Try these quick 3-ingredient smoothie recipes

Juicing and smoothies are two of the main ways to get food nutrients into your body quickly and efficiently. And research published in the Journal of Epidemiology and Community Health indicates that if you increase your daily servings of vegetables and fruit, you may actually increase your life span.

Specifically, eating seven servings of vegetables a day lowers the risk of death overall by 42 percent; eating two or three servings each day lowers the risk of death overall by 19 percent; and eating a single serving of vegetables daily lowers the risk of death overall by 12 percent to 15 percent.

When it comes to getting started with juicing, there are thousands of recipes out there to experiment with, based on your taste preferences. It all starts with a blender or juicer. However, that can be expensive, especially if you buy a high-powered model.

According to the Simple Green Smoothies blog, you can try compact bullet-style mixers, stand blenders or hand blenders (sticks) to achieve perfectly blended smoothies, all while on a budget. Mainly, you are looking for power above 500 to 600 watts if you want to blend tough nuts and leafy vegetables. Also consider how often you will be making smoothies, how many people will be drinking the smoothies and what ingredients you will be using on a regular basis.

More tips and tricks from the blog include:

  • Blend the leafy greens and liquid base first to avoid chunks.
  • Defrost frozen fruit overnight so it will be softer.
  • If the motor seems stuck, add more liquid to get the contents moving.

Now let’s check out a few three-ingredient smoothie recipes from food author Jessica Seinfeld. She suggests packing your ingredients in bags ahead of time so they will be ready to go during the week. Add the ingredients and blend. Each recipe serves one.

Strawberry, Yogurt And Coconut

  • 8 frozen strawberries
  • ½ cup plain yogurt or kefir
  • ½ cup shredded, unsweetened coconut

Strawberries can benefit your heart health; plain yogurt or kefir can help promote healthy digestion; and coconut can improve cholesterol levels.

Kale, Pineapple And Yogurt

  • ½ cup frozen kale
  • ½ cup frozen pineapple
  • ½ cup plain yogurt or kefir
  • (¼ cup water)

Kale is an excellent source of nutrients like vitamin C, omega-3 and omega-6 fatty acids, fiber, vitamin A and vitamin K. Pineapple is an anti-inflammatory that contains vitamin C, folates and potassium.

Banana, Peanut Butter And Cacao Powder

  • 1 peeled frozen banana
  • 2 tablespoon of natural peanut or almond butter
  • 2 tablespoon of cacao powder
  • (¼ cup of water)

Bananas contain high levels of potassium. Natural peanut butter is a good source of protein and can boost heart health.

Mango, Coconut Milk And Chia Seeds

  • 8 pieces of frozen mango (about ¾ cup)
  • ½ cup coconut milk
  • 1 tablespoon of chia seeds

Mango is an excellent source of antioxidants. It can help boost eye health and skin health, and it may help lower cholesterol. Chia seeds can aid in healthy digestion.

Green Apple, Spinach And Ginger

  • 1 green apple, peeled and cored
  • ½ cup frozen spinach
  • ½-inch piece of peeled fresh ginger (cut into small pieces)
  • (½ cup of water)

Apples have high levels of antioxidants and can help boost heart health, improve blood sugar levels and aid in disease prevention. Spinach is loaded with vitamins and minerals to improve eye health and build strong bones.

Blueberries, Almond Butter And Almond Milk

  • ¾ cup frozen blueberries
  • 1 tablespoon of natural almond butter
  • ½ cup unsweetened almond milk

Blueberries are loaded with antioxidants for helping eliminate free radical damage. Almond milk is derived from almond nuts and has the same health benefits. It’s an excellent source of protein, vitamin E and minerals; plus, it helps lower cholesterol.

Banana, Kale And Coconut Water

  • 1 peeled frozen banana
  • ½ cup frozen kale
  • ½ cup coconut water

Orange, Red Bell Pepper And Coconut Oil

  • 1 red bell pepper, quartered and seeded
  • 1 peeled naval orange
  • 1 tablespoon of coconut oil

Oranges are loaded with vitamin C that helps fight free radical damage, plus other nutrients to help fight inflammation. Red peppers are loaded with antioxidants like vitamin C, A and lycopene, plus vitamin B.


Peyton Kennedy

By Peyton Kennedy

Peyton Kennedy graduated with a Bachelor of Arts in Journalism and Mass Communications from Auburn University. Her varied experience includes journalism, marketing, public relations and social media. She currently lives in Birmingham, Ala., with her husband Tom and dog Mosby. In her spare time, Kennedy enjoys movies, reading and Auburn football.