Iron-Rich Spinach and Orange Smoothie

Start to Finish: 5 minutes

Servings: 1

This spinach and orange smoothie is a simple, no-cook way to pair spinach’s iron with fresh orange. The vitamin C in oranges helps the body absorb nonheme iron from plant foods. Banana gives the smoothie a naturally creamy texture, while pumpkin seeds provide additional iron.

The smooth, easy-to-swallow texture also makes it a gentle option on days when eating around a mouth bleed or recent dental work calls for softer foods.

Ingredients

• 2 cups fresh baby spinach (loosely packed)
• 1 medium navel orange, peeled and segmented
• ½ medium banana, fresh or frozen (for creaminess and natural sweetness)
• ½ cup cold water
• 1 tablespoon raw pumpkin seeds
• 1 teaspoon pure honey (optional)
• 4 to 5 ice cubes (optional)

Instructions

1. Wash the spinach thoroughly and drain well.
2. Peel the orange and break it into segments, removing any seeds.
3. Peel the banana and break it into 3 to 4 pieces for easier blending.
4. Add ½ cup cold water to a blender, followed by the spinach, orange, banana, and pumpkin seeds.
5. If using honey, add it now.
6. Add the ice cubes if using.
7. Secure the blender lid firmly, then blend on high for 45 to 60 seconds until the smoothie is completely smooth with no visible pieces of spinach or seed remaining. If the smoothie is too thick, add water 1 tablespoon at a time to reach the desired consistency.
8. Pour into a tall glass and serve immediately.

Nutritional information (per serving): Calories: 170 | Protein: 6 grams | Carbohydrates: 32 grams | Fiber: 7 grams | Fat: 5 grams | Sodium: 80 milligrams

Suitable for: Egg-free diet, gluten-free diet, hemophilia-supportive diet, low-sodium diet, vegetarian diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements

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