Popeye Power Smoothie

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!

popeye smootie 2

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

popeye smootie

Serves 1


  • 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)


  1. 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.
  2. 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
34.75 305

I yam what I yam! – Popeye the Sailor Man

Liz xo


4 thoughts on “Popeye Power Smoothie

  1. Pingback: The Perfect Pear Smoothie | Lizzie Fit

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  4. Pingback: Pumpkin Gingerbread Smoothie | Lizzie Fit

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