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Tag: high iron smoothie ingredients

  • High-Iron Green Smoothie Bowl Recipe for Energy

    High-Iron Green Smoothie Bowl Recipe for Energy

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    Finding it hard to get your daily iron? This healthy smoothie bowl idea is the perfect recipe to up your iron intake whilst having a delicious breakfast.

    Smoothie bowls are a brilliant way to prepare a well-balanced breakfast with a satisfying combo of smooth and crunchy textures.

    They usually consist of a scoopable smoothie, served in a bowl and topped with nuts, seeds, grains, and fruit.

    For this recipe, we went through the best plant-based iron foods and selected five perfect ingredients to make an iron-boosting smoothie.

    Here they are:

    1. Spinach
      This leafy green is one of the best sources of vegan iron, delivering almost as much iron as beef, weight by weight.

    2. Soy Yoghurt
      Choose a brand that’s fortified with vitamins and minerals, and opt for vanilla-flavoured or lightly sweetened yoghurt for better taste.

    3. Oats
      Use old-fashioned oats for a chunkier feel or quick-cooked oats for more creaminess.
      We recommend leaving the oats to soak in the smoothie to digest them better and absorb more iron.

    4. Pumpkin Seeds
      An amazing source of plant-based iron and protein, they add a delightful crunch to your smoothie bowl.

    5. Dark Chocolate
      Choose extra dark chocolate, like 70% cocoa solids, though 85%-90% would be ideal.
      You’ll get more iron and precious antioxidants but less sugar!

    Finally, we rounded up this iron smoothie bowl with diced strawberries.

    Why strawberries? They’re rich in vitamin C, which helps your body absorb more iron!

    Instead of strawberries, you can also use other vitamin C-rich fruits like oranges or melon; or also kiwi as in this kiwi spinach iron smoothie recipe or papaya as in this tropical papaya smoothie bowl.

    So, guess how much iron one of these mighty smoothie bowls delivers? A whopping 6.8 mg of iron!

    It may not sound much, but that actually covers 78% iron RDI for men and 45% iron RDI for women.

    So, start the day with this iron-rich spinach smoothie bowl to ramp up your iron intake, boosting your energy levels and supporting your immunity!

    Ingredients

    Fresh Spinach 50 g
    Large Ripe Banana 1/2
    Fortified Soy Yoghurt 250 g
    Rolled Oats 30 g
    Pumpkin Seeds 1 tbsp
    Strawberries 60 g
    Dark 85% Chocolate Shavings 1 tsp

    Step 1

    Trim off any hard stems from the spinach and add the spinach to a blender along with the banana and soy yoghurt.

    spinach banana and yoghurt in a blender

    Step 2

    Blitz the ingredients into a creamy green smoothie.

    Taste the smoothie for sweetness, and add a little more banana or a splash of honey/maple syrup if you like it sweeter.

    green spinach smoothie for iron in a blendergreen spinach smoothie for iron in a blender

    Step 3

    Transfer the green spinach smoothie to a bowl and stir in the oats.

    Allow the oats to soften for at least 20 minutes for better digestibility and iron absorption, or leave them to soak overnight.

    Top your iron smoothie bowl with pumpkin seeds and sliced strawberries (1) and sprinkle with dark chocolate shavings (2). Enjoy!

    high-iron spinach smoothie in a bowl topped with oats, strawberries and pumpkin seedshigh-iron spinach smoothie in a bowl topped with oats, strawberries and pumpkin seeds

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    green spinach smoothie bowl with strawberries, oats, and dark chocolategreen spinach smoothie bowl with strawberries, oats, and dark chocolate

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    Tips

    • You can swap pumpkin seeds with flaxseeds or sesame seeds, which are also rich in iron.

    • You can use silken tofu instead of soy yoghurt for an even creamier smoothie bowl. Silken tofu is also higher in proteins and iron.

    • Instead of dark chocolate shavings, you can use cocoa powder as a healthy, high-iron topping for this smoothie.

    • If you don’t have time to leave the oats to soak, you can dry toast the oat flakes in a hot skillet for a few minutes. Then, stir them into the smoothie and eat right away.

    • This iron green smoothie bowl is best eaten on the same day.
      If you want to batch-prepare it, you can store it in the fridge for 2 days, packed in an air-tight container.

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  • Iron-Boosting Smoothie Recipe

    Iron-Boosting Smoothie Recipe

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    If you’re looking to boost your iron intake, this healthy iron smoothie is the perfect recipe to get you started. Let’s whizz it together!

    To make this high-iron smoothie, we used a carefully selected mix of ingredients so you can get the most iron out of every sip.

    So yes, only the best iron foods made it into our smoothie recipe. Here they are:

    • Oats
      Use rolled oats, like porridge oats, ground into fine flour for a smoother result.

    • Spinach
      These leafy greens have as much iron as beef, weight by weight!

    • Sesame Paste
      Sesame seeds are rich in iron, and the best way to use them in smoothies is as sesame paste, aka tahini. Deliciously nutty!

    • Soy Milk
      Choose a brand that’s fortified with vitamins and minerals, and opt for vanilla-flavoured or lightly sweetened milk if you prefer.

    • Dark Chocolate
      Use cocoa powder or dark chocolate shavings as a smoothie topping. Don’t whizz them in, or the smoothie will turn brownish!

    A good iron smoothie is not complete without a vitamin C-rich fruit. Why? Vitamin C is essential to boost the uptake of plant-based iron.

    So, we tipped in a delicious kiwi, nicely ripe for maximum vitamin C!

    So, how much iron does this smoothie have? To deserve its ‘high-iron’ title, it should provide at least 20% of your daily iron needs.

    And guess what? Each glass comes with 4.2 mg of iron, which equals 48% RDI for men and 28% RDI for women. Cool!

    So, whizz up a tall glass of this iron smoothie and sip it for breakfast to start the day with more energy and vitality!

    Frequently Asked Questions

    Are green smoothies good for iron?

    Yes, sipping a green smoothie is a great way to boost your iron intake.

    That’s because green smoothies are often made with fresh spinach or raw kale, two vegetables incredibly rich in iron.

    If you want to prepare a green smoothie for low iron, use two large handfuls (about 50g) of baby spinach or curly kale to get a good dose of iron.

    How do you add iron to a smoothie?

    The best ingredients you can use to add iron to a smoothie include:

    1. Greens like spinach or kale;

    2. Rolled oats or wheat bran;

    3. Soy milk, soy yoghurt or silken tofu;

    4. Ground seeds or seed butter from sesame, pumpkin or flax seeds.

    Round up your smoothie blend with vitamin C-rich fruits like kiwi, strawberries, and oranges to boost iron absorption.

    What smoothies are high in iron?

    A high-iron smoothie should provide at least 20% of your daily iron needs, which is 1.8 mg for men and 3 mg for women.

    When choosing or preparing an iron smoothie, make sure it contains a good combination of at least 2 iron-rich ingredients like greens, seeds, soy, and oats.

    If you’re looking for some iron smoothie ideas, here are 4 healthy recipes to try:

    Ingredients

    Fresh Baby Spinach 40 g
    Ripe Kiwi 1
    Sesame Paste (Tahini) 1/2 tbsp
    Fortified Soy Milk 200 mL
    Porridge Oats 3 tbsp
    Ripe Large Banana 1/2
    Grated Dark Chocolate 70% 1 tsp

    Step 1

    Add the oats to a blender and blitz them until finely ground.

    Trim off any hard stems from the spinach, peel the kiwi and bananas, and add them to the blender along with soy milk and sesame paste.

    Step 2

    Blitz the ingredients into a creamy green smoothie.

    Taste the smoothie for sweetness and tip in a little more banana or a teaspoon of honey/maple syrup if you like.

    high iron green spinach smoothie in a blender

    Step 3

    Serve the smoothie in a tall glass or pack it into a sealable jar.

    Top it with grated/shaved dark chocolate, and enjoy!

    iron-boosting spinach smoothie in a jar with dark chocolate shavings

    Tips

    • You can swap tahini/sesame paste with pumpkin seed butter, as it’s also rich in iron. Alternatively, use ground flaxseeds or ground pumpkin seeds, which are easier to find.

    • Use silken tofu instead of soy milk for a creamier, almost scoopable smoothie. Silken tofu is also higher in proteins and iron.

    • Cocoa powder is a good alternative to dark chocolate as a high-iron topping for this smoothie.

    • If you have time, leave the ground oats to soak in the smoothie for 30 minutes (or also overnight) to maximise iron absorption. And they’ll make the smoothie creamier too!

    • This iron green smoothie is best consumed on the same day, but it’ll keep for 2 days in the fridge in a sealed jar or container.

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