Super Spirulina Iron-Rich Smoothie Bowl

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Super Spirulina Iron-Rich Smoothie Bowl

According to the World Health Organization, iron deficiency, including iron deficiency anemia, is one of the top nutritional disorders in the world. Personally, I’ve dealt with iron deficiency anemia in the past and its symptoms include everything from a lack of energy, shortness of breath, headache, irritability, and dizziness. Iron is an essential mineral in the production of blood cells. The body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. It’s important to note the differences between plant foods and animal foods when it comes to iron content. Plant foods are classified as non-heme iron, as iron is not attached to heme proteins and is absorbed at a rate of 2-20%. Animal foods are classified as heme iron, as iron attaches to proteins called heme proteins; heme iron is absorbed at a rate of 7-35%. Nevertheless, I’ve been able to correct and increase my iron stores on a mainly plant-based diet by making sure I eat iron-rich plant foods often. This Super Spirulina Iron-Rich Smoothie Bowl definitely helps, as it has several iron-rich foods including blackstrap molasses, kale, spirulina, chia seeds and pumpkin seed butter. Other plant foods high in protein include tempeh, tofu, lentils, peas, white beans, quinoa, swiss chard, collard greens, sunflower seeds, cashews, unhulled sesame, pistachios and pine nuts. Other things you can do to increase your absorption of iron from plant sources include eating it with vitamin C-rich foods and avoiding caffeine. I hope you’ll enjoy this smoothie bowl with your favourite toppings!

Super Spirulina Iron-Rich Smoothie Bowl
Serves 1
This dark green smoothie bowl is packed with plant-based sources of iron, nutrients and fibre.
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 2 frozen bananas
  2. 1 cup baby kale
  3. 2 tbsp chia seeds
  4. 1 tbsp blackstrap molasses
  5. 1 tbsp pumpkin seed butter or cashew butter
  6. 1 tsp spirulina powder
  7. 1/2 - 1 cup almond milk (start with only a little bit of liquid and increase until you achieve desired smoothie bowl consistency -- you want the bowl to be thick)
  8. 1/2 cup ice cubes
  9. Optional: 1 scoop vanilla protein powder (I use Sunwarrior)
  10. Toppings: sliced banana, unsweetened shredded coconut, granola, chia seeds
Instructions
  1. In a high-speed blender, add all ingredients and 1/2 cup almond milk. Blend until smooth. Add more almond milk, if necessary, but you want the smoothie bowl to be quite thick. Also, the chia seeds will help thicken the bowl after 5-10 mins.
  2. Top the smoothie bowl with your choice of toppings, such as sliced banana, unsweetened shredded coconut, granola, and chia seeds. Serve immediately. Enjoy!
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