Craving a smoothie, but you’re pressed for time, or maybe you don’t have a blender, no worries. With a few ingredients, you can whip up your very own smoothie without a blender. The most basic smoothie starts with two key ingredients - a base and liquid. From there, you can begin building it up and make a smoothie to your liking.
Keep reading to learn how to make a smoothie without a blender.
How To Make A Smoothie Without A Blender
There are three ways you can make smoothies without a blender.
1. Mashed Fruit Smoothie
To make a fruit smoothie without a blender, you'll need to ensure that you pick very ripe fruits while at the grocery store. You need fruits that you can mash by hand. Some of the fruit combinations you can consider are:
- Mango
- Kiwi
- Banana
- Pears
- Berries like Strawberries, Raspberries, and Blackberries
Next, in a bowl, depending on the smoothie combination you're making, mash the fruit as much as you can with a fork. Keep mashing it up till it turns into a pureed, thick paste.
Add 1 cup of fruit juice/plant-based milk like almond milk or coconut milk/Greek yogurt/plain yogurt or water/coconut water.
Continue whisking the mixture with the fork till it turns into a smooth paste. You can use the fork to smooth out any bumps though it might not be 100% smooth.
You can add ice cubes for a cold refreshing smoothie.
2. Protein Smoothies
Including proteins in your smoothie recipes will thicken them. Protein as an ingredient not only fills you but also gives the smoothie a creamy texture. You can use your favorite type of yogurt, peanut butter, or chia seeds to add protein.
You can also use tahini or sunflower butter instead of peanut butter. They have less sugar and will still give you the required protein.
For the thickest smoothie, use full-fat Greek yogurt.
Next, choose a liquid to thin out the smoothie. You won't need too much of it, but it's always good to have some. For a creamy smoothie, you can use milk or plant-based milk like soy milk or almond milk. To make your smoothie sweeter, you can use fruit juice like apple juice, pineapple juice, etc.
At this point, you can now customize your smoothie with your choice of protein supplements. Stir in protein powders and any extra flavors you may want to add. Remember to use your protein powder according to the recommended amount advised by the manufacturer.
Some of the flavors you can consider adding are:
- Matcha powder
- Cocoa powder
- Maca powder
- Spices like nutmeg, cinnamon etc
Mix all the ingredients in a shaker bottle and shake till it's smooth.
3. Vegetable Smoothies
The challenge with vegetable smoothies is that most vegetables have a lot of fiber. This makes it hard to blend them without a blender. However, there are exceptions like avocado that can be used in smoothies if ripe. If you want to have vegetables in your smoothies, there's the option of having them pureed first and including them as spoonfuls.
Pureed vegetables have a thickening effect on smoothies and can give them a bright color.
Storing Your Blender Smoothie
If left with any leftover smoothie, pour it into an airtight container and refrigerate it for up to 2 to 3 days. Before drinking it, you'll need to stir or shake it.
9 Smoothie Recipes You Can Make Without A Blender
Here are 9 smoothie recipes you can make without a blender.
a) Strawberry Banana Smoothie
Smoothie Ingredients
- 1 large banana
- 2 large strawberries
- 1 cup of milk ( or plant-based )
- 1 (6 ounce) container of yogurt ( Greek Yogurt or Plain)
- Ice cubes
- Your choice of protein powder
- Your choice of seeds (hemp seeds, ground flax seeds etc)
Instructions
- Slice your banana into thin pieces
- Add them into your bowl or blender jar and mash them using a fork or whisk
- Slice the strawberries into thin slices and mix them into the banana
- Pour in the milk and mix in the yogurt. Keep mixing till the consistency comes together
- If you're adding protein powder or seeds, be sure to do this before you stop mixing
- Once you're done mixing, shake your blender jar one last time and pour it into a glass to serve
b) Immunity Booster
This smoothie will give your body a boost of antioxidants which are great for reducing inflammation and boosting your immunity.
Ingredients
- 1 cup of fresh-squeezed orange juice
- 1 cup of cold water
- 2 tablespoons of your choice of protein powder
- 1 tablespoon of chia seeds
- 1 handful of ice
Instructions
Combine all smoothie ingredients in your blender jar. Shake well for about 15 seconds.
c) Vanilla Cinnamon Chia Smoothie
Ingredients
- 1 cup of unsweetened milk (dairy, almond, soy)
- 2 drops of vanilla extract
- 1/2 cup low-fat plain Greek yogurt
- Dash of cinnamon
- 1 to 2 teaspoons of maple syrup or honey
- 2 tablespoons of chia seed
- 2 ice cubes
Instructions
- In a blender jar or cup, combine half the milk and all the yogurt
- Seal and shake (for about 15 seconds) till the yogurt is smooth
- Pour in the rest of the milk and the remaining ingredients
- Shake for an additional 30 seconds
- Let it rest for 5 minutes before drinking
d) Berry Smoothie
Ingredients
- 1/2 cup fresh raspberries
- 1 cup water
- 1/2 cup orange juice
- Ice
Instructions
- Add the berries to a blender jar or glass
- Using a fork or spoon, press the berries while adding water . Keep stirring while mixing
- Add the remaining orange juice
- Mix till combined
- Pour into a glass
e) Tahini Chocolate Shake
Ingredients
- 2 cups low-fat milk (or plant based milk)
- 2 tablespoons of tahini
- 1 tablespoon of cacao powder
- 1 scoop of vanilla protein powder
- 1 tablespoon of honey
Instructions
Combine all ingredients in your blender jar and mix. Shake for about 30 seconds and pour into your glass.
f) Peanut Butter Shake
Ingredients
- 2 cups of low-fat milk (or plant-based milk)
- 1 scoop of your choice of protein powder
- 1 tablespoon of peanut butter powder
- 1 teaspoon of maple syrup (or honey, or agave syrup)
- 2 to 3 drops vanilla extract (optional)
Instructions
Combine all ingredients to make a smoothie.
g) Old-Fashioned Pink Lemonade Smoothie
Ingredients
- 8 cups Strawberry Yogurt
- 3 1/4 cup Unsweetened Apple Juice (Chilled)
- 3/4 cup Lemon Juice (Chilled)
- 1 tsp Lemon Extract
- 4 cups unsweetened applesauce
Instructions
- Combine the yogurt, juices, and lemon extract in a large pitcher like container or blender jar
- Add the applesauce, 2 cups at a time, stirring until smooth
- Add the applesauce and stir
- Pour into a glass and refrigerate the rest if not serving immediately.
h) Orange Grapefruit Shake
Ingredients
- 1 cup of orange juice
- 1 cup of grapefruit juice
- 1 tablespoon of lemon juice
- 1 scoop of vanilla protein
Instructions
Combine all ingredients in a blender jar and make a smoothie.
i) Cranberry Shake
Ingredients
- 2 cups of fat-free milk (or plant-based milk)
- 1/4 cup of cranberry sauce
- 1 tablespoon of lemon juice
- 1 scoop of vanilla protein powder
- 1/8 teaspoon of cinnamon powder
Instructions
Combine all ingredients in a blender jar and make a smoothie.
Can Smoothies Help with Weight Loss
Smoothies are often marketed as weight loss tools. Research suggests they can aid in this purpose as long as they’re not causing you to exceed your daily calorie needs. Some people find smoothies an easy way to monitor their food portions and stay on track with their weight loss goals. In contrast, others may prefer eating to drinking their food.
Drinking versus chewing may have more to do with the expected satisfaction than the form of the food itself. Weight loss can be a complex process with various contributing factors; however, the main goal is to burn more calories than you take in. If a smoothie reduces calories, it can be considered an effective weight-loss tool.
One way to go about this is to prioritize ingredients low in calories and high in protein and fiber. Your smoothie will keep you full till your next meal. This can be whole fruit, vegetables, nut butters, and low or no added sugar yogurts. It's important to keep in mind your nutritional needs and ability to lose weight will vary depending on various factors such as age, activity level, lifestyle habits, and medical history.
Smoothies can be drunk as a snack or meal replacement. However, it's good to know which ones to choose especially if you have a fitness goal in mind.
There’s a common misconception that smoothies are low-calorie snacks, but some smoothies can pack over 1,000 calories depending on their size and the ingredients used.
While making your smoothie, keep this in mind. Fats like nuts, nut butter, seeds, full yogurts, and avocado will provide more calories but increase nutrient density. At the same time, sugary additions like syrups will increase more calories without quality nutrients.
