chocolate, try adding cocoa or cocoa nibs to your green smoothie! Here are some of our favorite chocolate smoothie recipes…

    https://simplegreensmoothies.com/Recipes/chocolate-covered-cherry-smoothie

    https://simplegreensmoothies.com/green-smoothie-recipes/red-velvet-green-smoothie

    https://simplegreensmoothies.com/green-smoothie-recipes/skinny-mint-green-smoothie

  9. Joan

    July 6th, 2015 at 3:39 am

    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!

  10. SGS Rawkstar

    July 6th, 2015 at 4:31 am

    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!

    Cheers!

  11. Tammie

    July 8th, 2015 at 11:50 am

    What is your favorite brand of coconut water?

  12. SGS Rawkstar

    July 8th, 2015 at 2:23 pm

    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.

    http://www.harmlessharvest.com/

    Cheers,
    Amanda, SGS Rawkstar

  13. Gail

    July 9th, 2015 at 2:00 pm

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

  14. SGS Rawkstar

    July 9th, 2015 at 6:33 pm

    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 mainly— broccoli, spinach and kale.

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

  15. Rachael Allred

    July 12th, 2015 at 4:31 pm

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

  16. SGS Rawkstar

    July 14th, 2015 at 7:49 pm

    Hi Rachael,

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

    Cheers,
    Amanda, SGS Rawkstar

  17. Kelly

    July 15th, 2015 at 10:51 pm

    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?

  18. SGS Rawkstar

    July 16th, 2015 at 1:55 pm

    Hi Kelly,

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

  19. Poppy G

    July 16th, 2015 at 3:48 am

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

  20. SGS Rawkstar

    July 16th, 2015 at 1:56 pm

    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!

  21. Tisha

    July 16th, 2015 at 5:31 pm

    Hello,

    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!

  22. SGS Rawkstar

    July 17th, 2015 at 8:44 am

    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 base— like 1 cup fresh apple juice and 1 cup water.

  23. Tisha

    July 23rd, 2015 at 10:27 am

    Thanks for your help!!

  24. SGS Rawkstar

    July 23rd, 2015 at 7:00 pm

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

  25. Tisha

    July 16th, 2015 at 5:32 pm

    What about natural apple juice for a base?

  26. SGS Rawkstar

    July 17th, 2015 at 8:45 am

    Hi Tisha,

    Thanks again for your question! See our response below!

  27. Amanda

    July 18th, 2015 at 11:23 pm

    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?

  28. SGS Rawkstar

    July 20th, 2015 at 6:21 pm

    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?

    https://simplegreensmoothies.com/meet-jadah

    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.

    https://simplegreensmoothies.com/tips/protein

    https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement

    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.

    https://simplegreensmoothies.com/Recipes/kiwi-berry-punch

    Reach out with any questions!

    Cheers 🙂

  29. Ron

    July 22nd, 2015 at 5:13 pm

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

  30. SGS Rawkstar

    July 23rd, 2015 at 8:12 am

    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!

  31. Danielle

    July 30th, 2015 at 9:30 am

    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!

  32. SGS Rawkstar

    July 31st, 2015 at 8:02 pm

    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…

    https://simplegreensmoothies.com/tips/protein

    Thanks for blendin’ with us, Danielle!

  33. Michelle

    August 8th, 2015 at 2:21 pm

    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?

  34. SGS Rawkstar

    August 11th, 2015 at 10:33 am

    Hi Michelle,

    Oat milk is a great option! Go for it!

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