March is Nutrition Month! The theme this year is: Take the fight out of food! Spot the problem. Get the facts. Seek support. This brings many opportunities for me, a dietetic intern, to share and learn about nutrition.  This week I shared the theme by presenting to a group at Alberta Milk about a digestive issue: lactose intolerance.

You may be confused (just as some of my friends were) about explaining lactose intolerance to a group that specializes in dairy, since many people think that having lactose intolerance means avoiding dairy products. However, people who are lactose intolerant can still eat dairy products!

By including milk products in your diet every day, you will get great nutrients and health benefits. There are many lactose free dairy products available (such as cheese, yogurt, milk and more). If you have diagnosed lactose intolerance, try following these tips or talk to your local dietitian.

For my presentation, I made a smoothie bowl recipe with lactose free milk. I had never tried a smoothie bowl until then. Although I have seen many beautiful pictures of smoothie bowls, I didn’t understand why I would want to put my smoothie in a bowl instead of a cup.

Well, once I made one my opinion was changed. It was nutritious and delicious! The result was a thick creamy smoothie topped with crunchy granola, coconut and chia seeds. A mix of tastes, textures, and versatility – brilliant!

Try using these tips if you want to personalize your smoothie bowl:

  • Use your favourite milk (lactose free or regular)
  • Add frozen fruit of your choice
  • Try fresh fruit and ice cubes (instead of frozen fruit)
  • Test out different toppings
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Written by Chantelle Benson, a dietetic intern with Alberta Milk.

Berry Good Smoothie Bowl
Prep Time
5 minutes
2 bowls



1 cup (250 ml) milk (lactose free or regular)
1 1/2 cup (375 ml) frozen berries
3 tbsp (45 ml) plain Greek yogurt


Chia seeds
Unsweetened coconut flakes
Sliced Almonds


  1. In a blender, blend milk, berries and yogurt until smooth.
  2. Pour smoothie into two bowls and add toppings. Serve immediately.
  3. Enjoy!