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There are many reasons that you may not have a blender.
You let a friend borrow it and they say they will give it back to you “next time”, right.
The power in your house has gone out and nothing works.
You (like me) are a broke graduate student that does not have the luxury to spend their money on appliances.
Either way, you do not need a blender to make a smoothie. Do not let technology stop you from making your favorite smoothie. I will teach you my tricks on how to make a smoothie without using a blender.
What you need?
First of all do not use vegetables to make a blender less smoothie, please. You will end up chewing your smoothie which does not sound appetizing if you ask me. Veggies are too hard to do this. If you want vegetables, buy a premade juice at the store.
The fruits you pick must be soft ripe foods. Strawberries, kiwi, raspberries, blueberries, blackberries, bananas, peaches, mangos, and oranges are the best ones. Make sure that these foods are ripe and soft when you pick them. Do not worry about them being soft. The softer a fruit is, the more flavor it has.
- Fun Fact: Most produce at the supermarket, no matter how ugly it looks is fine. Do not be afraid to buy the blackish banana or the mushy mango.
Something to Mash
The best thing to mash and stir the fruits is something with a firm surface. This would be a large spoon, a potato masher, a spatula, or rolling pin.
Put the fruits on a flat surface and then get to mashing! Make sure you are taking your time to make sure that the fruits are thoroughly and evenly mashed. Once that is done, put it into a large cup with your liquid.
A Liquid, Powder, or Yogurt
Liquids- I like to buy a bottle of one of those pre-made juice/smoothies in the local grocery store. My two favorites to use are the Bolthouse Farms brands of chocolate and vanilla. However feel free to use a mango or even a vegetable smoothie base for the liquid.
Powders- If you do not have the tools, fruit or smoothie powders are a great second option. Concord Food smoothie mix are cheap and can be found in the produce department of most supermarkets.
One can also use flavored protein powders to add taste and bulk to the smoothie. However I have my problems with protein powders.
- Fun Fact: We can only absorb so much protein at one time. All the extra protein that we consume will just get urinated out… It makes you think before you spend that next $40 dollars on protein supplements.
Yogurt- I recommend using either Greek or low fat yogurt. Watch out for the yogurts that have a lot of sugar. Try to stick around 20-25 grams of sugar in your yogurt choice.
Also you can other types of flavors of yogurt to make really interesting flavors. For instance, how about getting a key lime flavor and mixing it with mango?
The best way to mix is old fashioned stirring. Another option is to take a shaker bottle to mix it up. Just make sure there is a secure lid! Please do not make a mess.
Add ice as the last step! Mashing ice is hard work on your hands and your ears.
Some Simple Recipes
Banana Greek Yogurt Smoothie
- 1 ripe banana
- 1 cup of Greek yogurt (pick your favorite flavor)
- 1 cup of almond milk
- ¼ cup of oats or chia seeds
- 2 tablespoons of honey
- Mash the banana using either a spatula or large spoon until it has a creamy texture
- Add the yogurt, milk, and seeds into the glass
- Stir while slowly adding the banana
- Continue stirring and add honey until sweet enough
- Enjoy and serve over ice
Berry Smash Smoothie
- ½ cup of raspberries
- ½ cup of blueberries
- 1 kiwi
- ½ cup of sparkling water
- ½ cup of mango juice
- ¼ of whole lime juice
- Mash the raspberries, blueberries, and kiwi together
- Add the fruit into the glass with mango juice
- Stir while slowly adding the lime juice
- Continue stirring add sparkling at the end. The sparkling water will cause the beverage to rise so add slowly
- Enjoy and serve over ice
Orange Mango Smoothie
- 1 mango, ripe
- ½ cup of orange juice
- 1 orange
- ½ cup of almond milk or milk
- 1 plain Greek yogurt
- ½ cup of flax or c
- Mash mango and orange together
- In glass mix fruit with juice and milk
- While stirring add the yogurt
- Add the seeds carefully, they can really make the smoothie thick.
- Serve and enjoy
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Dr. CHRISTIAN-JEVON BRAMWELL MD
Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.
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