Getting enough calcium from a dairy-free diet can feel tricky, but delicious options like this fennel and orange smoothie make it easy and enjoyable. Packed with leafy greens, unsweetened almond milk, and pea protein, this smoothie supports bone health without sacrificing flavor.
I vividly recall the first time I tasted fennel at the Culinary Institute in Portland, Oregon. Its distinctively delicious flavor caught me by surprise, and I had to ask the waitstaff what it was! My coworker was equally clueless and just as impressed. If you’ve never tried fennel, this fennel and orange smoothie is the perfect introduction. Even if you’ve tried it before and weren’t a fan, I encourage you to give it a whirl in this recipe—it might just change your mind.
Additionally, Vanilla Crème SweetLeaf Stevia, adds just the right touch of sweetness to this fennel and orange smoothie without any bitter aftertaste—provided you don’t overdo it. These drops always put a smile on my face, reminding me how my youngest granddaughter called them her “Sweet Drops.” She’d sneak the bottle from the fridge to her bedroom, and whenever my daughter needed it, she always knew where to look!
Ingredients & Health Boosts
Here’s why each ingredient in this fennel and orange smoothie shines, both for taste and nutrition:
- Fennel: This crunchy vegetable offers a mild licorice-like flavor that elevates the fennel and orange smoothie with a unique twist. Beyond its taste, fennel is rich in antioxidants like quercetin, rosmarinic acid, and vitamin C that help fight inflammation and support healthy aging. Additionally, it provides essential minerals such as calcium, potassium, magnesium, and vitamin K, supporting bone and heart health. Traditionally, fennel has been used to aid digestion, support immune function, and even reduce stress.
- Navel Oranges: Known for their sweetness and seedless juiciness, navel oranges add a burst of flavor to this fennel and orange smoothie. They’re a fantastic source of vitamin C, an antioxidant vital for immune health, skin protection, and collagen production. Oranges also supply potassium, which promotes heart health and helps regulate blood pressure. Oranges add natural sugars, so see FAQs and the recipe notes for keto or diabetic diet modifications.
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- Baby Spinach and Kale Mix: These leafy greens are nutritional powerhouses loaded with calcium, vitamin K, vitamin A, and folate. Calcium strengthens bones and teeth, while vitamin K ensures proper calcium utilization and supports blood clotting. Their antioxidants further protect cells from damage, enhancing overall health.
- Pea Protein Powder: This plant-based protein delivers amino acids for muscle repair and overall nutrition. It also provides minerals like iron and calcium, making it a bone-supportive addition that’s allergy-friendly. Look for a clean version like this one on Amazon.
- Vanilla Crème Stevia: This zero-calorie, naturally derived sweetener imparts a smooth vanilla flavor without added sugar or bitterness.
- Almond Milk and Pulp: Almonds contain calcium along with healthy fats and vitamin E to support heart and skin health. They also contribute a delicious nutty flavor.
Together, these ingredients make this fennel and orange smoothie great tasting and nutrient-dense, contributing to daily calcium needs without dairy. The calcium content in this recipe can vary widely depending on the almond milk and protein powder used, but it should still be calcium-rich.
A Note about Almond Milk
Commercial almond milk is typically fortified with calcium, but both the amounts and the form can vary widely—so it pays to read the label.
Calcium carbonate is commonly used, but it’s not the form I’d recommend for supplementation. It can cause constipation, gas, or bloating for some people, and it requires stomach acid for absorption. If you’re on acid-reducing medications or tend toward low stomach acid, you may do better with calcium citrate. Personally, I use a highly absorbable calcium made from red algae.
Commercial almond milk also often contains preservatives and additives like carrageenan, so I always make my own. Homemade nut and seed milks (almond, cashew, macadamia, oat, coconut, hemp, and more) taste fresher and more like the actual ingredient than store-bought versions!
I use an Almond Cow machine: just a cup of nuts and about a quart of water, and I have fresh milk in under two minutes. The machine has more than paid for itself. To maximize both creaminess and calcium in sauces, soups, and smoothies (like this fennel and orange smoothie), I use the pulp, too.
No machine? Simply soak raw almonds overnight, blend in a high-speed blender with water, and strain through a nut milk bag or cheesecloth. Homemade almond milk is much more affordable than store-bought, plus you control the ingredients and get truly fresh flavor.
How to Make this Fennel and Orange Smoothie
Just blend all the ingredients until smooth, adding extra almond milk if you prefer a thinner consistency. Enjoy your fennel and orange smoothie fresh or store it for up to 3 days in the fridge.
FAQs about the Fennel and Orange Smoothie
Can I make this without stevia?
Yes—use a very ripe orange; add a date or 1 tablespoon pure maple syrup or raw, local honey along with 1 teaspoon vanilla extract.
Can I swap out the almond milk or use store-bought almond milk?
Yes—use any milk of your choice, including coconut, cashew, or oat. Omitting the almond pulp will change the texture and calcium content will vary, but it will still be tasty.
Can I use a different protein?
Yes—use collagen or hemp protein. Calcium content will change.
How can I make this fennel and orange smoothie suitable for keto or diabetic diets?
Oranges’ natural sugars add significant carbs which can affect ketosis and blood sugar. To make it keto-friendly, use one orange and add 1 tablespoon MCT oil to boost fat content. For diabetic diets, use one orange instead of two to reduce the carbohydrate load.
Ready to Boost Your Calcium with a Fennel and Orange Smoothie?
Try this smooth, nutrient-packed fennel and orange smoothie as part of your daily meal plan for a tasty step toward stronger bones and better health. Give the recipe a try and let me know how you love it!
Fennel & Orange Smoothie (Dairy-Free, Sugar-Free)
Ingredients
- 1 cup rough chopped fennel bulb, (See Note)
- 2 large navel oranges, peeled (See Note)
- 4 cups baby spinach and kale mix
- 10 drops Sweet Leaf Vanilla Crème stevia, (or less to taste)
- 1/4 cup pea protein powder, (unflavored or vanilla)
- 1/2 cup almond milk, (more or less to desired consistency)
- Almond pulp from a batch of almond milk, (made with 1 cup of almonds)
Instructions
- Blend the fennel, orange, greens, stevia, protein powder, almond milk, and almond pulp until smooth; add more almond milk and ice, if desired, to reach desired consistency.