One of my most prized possessions is a VitaMix blender. Even though they are about 200 dollars, I probably use mine 4 times a day, and there isn't anything it can't blend. After years of making smoothies and shakes, I recently perfected the "super thick protein shake", which I now have to eat with a spoon because it's just that thick. That's when it hit me: I've basically [almost] been making a super healthy version of sorbet. The secret lies in the correct ratios of ice, frozen fruit, banana, and water. 

So, here are my favorite protein shake recipes, which if made correctly can be spooned into bowls and eaten like a fluffy sorbet!

General Instructions

Add crushed ice first, then fruit, protein powder, and water last. Add additional water if needed, but if to much is added it will not be as thick. 

Blend on low-medium speed until all the ice and frozen fruit is incorporated and chunks of stuff aren't flying around the blender. Then blend on medium-high or high for several minutes until it expands and becomes really thick. When the ice chunks become very small and the overall texture looks smooth, its done! 

The Mango recipe in the next step illustrates these instructions thoroughly.

Nutritional Information:

Each recipe uses 1 scoop protein powder, and about 1-1/2 to 2 cups of fruit. Unsweetened coca powder doesn't really effect the nutrition. Adding peanut butter obviously adds calories and some fat, but if you use PB2 it has about the same effect as coca powder. Overall, the recipes generally have the following nutrition facts:

In the whole blender:
Calories          270

Fat             1g
Carbs      43g
   Sugar   32g
   Fiber       5g
Protein    25g

1 Bowl (1/4 Blender)
Calories        65

Fat             .2g
Carbs       11g
   Sugar      8g
   Fiber       1g
Protein      6g

Step 1: Mango Madness

  • 1.5 cup Crushed Ice
  • 1/2 Banana
  • 1-1/2 cup Frozen Mango Chunks
  • 1 scoop Vanilla Protein Powder
  • 5 oz. Water
<p>Thank you for the nice instructable</p><p>Rima</p>
Wow Sam ...once again... you've made something I will LOVE to create. Thank you for perfecting this ratio so I don't need to! I have made some super thick protein/fruit shakes before and they were close to becoming sorbet-like in consistency...I will def. be making this asap. I am not supposed to be having much sugar or fruit - but I've cut down long enough and this looks like a great healthy shake/sorbet! And just like you love your blender, I love mine! I also spent about $200 on it - the Ninja mega system that can also juice/blend all in one. I love it!!!
Thanks Holly! Hmm, yeah not sure how you could reduce the fruit. Maybe use fruits with a lower glycemic index? And WOW I just googled that blender and man, that thing is intense!
These look great! Wonder how they'd be without the powder though (slight allergy)...
The powder is sort of essential :( If you are allergic to whey you could try an egg, soy, or rice based protein though, those would work just as well.
I'll see what I can figure out. Thanks!
All of them look Yummilicious!

About This Instructable




Bio: I'm a senior at Harvey Mudd in Claremont California. This past summer I worked at Make Magazine. I love working out and eating well ... More »
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