5 Post – Workout Homemade Smoothies For Lactose Intolerant

By Praveen & Maahek Nair

These healthy meal replacement smoothies are gluten free, dairy free, vegan, great to be enjoyed for breakfast or as a tasty snack during the day. The best part about homemade meal replacement smoothies is that they are a perfect quick way to get more nutrients that you may not otherwise consume in your everyday diet.

AVOCADO COCONUT SMOOTHIE

Serves 1        

Ingredients:  

• ½ Cup Avocado
• ½ Cup fresh coconut (cut into small pieces)
• ½ Cup Coconut Milk
• 1 Tablespoon Coconut Oil
• 1 Teaspoon stevia
• 4-5 Ice cubes

Method

Cut ripe avocado in half. Save the seeded side for future use. Remove skin and place half of the avocado in blender. Combine all other ingredients in a blender. Blend until smooth. If desired, add crushed ice and blend until desired smoothness. Serve immediately. If serving later, place cling wraps directly over surface of smoothie to prevent any turning of colour.

Tips

Add more milk if you like your smoothie thinner, more ice if you like it thicker.

BENEFITS

• Avocado is rich in mono-unsaturated fatty acids (MUFA), which have been proven to be heart-healthy and help maintain cholesterol levels in the body. Avocado is also rich in lutein, a potent antioxidant.
• Coconut is made up of medium chain fatty acids, which increase energy expenditure and enhance physical performance. It helps regain muscles strength after exercise. This smoothie is also convenient, because it stays fresh in the fridge for 4 hours.

Nutritional Content

Serving 1 glass

MANGO CHOCO SMOOTHIE

Serves 1

Ingredients

• 1 cup Almond Milk
• 4 tablespoon Greek Yogurt (natural unsweetened)
• ½ Mango
• 2 scoop Choco Protein Powder (you can use your favourite flavour as well)

Method

Place all of the smoothie ingredients in a blender and process until smooth and slightly frothy. You can add a little extra water to thin out the smoothie, if you prefer. Pour the smoothie into your serving glass. Garnish it with some chopped mango and Walnuts on the top.

Tips

Place the raspberries in a small bowl and smash them up a little with a fork, then top the smoothie with them. Sprinkle over some cacao nibs.

Benefits

• Unsweetened almond milk contains up to 80% fewer calories than regular dairy milk.
• Almond milk is low in sugar and high in calcium, vitamin E and vitamin D.
• Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.
• Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity.
• Greek yogurt is packed with probiotics which healthy bacteria that can help boost your immune system and decrease stomach issues, such as diarrhoea and pain.

Nutritional Content

Per Serving