Boost Your Hemoglobin with this Delicious Iron-Packed Kale Carrot Smoothie

Iron-Rich Kale Carrot Smoothie: A Delicious and Nutritious Way to Boost Your Hemoglobin 

Feeling sluggish lately? Do you ever crave an energy boost in the morning or afternoon? If so, you might be looking for ways to support your hemoglobin.

This iron-rich kale carrot smoothie is not just a delicious and refreshing drink, but also a fantastic way to incorporate iron-rich ingredients into your diet.

Why Iron and Hemoglobin Matter?

Iron is a mineral that’s essential for the production of hemoglobin, and it’s also responsible for the red color of your blood. When you have good amounts of iron, you’re more likely to feel energized and focused. But, iron deficiency is a common issue that’s affecting women and vegetarians.

Need an extra iron boost? try these supplements:

•LactoferrinIron Bisglycinate ChelateAbsorbent-CPureway vitamin C

So, Why Kale and Carrot?

Kale, boasts a significant amount of non-heme iron, readily absorbed by the body. Carrots, on the other hand, are rich in vitamin A.

This kale carrot smoothie packs a punch with its carefully selected ingredients:

  • Kale: This leafy green is known for its high iron content, boasting nearly 1.3mg per cup.
  • Carrots: Rich in beta-carotene, also contribute a small amount of iron, with around 0.4mg per half cup.
  • Fruits: Bananas, berries, and mangoes add natural sweetness, and vitamin C.
  • Soy Milk: Provides a creamy base and additional nutrients, including calcium and vitamin D.

What’s in Kale Carrot Smoothie?

A typical kale carrot smoothie includes the following ingredients:

  • Greens: Usually, kale is the main green used, but spinach or romaine lettuce can be substituted.
  • Carrots: These add sweetness and are a source of beta-carotene.
  • Bananas: Often used for sweetness and creaminess.
  • Milk: Almond milk or soy milk are common choices.
  • Optional additions: Honey, maple syrup, ginger, or spices such as cinnamon can be added for extra flavor or nutrients.

Here’s a quick breakdown of the typical components:

  • Base: Greens + Milk
  • Sweetness: Fruits
  • Creaminess: Bananas
  • Flavor Boosters: Ginger, spices, or sweeteners

The sweetness from the fruits, blends perfectly with kale, creating a refreshing and satisfying drink. It’s a perfect way to start your day as a healthy afternoon pick-me-up.

Here’s a delicious and iron-rich kale carrot smoothie recipe using forever lite ultra vanilla.


  • 1 cup forever lite ultra vanilla
  • 1 cup unsweetened soy milk
  • 1 cup chopped kale, preferably curly kale
  • 1/2 cup chopped carrot
  • 1/2 banana, frozen
  • 1/4 cup frozen mango (optional)
  • 1 tablespoon forever bee honey (optional)
  • 1/2 teaspoon ground ginger (optional)
  • Ice cubes (optional, adjust to desired consistency)

Nutritional Information (per serving):

Chopped Kale (1 cup)

  • Calories: 53Kcal
  • Carbohydrates: 9 g
  • Protein: 3 g
  • Fat: 0.5 g
  • Iron: 1.3 mg
  • Vitamin C: 80.1 mg

Chopped Carrots (1/2 cup)

  • Calories: 41Kcal
  • Carbohydrates: 9 g
  • Protein: 0.9 g
  • Fat: 0.2 g
  • Iron: 0.4 mg
  • Vitamin C: 5.3 mg

Soy Milk (1 cup)

  • Calories: 80Kcal
  • Carbohydrates: 7 g
  • Protein: 8 g
  • Fat: 3.5 g
  • Iron: 0.4 mg
  • Vitamin C: 0.0 mg

Banana (1/2 medium)

  • Calories: 54Kcal
  • Carbohydrates: 14.4 g
  • Protein: 0.7 g
  • Fat: 0.4 g
  • Iron: 0.4 mg
  • Vitamin C: 8.7 mg


  • Calories: 228Kcal
  • Carbohydrates: 40.8 g
  • Protein: 12.6 g
  • Fat: 4.6 g
  • Iron: 2.5 mg
  • Vitamin C: 94.1 mg


  1. Wash and thoroughly dry the kale before using.
  2. Add all ingredients to a blender in the order listed, starting with the forever lite ultra vanilla and then the solid ingredients.
  3. Blend until smooth and creamy, adding a little more forever lite ultra vanilla if needed to achieve desired consistency.
  4. Enjoy immediately!


  • You can adjust the amount of forever lite ultra vanilla to your taste preference and desired sweetness.
  • If you don’t have frozen banana, you can use a fresh one, and add ice cubes for a chilled drink.
  • Feel free to experiment with other ingredients like spinach or avocado to add variety and additional nutrients.

The iron-rich kale carrot smoothie is a simple and nutritious way to support your hemoglobin and boost overall well-being.

Even though this smoothie incorporates ingredients known to contain iron, its not a guaranteed solution for iron deficiency.

So, ditch the unhealthy alternatives and give this kale carrot smoothie a try!

Similar Posts