2-ingredient smoothies for better skin and health
Super easy and super powered
Between trying to recover from the cliffhanger ending of Riverdale Season 1 and maintaining the semblance of a social life, we sometimes forgo our resolution to stick to healthy eating. Rude reminders come in the form of unfortunate acne breakouts and that general feeling of awfulness. While we searched high and low for a solution to end this cycle once and for all, it was right in front of our eyes (or in our refrigerator, to be more precise) all along—Smoothies. Yes, delicious, simple and oh-so Instagrammable smoothies.
Easy to make, and easier to consume, smoothies are a fitness miracle that basically take ingredients bursting with health benefits and transform them into dessert. If that’s not enough to convince you to convert into a smoothie aficionado then we don’t know what will.
If you’re new to this wild and wonderful world of health drinks that actually taste good, here’s a quick breakdown of all the basic smoothie ingredients you can include in your next DIY stint.
Beginners’ guide to smoothies
Nutritionist Kinita Kadakia Patel lists down the benefits of some of the most common smoothie ingredients and what mistakes you should avoid while including them in your drink.
Fruits like bananas, chikoo, mango and avocado are great seasonal additions and add great flavour to the smoothie. Kinita suggests using a small portion of these to avoid an overload of carbs. We’ve also recently discovered that a surprising number of people don’t really know how to cut an avocado. Here’s a handy guide to avoid a trip to your friendly, neighbourhood physician.
Adding nuts and seeds, like almonds, hemp, chia, cacao, pure cocoa and matcha, will not only give volume to the smoothie but add to the fibre, protein and antioxidant content too. While the benefits are plenty, don’t go overboard with these, says Kinita, “Too much of it can increase the total calories of the drink.”
Whether you’re partial to soy isolates or whey, adding a protein powder to your smoothie will give it a smoother consistency, more satiety and obviously increases the overall protein value. But once you’ve made a smoothie with a protein supplement, don’t keep it out for too long. “Consume it immediately or the protein tends to disintegrate, making it a useless ingredient,” says Kinita.
“Whether you prefer Greek or desi yoghurt, the benefits of using it as a base for making smoothies are irreplaceable,” says Kinita. Yoghurt is high in calcium, protein and fantastic for promoting gut bacteria or probiotics (quick recap on everything probiotics). Kinita warns against using full fat yoghurt though, preferring skimmed or low fat options instead. “This will help you cut the calories.”
Power-packed greens, like spinach, kale, coriander and mint can contribute to your daily fibre intake through a smoothie. These ingredients are usually skipped because they tend to alter the taste of the smoothie, making it marginally bitter. Kinita considers this a small price to pay for the massive benefits they can give.
“Berries pack a powerful amount of antioxidants and flavour,” says Kinita. The fun colours that will pop from your breakfast selfie are just an added bonus. While choosing what berries to add to your mix, avoid dried berries at all costs. “They have additional sugar added to it. Always opt for fresh, seasonal berries,” says Kinita.
Now that you’ve got a basic understanding of the ingredients you can experiment with, here are some of our favourite 2-ingredient recipes by nutritionist Pallavi Srivastava to get you started.
Smoothie recipes for better skin and fitness
This skin soother smoothie is rich in vitamin C, potassium, magnesium, folate and is also high in protein.
Add 2 kiwis + 1 cup of low fat greek yoghurt+ ice cubes. You can sprinkle some pumpkin seeds in there too. Blend well and drink your way to better skin.
We’ve talked about the importance of maintaining your gut health, and this smoothie can go a long way in helping you do so with a high dose of antioxidants and fibre.
Mix 1 cup of berries (raspberry + strawberry +blueberries) and 2 cups of spinach + ½ cup skimmed milk and crushed ice. Blend till smooth. Serve chilled.
This drink will cleanse and detox your body. Kale has zero fat, and is rich in vitamin K and iron. It also has anti-inflammatory properties. Green apple, on the other hand, decreases the chances of colon cancer. Being rich in fibre, it also helps lower cholesterol, reduces chances of a liver problem, and has a host of minerals and vitamins like zinc, potassium, vitamin B, and vitamin C.
Add 1 ½ cup of kale + 1 green apple + some crushed ice + water. You can add a handful of flax seeds too. Blend well and enjoy.
This smoothie is filled with Vitamin C, Vitamin B-6, and fibre. Avocados are loaded with monounsaturated fatty acids which help to lower triglyceride levels (that help in regulating your blood pressure). Cucumber helps in hydration, detox and supplies minerals like magnesium, potassium and silicon. This is also ideal for making these hot, summer days slightly bearable.
Add 1 full avocado + 1 peeled cucumber+ few flakes of ginger + some crushed ice and water. Blend these together and enjoy.