Stuck in a Recipe Rut?

Posted 7.28.09 | Sarah O'Brien
If you are looking to expand your dairy-free recipe repertoire, check out Alisa Marie Fleming’s book, Go Dairy Free – The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein-Free Living.  In addition to serving up delicious recipes that are indexed by allergy type, the book also provides tips for eating out, grocery shopping and additional resources. Fleming does a great job explaining milk allergies and providing resources for people who are living dairy free. You can also, visit her website,, or her Facebook page for more recipes and tips.

Below is one of my favorite recipes from the book, which sneaks in some healthy spinach for added nutrition.

True Blue Smoothie
Yields 1 to 2 Servings

Recipe from Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, by Alisa Fleming
This is my go-to smoothie, and trust me on this one … don’t omit the spinach. I don’t care who you are serving it to, they will never know it is in there. The blueberries mask the green color, resulting in a beautiful purple beverage. As for the flavor … even the most adamant non-believers come back to me with surprise comments of delight. I never add sweetener, but feel free to add a bit if your fruit isn’t very sweet.

1 Medium Very Ripe Banana, Broken into Chunks
1 Cup Frozen Blueberries (wild blueberries if possible)
1/2 to 1 Cup Plain or Vanilla Milk Alternative of Choice
1/4 Teaspoon Ground Cinnamon (optional)
1 Tablespoon Whole Flax Seeds (optional)
1/2 Cup Packed Fresh Baby Spinach Leaves
Sweetener, to Taste (optional)
1/2 Cup Ice (optional)

Toss the banana, blueberries, and 1/2 cup of the milk alternative into your blender, and process until smooth. Add the cinnamon (if using), flax seeds, and spinach, and blend until those little green specks vanish. Blend in more milk alternative until it reaches your desired consistency. If desired, blend in a handful of ice for a frostier treat.

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Food Allergy Living is a resource for parents of children with food allergies, brought to you by Nutricia, the makers of Neocate. For more in-depth information about our purpose & authors, see our About Food Allergy Living page.