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Wellbeing

How To Make A Great Smoothie Without A Blender!

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NO TIME TO BLEND ? If you’re busy and pressed for time, a blender free smoothie can often come in handy. At any time of day, you can quickly whip up a nutrient rich shake that's loaded with protein, antioxidants and fibre to support your health and wellbeing and get you through your day.

This post is due to the many emails we receive at Healthy Chef HQ  and while we absolutely love blended smoothies, there are those occasions where you find yourself without a blender, such as being on holiday,  travelling, sporting events, or working long hours in an office that doesn't have any blending facilities.

A good blender free smoothie needs some basic ingredients to make it successful.

First up you need ice to keep your smoothie cool and refreshing. Then pour over your favourite milk or coconut water - I like to use almond milk as it gives me the creaminess I'm looking for. A good smoothie needs protein, so I always add a spoon or 2 of my protein powder.  1 or 2 spoonfuls is all you need to provide the essential amino acids your body needs for recovery, body shaping and wellbeing. So ice, liquid and protein are the 3 main basic ingredients and I often enhance mine with additional whole foods and super foods such as chia, flaxseed, wheatgrass, smashed berries, organic cocoa, smashed banana, matcha and other super food powders that energise and make your feel great. Don't forget all these ingredients need to go into a blender bottle - the prefect health accessory to provide you with the ultimate drinking experience.

Here are my top 5 quick and nourishing smoothie recipes that are ready to drink in 15 seconds flat.

1 - BODY SHAPING SMOOTHIE

The perfect shake to kick-start your morning after a workout! Loaded with protein and cold pressed nutrients that will help nourish your body and burn body fat. A little smashed banana can also be added for chromium and extra creaminess and boosters such as matcha can increase fat burning. This type of smoothie will boost metabolism, nourish lean muscle and keep you energized all morning. As a mid afternoon snack, I combine 1 serve of protein with 1-½ cups of coconut water or water then shake in a blender bottle. This will help curb appetite and stop you reaching for the cookie jar when you feel like something sweet.

a handful of ice

1 ½   cups coconut water

2 tablespoons Protein Powder

¼ cup smashed raspberries or strawberries

1/2 ripe smashed banana

1 tablespoon Organic Superfood

1 teaspoon chia seed

Combine ingredients into your blender bottle.

Shake well for 15 seconds.

Enjoy icy cold

 

2 - SPORTS PERFORMANCE

The best time to consume protein is immediately after exercise. This is when blood flow to the exercised muscles is high and the muscle is especially receptive to nutrients. A blender free shake can boost performance, reduce fatigue and improve exercise performance. This blender free shake is high in protein and essential minerals including magnesium and potassium that is essential for muscle, nerve function and recovery.

1 handful of ice

2 cups coconut water or almond milk

2 tablespoons Protein Powder

1/2 teaspoon organic matcha

1 smashed banana

1 teaspoons tahini

Pinch of cinnamon

Combine ingredients into your blender bottle.

Shake well for 15 seconds.

Enjoy icy cold.

 

3 - WELLBEING

This shake is bursting with antioxidants and powerful super foods. It has a stabilising effect on blood sugar and promotes feelings of wellbeing.  Rich in minerals including magnesium, iron, copper, manganese, riboflavin and essential micronutrients for health, energy and vitality. Vanilla and cinnamon help relax the nervous system and reduce inflammation.

1 handful ice

1 ½ cups almond or cashew milk

2 tablespoons protein powder

1 tablespoon Naked Chocolat

pinch of cinnamon

1/4 teaspoon vanilla

Combine ingredients into your blender bottle.

Shake well for 15 seconds.

Enjoy icy cold.

 

4 - DETOX

A chlorophyll rich protein shake is a great way to cleanse and repair the body. Chlorophyll the element that gives green tea, wheatgrass and other green plants their signature vibrant colour that is a powerful detoxifier. Nutrients rich in chlorophyll help to cleanse the body, boost metabolism and support optimum digestive health.

1 handful ice

1 ½ cups coconut water or cold almond milk

2 tablespoons protein powder

½ teaspoon Cold Pressed wheatgrass juice

½ teaspoon Organic Matcha

Combine ingredients into your blender bottle.

Shake well for 15 seconds.

Enjoy icy cold.

 

5 - IMMUNE BOOSTING

This shake provides a boost of antioxidants from pure whole foods that are quickly absorbed by the body – especially good when your immune system is compromised. Research studies have shown that a deficiency of high-quality protein can result in depletion of immune cells, the inability of the body to make antibodies, and other immune-related problems.

1 handful ice

1 cup freshly squeezed orange juice

1 cup cold water

2 tablespoons protein powder

1 teaspoon Natural Immune Support

1 tablespoon chia seed

Combine ingredients into your blender bottle.

Shake well for 15 seconds.

Enjoy icy cold.

 

6 - BEAUTY

Good skin starts from within and every meal is an opportunity to nourish your skin. This shake is rich in antioxidants that gives strength and structure to your skin and is vital for elasticity and firmness and helping improve skin’s hydration and elasticity. Protein is the key nutrient for ageless, beautiful skin. Your skin, hair and nails are made up of protein, so it’s important to include it in your diet.  Hibiscus tea is a delicious antioxidant packed addition to this smoothie as a replacement for the milk or coconut water. Its is rich in vitamin C and has astringent properties for tonifying the skin. Brew it the night before so it’s lovely and chilled.

1 handful ice

1 ½ cups iced unsweetened chilled hibiscus tea

1/4 cup smashed raspberries

2 tablespoons protein powder

1 tablespoon Organic Superfood

2 tablespoons natural yoghurt (your choice coconut or dairy)

Combine ingredients into your blender bottle.

Shake well for 15 seconds.

Enjoy icy cold.

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