This green iron rich smoothie is delicious and very easy to make!  

GREEN SMOOTHIE-IRON RICH SMOOTHIE

Yay! Finally I can share my green smoothie which is rich in iron.  I made this smoothie with my niece during her holiday but I couldn’t share any posts due to a problem on my computer.  Before we made this smoothie, my niece asked me what gave it the green color.  When I told her it was spinach, she grimaced.   I explained her that she wouldn’t taste the spinach at all.  I said we would also use banana and orange which would leave the spinach taste behind.

When I was a child, I used to think that spinach was very rich in iron thanks to Popeye.  Many years later, it is told that it doesn’t contain as much iron as we think.  It still does but we should be careful about getting all the iron we can get from it.   Very recently I learned that when you eat spinach alone,  it is hard to absorb iron because spinach is a non-heme food(the iron found in plant foods).   You should better take it with food vitamin C to increase the iron absorbtion.   (If you want, you can read more about  non-heme food and vitamin C here.)

Orange, raisins, banana slices, spinach

Because of this reason, we use orange and banana in this green smoothie.  We use a frozen banana for a thick consistency.  Another important point about spinach is if you eat it with calcium, it slows down the iron absorbtion.  So, we don’t use milk or yogurt in our smoothie.  Instead we use little water as a liquid.  You can read more about iron and calcium here.   We also use raisins to increase iron content.

Shortly, my niece and I got the iron from our smoothie.   If you want to make a green smoothie rich in iron, you should be careful about these issues.

Let’s see the steps of our healthy smoothie.

After my niece arranged the ingredients and took the picture above,  she put frozen banana slices, spinach, raisins and orange slices into the blender with  little water.

Steps of Making Green Smoothie Rich in Iron: Placing banana,, spinach, raisins and orange slices into the blender with  little water.

Then, we pressed the pulse button with 5 second intervals for almost 1 minute.  Finally, we added ice cubes and blended until they were all crushed.

Steps of Making Green Smoothie Rich in Iron: Adding ice cubes into the mixture

That’s all we did.  My niece loved it.  When I asked her if she tasted the spinach, her answer was a big NO!

The orange flavor is strong in this smoothie.

Enjoy!

IRON RICH SMOOTHIE

5 from 3 votes
GREEN IRON RICH SMOOTHIE
Green Smoothie-Rich in Iron
Prep Time
5 mins
Total Time
5 mins
 

You can make this iron rich smoothie in just 5 minutes!

Course: Smoothie
Servings: 1 LARGE GLASS OR 2 MEDIUM GLASSES
Calories: 131 kcal
Author: www.pastryandbeyond.com
Ingredients
  • 60 g (1 cup) raw spinach, washed
  • 1 medium orange, peeled and roughly chopped
  • 1 medium banana, peeled, sliced and frozen
  • 3 tablespoons raisins
  • 60 g/ml (1/4 cup) water
Instructions
  1. Place the banana slices, spinach, raisins and orange slices and water into the blender and press the pulse button with 5 second intervals for almost 1 minute until they are all blended.
  2. Add the ice cubes, just blend until all the ice cubes are crushed.
Recipe Notes
The calorie information above is an estimate-for 1 medium glass-that is provided by an online nutrition calculator.

 

GREEN SMOOTHIE RICH IN IRON

Green Smoothie-Rich in Iron

6 thoughts on “Green Smoothie-Rich in Iron

    • March 12, 2018 at 4:29 pm
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      Thank you, Julie!

      Reply
  • March 12, 2018 at 1:53 pm
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    This looks great. I always start my day with fruit smoothies but I think I should be adding spinach, and orange of course!

    Reply
    • March 12, 2018 at 4:41 pm
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      Thank you, Jacqueline! Yes, you should definitely add the orange(vitamin C) to increase the iron absorbtion.

      Reply
  • March 12, 2018 at 2:29 pm
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    This looks so good….I do have smoothies as a mid meal snack…will try your version soon…

    Reply
    • March 12, 2018 at 4:43 pm
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      Thank you, Renu! I hope you try soon and enjoy:)

      Reply

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