Green Smoothie Recipes With Iron
If you are looking for green smoothie recipes that will provide you with a great source of iron, then you have come to the right place! For me personally, pineapple and parsley are one of my favorite ingredient combinations. I think that the sweet taste of pineapple perfectly complements the flavor of fresh parsley nicely.
Did you know that a single cup of parsley contains 3.7 milligrams of iron? Cup to cup, it has one of the highest iron contents of all of the different kinds of leafy green vegetables. One cup of parsley will also contain 8% of your RDA for calcium, and parsley is also an ideal source of Vitamins A, C, K, and folate. The other primary ingredient, pineapple, contains a number of anti inflammatory properties that can aid your body in regulating digestion. It also contains enzymes that help your body break down protein.
Similar to parsley, bok choy is also an excellent source of iron. It is also an ideal source of calcium and Vitamins A, C, and K. Bok choy also contains a plant compound called glucosinolates. Glucosinolates have been shown to provide chemoprotective properties that may help prevent and fight cancer cells and reduce oxidative stress, acting as an antioxidant.
Alright, so in order to makes these delicious green smoothie recipes, here are the ingredients you’ll need to gather:
- 2 bananas, peeled
- 1 cup pineapple, cubed
- 1 cup fresh Italian (flat leaf) parsley, loosely packed
- 2 heads of baby bok choy (or 2 cups chopped)
- 6 ounces of filtered water or coconut milk
Each of these ingredients should be added to your blender one at a time and blended together until they reach a smooth, creamy consistency. Next, pour these green smoothie recipes into a tall glass and enjoy! This recipe will make about 2 servings of smoothie.
In addition to enjoying a great source of iron, your body will also be able to derive many different other vitamins and nutrients from this delicious treat. Here’s some nutritional information about these green smoothie recipes for you to consider:
- Calories: 374
- Fat: 1g
- Protein: 7g
- Carbohydrates: 85g
- Fiber: 10.4g
- Calcium: 28% RDA (Recommended Daily Allowance)
- Iron: 8.8mg
- Vitamin A: 377% RDA
- Vitamin C: 367% RDA
This smoothie is also a rich source of folate, vitamins B1 – B6, vitamin K, copper, magnesium, manganese, phosphorus potassium and zinc.