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.
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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.
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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. :)
Happy anniversary!! You two are adorable :) you have totally inspired me to go buy molasses and make this smoothie! Love your creations!!
I always forget about molasses as a great source of iron and calcium. I try to pay attention to my intake of both of those nutrients so I should really try to use it more! Gingerbread flavoured breakfasts are a great idea for that. :D
I had NO idea that molasses was actually good for you. Thanks for enlightening me!
Never would have thought that molasses would have a ton of iron in it!
Just as someone recovering from an eating disorder, posting the number of calories you used to restrict to can be EXTREMELY triggering for those still suffering. It makes it feel like a competition to see who can restrict the most. Just something to be aware of.
Thanks for your feedback Alex, I didn’t think of that but I’ll remove it.
Thank you for being so receptive
No problem Alex, thanks!
I kept thinking… this would be sooooo good with some pumpkin added!! Does pumpkin have vitamin c? I thought it would because of the orange color, and then realized I was confusing vita c with betacarotene. :)
its very high in vitamin A, and has a bit of Vitamin C too
ohhh super intrigued by this gingerbread smoothie!
Yum, so good to know about molasses and iron! This is a great fall smoothie. And I bet if you added some SPINACH you could up the iron even more! ;)
Love this post, thanks for the reminder of what’s important!
I’ve struggled a lot with anemia. I even made my mom anemic when she was pregnant with me!
Now I make sure to consume lots of spinach, lentils, garbanzos, and whole grains. I don’t usually have much a problem any more unless I give blood more than a couple times a year.
This smoothie has me thinkin of christmas time!
i love gingerbread, all the better in drinkabe form :)
I can relate with what you put your body through, and am trying to get to that healthy happy place as well. You give me hope that I can reach it!
I never would have thought to put molasses in a smoothie but this is genius! I know i need more iron, and I have the exact same molasses in my fridge right now. I think this smoothie will be entering my life! It helps that it looks delicious too!
I gotta say, love the recipe… but I’m in complete denial that Fall is coming. So, I’ve tagged this post for later. I can’t come to terms with gingerbread yet :'(
who knew something so sweet and tasty was beneficial for your health! You could even throw some spinach in there if you wanted a super iron woman smoothie!
I learn something new every day, was never sure what to do with molasses and it just sits in my cupboard gathering dust. This is a winter warmer. oops, did I just say the W word? *runs and hides*
This is a fabulous idea! I always forget about my blackstrap molasses as a great source of iron. I’ll be making this smoothie very soon. :-)
Great suggestions for using molasses. I can’t wait to try this recipe. Another good source of iron is using cast iron pots and pans for cooking. With a little care these are fantastically non-stick and so nice to cook with.
This looks like a msut make asap recipe! I love all things gingerbread!!! Just in time for a crisp fall morning!!! Thanks for sharing!
I’ve seen many smoothies and o-oats combos but this one seems quite special! I’m very tempted to try and especially with adding some yummy crystalized ginger!
I can’t wait to try this! Molasses is one of my favorite ways to sneak in iron—it makes everything taste so rich and delicious : )
loooove molasses. i don’t have it at home but now i’m thinking i should!
I’m always running low on iron too… I think its genetic! definitely going to make this one.. it looks divine! perfect for the first day of september! :)
Nothing says back to school and it’s almost Christmas like Gingerbread! I can’t wait to make this!
I JUST POSTED a comment on another blog about blackstrap molasses and how it’s amazing for iron levels. Between beets (nature’s queen of iron) and blackstrap and dark leafy greens, I never took one iron pill while pregnant, thank goodness b/c they are not fun.
I love this smoothie and love your story and how far you’ve come!!! I posted yesterday, Diet vs. Exercise and fleshed out some of my own thoughts on things, including almost exactly this “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.”-
Amen girl :)
Yes please!! I am so ready for Fall/the holidays it’s not funny and gingerbread is one of my favorites. The smell alone is heaven but put heaven in a bowl and that = a happy belly!
This looks awesome, and I can’t wait to try it. I know it sounds weird, but I’m obsessed with molasses because it’s such a sneaky, tasty, healthy ingredient. I’m thinking I might try this with my vanilla coconut milk!
yay for fall flavors!! Woo-hoo!
Sounds great and am going to try it but what did you pair it with as far as vitamin c foods, maybe the receipe can call for some pumpkin seeds so people don’t skip the pairing of foods.
I just take a vitamin C tablet usually (unless im eating something rich in vit C)
Hey Angela,
As someone who is working towards recovery from an eating disorder, I was wondering if you have any strategies for the day after over-eating, to prevent getting sucked into the binge-purge cycle. My bingeing has reduced a lot, but once in a while it happens and it’s difficult for me not to turn to my old friend, restriction, the next day. Anything that’s worked for you?
Hey Laura! Great question. I wrote a post on this a while back that you may be interested in: http://ohsheglows.com/2009/11/14/how-to-get-back-on-track-after-indulging/
This looks sooo yummy! I love blackstrap molasses – I’m currently out, must restock!
I LOVE gingerbread. This looks AMAZING! Can’t wait to have one!
Yayyyy I’m so thankful you’re doing better Angela! I agree that even though we shouldn’t be obsessive or frustrated if nutrition, etc. doesn’t go perfectly, we should still work on it while LOOKING AT THE BIG PICTURE. True that. :)
This was tasty! Thanks!
Thanks for this great post. Its exactly what i needed to read as i have been stupidly dieting for a couple of weeks and restricting my food intake too much. Finally I have had enough, screw it! its not worth being tired, grumpy and hungry all day. Im about to make a chocolate cake batter smoothie for breakfast so thanks for the inspiration and making a differance to so many peoples lives and attitudes towards food and health.
I’m so glad to hear that Kristy. All the best :)
I’m always looking for ways to get a little boost of vegan iron! I do remember reading, though, that iron can somehow bind to calcium and inhibit its absorption, so while this smoothie is a great source of iron, it’s not necessarily high in calcium. I believe a similar thing occurs with spinach and calcium, which is why it is recommended to not eat your main calcium sources at a meal that includes spinach. Just some food for thought. :) I’m not a dietician, though, so I could be way off. This info just comes from stuff I’ve read.
I’ve read something to that effect as well! Although I’m not positive how much is not absorbed. It would be interesting to find out!
Spinach has compounds in it called oxalates, which bind to iron and calcium, therefore reducing the absorption of both minerals in our bodies. So although spinach is often touted as a great source of iron, we really won’t be absorbing very much iron when we eat it (I’ve read as little as 10%). Of course, it still has lots of other vitamins/phytonutrients in it. Other green veggies like kale, bok choy, and broccoli are good sources of iron and calcium without oxalates.
Hope that helps! :)
Thanks Megan!
This was the absolute BEST way to end a long bike ride. Thanks!
You had me at Gingerbread :)!! Love your blog and have just recently started to follow you here…great recipes and so helpful for those of us (me) looking to try vegan recipes.
Thanks so much for sharing!
Thank you Nicole…enjoy!
Perfect timing! I was just looking for a new breakfast smoothie for tomorrow. I tried making a chai flavoured one this morning but it wasn’t so great. I have a feeling your recipe will be much much better. I’m trying it in the morning for sure.
I am very much like you when it comes to the health thing. I also suffered from an eating disorder when I was younger. There were times when all I ate was diet coke and the occasional white dinner roll for days on end. I used to joke that my body was probably 97% aspartame and the rest water. I am so glad I got out of that kind of thinking. I also feel a LOT better these days than I ever did before. Thanks for being an inspiration for me every day. I always look forward to your posts and your fabulous recipes.
Oh man you reminded me of my aspartame days…I used to eat an INSANE amount of that stuff. Crystal light anyone?
Inspiring post and recipe!
Angela I love the way you were able to shift your thinking! I can somewhat relate… for a while I would restrict my calorie intake and exercise A LOT, then I’d break down a few times a week and just eat a bunch of sweets. my calcium levels plummeted and with all the running I was doing, I got a stress fracture. I still have weeks when I restrict my calories too much but I’m working on it, and I make sure to get plenty of calcium now
Ginger bread is my FAVORITE flavor of anything ever!!!! Ahhh! I can’t wait to try this!!! It looks INCREDIBLE!!!!
LOL at Eric’s response! Haha!!
At the beginning of the post, I love the ‘these days’ sentences that you wrote/typed. It’s inspiring, really.
I’m not too sure if I had an eating disorder but during that dark period of my life, where I would just lie in bed and think and stare at my calorie counter (some days, I would eat less than 800 calories!), I knew I wasn’t getting the right amount of vitamins or calcium or iron (something very important in a woman’s diet) & yet I didn’t even care. I would lean towards processed food because they had nutrition facts. Now, I’m wayyy different!
Maybe change isn’t so bad after all ;)
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What a fabulously written post. No matter where we’ve come from, we can relate to your thougths on finding a healthy balance. It is amazing when we find that moment of clarity, and even more incredible to think how far we’ve come.
Love gingerbread and need the iron. What a great fall smoothie!
I adore ginger and love it in everything! Salads, smoothies, puddings, cooked veggies, soups…mmm! Thanks for sharing :)
My favorite mineral rich food is raisins!
Per 1/4 C:
17.76 mg Calcium
11.96 mg Magnesium
35.16 mg Phosphorus
272.24 mg Potassium
0.75 mg iron
:-D
Just had this smoothie for breakfast. It is absolutely amazing! Loved every zip of it :D My baby loved it as well!
WOW!! YUMMY! Just made it for breakfast. I don’t have chia seeds over here so I sub’ed ground flax. You have amazing recipes and advice; thank you!
I’ve had a jar of molasses for ages with no idea what to do with it – thanks for the inspiration! :)
Thanks for sharing your story, it’s amazing how much things can change (for the better). I’m glad you’re happier now!
This smoothie sounds and looks awesome. I put blackstrap molasses in my oatmeal on occasion, but I never though of it in smoothies!!
This sounds lovely! Great recipe :)