This citrus-free Iron Rich Smoothie is vegan-friendly and perfect for moms, kiddos, and anyone else who tends towards iron-deficient anemia (like myself). I hope this also helps you kick that hemoglobin level up!
About this recipe
Antihistamine Ingredients. This low histamine iron-rich smoothie recipe is my way of sneaking more nutrients into my diet while still satisfying my sweet tooth. Not only does it feature several antihistamine foods, but it also contains creamy homemade macadamia butter and some fresh ginger to help soothe inflammation in the digestive tract.
Enriches Iron Absorption. Thanks to the vitamin C in both the cherries and the moringa, the iron in the baby kale and the moringa is more bioavailable and tastes much better, to boot.
Uber-Freezable. I froze the second half of this as ice cubes and had it the next morning, though I had to put the ice cubes back into the blender to return it to smoothie consistency. If you give it a try, please let me know what you think in the comments below!
Fresh Ginger: possibly the best-known low histamine spice, ginger is the sharp, mildly sweet root of a flower; it’s been used for thousands of years in dishes both sweet and savory.
Moringa: while you'll only use a couple teaspoons of this, it adds a lot of extra antihistamine power and both iron & vitamin C.
Maple Syrup: this is just for sweetening the smoothie, so if you tend to be sensitive to sweeter flavors, just leave it out.
Macadamia Nut Butter: adding a creamy element and some healthy fats, macadamia nut butter can be made fresh at home or bought in some markets & online.
Coconut Milk: along with the nut butter, this adds creaminess to the iron-rich smoothie, covering up the mild bitterness from the other nutrient-rich ingredients.
Frozen Cherries: these deep red berries are an antioxidant and antihistamine powerhouse! Making smoothies with frozen cherries doesn't have to dilute their power, either. Just be sure to use organic, locally-sourced cherries when possible.
Baby Kale: these tender leaves are the supporting iron-rich smoothie ingredients that help make this smoothie high in iron and vitamin C.
How to make an iron rich smoothie: step-by-step instructions
Step 1. Wash and dry your baby kale, then add it to your blender with the macadamia butter and blend on high for 10-15 seconds, until the kale breaks into smoother, less fibrous pieces.
Step 2. Then add the coconut milk, moringa, ginger, salt, and monk fruit (if using), and blend for 15 more seconds on high, until the ginger is completely broken up.
Step 3. Finally, blend in the cherries & maple syrup for about 10 seconds, and your iron-rich smoothie is ready!
Recipe notes & tips
Adding Protein: You can add 1 to 1 ½ Tablespoons of plant protein powder to this without changing the flavor much, but anything more and it starts to affect it.
Which Milk to Use: This smoothie goes well with oat milk, almond milk, or water, all of which can be frozen into ice cubes and blended for a frostier smoothie.
Monk Fruit: This is not required, but you can substitute this 1:1 for stevia powder if you like your smoothies extra sweet but don't like monk fruit.
Homemade Iron Rich Smoothie Recipe Card
As always, if you like the recipe, I really appreciate a review or comment!
Iron-Rich Smoothie (Without Spinach)
- 1 Cup frozen organic cherries
- 1 Cup baby kale packed
- 2 Tablespoons macadamia nut butter
- ½ cup coconut milk more as needed
- 2 teaspoons moringa powder
- 2 teaspoons maple syrup
- 1 " fresh ginger cut into small pieces (~1.5 teaspoons)
- ⅛ teaspoon pure monk fruit powder optional, for a very sweet smoothie
- pinch of salt
- Wash and dry your baby kale, then add it to your blender with the macadamia butter and blend on high for 10-15 seconds, until the kale breaks into smoother, less fibrous pieces.
- Then add the coconut milk, moringa, ginger, salt, and monk fruit (if using), and blend for 15 more seconds on high, until the ginger is completely broken up.
- Finally, blend in the cherries & maple syrup for about 10 seconds, and your iron-rich smoothie is ready!