Iron-Boosting Orange Green Smoothie
This iron-boosting orange green smoothie combines iron-rich ingredients with vitamin C to help enhance iron absorption.
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“I really loved this recipe. I have also struggled with low iron and excited to try this supplement too. I love your beautiful pictures on your site as well.”
Erika
Did you know that vitamin-C-rich foods such as oranges enhance iron absorption?
…You did? Okay.
BUT did you know fermented foods such as yogurt also increase the availability of iron? Even though calcium inhibits iron absorption, fermented foods seem to do the opposite.
And many of us could use a little boost. According to the World Health Organization, 2 billion people – more than 30% of the world’s population (!!!) – are anemic. (Iron-deficiency anemia is a common type of anemia.)
You know what that means? It means you need this iron-boosting orange green smoothie in your life!
Especially if you are a woman, pregnant (or both), a child or a cute baby.
Which reminds me of why I created this smoothie in the first place…
Like most moms, much of my life revolves around my baby’s food intake. It’s an obsession, really.
“Is she eating enough?”
“Is she getting all the nutrients she needs?”
And since iron stores start to deplete at 6 months, “Is she getting enough iron?” This one especially plagues my mind.
I offer her iron-rich foods, but since she’d much rather see said foods splatter on the floor or decorate the walls, and is currently eyeing anything in my cup/glass/mug, I thought of the perfect solution — green smoothies!
I set out to create a smoothie with foods that provide iron: spinach and chia seeds, and pair them with foods that enhance iron absorption: orange juice and yogurt…and Viola!
The creamy base of banana, the refreshing taste of citrus with the slight tartness of the yogurt….This smoothie is packed with nutrition and a treat for everyone, iron deficient or not.
P.S. If you love healing drinks, don’t miss my Turmeric Milk or Masala Chai!
More Vegan/Vegetarian Iron-Rich recipes:
2022 Disclaimer: When creating the recipe, I thought the small amount of calcium in 1/4 cup yogurt wouldn’t block iron absorption, but the smoothie would get the benefits of probiotics (and honestly, taste!) of the yogurt. In hindsight, given I’m not a nutritionist or doctor, I’m really not qualified to offer any health benefits, just a great-tasting smoothie! 😊
Iron-Boosting Orange Green Smoothie
Watch the Video
Ingredients
- 2 cups fresh spinach
- 1/2 ripe banana, previously frozen
- 1 (~125-135 grams, peeled) tangerine or small navel orange
- 1/2 cup freshly squeezed orange juice
- 1/4 cup plain yogurt, (optional)*
- 1 tbsp chia seeds
- 3 ice cubes
- 1/2 Medjool date, (optional – add if needed)
Instructions
- Add all ingredients except the date to a blender and blend until smooth. Add a half of a Medjool date if more sweetness is desired and blend again. Add additional ice cubes as necessary to thicken and cool. Serve immediately.
Notes
65 Comments on “Iron-Boosting Orange Green Smoothie”
Hi, can i use Actimel for immune system instead of yogurt
Hello Valerie. Yes, I don’t see why not. Make it your own 🙂
OMG this was absolutely delicious!!! I suffer from low iron and was looking for a quick boost to start my day!! This was very tasty!! I added frozen spinach as I didn’t have fresh and I used Activia strawberry yogurt in place of plain. I also added a date. Would highly recommend. The flavour combo was delicious. It’s a must try!
So happy you thought so, Katrina! Thank you for sharing!
What blender are you using? If I use frozen spinach, can I put it in the fridge the night before so it becomes less frozen and then soak with water to defrost? or do I loose nutrients with that? My blender is not strong enough to blend the frozen spinach directly from the freezer. Thank you.
Hi, Bri! I use a Vitamix which is a high-speed blender. I haven’t tried using frozen spinach but I believe it should be fine if thawed first. I don’t think you need to soak in water.
You shouldn’t use frozen spinach for smoothies they need to be cooked. Pls watch out and read the labels carefully. Always use fresh ones and give them a good wash.
Thank you, Sevy!
Would it be possible to use frozen spinach instead as I always have it in the freezer?
Hi George! Yes, that’d be fine. Though I haven’t tried it so I can’t say how it’ll affect the taste!
In the ingredients, I don’t have Medjool date, so I use honey to make my smoothie slightly sweet. Thank you for your sharing!
They look so yummy! I am so going to try this
Thanks, Kaleb!
Great recipe! From experience, the raw greens, have oxalates and messed with my thyroid, so now I steam the spinach
Great tip. Thank you, Nan!
Love this idea, can’t wait to try a smoothie bowl for my next smoothie!
I really loved this recipe. I have also struggled with low iron and excited to try this supplement too. I love your beautiful pictures on your site as well.
Thanks so much, Erika! Glad you liked it!
I make it 2 a week. So good for health, Thanks for your recipe!
You’re welcome, Robyn!