RecipesFrom the test kitchen
Berry spinach smoothie
Plant iron and vitamin C in one glass, blended so the greens vanish and the absorption boost does the work.
Method
- 1
Add the <a href="/foods/soymilk-all-flavors-enhanced/">Soymilk (All flavors), enhanced</a> and <a href="/foods/lemon-juice-from-concentrate-canned-or-bottled/">Lemon juice from concentrate, canned or bottled</a> to the blender first, then pile in the <a href="/foods/spinach-raw/">Spinach, raw</a>. Blending greens with the liquid at the bottom breaks them down fully with no stray leafy bits.
- 2
Add the <a href="/foods/strawberries-raw/">Strawberries, raw</a> and <a href="/foods/blackberries-raw/">Blackberries, raw</a>. If you want it frostier, use frozen berries or drop in a few ice cubes.
- 3
Blend on high for 45 to 60 seconds, until completely smooth and the spinach has disappeared into a deep berry color.
- 4
Add the <a href="/foods/seeds-chia-seeds-dried/">Seeds, chia seeds, dried</a> (and <a href="/foods/seeds-hemp-seed-hulled/">Seeds, hemp seed, hulled</a> if using) and pulse a few times to combine.
- 5
Let the smoothie rest 2 to 3 minutes so the chia can swell slightly and thicken it, then blend once more and pour. Drink it fresh, while the vitamin C is at its peak.
Why this scores well
Original analysis by NutriVerdict
<p>Nearly every ingredient in this glass ranks near the top of our database. <a href="/foods/spinach-raw/">Spinach, raw</a> holds a perfect Nutrient Density Score of 100 (per calorie), while <a href="/foods/strawberries-raw/">Strawberries, raw</a>, <a href="/foods/blackberries-raw/">Blackberries, raw</a>, and <a href="/foods/raspberries-raw/">Raspberries, raw</a> all score 92. That means a light, drinkable serving delivers a dense stack of vitamins and minerals for very few calories, and the vitamin C and iron sources are chosen to work together rather than just add up.</p>
Tips
- Drink it fresh. Heat and long storage degrade vitamin C, so blend right before serving to get the most from the <a href="/foods/strawberries-raw/">Strawberries, raw</a>, <a href="/foods/blackberries-raw/">Blackberries, raw</a>, and <a href="/foods/lemon-juice-from-concentrate-canned-or-bottled/">Lemon juice from concentrate, canned or bottled</a>.
- Skip the coffee or black tea alongside it. Both contain compounds that can blunt non-heme iron absorption, so enjoy the smoothie on its own rather than with your morning cup.
- For an even bigger vitamin C hit, blend in a spoonful of <a href="/foods/papayas-raw/">Papayas, raw</a> or a handful of <a href="/foods/mulberries-raw/">Mulberries, raw</a>, both of which also score in the low 90s.
- Use frozen berries or a few ice cubes for a thicker, frostier texture without watering down the flavor.
Note: <p>The whole point of this glass is absorption. Keep the vitamin C sources raw and fresh, since heat and long storage degrade vitamin C, so blending just before you drink gets you the most out of the berries and lemon juice. The iron side leans on <a href="/foods/spinach-raw/">Spinach, raw</a>, with backup from <a href="/foods/seeds-chia-seeds-dried/">Seeds, chia seeds, dried</a>, <a href="/foods/seeds-hemp-seed-hulled/">Seeds, hemp seed, hulled</a>, and enhanced <a href="/foods/soymilk-all-flavors-enhanced/">Soymilk (All flavors), enhanced</a>. Because the greens blend away completely, this is also an easy way to work more spinach into a day without it tasting green.</p> <p><strong>Not medical advice.</strong> This is general nutrition information grounded in USDA data. If you are managing an iron deficiency or another health condition, talk with a qualified clinician about what is right for you.</p>
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