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

karmamido
karmamido Posts: 7 Member
in Recipes
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!

Best Answers

  • SafariGalNYC
    SafariGalNYC Posts: 1,809 Member
    edited November 2024 Answer ✓
    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
    dinaqpt2670 Posts: 1 Member
    Answer ✓
    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
    dottymn96 Posts: 1 Member
    Answer ✓

    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
    SuzanneC1l9zz Posts: 479 Member
    Answer ✓
    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:
    2q4397x9f3cd.jpg

Answers

  • karmamido
    karmamido Posts: 7 Member
    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!)

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