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blueberry and spinach in glasses with smoothie

5 Minute Blueberry Spinach Smoothie (high iron)

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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)!
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Keyword Blueberry, Ginger, hemp hearts, spinach
Dietary Preference dairy free, Gluten-Free, low FODMAP, nut free, vegan, vegetarian
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving


  • High Speed Blender


  • 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


  • Place all ingredients but sweetener in blender and blend on high until fully liquified, about 45 seconds. Taste and add sweetener if desired, blend quickly to combine and serve!



Low FODMAP note: swapping almond or macadamia milk for the soy milk makes this fully low FODMAP, but it does lower the protein! Consider adding 1/2 - 1 scoop of a low FODMAP protein powder if enjoying as a meal.