Source: wikiHow
- 1 Look for very ripe fruits. Since you won’t be able to break up fruits that are firm and full of fiber, purchase soft fruits that you’ll be able to mash by hand. Keep in mind that fruits are softest when they’re completely ripe. Consider basing your smoothie on 1 or a combination of these fruits:[1]
- Kiwi
- Mango
- Banana
- Pears
- Berries, such as strawberries, blueberries, blackberries, or raspberries
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2 Try soft vegetables or vegetable puree. Although most vegetables will be too fibrous to use in a smoothie without a blender, you can use an avocado that’s ripe and soft. Remember that you can also include a few spoonfuls of vegetable puree, such as pumpkin, butternut squash, or carrot.[2]
- Pureed vegetables will also help thicken your smoothie and give it a bright color.
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3 Include proteins that will thicken the smoothie. Soft fruits usually make up most of blender-less smoothies, but you’ll need filling ingredients to add protein and give the smoothie a creamy texture. Use your favorite type of yogurt, peanut butter, or chia seeds to add protein.[3]
- Instead of peanut butter, you can use tahini or sunflower butter, which will give your smoothie protein with less sugar.
Tip: For the thickest smoothie, use full-fat Greek yogurt. Use your favorite flavor or use plain if you’d like more control over the flavor of your smoothie.
- 4 Choose a liquid to thin the smoothie. You probably won’t need very much liquid in your smoothie, but it’s good to have nutritious liquids on hand just in case. For a creamy smoothie, get out milk or your favorite alternative milk, such as almond or soy milk. To make your smoothie sweeter, use fruit juice.
[4]
- For example, use apple, grape, orange, or pineapple juice.
- 5 Include powders for protein or flavor. Customize your smoothie by stirring in extra flavors…
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