A Smoothie Recipe high in Protein, Calcium, and Iron?

karmamido

I am looking for a recipe/suggestions to be able to make a smoothie in my NutriBullet gizmo. I have severe Osteoporosis and suffer from spinal problems that cannot be fixed surgically due to Osteoporosis. My bloodwork is very low and I need to super "up" my Protein, Calcium, and Iron totals. Any suggestions? (I use a Vanilla-flavored Organic Protein Powder (with superfoods) in my smoothies). Thank you!

SafariGalNYC

Iron rich fuits and veggies - beets, apricot, pomegranate, spinach

(I use spirulina and nettles for extra iron)

Calcium rich - figs, spinach, kale, orange

For protein and calcium, in addition to protein powder - how about add in milk and a teaspoon of chia seeds .

From the osteoporosis foundation - list of foods
https://www.osteoporosis.foundation/patients/prevention/calcium-content-of-common-foods

dinaqpt2670

I use Plain kefir as it has more calcium and vit D than milk also makes it a bit thicker shake than milk. Plus kefir has many more benefits than milk. I also use beet root powder, collagen peptide, 1/4 cup steel cut oats or oat bran and baby spinach that I buy fresh and freeze in bags. Buy frozen fruit at the bulk stores its more cost friendly.

dottymn96

Here's a smoothie recipe designed to be high in protein, calcium, and iron, incorporating your vanilla protein powder:

"Bone Builder" Smoothie

Ingredients:

1 cup unsweetened plant-based milk (almond, soy, oat - fortified with calcium)
1/2 cup frozen spinach or kale
1/4 cup frozen berries (strawberries, raspberries, blueberries - high in antioxidants)
1 banana (frozen or fresh)
1 tbsp chia seeds
1 tbsp flax seeds
1 scoop vanilla protein powder (with superfoods)
1 tsp cacao powder (optional, for added antioxidants and a touch of sweetness)
1/4 tsp cinnamon (optional, for flavor and potential blood sugar support)

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional for diagnosis and treatment of any medical conditions.

This recipe provides a good starting point for a nutrient-dense smoothie. Remember to consult with your healthcare provider for personalized dietary advice.

SuzanneC1l9zz

My smoothie is 1/2 cup each frozen mango & nonfat Greek yogurt, 1/4 cup Fibre 1 original cereal, a scoop of protein powder, 1 cup milk or substitute of your choice (I use walnut milk), top up with water if needed.

Nutrition below:

karmamido

WOW! I blink for a minute (actually, I lost my password and forgot where I posted this ... HaaHaa!) and come back to find treasures waiting for me!

@SafariGalNYC , thanks for your link to the Osteoporosis Foundation! Lots of great info there!

@dinaqpt2670 , I had never even thought about using Kefir in a Smoothie. I'll definitely give it a try. Question: What's the purpose of including the steel-cut oats/oat bran? More fiber perhaps?

@dottymn96 , I like the "Bone Builder Smoothie" recipe you sent! Thank you!

@SuzanneC1l9zz , your Smoothie recipe sounds good, too. And thanks for the nutritional info you added. Calcium at 117.5%? Oh yeah!

Thank you my friends! These have truly been useful replies! (And I wrote my pw down in a place where I ((HOPEFULLY)) can't lose it again ... AND I bookmarked this site. I'll be back!)

MikeStilley

MikeStilley

Whey Protein Shake

1 scoop Dark Chocolate Protein Powder

2 Cups Almond Milk

1 Cup Water

2 Cups Ice

1 Banana

Mix Together

MikeStilley

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