We love a simple strawberry smoothie – they’re sweet, nutritious, and super-easy to prepare. With just 3 ingredients, you’ll probably find that you’ve already got everything you need to make them!
In this article – we share five of our favourite 3-ingredient strawberry smoothies (all dairy-free) along with tips on preparation and nutrition.
- Strawberry Smoothie Health Benefits
- Basic Strawberry Smoothie Recipe
- Strawberry & Banana
- Peach & Strawberry
- 3-Ingredient Breakfast Recipe
- Strawberry & Plum
- Strawberry Cheesecake
- Preparation, Storage & Freezing Tips
Strawberry Smoothie Health Benefits
Strawberries are that rare combination of highly nutritious and delicious. They’re great for making healthy smoothies since they’re jam-packed with vitamin C and anti-oxidants. Here are a four reasons they pack such a punch in recipes…
1 – More vitamin C than an orange
Just one serving (8 strawberries) contains 98% of your daily requirement, compared to 85% provided by the legendary orange.
Vitamin C is well-known for keeping the immune system functioning at its best. But did you know that it also helps strengthen the eyes and protect them from the sun’s damaging rays? Plus, it’s an antioxidant which means it can help to reduce the risk of cancer by protecting cells from damage and mutation.
Tasty tip – Pairing strawberries with blueberries in a smoothie will get you an even better vitamin C hit. The anti-oxidants in blueberries also enhance the effects of vitamin C, so you get even more immune boosting benefits.
2 – They may stop snack attacks
Scientists have recently found that strawberries may reduce blood sugar spikes. These high-low sugar spikes cause cravings and affect mood, so by adding more strawberries to your diet you can avoid these feelings, reducing the temptation to snack on naughty bits.
It’s suspected that the high levels of antioxidant ‘polyphenols’ are responsible, which also help out the body in other ways. However, these studies were done in a test tube so more research is needed to prove that the same effect would happen in people.
3 – They can ease arthritis inflammation
Apparently, you need to eat more than 16 of these little red gems per week to get this kind of benefit. But that’s pretty doable with just two smoothies.
And it’s not just arthritis sufferers who can benefit from their anti-inflammatory properties. People with asthma and atherosclerosis can also find them beneficial.
4 – They protect their own
It may be a coincidence that they’re heart-shaped, but strawberries actually protect the entire circulatory system. They improve blood vessel function, lower blood pressure and increase ‘good’ HDL cholesterol whilst inhibiting the bad.
In fact, a study of 93,000 women found that those who ate three or more portions of blueberries and strawberries a week had a 32% lower risk of a heart attack.
Instructions for Making an Easy Strawberry Smoothie
Here’s how to make a strawberry smoothie the easy way – with just strawberries and your choice of liquid. a basic recipe that combines fruit and liquid into a deliciously simple smoothie…
- Wash 8-10 strawberries and remove the leafy green tops (or use ready-made frozen ones).
- Place in a blender, with 120ml (½ cup) of cold liquid (plant-based milk, orange juice, vegan vanilla yogurt or water). If you’re adding other ingredients, now is the time to do it.
- Blend for 20-30 seconds until smooth and serve.
Here is a rundown of our all-time favourite strawberry-based recipes. We’re all about simplicity so each one contains a maximum of 3 everyday ingredients. They’re also vegan-friendly since we aren’t big fans of dairy or honey.
3-Ingredient Strawberry & Banana Smoothie
This is the original smoothie combo. With just 3 ingredients, it’s a very easy banana and strawberry smoothie to whip up. Best of all, it tastes delicious too…
- 10-15 strawberries
- 1 banana
- 125ml (1/2 cup) of almond milk
For an even creamier strawberry smoothie without yogurt or milk, use a frozen banana instead of almond milk. It’s like adding ice-cream into the mix but with zero dairy involved!
You might also like… How to make a smoothie without yogurt or milk.
Strawberry & Peach Smoothie
Since peach and strawberry season overlap, it’d be rude not to combine the two into a summery glass of goodness. We prefer our smoothies without yogurt but you can add a little if you like. This 3-ingredient strawberry smoothie recipe includes a handful of leafy greens to instantly multiply its nutritional value.
- 10-15 strawberries
- 1 peach (with the stone removed)
- 10 spinach leaves
Blend the leaves with peach until smooth, then add the strawberries. Since peaches are so juicy you shouldn’t need any additional liquid, but judge it based on your own preferences and add a little water if you prefer.
You might also like… How To Freeze Spinach & Kale For Your Smoothies
3-Ingredient Strawberry Breakfast Smoothie
This strawberry oatmeal smoothie is a filling start to the day. It’s an ideal smoothie for kids too as they love the creamy, dessert-like taste. Just remember to halve the portions for little ones.
You can also play with different flavour variations… Swapping the strawberry yogurt for apricot or cherry will mix things up a little and ensure you start every day a little bit differently.
- 10 strawberries
- 30g or ⅓ cup oats
- 125ml almond or oat milk (approx ½ cup)
Strawberry & Plum Smoothie
OK, this may not be an obvious combo, but it really works. Strawberries are in peak season around June, yet plums are more abundant around September, so consider popping a few strawberries in the freezer until plums ripen in Autumn/Fall. Be sure to wash them and remove the green hulls before freezing.
- 10 strawberries
- 3 plums
- ½ apple
- Wash everything thoroughly
- Remove the stones from the plums and core from the apple
- Blend all the ingredients thoroughly until super-smooth adding water if needed
- Store the remaining apple half in an airtight container for future use
Tasty Tip – A spicy twist on this pure fruit option is to add a pinch of ground ginger or ½ cm of the fresh stuff. It’s a game changer!
Strawberry Cheesecake Smoothie
This 3-ingredient strawberry dessert smoothie is creamy, indulgent and satisfying. And it’s a lot more nutritious than an actual slice of cheesecake.
- 8-10 strawberries (fresh or frozen)
- 1 individual vanilla or strawberry dairy-free yogurt (120g or ½ cup)
- 1-2 digestive biscuits
You can blend everything up or layer the ingredients into a decadent dessert. Get the full low-down here.
Preparation, Storage & Freezing Tips
These smoothies are perfect during peak strawberry season which is when they hit their ultimate sweetness levels which is key to their deliciousness. Strawberries can be a bit sharp if they’re out of season, but swapping the water for orange or apple juice can sweeten it up.
- Buying – Choose strawberries that are bright red, small to medium size and have a sweet aroma. Unlike bananas, they won’t ripen at home, so don’t go for pale or green ones.
- Prep – Wash well and remove the hull (green leafy top).
- Storage – Strawberries are best consumed within 2 days, as studies have found their nutrient content starts to decrease after this time. They will last longer in the fridge though (which also results in fresh smoothies that are perfectly chilled too).
- Freezing – You can freeze strawberries for up to six months.
So, there we have a few of our fav recipes that are cheap and easy to prepare! Now which ones take your fancy?
