Iron-Rich Green Smoothie
Naturally Iron-Rich & Refreshing
Struggling with low iron or fatigue? This nutrient-packed smoothie blends iron-rich greens with vitamin C from orange and kiwi for optimal absorption. Plus, the mix of super seeds provides extra minerals and healthy fats, making it a delicious and refreshing drink to enjoy any time you need a natural energy boost!
Prep
10 mins
Blend
2 mins
Total
12 mins
Serves
1-2 ppl
Ingredients:
- 2 cups of baby Spinach
- 2 cups of Kale (stems removed)
- 1 Orange peeled
- 1 Kiwi unpeeled
- ½ Lemon zest and juice
- 1 tbsp of Chia seeds
- 1 tbsp of Flaxseed
- 1 tbsp of Pumpkin seeds
- 1 tbsp of Sesame seeds
- 2 cubes of ice
- ½ cup of water (as needed)
Instructions step by step:
Step 1 – Wash Veggies and Fruits
Start by thoroughly washing the kale and spinach to remove any dirt or residue. Use a salad spinner to dry the leaves or gently pat them dry with a clean towel. Next, wash and scrub the orange, kiwi, and any other fruits you’re using to ensure they’re clean and ready for blending.
Step 2 – Add the Veggies
Remove the stalks from the kale leaves and add the leaves to your blender. Then, add the washed baby spinach, ensuring both greens are well-packed in the blender.
Step 3 – Add the Fruits
Peel the orange, cut it into smaller chunks, and add it to the blender. For the kiwi, trim off the hard ends, chop it into small pieces, and add it to the jar with the skin on for extra fibre and nutrients.
Step 4 – Lemon Zest and Juice
Add all the seeds to the blender. Zest 1 lemon and juice half of it, then add both to the jar. If you prefer a more lemony and tart flavour, feel free to add the other half of the lemon while blending.
Step 5 – Add Ice and Blend
Add 3-4 ice cubes, adjusting to taste—use more ice in the summer and less in the winter for a cooler or warmer smoothie. Blend on high speed for 1-3 minutes, or until smooth. The blending time will depend on your blender, so feel free to adjust for the perfect consistency. For the best result, a high-speed blender works wonders!
Step 6 – Serve & Enjoy
Serve the smoothie immediately, either on its own or topped with hemp seeds for an extra nutritional boost. While you can store it in the fridge for 2-3 days, vitamin C starts to degrade quickly, so I recommend drinking it fresh for maximum benefits.
About this recipe:
As a woman and a runner, I’ve often struggled with low iron levels, especially when in pick training. A few years ago, I had to take iron supplements, but I really didn’t like them, they can be toxic. Now, I manage my iron intake naturally by being more mindful of the foods I eat and how I eat it.
One of my favourite ways to increase my iron levels is by massaging kale with lemon juice and zest—this helps break down the fibres and enhances iron absorption. I also add lemon zest and juice to most of my recipes. And try to incorporate as many iron-rich plant-based foods as possible, such as:
- Leafy greens like kale and spinach
- Legumes (especially lentils and soya beans)
- Seeds like pumpkin and sesame
- Black olives, quinoa, and tofu
While plant-based iron is incredibly nutritious, it’s also less bioavailable than heme iron from animal sources. That’s why pairing it with vitamin C-rich foods (like oranges, kiwis, and citrus) helps boost absorption.
I also avoid coffee and tea with my meals, as they can interfere with iron absorption. Instead, I enjoy my coffee first thing in the morning and wait at least an hour before breakfast. I love green tea, I sip on a cup mid-morning or in the afternoon, at least two hours after meals to prevent it from blocking iron uptake.
Customise Your Smoothie!
- Want it sweeter? Add a date!
- No oranges? Use tangerines or blood oranges!
- Want extra creaminess? Add plant-based yogurt!
Avoid bananas—they may reduce the absorption of certain flavanols from other ingredients.
About these Ingredients:
Spinach: A powerhouse of plant-based iron, essential for energy and red blood cell production. It’s also rich in vitamin K, folate, magnesium, and fibre, supporting bone health, muscle recovery, and digestion. Since non-heme iron is less absorbable, pairing spinach with vitamin C from citrus helps maximise its benefits.
Kale: Another iron-rich leafy green, packed with vitamins, minerals, and antioxidants. It supports energy, red blood cell production, and bone health, while adding a refreshing, nutrient-dense boost to this smoothie.
Orange: Not just for its bright, refreshing flavour—oranges are rich in vitamin C, which enhances iron absorption from leafy greens and seeds, ensuring your body makes the most of this smoothie’s nutrients.
Lemon: Both juice and zest play a key role in iron absorption while bringing a vibrant citrusy flavour. The zest adds a subtle bitterness that balances the earthiness of greens, while lemon’s antioxidants and digestive benefits make this smoothie even more nourishing.
Kiwi: A vitamin C powerhouse that boosts iron absorption while adding natural sweetness. Keeping the skin on provides even more fibre, vitamins, and antioxidants, blending seamlessly into the smoothie for extra nutrition.
Chia Seeds – Packed with plant-based iron, omega-3s, and fibre, they help keep you full, support digestion, and add a creamy texture when blended.
Pumpkin Seeds – One of the best plant-based sources of iron and magnesium, essential for energy and muscle recovery. They also bring a subtle nuttiness to the smoothie.
Sesame Seeds – Rich in iron, calcium, and healthy fats, these tiny seeds enhance the smoothie’s nutritional profile while blending smoothly into the mix.
Flaxseeds – Loaded with iron, fibre, and omega-3s, they support digestion, heart health, and provide a natural energy boost.
More Tasty Ideas for You
Iron-Rich Green Smoothie
Equipment
- 1 Blend
Ingredients
- 2 cups of baby Spinach
- 2 cups of Kale stems removed
- 1 Orange peeled
- 1 Kiwi unpeeled
- ½ Lemon zest and juice
- 1 tbsp of Chia seeds
- 1 tbsp of Flaxseed
- 1 tbsp of Pumpkin seeds
- 1 tbsp of Sesame seeds
- 2 cubes of ice
- ½ cup of water as needed
Instructions
- Wash Veggies and FruitsStart by thoroughly washing the kale and spinach to remove any dirt or residue. Use a salad spinner to dry the leaves or gently pat them dry with a clean towel. Next, wash and scrub the orange, kiwi, and any other fruits you're using to ensure they’re clean and ready for blending.
- Add the VeggiesRemove the stalks from the kale leaves and add the leaves to your blender. Then, add the washed baby spinach, ensuring both greens are well-packed in the blender.
- Add the FruitsPeel the orange, cut it into smaller chunks, and add it to the blender. For the kiwi, trim off the hard ends, chop it into small pieces, and add it to the jar with the skin on for extra fibre and nutrients.
- Lemon Zest and JuiceAdd all the seeds to the blender. Zest 1 lemon and juice half of it, then add both to the jar. If you prefer a more lemony and tart flavour, feel free to add the other half of the lemon while blending.
- Add Ice and BlendAdd 3-4 ice cubes, adjusting to taste—use more ice in the summer and less in the winter for a cooler or warmer smoothie. Blend on high speed for 1-3 minutes, or until smooth. The blending time will depend on your blender, so feel free to adjust for the perfect consistency. For the best result, a high-speed blender works wonders!
- Serve & EnjoyServe the smoothie immediately, either on its own or topped with hemp seeds for an extra nutritional boost. While you can store it in the fridge for 2-3 days, vitamin C starts to degrade quickly, so I recommend drinking it fresh for maximum benefits.
- fiber-packed |
- iron-rich |
- spinach |
- healthy |
- vitamin C
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