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 satisfying 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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Will we ever stop loving smoothies? As a dietitian, honestly, I can’t see it: smoothies make it SO easy to pack in the fruits + veggies at breakfast. Plus, they take like five minutes to make and the flavour variations are endless, so you’ll never get bored.

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 actually delicious banana bran muffins wouldn’t hurt either.

I wanted to challenge myself to create a yummy high iron smoothie for those of you who might be focused on your iron needs right now to show you that it’s easier than you think to get iron from plants.

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 creamy blueberry spinach smoothie

Got 5 minutes and some fresh or frozen blueberries? Let’s make this iron-rich smoothie: each serving of this nourishing blueberry spinach smoothie contains 4.5mg of plant-based iron!

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

Wondering how I packed that much 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!

Make it low FODMAP! Just swap almond or macadamia milk for the soy milk. Easy peasy. Add a little bit of low FODMAP protein powder to give it a boost.

More delicious vegan smoothies