If you’re chugging a daily green juice and not seeing an improvement in your health or waistline, it’s probably because juices aren’t as healthy as you think. Most juices are loaded with sugar and carbohydrates while being low (or devoid) of fiber. This is a problem because fiber — the zero-calorie, indigestible part of a carbohydrate that adds bulk to food — not only works to keep you full (it swells in the stomach), but it helps mitigate blood sugar spikes. For these reasons, many wellness experts suggest opting for a smoothie over juice. Aside from being higher in fiber, smoothies are also usually more cost effective since you’re using every part of the produce (versus just juicing out the water and nutrients), less messy and quicker to whip up.
If weight loss is your goal, make sure to focus on high-fiber smoothies (think ingredients like chia seeds and flaxseed) as they tend to be the most voluminous and low in net carbs (the total carbohydrate content minus the fiber content). When calculating the net carbs in a smoothie (or anything you ingest), you subtract the fiber grams because fiber is not digested, so the net carb is what’s left that gets converted into glucose.
We’re guessing you’re ready to whip up a smoothie right about now! If you don’t have a blender, however, don’t fret. There are plenty of high-fiber, healthy smoothie recipes you can mix up in a matter of minutes — no blender required. Here’s a look at 10 of our favorite no-blender healthy smoothies.
[ Next: Health Experts Share Their Ultimate Smoothie Recipes ]
Healthy No Blender Shakes From Pinterest
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Avocado No-Blender Smoothie
Pre-blended green powders with no sugar added, like Spruce from Eboost, are a great option for no-blender shakes. Mix one pack with mashed avocado, almond milk, vanilla protein, water or coconut water and ice for this healthy smoothie.
Image: Courtesy of Aspen Specialty Foods
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Matcha No-Blender Smoothie
Matcha is still one of the of-the-moment superfoods. A unique way to use it is by mixing it with unsweetened almond milk, vanilla protein, agave syrup and hemp seeds. Get the recipe for this healthy smoothie here.
Image: Pinterest via Omnivore's Cookbook
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No-Blender Berry Smoothie
A great use for overripe fruit is to mash it up and mix with water, fresh-squeezed orange juice (with no sugar added), protein powder and ice. Get this delicious smoothie recipe here.
Image: Courtesy of Vega
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No-Blender Mocha Protein Smoothie
Jazz up your morning cold-brewed coffee by combining it with unsweetened almond milk, chocolate protein powder and chia seeds. Get this delicious smoothie recipe here.
Image: Courtesy of Gettin' My Healthy On
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Vanilla-Cinnamon Chia No-Blender Smoothie
A great morning meal replacement is a mix of unsweetened almond milk, low-fat plain Greek yogurt, vanilla extract, agave syrup, cinnamon, chia seeds and ice. You can find this healthy smoothie recipe at the Food Network.
Image: Pinterest via Food Network
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Old-Fashioned Pink Lemonade Smoothie
If you’ve been overindulging and want something detoxifying yet filling, mix low-fat yogurt with unsweetened apple juice, lemon juice, lemon extract and unsweetened applesauce for a smoothie that tastes like pink lemonade.
Image: Courtesy of General Mills
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No-Blender Carrot Cake Protein Smoothie
Ginger and cinnamon are two of the most powerful metabolism boosters and detoxifiers. Add these ingredients to carrot juice along with vanilla protein powder and a sprinkle of coconut flakes (with no sugar added, these are relatively high in fiber) for a delicious no-blender smoothie with the flavors of your favorite carrot cake.
Image: Courtesy of Thrive Personal Fitness
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No-Blender Green Smoothie
For another way to get your daily fill of greens, mix Spruce with mashed fruit, kefir or yogurt, water and flaxseeds. Find out how here.
Image: Courtesy of Don't Waste the Crumbs
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No-Blender Tahini Chocolate Smoothie
You probably didn't think tahini was something you could drink, but it is! Mix it with some unsweetened almond milk, unsweetened cacao powder, vanilla protein powder, agave syrup and chia seeds for this delicious, healthy smoothie.
Image: Pinterest via Omnivore's Cookbook
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No-Blender Banana Smoothie
This no-blender smoothie helps speed up post-workout recovery. Within 20 minutes of finishing your workout, mix a mashed banana with pulverized almonds, unsweetened almond milk and ice.
Image: Courtesy of Aspen Specialty Foods
