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Iron rich green smoothie topped with banana slices and pumpkin seeds, served in a clear glass with spinach leaves on a wooden surface.
Clara

Iron Rich Smoothie – The Ultimate Guide to Boosting Iron Naturally

This Iron Rich Smoothie is a quick, delicious way to naturally boost your iron levels using simple, whole food ingredients. It blends fresh spinach, mango, banana, and blackstrap molasses with creamy almond butter and pumpkin seeds for a smoothie that's not only rich in iron but also packed with flavor and energy. With a splash of orange juice for vitamin C, this smoothie helps your body absorb more iron, without pills or complicated prep. Perfect for busy mornings, post-workout recovery, or that mid-afternoon slump.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 smoothie
Course: Drinks, Smoothie
Calories: 375
Ingredients Method Notes

Ingredients
  

  • 1 cup fresh spinach raw
  • 1/2 cup frozen mango
  • 1 ripe banana
  • 1 tablespoon blackstrap molasses
  • 2 tablespoons shelled pumpkin seeds
  • 1 tablespoon almond butter
  • 1/2 cup fresh orange juice
  • 1/2 cup water or plant-based milk adjust for texture

Method
 

  1. Add your greens: Place the fresh spinach into the blender first. This helps everything blend smoothly.
  2. Toss in the fruit: Add the frozen mango and banana on top.
  3. Pour the liquids: Add the orange juice and your choice of water or plant-based milk.
  4. Add your boosters: Spoon in the blackstrap molasses, pumpkin seeds, and almond butter.
  5. Blend it all up: Blend on high for 30 to 60 seconds until smooth and creamy. Scrape down the sides if needed.
  6. Taste and adjust: Want it sweeter? Add a little more banana. Too thick? Splash in more liquid.
  7. Serve fresh: Pour into a glass and enjoy it immediately while it’s cold and nutrient-packed.

Notes

  • No mango? Swap it with pineapple, kiwi, or strawberries — all great sources of vitamin C.
  • Make it colder: Add a few ice cubes or freeze your banana ahead of time.
  • For picky eaters: Skip the molasses and add extra banana or mango for sweetness, then slowly introduce molasses over time.
  • Boost the protein: Add a scoop of plant-based protein powder if you're using it post-workout.
  • Storage tip: Best enjoyed fresh, but you can store it in the fridge for up to 24 hours in an airtight jar. Give it a good shake before drinking.