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. :)
Oh my goodness this looks amazing! I’m going to get some blackstrap molasses tonight. I’ve been meaning to get it anyways… and now I have a perfect reason!
I wish I didn’t already eat breakfast so I could turn this into an oatmeal recipe! Can’t wait for breakfast tomorrow! Oatmeal never gets old!
Gingerbread..yum! I am going to have to get molasses next grocery trip for sure..great time of year to start enjoying it in recipes!! :)
Happy Friday!
The smoothie looks wonderful! I love molasses :) I too struggled with an eating disorder before I was vegan. Your ‘these days’ sentiments reflect very much how I feel now. Thank you for putting my thoughts into words!
I have been putting molasses in everything. I can’t understand how there are people that don’t like it!
Gingerbread!!!!!! As a Smoothie?! Angela, you are so amazing. :)
As soon as I read this I knew I had to make it asap. Because I read it AFTER breakfast I knew I had to wait until today to make it. Man, I’m patient :) It was worth the wait! It is SOOOOOOOOO flippin delicious! oh my gosh, it’s just fantastic! It’s like a gingerbread cookie in a bowl! It’s actually still warm here in Victoria, BC but that doesn’t stop me from enjoying fall/winter flavours! You are such an inspiration Angela, and your blog has been (an will continue to be) my go-to blog for quite some time. I always look forward to cozying up in the morning with some breakfast and tea to read your blog! It always makes my day :)
Oh my…
I cannot wait to try this, I can’t thank you enough for this recipe!
PS I plugged this into MyFitnessPal and it calculates that this ridiculously delicious recipe, which I would drink regardless, contains at least 44% of my daily RDA of iron: you genius, Angela! :)
This was great! and now I am thinking maybe an iron blizzard ?!
I’m glad you left those days of disorder. No doubt you will become more mature. Sometimes women have insisted too much on a figure and an ideal weight and it comes to frustrate a lot, but we must accept we are.
This recipe should be rich.
xoxo
I’m glad that you wrote this since I just began taking iron pills (again) this week. I’d always rather get my iron from food rather than the pills since they’re so rough on the system. Looking forward to trying this, and increasing the other iron rich foods that you mentioned. Thanks Angela!
Marian
I had similar “non-concerns” when it came to vitamins when I was in the depths of disordered eating. Losing my tummy and calories was all that mattered.
Luckily, I LOVE molasses! I use it like some people use chocolate syrup at times!
Made this into a “gingerbread latte” this week, skipping the frozen banana, chia, and ice…adding a splash of coffee from the french press.
I don’t comment very often…
But I’m one of those people that almost *stalks* your blog. I keep coming back to look at the same recipe, even if I’m not going to make it. I love your web layout, the way you word things, the amazing recipes, and the gorgeous photography.
You really are an inspiration when it comes to healthy eating and excercising! I’m working on becoming a RD, so eating and making healthy food comes very easily – but it’s the excercise that doesn’t. To motivate myself, I read blogs – yours and gracefulfitness are my favorites. (Another motivation is to eat superfoods and then tell mysely “now you have to use these and work out!)
Oh, and I am SO going to make this for breakfast tomorrow.
*myself, not ‘msely’
I had no idea that molasses is a great source of iron! I’ve been vegan for years and am excited to finally get off of the iron pills prescribed by my doc! Thanks so much for sharing this recipe!
Also, I’m a huge fan of your blog and love the new header! (although I will miss the old one with the gorgeous pic of you!)
I absolutely LOVE this one! I can only make for myself since my husband isn’t a gingerbread fan, but I almost got up in the middle of the night to ‘sample’ it while the chia seeds did their magic.
Thank you for such a creative way to enjoy breakfast!
Oh crap, I put this on the wrong recipe, I meant the VOO…and now I have to make this smoothie to see if I like it as much as the VOO…sorry. Any smoothies for ‘wtf I’m I doing?” symptoms?
Im currently on a liquid diet because of recent oral surgery and this smoothie has made my tastebuds day!!! Thank you :) mmmmmmm
tried a version of this smoothie this a.m. in my brand spankin’ new 32 oz vitamix container.
used regular almond milk and added extra vanilla
used honey instead of molasses (will use molasses next time, I just didn’t have any)
added a handful of spinach (to make up for some of the lost iron)
Really good and I will make it again
Glad you liked it and congrats on your new vitamix!
Now…….on to the roasted tomato basil pesto…..it it tastes as good as it reads……..
This do sound extremely delicious and most certainly have a hint of fall in them!
I am not ready to give up summer yet, I love summertime and don’t want to see it go, but I am definitely going to make this smoothie sometime soon!!
Ana
I recently learned *how* good for you blackstrap molasses is and have been all over it… super high in iron, calcium, potassium and magnesium! I love making a gingerbread pumpkin smoothie- tastes like fall :)
Will be trying this !
Awesome :D I’ve actually been seen eating my blackstrap molasses straight out of the jar and I totally don’t understand that some people hate it. I made a cross between the smoothie and overnight oats, with LOTS of cinnamon, ginger and cardamon. I think I could have the same thing for lunch and dinner. And snacks. For a week or so :D Thanks so much for the recipe.
Thank you so much for posting this. It was a wonderful mix up to the beginning of my day. I usually have a fruit and vegetable smoothie in the morning. Now I have a different variety. Plus, what woman doesn’t need iron? =]
Glad you enjoyed it Tanya!
Sounds interesting . . . I did put molasses on my grocery list so I’ll have to try it.
Wow, this recipe sounds fantastic! I totally relate to your story about having an unhealthy relationship with food. I’ve recently shed 20 pounds by simply eating right and stopping the obsession! When my food philosophy changed and I stopped dieting/binging/dieting/binging, the weight just came off. I can’t wait to try this! I’m always looking for new ways to add nutrients to my diet. I stick kale and carrots into absolutely everything! Keep up the awesome work :)
Thank you Elesha! All the best to you :)
I made it this morning, SO good! Thanks also for the resource about molasses and iron for vegans, its always fun for me to buy a new ingredient =)
Thank you for this smoothie recipe! I know I’m iron deficient and need it desperately, but sometimes I’m not in the mood for a green one. I added two tablespoons of pumpkin puree to the recipe and it was perfect.
mm good idea!
Just to add to the whole complexity of getting enough vitamins/minerals and absorbing them properly – try not to load up all of your iron intake into one meal, as you will actually decrease your body’s absorption efficiency (which is true for pretty much any mineral or vitamin). If your body thinks it has a huge supply, it doesn’t feel the need to absorb everything (and we are never 100% efficient anyways). Iron also competes with other minerals like calcium, zinc, and magnesium for absorption. It’s more something to keep in mind than stress about micromanaging – if you spread out your healthy eats throughout the day, you’ll probably get what you need.
I had this smoothie for breakfast this morning! LOVED the gingerbread flavor. I had a small glass of orange juice (to help with absorption), then I promptly drank a cup of coffee. Oops! I guess they cancel each other out? :)
I loved this! I am definitely going to be incorporating more molasses into my meals for the great health benefits. You also inspired me to try making gingerbread oats! I just used the same spices and molasses in my morning oats with a few other additions and it is delicious! :)
Just made the Gingerbread Smoothie after a long day at work…Yum!
I substituted a few pieces of crystalized ginger for the powdered ginger.
I have been addicted to your blog for several months now. Whenever I need to try something new, I turn to Oh She Glows.
Keep those good recipes coming!
My on-the-verge-of-anemic pregnant self had one of these this morning. Yum!
I must say this is one of the best smoothies I have ever had. I was out of chia seeds so I could not add, I added the 2 T Molasses and I also added a tsp of cashew butter. Excellent. This is my new dessert for the season.
HOLY CRAP! SHE IS BEAUTIFUL! (that’s is the first thing i thought when i saw the picture of you smiling)
on another note, this sounds amazing! i just got my wisdom teeth extracted so i’ve been searching for more smoothies that will help me get the nutrients i need. i’m so glad i discovered your website (i think it was through the Katie from the Chocolate Covered Diet).
You are so sweet! I hope you enjoy the smoothie :)
This is delicious! I made this smoothie without the graham crackers (but now that I have seen that recipe I will be adding it next time—they look so yummy) and I used 2 tbsp molasses from the get go. Wow, really tasty! I love it! Thank you.
This was so delish! I used 1Tblspn of Molasses:) LOVE this blog, I cook from it all the time.
Thank you Kate, I appreciate it!
Just tried this! YUM! I added a handful of spinach. And drank it with a few strawberries on the side (which I think are high in C, right?). Anyway, I really enjoy your website and recipes. Thank you :)
Jaime
This is the first time I have truly enjoyed blackstrap molasses! The ginger and cinnamon make such a wonderful pairing, and it really does taste like gingerbread. I’ve now used these flavours in porridge (oatmeal) and it was pretty tasty too. Thanks!
This was AMAZING! My daughter and I both have colds right now and this hit the spot for us! I will definitely be making it again. Thank you for posting!
I must admit I was a bit skeptical about this smoothie (molasses in a smoothie?!) but wow this is now one of my favorite go to smoothies! I make this smoothie about 3 times a week and sometimes I add a small half tsp. of cacao and it is pure heaven.
Went to the store tonight and picked up a few mandarins to add to my smoothie fix next week :)
I’ve been enjoying your blog for a few years and your recipes never let me down!
Just stumbled onto your websites when I was looking for a pumpkin seed recipe. Love it and llook forward to trying the gingerbread smoothie. Going out now to buy mollases!. Will be checking often for more goodies!
This looks so delicious!! I’m going to make this for my family at christmas. Better have a test run tonight though!:) I’m a nurse and I was super impressed you suggested to have vitamin c with iron to increase absorption. Great tips that most people don’t know. Excellent cook and smart too, love your blog!
Yummy :) :) :)
I made this for breakfast and just finished it. I added some almond butter and reduced the milk so it would be more like a soft serve. MMmm gingerbread soft serve for breakfast :) I never knew that molasses was full of iron until I read this post and this smoothie is such an amazing creation to get iron! Plus I can eat gingerbread spiced things all year. It’s my third time using this recipe. Thank you!
oops, just noticed your comment after I posted mine. Sorry. Guess I should have said “didn’t see many that mentioned making it.” :-)
I just made this for my afternoon snack. I blended it exactly as described, poured it into a glass and sucked it down with a straw. SO DELICIOUS, OMG!
I wanted to comment because I skimmed through the comments and didn’t see any that mentioned how the smoothie came out for them. So, I thought I’d weigh in.
People, do NOT modify this. I was tempted (because that’s what I do), but I didn’t, and it came out just perfect. Better tasting and MUCH healthier than anything at Starbucks. Thank you Angela. This will be my new post-workout drink. It’s absolutely delicious. I even saved a bit for the hubby, but I am regretting that now, lol.
My favorite fall smoothie! Sometimes I add a scoop of Garden of Life Vanilla Chai protein powder. Delicious either way :)
When I saw your picture, my first thought was “Wow, she really does glow!” You are very beautiful, btw. I have been making this as my iron level is very low due to absorption issues in my colon. I knew molasses was high in iron but I never knew what to do with molasses outside of making molasses cookies. Thanks for the recipe. I really enjoy it. I just want to point out that your recommended dose of iron for women is for women who have not reached menopause. When menstruation stops, iron requirements decrease. I am curious, is there a reason the molasses is not put in the blender with the other ingredients?
Hello – would you mind if I featured your smoothie bowl in a smoothie bowl round-up? I wanted to ask before I uploaded your image and linked back to your site. I love your recipes! Thanks for your response in advance!
Wow – just made this – it’s intense, but great. Not being a ‘fall-themed-drink’ enthusiast I never knew how much a drink could taste like gingerbread! I think I’ll be incorporating some molasses into green smoothies from now on…thanks for the unusual recipe. I’ll try the VOO next!
Hi, this recipe looks wonderful. I am vegan and unfortunately despise bananas unless cooked in bread (weird taste buds I know) is there any thing else that would work in this recipe as I feel I could do with an iron boost & this sounds delicious! :-) thankyou
I just saw a recipe for gingerbread granola, and it made me think of this smoothie. I haven’t had it in years, but I’m going to go out and pick up some molasses so I can make it! I used to drink this smoothie every day, and I loved it. It’s also good with cold coffee for those of us who enjoy that sort of thing. ;)
WOW, I just made this smoothie and it is so freakin’ good! It never occurred to me to add molasses to a smoothie. I added a couple Tbsp. of pumpkin puree, spirulina powder, turmeric, blueberries, and some vitamin C powder for good measure…seriously the most curiously delectable smoothie I’ve had in a long time. Thank you Angela! I adore your blog and your recipes.