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!
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.
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:
1 Bowl (1/4 Blender)
Step 1: Mango Madness
1.5 cup Crushed Ice
1-1/2 cup Frozen Mango Chunks
1 scoop Vanilla Protein Powder
5 oz. Water