5 Minute Blueberry Spinach Smoothie (high iron)

Name: 5 Minute Blueberry Spinach Smoothie (high iron)
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup unsweetened soy milk (choose almond or macadamia for low FODMAP!); 1 cup lightly packed baby spinach; ½ cup blueberries (fresh or frozen); ½ ripe banana (fresh or frozen); 2 tablespoons hemp hearts; ½ inch slice fresh ginger (about 1 tsp (5 mL) chopped); sweetener of your choice (optional, to taste, I like maple syrup)

By Desiree Nielsen RD

5 from 5 ratings

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This high iron blueberry spinach smoothie is made with iron-rich foods like hemp hearts and soy milk so it packs in 4.5 mg of plant-based iron and 15 grams of plant-based protein per serving (with no protein powder)!

blueberry and spinach in glasses with smoothie — This easy, yummy blueberry spinach smoothie has 4.5 mg of plant-based iron per serving!

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Smoothies make it SO easy to pack in the fruits + veggies at breakfast…but I think we forget that they can be an awesome source of minerals like calcium and iron too.

As a dietitian, I wanted to challenge myself to create a yummy high iron smoothie in case you’re focused on your iron needs right now. Whether you’re pregnant, dealing with anemia or just need a boost, it’s actually easier than you think to get iron from plants.

This veggie-packed, dairy free smoothie is a delicious and energizing start to your day…and being excited about breakfast makes it easier to wake up, don’t you think? Well, maybe that and a strong cup of coffee but you get my point. One of my crave-worthy banana bran muffins wouldn’t hurt either.

And this creamy, satisfying spinach blueberry smoothie has a lot going for it: plenty of other minerals like calcium and magnesium, fibre, omega 3 fatty acids and antioxidant phytochemicals.

Maybe I should repeat: it also tastes really good. There is a tiny hint of ginger that brightens everything it touches and it’s great with a drizzle of maple syrup or dates if you like things a bit sweeter. Why would a dietitian recommend you sweeten your smoothie? Because if you love the taste of what you’re eating…and that includes fruits and vegetables…you’ll eat it more often.

I am all about a joyful approach to eating well, free of deprivation and food rules. And if that appeals to you too, you might want to check out my NEWEST plant-based cookbook, Plant Magic!

How to make this high iron blueberry spinach smoothie

Got 5 minutes and some fresh or frozen blueberries? Let’s make this iron-rich smoothie!

spinach blueberries and ginger on tiles — Allergic to soy? Swap your favourite high protein, iron rich milk like hemp, or pea protein-based.

Nutrition Corner: Wondering how I packed that 4.5 mg of iron into a vegan smoothie? I’ve got a list of vegan iron sources you can check out if you need it but here is how it breaks down:

½ cup blueberries = 0.2 mg
1 cup spinach = 0.86 mg
2 tbsp hemp hearts = 2.2 mg
1 cup soy milk = 1.2 mg

blueberries and spinach in blender — If you aren’t using any frozen ingredients, you might like to add a few ice cubes to the blend if you like your smoothies cold!

blueberry spinach smoothie in blender — If you aren’t using any frozen ingredients, you might like to add a few ice cubes to the blend if you like your smoothies cold!

More delicious vegan smoothies