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Iron rich green smoothie {vegan & delicious}




A lot of us would probably struggle with low iron levels at some point in our lives. Unless your GP advises otherwise, first option would be to turn to food – get that iron rich veggies in your belly!

This was me back in January – low levels called for an iron rich diet to get them back in check. I had plenty of smoothies (one a day), as I find this the best way to get a lot of iron in. I also had lots of lentils, tempeh, quinoa, pesto, cashews, pumpkin seeds, curry designed in a special way, tahini, nettle tea and occasional molasses.

I love this smoothie because it just tastes good and it’s good to have it regardless if you have low iron levels or not. But especially good for low iron levels 🙂 It packs a whopping 17.85mg which is almost the entire required daily intake for an adult woman (18mg).

I chose every ingredient in this smoothie very carefully after a lot of trial and error, based firstly on iron content (I wanted to pack as much as possible) and then balance of flavors. So if you want or need to replace any ingredient, just know it will change the iron content and the flavor.

The only ingredient that does not pack a lot of iron is the mango – but I find that the smoothie needs the sweetness and the specific flavor it brings. Feel free to sub this with another fruit if you want. I would advise you opt for a sweet fruit, to balance all the oats and seeds and nuts and make the smoothie easy to drink.

Iron rich green smoothie {vegan & delicious}

Serves 1

Ingredients

  • 30g oats
  • 15g chia seeds
  • 30g cashews
  • 65g blueberries
  • 1 tsp spirulina
  • 1 TBSP dry turmeric
  • 165g mango flesh
  • 3 dried apricots, chopped
  • 1 TBSP pumpkin seeds
  • water to cover

Steps

  1. Add all the ingredients to a blender with enough water to cover them.
  2. Blend and adjust the consistency if you want – thicker or more liquid.
  3. Enjoy fresh!

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