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.
This berry spinach smoothie is built around one of nutrition's most useful pairings: plant iron and vitamin C in the same glass. A big handful of Spinach, raw delivers non-heme iron, while the berries and a squeeze of citrus supply the vitamin C that helps your body absorb it. Spinach earns a perfect Nutrient Density Score of 100 (per calorie), and the berries here sit in the low 90s, so this snack packs a lot of nutrition into a light, drinkable serving. Blended smooth and faintly sweet, it drinks like a treat while doing real work. Why vitamin C and iron belong together Iron from plants is called non-heme iron, and the body absorbs it less readily than the iron in meat. Vitamin C changes that. When vitamin C is present in the same meal, it converts non-heme iron into a form that is easier to take up, so pairing an iron source with a vitamin C source can meaningfully raise how much iron you actually absorb. That is exactly what this smoothie does: iron-rich Spinach, raw meets a stack of vitamin C from Strawberries, raw , Blackberries, raw , and a splash of Lemon juice from concentrate, canned or bottled .
Method
- 1
Add the Soymilk (All flavors), enhanced and Lemon juice from concentrate, canned or bottled to the blender first, then pile in the Spinach, raw . Blending greens with the liquid at the bottom breaks them down fully with no stray leafy bits.
- 2
Add the Strawberries, raw and Blackberries, raw . 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 Seeds, chia seeds, dried (and Seeds, hemp seed, hulled 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
Nearly every ingredient in this glass ranks near the top of our database. Spinach, raw holds a perfect Nutrient Density Score of 100 (per calorie), while Strawberries, raw , Blackberries, raw , and Raspberries, raw 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.
Tips
- Drink it fresh. Heat and long storage degrade vitamin C, so blend right before serving to get the most from the Strawberries, raw , Blackberries, raw , and Lemon juice from concentrate, canned or bottled .
- 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 Papayas, raw or a handful of Mulberries, raw , 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.
What this plate is built on
This recipe leans on foods that are good sources of vitamin c, iron, dietary fiber, magnesium and vitamin e. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Smoothies taste best the moment they are blended, but this one holds in a sealed jar in the fridge for up to a day. The chia seeds keep thickening, so expect a thick, spoonable texture the next morning; stir in a splash of soymilk or water to loosen it back to a drink. For longer keeping, freeze leftovers in an ice cube tray and reblend later rather than letting the jar sit past a day.
Variations and swaps
- Swap the blackberries for raspberries, blueberries, or diced papaya depending on the season.
- Stir in a scoop of soy protein isolate or a spoon of nut butter to make it more filling.
- Add fresh mint or a little grated ginger for a brighter, more aromatic glass.
What to serve it with
On its own this drinks like a light snack. Pair it with a handful of nuts, a boiled egg, or a slice of whole-grain toast to turn it into a fuller breakfast that carries you further into the morning.
Note: 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 Spinach, raw , with backup from Seeds, chia seeds, dried , Seeds, hemp seed, hulled , and enhanced Soymilk (All flavors), enhanced . Because the greens blend away completely, this is also an easy way to work more spinach into a day without it tasting green. Not medical advice. 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.
Frequently asked questions
Is this dairy-free and vegan as written?
Yes, the enhanced soymilk keeps it fully plant-based. Any unsweetened plant milk works in its place; oat or almond milk make it lighter, while soy keeps it the creamiest and adds the most protein per glass.
Should I use fresh or frozen fruit?
Both work. Frozen berries and frozen spinach make it thicker and colder without needing ice. If you blend with all fresh fruit, drop in a few ice cubes for body and a colder finish.
Will I taste the spinach?
Not really. Two cups of raw spinach disappears into the berries and soymilk without a grassy flavor, and the strawberries and lemon juice keep it tasting like fruit. Blend the greens with the liquid first for the smoothest texture.
Can I make it the night before?
You can. The chia keeps thickening as it sits, so an overnight jar firms up toward a spoonable, pudding-like texture by morning. Stir in a splash of soymilk or water and shake well to thin it back to a drink.
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