Dairy-Free Kiwi Smoothie that’s Naturally Sweet and Healthy

This dairy-free kiwi smoothie is a simple blend that’s nourishing, lightly creamy, and refreshing. Kiwis lend a slightly astringent taste to drinks, but are balanced by the other fruits in this recipe! And they’re also in season right now. In North America, kiwis are at their peak in cooler months.

Maximizing Micronutrients in this Dairy-Free Kiwi Smoothie Recipe

This kiwi smoothie recipe was originally shared with us in 2007 by the Kansas Soybean Board, but we’ve given this post a full refresh! I’ve added options and nutrition facts to the recipe, and have more healthy details on the ingredients in this dairy-free kiwi smoothie.

Kiwi: A Winter Super-Fruit

Kiwi is an excellent source of vitamin C, but it also contains phytonutrients that protect our DNA from damage. Studies have also shown this fruit might be protective against asthma symptoms, macular degeneration, and cardiovascular issues. The skin on ripe kiwi fruit will easily pull away from the flesh. But if you have trouble, you can cut the kiwi in half and scoop out the flesh instead.

Bananas: Easy on Digestion

As many of you know, bananas are high in vitamin B6, vitamin C, and several other vitamins and minerals. Many people argue that bananas aren’t that high in potassium, but a banana-a-day cured my chronic calf cramps! And this dairy-free kiwi smoothie does contain 22% of the RDA for potassium. Bananas are also a natural source of prebiotics. So you might want to sprinkle some dairy-free probiotic powder into your dairy-free kiwi smoothie for extra digestive benefits.

Orange Juice: Great for Bones

Believe it or not, orange juice is an unsung hero for bone health. Studies have shown that it markedly improves calcium absorption and bone density. You can use fresh squeezed, for the best taste, or load up on calcium with a calcium-fortified variety. Orange juice is typically fortified with calcium citrate, which is more readily absorbed than the calcium in dairy milk.

Tofu: A Better Soy (but this Kiwi Smoothie can be soy-free)

Tofu has unfairly been bashed over the years, but the anti-soy studies have nothing on this traditional food. Tofu is often set with non-dairy calcium, and it also delivers a nice little dose of plant-based protein. But if you can’t do soy, see the soy-free options in the notes of this dairy-free kiwi smoothie recipe.

Special Diet Notes: Kiwi Smoothie

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, optionally soy-free, vegan, plant-based, added sugar-free, and vegetarian.

Kansas Soybean Board

Dairy-Free Kiwi Smoothie

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This simple smoothie is free of added sugars, loaded with nutrients, and naturally sweet! If you prefer a creamier finish, you can freeze the banana.

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings: 1 servings

Course: Drinks

Cuisine: American

Calories: 243

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 medium ripe banana
• 1 medium kiwi peeled
• ½ cup orange juice
• 2 ounces silken tofu see Soy-Free Options below
• ½ crushed ice

Method

 

1. Put the banana, kiwi, orange juice, tofu, and ice in your blender and puree until smooth.
2. Pour into a glass, and enjoy!

Nutrition

Serving: 1smoothieCalories: 243kcalCarbohydrates: 52.4gProtein: 6.9gFat: 2.6gSaturated Fat: 0.4gSodium: 25mgFiber: 5.7gSugar: 23.4g

Notes

Soy-Free Options: You can substitute 1/4 cup canned coconut milk for the tofu. This will maintain the richness, increase the fat, and decrease the protein. For a lighter option, use 1/4 cup dairy-free milk alternative in place of the tofu. You can increase the protein with 1 tablespoon dairy-free protein powder or 1 tablespoon nut butter (like cashew butter).

Banana-Free Option: Substitute the flesh of one ripe mango. Use a mango with low to no fibers, like honey/ataulfo mangoes (also called yellow mangoes).

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