I’ve been loving smoothies so much lately I had to start a Smoothie of the Month post! Each month you can click the link on the sidebar to find my current favorite recipe!
June’s smoothie is my version of Oh She Glows’ Ironwoman Gingerbread Smoothie. When I think iron I always think of Popeye, flexing his muscles with a spinach filled pipe and I’ve already shared my love for green smoothies so it only made sense to throw in a giant handful of my favorite leafy green. Not to mention, iron is most-easily absorbed with vitamin C which is abundant in spinach.
I hope no one still believes that you can only meet your iron requirements with red meat!
This recipe has about 35% of your daily iron intake, based on a 2000 calorie diet. I included the %Fe and the calorie content of each ingredient in a table at the bottom so you can alter to fit your desired preferences 😉
A word to the wise: iron is the most common nutrient deficiency worldwide (that means vegetarians and non-vegetarians alike!) However, it is also the easiest mineral to over-consume. It is not recommended for the average person to take an iron supplement. A daily multi-vitamin is recommended by the-powers-that-be BUT if you are eating a healthy diet with a wide variety of plant-based foods you should be just fine 🙂 May I recommend this amazing podcast – An Essential Mineral: Iron by Colleen Patrick-Goudreau.
Iron-deficient or not, sip on this baby for a delicious and nutritious breakfast or mid-day snack. I would omit the protein powder if having as a snack.
Popeye Power Smoothie
- 1 cup almond milk
- 1 frozen banana
- 1 tbsp chia seeds
- 1 tbsp blackstrap molasses
- 1/2 tsp cinnamon
- 1/4 tsp ginger
- 1/2 scoop protein powder (optional)
- giant handful of spinach (~1 cup)
- 2 ice cubes (optional for thickness)
- Throw all ingredients into a blender and blend, blend, blend until smooth! Frozen bananas allow you to obtain a thicker texture while using less ice.
- Top with a few extra chia seeds and enjoy 🙂
Alter your ingredients as desired:
|Ingredients||Fe: % Daily Value||Calories|
|1 cup almond milk||4||40|
|1 frozen banana||2||100|
|1 tbsp chia seeeds||4||60|
|1 tbsp blackstrap molasses||15||60|
|1/2 tsp cinnamon||0.5||0|
|1/4 tsp ginger||0.25||0|
|1/2 scoop protein powder||5||40|
|giant handful of spinach||4||5|
|2 ice cubes|
I yam what I yam! – Popeye the Sailor Man