Iron Rich Smoothie Recipe (Dairy Free) -

Iron Rich Smoothie Recipe (Dairy Free)

Iron-rich smoothie made with spinach, pumpkin seeds, hemp seeds, strawberries, banana, and spirulina: naturally dairy-free, with vitamin C fruit to support iron absorption. Ready in 5 minutes, no dairy added.

Course Beverage

Cuisine All

Prep Time 5

Cook Time 0

Total Time 5

Servings ~25 oz (total)

Calories 240kcal

Author Olga Caz

Ingredients

1 banana (fresh or frozen)
1.5 cups strawberries raspberries as alternative
2 cups spinach raw, add more if you like
3 tbsp pumpkin seeds
2 tbsp hemp seeds
2 tsp spirulina powder
1.5 cup of water or pomegranate juice for extra Vit C

Optional

1 tbsp honey for sweetness

Instructions

Add to blender all ingredients, the liquids - last.
Blend until smooth (30–60 seconds).
Taste and sweeten if desired; Serve right away, or chill up to 24 hours in a sealed jar and shake before drinking.

Notes

Approximate iron per batch: ~11 mg (non-heme). Pair with vitamin C (pomegranate or berries) and avoid coffee/tea and high-calcium foods at the same time for better absorption.
Protein add-in: use a non-calcium-fortified plant protein if timing for iron; have calcium-fortified shakes at a different meal.
Swaps: raspberries or orange for strawberries; kale or Swiss chard for part of the spinach; sunflower or chia for the seeds.
Start with ½ tsp spirulina (strong flavor) and work up.

Keep in mind that non-heme iron is variable and less bioavailable than heme-iron. The best heme-iron–rich foods are: animal liver, clams/oysters, red meat and smart timing with vitamin C - provides the best absorption. Plant-based (non-heme) sources can support the process, but they’re best as a complement rather than the primary strategy for rebuilding iron and ferritin levels.

Nutrition