Recipe and guide for Iron Rich Smoothie

nlakshmi

Minister's of Penmai
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#1
Iron deficient Vegans and Vegetarians should observe should observe following to make iron more bioavailable.1. For each milligram of dietary iron, include about 8 milligram of Vitamin C.
2. Do not cook smoothie, or the ingredients for smoothie. Vitamin C degrades with exposure to air and temperature.
3. Avoid taking dairy, whole-grain and caffeine products one hour before and one hour after you take the high-iron smoothie. Example: Tea, Coffee, Milk, Cheese, Yogurt, Whole grain foods (e.g., Roti).4. High-iron smoothie makes excellent breakfast. Empty stomach provides best bio-availability. Eat regular breakfast 20 minutes to one hour after taking the the vegetable smoothie.
Following table gives some of the ingredients we use to make Iron Rich Raw Vegetable Smoothie.
Hi light the empty space the table and ingredients will be shown...
[TABLE="width: 100%"]
[TR]
[TD]Fresh Vegetable[/TD]
[TD]Amount[/TD]
[TD]Vitamin C (mg)[/TD]
[TD]Iron (mg)[/TD]
[TD]Fiber (g)[/TD]
[/TR]
[TR]
[TD]Beet (Root of sugar beet)[/TD]
[TD]1 Cup[/TD]
[TD]14.9[/TD]
[TD]1.2[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD]Spinach Leafs[/TD]
[TD]1 Cup[/TD]
[TD]4.7[/TD]
[TD]0.614[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD]Broccoli Flowerets[/TD]
[TD]1 Cup[/TD]
[TD]31.2[/TD]
[TD]0.33[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD]Green Bell Peppers (Simla Mirch)[/TD]
[TD]1 Cup[/TD]
[TD]74.14[/TD]
[TD]0.65[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]Red Bell Pepper (Simla Mirch)[/TD]
[TD]1 Cup[/TD]
[TD]283.1[/TD]
[TD]0.69[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]Tomato[/TD]
[TD]1 Cup[/TD]
[TD]22.9[/TD]
[TD]0.49[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD]Carrots[/TD]
[TD]1 Cup[/TD]
[TD]7.6[/TD]
[TD]0.38[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]Red Cabbage[/TD]
[TD]1 Cup[/TD]
[TD]42[/TD]
[TD]0.36[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD]Green Cabbage[/TD]
[TD]1 Cup[/TD]
[TD]30.12[/TD]
[TD]0.26[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]Fresh Ginger[/TD]
[TD]1 Tablespoon[/TD]
[TD]0.3[/TD]
[TD]0.03[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Fresh Lemon Juice[/TD]
[TD]1 Tablespoon[/TD]
[TD]1.2[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[/TABLE]



1. To make a smoothie, select fresh vegetables only. Obviously, Beets have most bio-available iron as an ingredient of a smoothie.
2. Add Fresh lemon or lime juice and ginger to make them zesty.
 
Last edited:

nlakshmi

Minister's of Penmai
Joined
May 21, 2011
Messages
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Location
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#2
[h=1]Beets and Pepper Smoothie High Iron Recipe[/h]
High iron beverage for Vegetarians and Vegans. Produce selected for Iron and Vitamin C​
[h=2]Ingredients[/h]
1. Beet: 1 Washed and cut up
2. Red Bell Pepper: 1 Washed cup up
3. Spinach leafs washed and cut up: ¼ Cup
4. Fresh Ginger chopped: 1 teaspoon
5. Fresh lemon juice: ½ teaspoon
6. Water: 1 cup
7. Salt to taste
8. Black pepper to taste​
9. Ice cubes: 1 cup (optional)​
[h=2]Method[/h]
Add all the ingredients and blend in electric blender or a food processor for about 30 seconds. Adjust salt, peppers and lemon juice to taste.

Indiancurry

P:S you can mix and match the vegetables in the above post and prepare your own smoothie...:)
 

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