Disclaimer: I’m not a nutritionist. I’m also definitely not a food photographer.
When my obstetrician told me I would need to start eating four servings of calcium every day and that I would need to work hard to keep my iron levels up while pregnant, I had a bit of a panicky moment. I’ve been a vegetarian longer than I was a meat-eater, and I’ve never been much of a milk-drinker. I pictured having to eat rare steaks while drinking tall glasses of milk. The idea turned my stomach (as did almost everything in that first trimester).
After I got over my initial freak-out, I started doing some research. How could I boost my iron intake while remaining vegetarian? I found some interesting vegetarian sources, including cacao powder, oatmeal and seeds.
I can’t find time in the morning to eat a big breakfast, but my super-helpful husband will whip up a smoothie that I can drink while I blow-dry my hair. With these recipes, I know I can start my day with calcium and iron as well as at least one serving of fruits or vegetables.
Each recipe will yield two servings.
Pumpkin Pie Smoothie
I really feel like I’m having dessert for breakfast when I drink this smoothie! The optional add-ins boost the nutritional value of the smoothie, but they also change the super-smooth texture of the original. If you don’t want to sacrifice that beautiful texture, I suggest adding iron to your breakfast by having a handful of pumpkin seeds to munch along with the smoothie.
Ingredients
¾ cup of pumpkin puree (NOT pumpkin pie filling)
1 cup plain, non-fat Greek yogurt
2 cups unsweetened almond milk
8–10 pitted dates (fresh are best because they are softer and will puree better)
1 teaspoon cinnamon
½ teaspoon dried ginger (or amp it up with a tablespoon of fresh grated ginger)
½ teaspoon nutmeg
Optional add-ins
1 tablespoon chia seeds
1 tablespoon hemp seeds
½ cup oatmeal
½ cup ice cubes (if you like your smoothie cold)
Method
- If you’re using ice cubes, put them in the blender first so they blend well with the other ingredients.
- Combine all the ingredients in your blender. Puree until smooth. Serve.
Vegan alternative: Instead of using yogurt, you can use a frozen banana to create a similar texture. If you are using a frozen banana, cut down on the dates to balance the sweetness.
Cacao Berry Smoothie
Cacao powder is different from cocoa powder. I could get into all the raw vs. cooked arguments, but they don’t really matter to me. What matters to me is that cacao powder is much higher in iron than cocoa powder, but it still tastes like chocolate! I’m telling you that you can have chocolate for breakfast and FEEL GOOD ABOUT IT! You’re welcome.
Ingredients
2 bananas (can be frozen)
1½ cups of frozen berries (choose your faves or what’s on sale)
3 tablespoons cacao powder (NOT cocoa powder)
1 cup plain, non-fat Greek yogurt
2 cups unsweetened almond milk
Optional add-ins
1 tablespoon chia seeds
1 tablespoon hemp seeds
½ cup oatmeal
Method
Combine all the ingredients in your blender. Puree until smooth. Serve.
Vegan alternative: Replace the Greek yogurt with your favourite vegan yogurt brand
Spinach Pineapple Smoothie
This is a smoothie we like to make when we find whole pineapple on sale. The spinach is a source of iron, calcium and folate, which makes it great for people baking babies!
Ingredients
Big handful of rinsed baby spinach
One quarter of a fresh pineapple, roughly chopped
2 bananas (can be frozen)
1 cup frozen berries (choose your faves or what’s on sale)
Coconut water (start with about a cup, and adjust to reach desired consistency)
Optional add-ins
1 tablespoon chia seeds
1 tablespoon hemp seeds
Method
Combine all the ingredients in your blender. Puree until smooth. Serve.
