Iron-Rich Beet and Berry Smoothie

Start to Finish: 10 minutes

Servings: 2

This vibrant, nutrient-dense drink draws on beets and spinach, sources of nonheme iron. They’re blended with berries, orange, and a squeeze of lemon for a naturally sweet, deeply colored smoothie. That citrus does double duty: vitamin C eaten alongside plant-based iron sources helps the body absorb iron.

For people with hemophilia, blood loss from bleeding episodes can gradually deplete iron stores over time. Staying safely active and eating iron-rich foods can support overall health.

Ingredients

• 1 medium raw beet (approximately 5 ounces), peeled and roughly chopped
• 1 cup fresh or frozen dark sweet cherries, pitted
• ½ cup fresh or frozen blueberries
• 1 cup fresh baby spinach (loosely packed)
• 1 medium navel orange, peeled and segmented
• 1 tablespoon fresh lemon juice
• 1 cup cold water or unsweetened coconut water
• 4 to 5 ice cubes (optional)

Instructions

1. Wash the raw beet under cool running water, scrubbing the skin with a vegetable brush to remove any dirt. Peel using a vegetable peeler, working in firm downward strokes. Roughly chop the peeled beet into 1-inch pieces and set aside. Note that beet juice can stain — use a cutting board and surfaces you do not mind discoloring temporarily.
2. If using fresh cherries, remove the pits with a cherry pitter or carefully cut the cherries in half and remove the pit. If using frozen cherries, allow them to thaw slightly before blending.
3. Wash the fresh blueberries and spinach under cool running water and drain well.
4. Peel the orange and break it into segments, removing any visible seeds.
5. Squeeze 1 tablespoon of fresh lemon juice and set aside.
6. Add the cold water or coconut water to the blender first.
7. Add the chopped beet pieces to the blender.
8. Add the cherries, blueberries, fresh spinach, and orange segments.
9. Add the fresh lemon juice and ice cubes if using.
10. Secure the lid firmly and blend on high for 60 to 90 seconds until the mixture is completely smooth. Beet pieces can be tough, so blend longer than you might expect — pause and scrape down the sides of the blender with a spatula if needed, then continue blending.
11. Taste the smoothie and add a small squeeze of additional lemon if you prefer a brighter flavor.
12. Divide evenly between two glasses. Serve immediately.

Nutritional information (per serving): Calories: 160 | Protein: 4 grams | Carbohydrates: 38 grams | Fiber: 6 grams | Fat: 1 gram | Sodium: 100 milligrams

Suitable for: Dairy-free diet, egg-free diet, gluten-free diet, hemophilia-supportive diet, low-sodium diet, vegan diet, vegetarian diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements
2. First-Ever Recommendations Call for Routine Iron Screening in People With Bleeding Disorders — National Bleeding Disorders Foundation

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