Tropical Iron Rich Smoothie

This iron rich smoothie is sweet, creamy, and jam-packed with healthy fruits and iron-rich spinach! It makes a refreshing on-the-go breakfast or nutritious snack. Dairy-free, vegan, & gluten-free!

If you're looking for ways to add more iron to your diet, this high iron smoothie is a quick and delicious way to do it!

It's jam-packed with iron-rich foods like spinach, avocado, hemp hearts, and pineapple. It's naturally sweet with no refined sugar or pasteurized fruit juice, and it's got plenty of vitamin C to increase iron absorption.

This iron-boosting smoothie is a great way to start the day! It gives me lasting energy and tastes like a sweet treat.

What is iron?

Iron is a crucial mineral our bodies need to function. It's found in foods such as beef, spinach, sweet potatoes, and peas.

It supports a healthy metabolism, connective tissue, physical growth, and brain development.

Our body uses it to make hemoglobin, a protein that transports oxygen from the lungs to all parts of the body.

Iron Deficiency:

It's important to consume iron in the food we eat, but it can be difficult to get enough!

According to Mayo Clinic, iron deficiency anemia is a condition due to insufficient iron where a person's blood lacks healthy red blood cells.

Red blood cells carry oxygen to our blood's tissues. When your body doesn't have the iron it needs, it can't get the oxygen it needs, making you feel tired.

It can cause mild to severe symptoms such as:

• Fatigue
• Dizziness
• Shortness of breath
• Weakness
• Cold hands or feet
• Pale skin

Adding iron-rich foods to your diet can help treat anemia, but it's important to talk to your doctor or healthcare provider to discuss causes and treatment.

Ingredients:

Spinach - This leafy green veg has soft leaves and a mild flavor that works great in green smoothies! It's low in calories, high in fiber, and rich in vitamins and minerals. For best results, use fresh baby spinach. A 100 gram serving of spinach contains 2.6 milligrams of iron!

Avocado - An avocado is full of healthy fats that keep you feeling satiated! It's also super creamy and a great way to thicken a smoothie and add nutrients. Avocadoes are rich in vitamins E, C, B6, and K. Be sure to use a ripe avocado!

Pineapple & mango - This tropical pair is a smoothie's dream duo! They're naturally sweet and refreshing, plus they go great with the mild taste of spinach. And their bright yellow hue doesn't muddy the color of the smoothie, giving you a bright green smoothie.

Banana - To naturally sweeten and thicken the smoothie. Always use a ripe banana! As a banana ripens, its starch converts to sugar, making it sweet and creamy.

Navel orange - The juice of a navel orange is much sweeter than the carton! If you don't have one, a splash of orange juice will do the trick. Vitamin C enhances iron absorption in the body!

Almond milk - Be sure to buy unsweetened almond milk. Most brands add sugar to their plant-based milks and call them original. You have to buy the unsweetened version if you want to avoid added sugar.

Lime - More vitamin C! It brings out all the sweet flavors of the fruit. A little acid goes a long way in terms of bright flavor!

How to make this smoothie

This high-iron smoothie is simple to make! You just need a high-speed blender like a Ninja or a Vitamix.

• In a high-speed blender, add the baby spinach.
• Add the banana, avocado, hemp hearts, frozen pineapple, & frozen mango.

• Squeeze the juice of the orange and the lime into the blender. Add the almond milk.
• Blend until thick, creamy, and smooth. If the smoothies too thick, add more liquid, a little bit at a time until it's a thick yet pourable consistency.
• Pour into glasses and enjoy immediately!

Expert Tips:

• You don't need ice! Frozen fruit thickens the smoothie perfectly and ice creates an icy texture. Ice also makes the smoothie melt faster.
• If you want the smoothie thinner, add a splash more almond milk. For a thicker smoothie or a smoothie bowl, reduce the almond milk to ⅓ cup.
• Don't use a green banana! Make sure your banana is ripe. A ripe banana is sweet and creamy, while an unripe banana tastes bitter and chalky.
• Use a high-speed blender if possible. If you don't have one, it still tastes delicious but the texture of the spinach won't be as smooth.

Variations:

• Greens: Swap the baby spinach with baby kale!
• Seeds: For added texture, swap the hemp hearts with chia seeds.
• Protein: Pea protein has the highest amount of iron in it. Add a scoop to up the protein and iron content.
• Juice: For a sweeter smoothie, swap the almond milk with juice. Orange juice and passionfruit juice are great options!

High-Iron Foods for Smoothies:

Meat is a rich source of iron, but you can't throw ham into your next smoothie!

On top of an iron-rich diet, try adding these high-iron ingredients to your smoothies:

• Leafy greens - Baby spinach, baby kale, collards, and chard are all fair game! Baby greens blend easier than mature greens.
• Broccoli - Add frozen broccoli florets! Pair them with sweet fruits like banana, orange, and pineapple to disguise the flavor.
• Seeds - Pumpkin seeds, chia seeds, and hemp hearts are great options. You can buy a big bag of hemp hearts at Costco and they don't add texture.
• Tofu - Be sure to use silken tofu, NOT firm tofu. It blends right in!

Healthy Smoothie Recipes

• Berry Almond Milk Smoothie
• Strawberry Mango Smoothie Bowl
• Peanut Butter Avocado Chocolate Smoothie
• Pineapple Spinach Smoothie
• Strawberry Peach Smoothie
• Panera's Green Passion Smoothie
• Carrot Banana Smoothie