Prune Smoothies for Strong Dairy-Free Bones

When we think of strong bones, calcium is usually the first thing that comes to mind.  We seldom acknowledge that many other vitamins and minerals play a crucial role in bone health. In fact, humble foods like prunes could be key to osteoporosis prevention. Plus, they’re quite tasty! I love the unique flavor and richness they add in this dairy-free prune smoothie.

The Dairy-Free Prune Smoothie: A Nutritional Powerhouse

It seems my grandma was on to something. Prunes have long been appreciated for digestive health. But current research shows they are also rich in antioxidants, and might be protective for both heart health and bone health.

In studies led by Professor Bahram H. Arjmandi, chairman of the Department of Nutrition, Food and Exercise Sciences at Florida State University, prunes have shown an “exceptional” ability to improve bone mineral density in post menopausal women and in men. His studies have found bone-protective effects with as little as 50 grams of prunes per day. That’s just five or six prunes.

Many researchers believe Vitamin K is the secret behind the prune’s success. Studies have shown that vitamin K plays a crucial role in bone density and lowering fracture risk. But prunes are also high in potassium, which researchers believe helps to prevent bone loss. It could even be that the various nutrients and micronutrients in prunes work together to create a “superfood.” Whatever the reasons, I’m happy to enjoy prunes daily as a snack and in this prune smoothie recipe.

Recipe Ingredients: Tips, Notes, and Options

Prunes are non-negotiable in a dairy-free prune smoothie, but I do have health notes and alternatives for some of the other ingredients.

• Banana – Use a very ripe frozen banana for optimal sweetness. If you’d like a banana-free option, berries go very well with prunes. I’d recommend substituting frozen dark sweet cherries for the banana. They are sold in the freezer section of many grocery stores, and are my personal favorite with prunes. I also like blackberries, if you don’t mind the seeds. Use 1 cup of frozen berries in place of the banana.
• Milk Beverage – This is also known as milk alternative, non-dairy milk, or by specific names, such as oat milk or almond milk. I personally prefer unsweetened almond milk in my smoothies. But use whatever See our Plant Milk Calcium Chart for guidance.
• Nut or Seed Butter – Almond butter will add vitamin E, magnesium, and even a little calcium. Sunflower seed butter is a great nut-free option. But peanut butter is also delicious and the most affordable. If you can buy it or make it, walnut butter is a natural match with prunes.
• Oats – This is a great way to add a little fiber and a touch of thickness to your smoothie. Oat milk doesn’t provide the same level of nutrition.
• Carob Powder – It isn’t just a chocolate alternative. Carob has a sweet sultry flavor that complements prunes. It also contains a notable amount of fiber, calcium, other minerals, and antioxidants.
• Spices – You can mix things up with a spice blend, like apple pie spice or pumpkin pie spice, instead of the individual spices .
• Sweetener – I would taste the smoothie before adding any sweetener. If you don’t add ice, it’s quite sweet as is. If it needs additional sweetness, drizzle in a little honey as the blender is running to ensure it emulsifies properly. For vegan needs, maple syrup is a great alternative. If you want to avoid added sugars, a few drops of plain or vanilla stevia will do.

Other Healthy Add-in Options

Chia Seeds – These tiny seeds swell and soften in liquid. They boast a surprisingly high level of nutrients, including calcium. I would add one to two teaspoons before blending.

Spinach – This leafy green is also an amazing source of vitamin K and various antioxidants. Using a small amount has minimal to no effect on the taste of this dairy-free prune smoothie. But it will make a rather unappealing color. Just close your eyes and take a sip! I would blend in a handful of baby spinach leaves before adding more liquid.

Dairy-Free Probiotic Powder – Both prunes and bananas are prebiotic, which means they foster the growth of healthy bacteria, like probiotics. Prebiotics and probiotics work best when consumed together. So it seems only natural to add probiotics to this dairy-free prune smoothie. You can buy a probiotic powder or empty the contents of a probiotic capsule into the smoothie before blending. Make sure to choose a dairy free probiotic and abide by the dosage recommendation.

Protein Powder – To minimize the textural issues of protein powder, I usually add just 1 tablespoon per serving. A plain, vanilla, spice, or even chocolate dairy-free protein powder would go quite well in a dairy-free prune smoothie. For protein shakes I usually reach for pea protein or collagen protein.

Special Diet Notes: Prune Smoothie

By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally gluten-free, optionally grain-free, optionally nut-free, peanut-free, soy-free, vegan, and vegetarian. Just be sure to choose the non-dairy milk alternative and add-ins that suit your dietary needs.

Alisa Fleming

Dairy-Free Prune Smoothie

5 from 1 vote

Prunes are unsung heroes that offer amazing nutrition, particularly for people on a dairy-free diet. They also add a unique but delicious flavor to smoothies. See the ingredient notes in the post above for even more options.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings: 1 smoothie

Course: Drinks

Cuisine: American

Calories: 226

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 frozen banana
• ¼ cup pitted prunes 4 or 5 medium prunes
• ½ to 1 cup unsweetened vanilla dairy-free milk beverage
• Optional add ins see notes below

Method

 

1. Place the frozen banana and pitted prunes in your blender.
2. Pour in 1/2 cup dairy-free milk beverage, and toss in any of the optional add-ins that you choose.
3. Blend until smooth.
4. Blend in up to 1/2 cup additional milk beverage to reach your desired consistency.

Nutrition

Serving: 1smoothieCalories: 226kcalCarbohydrates: 52.4gProtein: 3.3gFat: 2.7gSaturated Fat: 0.2gSodium: 142mgFiber: 5.8gSugar: 29g

Notes

Optional Add Ins: You can add any or all of the following ingredients to your dairy-free prune smoothie. (See the post above for ingredient notes and even more options.)

- 1 to 2 tablespoons almond butter, peanut butter, or sunflower seed butter
- 2 tablespoons oats (certified gluten-free, if needed)
- 2 teaspoons carob powder
- 1/4 to 1/2 teaspoon vanilla extract (if using plain milk beverage)
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground ginger
- 1/8 teaspoon ground allspice
- pinch ground cloves
- sweetener, to taste (I like stevia, honey, or maple syrup in this smoothie)
- ice (for thickening and cooling)

Tried this recipe?

Let us know how it was!

Orange Kale Smoothies also Double Down on Bone Health!