Category: Protein Sources

Dairy-free and Soy-free Protein Shake

I’ve started working out again and wanted to find a dairy-free and soy-free protein shake (as we have both allergies in our home). I found vanilla flavored Hemp Protein powder, and despite its color, found it quite tasty. Here’s the recipe I used:

8 oz. Rice Milk OR Almond Milk
2+ T Hemp Protein Powder
1 frozen banana
1/4 c blueberries or strawberries (frozen or fresh)
1 tsp. vanilla (optional)
Blend all the ingredients except for the ice together. Add ice one cube at a time until you reach desired consistency. This is a great post-workout shake as well as an energy shake. Warning…the Hemp Protein powder is GREEN and your shake will look like it came from the movie Shrek! My kids, however, liked this perk:) Although it is a little bit powdery, I find it quite enjoyable and not too different from other protein shakes.
(I’ve posted this earlier, but another quick protein shake is to take pasteurized egg whites (1/4-1/3 c) and mix them with orange juice, pineapple juice, or berry juice. You can even blend in a banana and ice, if desired.)

Protein post-workout drink options

As I’ve been looking for more ways to increase my protein (without dairy and soy), I have run across a few options for a quick post-workout drink.

1. 1/4-1/3 c egg whites (you can buy pasteurized egg whites for safety) + 1 c orange juice or pineapple juice. Blend together. You can add fresh fruit and ice to make a thicker drink (banana, strawberries, blueberries, etc.)
2. Buy a pea, hemp, or rice based protein mix from a health food store or online at

Soy allergy invades our dairy-free home

I went to the allergist last week and found out that I have developed a soy allergy. It was a 3+ on the skin prick test (the same size as the histamine test). I suspected it because my throat got a lump in it after eating soy yogurt and started tightening. I felt the same thing after drinking a cup of soymilk…lump in throat, tight chest, difficulty swallowing. I know that adults developing allergies was possible, however, I never thought it would happen to me, especially since we suffer with so many dairy allergies in our home. I found myself angry, bitter, and then devastated this past week. That said, I am determined to make lemonade. There are many people out there who suffer from both a dairy and a soy allergy, and if they can do it, then so can I! Since soy has been a major source of protein for me since I currently can’t have dairy (it upsets my nursing baby), I will begin by finding ways to get my protein needs met. Although the cookbook that I wrote contains soy in many of the recipes, most are easily adaptable to be both dairy-free and soy-free. I will list the adaptations on my website as soon as I can. One success we had was a Lemon Barbecue Grilled Chicken dish (delicious!!!). I will post the recipe on my website under the “Free Recipes” section.

I did a little bit of research on to find out the nutritional content of various milk substitutes. It looks like almond milk can vary immensely depending upon brand. I included goat’s milk, but since I don’t know if goat’s milk is safe for children with a dairy allergy, I am going to do more research before introducing it into their diet. I don’t want to introduce something that will hurt my anaphylactic son.

Here’s the list:

*Food Item:* Serving Size: Protein (g): Carbohydrate (g): Calories: Fat (g): Dietary Fiber (g):

*Almond Milk (West Soy)* 1 c; 9; 5; 90; 4.5; 4

*Almond Milk (Blue Diamond)* 1 c; 1; 8; 60; 2.5; 1

*Almond Dream* 1 c; 1; 6; 50; 2.5; 0.5

*Hemp Bliss, Manitoba Harvest* 1 c; 5; 7; 110; 7; 1

*Oat Milk, Pacific Foods* 1 c; 4; 24; 130; 2.5; 2

*Goat’s Milk, whole* 1 c; 8.7; 11; 169; 10; 0

*Goat’s Milk, Low-fat* 1 c; 7.4; 9.4; 89; 2.4; 0

*Rice Milk* 1 c; 1; 23; 120; 2.5; 0

Almond milk by West Soy and Low-fat Goat’s Milk seem to have the best nutrients and highest protein sources, however, if they taste bad then it’s back to square one! I do love Rice Milk, just wish it had more protein:) I’ll continue to blog more as I gain more experience with a soy allergy. From what I’ve read so far, there’s a good chance that I can still have Soy Lecithin and Soy Oil, although I still need to do a little bit more research:)

Quick and healthy dairy-free snack ideas

Here is a list of some balanced snacks that are healthy and dairy-free (with a protein and a produce and sometimes a whole grain):

– 1/4 c almonds with a fruit smoothie and toast, if desired
– Chicken salad with Triscuits and veggie sticks
– Apple slices dipped in peanut butter
– Kashi Bar (granola…check for dairy!!!) with grapes
– Deli-meat roll-up, veggies dipped in hummus, and fruit
– 1/4 c walnuts with apples and celery (or make a Waldorf salad)
– Fruit smoothie with a scoop of dairy-free protein powder added
– 1/4 cup cashews with 3 c popcorn and grapes
– Hummus and Triscuits, 1/4 c nuts, fresh fruit
– Beef Jerky with fresh fruit or natural fruit leather

Even though there are dairy allergies, it is still possible to eat a balanced meal:) If you have any more quick snack ideas, feel free to post them here!!!!