Before I became a vegan, I never really put much thought into getting the proper amount of vitamins and minerals. When I was struggling with an eating disorder, I would restrict my calories to an unhealthy level, exercise intensely 7 days a week, and eat mostly processed ‘fat-free’ foods. When my body couldn’t take the starvation any longer, I binged on sugary processed junk food, often consuming 2,000-2,500 calories in a single sitting. Round and round the emotional rollercoaster went for years.
Not surprisingly, aside from being miserable, I also suffered from vitamin deficiencies, including low iron levels. Deep down I was concerned that I was harming my body, but I was so caught in the disorder I didn’t feel like I could change. I also felt like being a certain size or weight was much more important than being healthy.
Boy, how things can change.
Slowly but surely I turned a new page in my life, by renewing my focus on my health and decreasing my focus on my weight. I took all that negative energy and flipped it into something positive.
These days I don’t care much about calories, but I do care about eating quality food and getting proper nutrients.
These days I don’t care about the number on the scale, but I do want to feel in shape and fit into my clothes.
These days I don’t care if something is fat-free, sugar-free, or low-carb, but I do care if it makes me feel good when I eat it.
These days I don’t care if every day is the picture of perfect health, but I do strive for an overall balance in the “big picture”.
These days, I’m a whole lot happier than I used to be.
And those vitamin levels? Right where they should be.
[print_this]
Iron Woman Gingerbread Smoothie
As women, we’re about twice as likely to suffer from iron deficiency as compared to men. If you are a vegetarian or vegan, you’re even more likely to suffer from an iron deficiency at some point in your life, especially because plant-based sources of iron are more difficult to absorb than animal-based sources. This gingerbread smoothie is packed with blackstrap molasses which is a wonderful vegan source of iron. One tablespoon has 3.5 mg of iron and I like to sneak in two tablespoons into this smoothie. Add in some chia seeds and you will up your iron even more. Just be sure to take iron-rich foods with Vitamin C to help increase the iron’s absorption.
Adapted from my Gingerbread Vegan Overnight Oats.
Ingredients:
- 1 cup non-dairy milk (I use Vanilla Almond Milk)
- 1-2 tbsp blackstrap molasses (I use 2, but add to taste as it’s strong)
- 1/2 tsp ground cinnamon
- 1/4 tsp ground ginger
- 1 tsp vanilla extract
- 1 frozen banana
- 1 tbsp chia seeds (also high in iron!)
- 2 ice cubes
- Peanut Butter Graham crackers + coconut, for garnish (optional)
Place all ingredients except for molasses into the blender and blend until smooth. Now add the molasses, a bit at a time, to taste. You may find that you only want 1 tbsp of molasses or maybe 2 tbsp if you like the flavour like I do. Serves 1.
[/print_this]
Blackstrap molasses is one of my favourite vegan iron sources! And so fitting for September 1st.
In two tablespoons of molasses you get a powerhouse of iron and other nutrients:
- 7 mg of iron
- Approx 350 mg calcium (more than a glass of cow’s milk!)
- Over 1000 mg potassium
- As well as Vitamin B6, magnesium, copper and more
For more info about molasses, check out World’s Healthiest Foods.
I LOVE this smoothie. It tasted like a big bowl of gingerbread, much like my Gingerbread Vegan Overnight Oats.
Be sure to enjoy this smoothie (and other iron rich foods) with Vitamin C to help the iron absorb and also avoid consuming it with caffeine which decreases the absorption. Other iron-rich foods include whole grains, sunflower & pumpkin seeds, dried herbs, lentils, cooked spinach, tofu, beans, dried apricots, cocoa powder, etc. It is generally recommended that adult females need between 15-18 mg of Iron per day, but everyone’s needs will differ depending on activity level, menstruation, and other factors.
I told Eric how much iron was in this smoothie and he said, “That’s good, but does it taste like motor oil?”
I almost spit the smoothie across the room from laughing. Oh brother.
Lululemon Giveaway Winner!
The winner of my $50 Lululemon giveaway is…#293- Danielle!! She wrote, “Love your blog, you’re too kind with the giveaways!”
Congrats! I emailed you this morning to collect your shipping info. :)
Wow, looks amazing! Not at all like motor oil. ;) I love anything with molasses.
Your post-ED attitute toward your body and health is really wonderful. If only every woman had your point of view. It’s so great that you were able to overcome your ED and get your life back on track!
Congrats to the winner :)
Today I decided to start living healthier (the past month has been horrible… lots of fast food, pizzas, etc!) and I had a green monster for the first time in months! It felt so great to know I was doing something so good for my body!
When I was driving to work I realized that I didn’t weigh myself or take measurements this morning (so I can *track* how I’m doing week to week) and then I thought to myself… Maybe it’s better if I don’t? Maybe I should track how I’m doing instead by how I feel in my clothes, how my energy levels feel, how I’m sleeping at night… I want to look good and feel great but I don’t think a number needs to be a focal point this time around.
That sounds wonderful :)
I made molasses bread last night. Now I feel slightly less guilty about that second slice. :)
Sounds delicious! Very fall like :)
Congrats Danielle! Such an awesome give away! I like that this is a grain-free, dairy-free gingerbread recipe I can probably eat! Mmmm…
Yummy! I love how on all Canadian products there is the English version but also the French translation. Looks so fancy. :)
Perfect timing! I just got test results indicating my iron is low (hair falling out, lathargic…) so I’ve started on the iron supplements. Cannot wait to try this one after work tonight! BTW, picked up some Daiya cheese yesterday for the first time and just about devoured the entire bag just eating the shreds on their own, heehee!!
Hope this helps with your iron!
Oh yes, I remember the day I discovered Daiya…mmm
I didn’t realize blacstrap molasses had that much iron. Maybe that will spur me to use the bottle sitting in my pantry for a year + now! I’ve always had lower iron levels so this is a good smoothie for me!
That looks SO yummy!!! I haven’t had gingerbread in forever!
It’s truly this statement: “These days I don’t care much about calories, but I do care about eating quality food and getting proper nutrients” that we all should aim for!
so funny that you post the ‘random number generator’…we believe you, we believe you! generous girl! :D
Funny you mention that because I didn’t post it a couple times and someone got mad at me saying it wasn’t a random selection.
Congrats to the winner!
The smoothie sounds yummy…I’ll probably save it for closer to Christmas :)
Your attitude about food and health is such an inspiration to me!
I love the taste of blackstrap molasses! I used to drizzle it over oatmeal. This is the perfect fall smoothie. You’re making me want to open up that box of gluten-free ginger snaps that’s been sitting in my cupboard forever.
I never knew that molasses was that high in iron! I also have low iron levels (I have a feeling I jacked them up pretty badly during my own eating disordered days), so I will be looking for molasses at Whole Foods to try to boost those levels closer to normal! It’s amazing that even more than a year after getting things back on track, I still see some of the negative effects of the awful things I put my body through. It makes me so scared for the other women in the same position, and for those who suffered from more severe disorders than I did!
I’m happy that you are in a better place now. It does take time to heal for sure. All the best!
That picture of you is beyond beautiful!
I love molasses, it really is a sugar super food!
Your smoothie looks amazing, gingerbread is soo yummy!
Angela I’m so glad you are in such a good place! I too try to eat foods that help me look and feel my best. And I feel my best when I include some desserts, hurray!
This looks delicious — I love gingerbread and since it is so hot outside I just love having smoothies!
This is wonderful, Angela. You are an inspiration. I actually realized about a month ago that I have an iron deficiancy. My mom has me taking iron supplements, but I would rather be getting my iron from natural sources. This looks so good, I’m making this today!
Still struggling with not counting calories. I ended up adding up my meals in my head on my drive in to work and freaked out a little.
The smoothie sounds so delicious. Like Fall. There is a change in the air, a nestling of the soul when autumn comes around. Gingerbread is a part of that soulfood. I think you just made a soulfood smoothie :)