Iron is often top of mind when you’re feeding little ones, and it’s one of those nutrients that can feel tricky to include throughout the day. This Iron-Rich Smoothie for Toddlers is a simple, tasty way to incorporate a few iron-rich ingredients into an easy option. It comes together quickly, tastes great, and is a nourishing breakfast or snack!
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I love smoothies for kids! They are so versatile, easy-to-make, and kids (usually) love them. They are also so helpful for incorporating extra nutrition and hydration. Iron, in particular, can sometimes feel tricky to incorporate, but this iron-rich smoothie provides about 6 mg of plant-based iron per full batch, or roughly 3 mg in a smaller serving. For context, toddlers ages 1-3 years old need about 7 mg of iron per day, and children ages 4-8 need about 10 mg per day. This smoothie can be a helpful way to include iron-rich foods as part of a balanced day!
And if you're looking for more information on iron, as well as other iron-rich foods and meal ideas, be sure to check out my Ultimate Post on Iron-Rich Foods and Meal Ideas here!
Table of Contents
Why You'll Love This Iron-Rich Smoothie For Toddlers
- Bright, vibrant colour that makes it fun and inviting for little ones
- Delicious berry flavour that kids tend to enjoy
- Includes iron-containing ingredients like hemp hearts and spinach
- Paired with vitamin C-rich berries to help support iron absorption
- Quick and easy to make with simple, everyday ingredients
Ingredients for this Berry Spinach Iron-Rich Smoothie for Toddlers & Kids
Here is what you'll need to make this smoothie.
- Almond milk, unsweetened (or other milk of choice)
- Banana
- Dates (soaked if needed)
- Spinach
- Frozen mixed berries
- Hemp hearts
See recipe card for quantities.
Instructions
This smoothie is so simple to make!
Add all the ingredients to a high speed blender. If the blade is at the bottom, add the liquid in first, if it's at the top, add the milk in last to help with blending.
Blend on high for 30-40 seconds until smooth and creamy.
Hint: If your dates are quite firm, soak them first for five minutes to help them blend up.
Substitutions
- Dates: Swap with 1–2 teaspoons maple syrup or honey (for children over 1), or leave out for a less sweet smoothie.
- Mixed berries: Any frozen fruit works well here. Try strawberries, blueberries, or a mix of berries and mango.
- Almond milk: Use any milk you prefer, such as dairy milk, oat milk, or soy milk. Dairy milk and soy milk will provide some additional protein compared to other plant-based alternative beverages.
Dietitian Tip
You may have heard that milk can interfere with iron absorption. Milk and fortified plant-based beverages are good sources of calcium, and while large amounts of calcium can reduce iron absorption, this effect is less significant in balanced meals or snacks. Including vitamin-C rich foods, like the mixed berries in this smoothie, helps increase the absorption of plant-based iron! So there's no need to worry about the liquid you use in this smoothie, simply use whichever one your toddler is most likely to enjoy.
Love smoothies!? You'll also love this Strawberry Calcium-Rich Smoothie For Kids, or this super yummy Green Smoothie for Toddlers, or a classic Chunky Monkey (Peanut Butter & Banana Flavour) Smoothie!
Equipment
- High speed blender
Storage
This smoothie is best enjoyed right away. I found the colour and texture can change a bit if it sits.
Toddler Tip
Let your child help add ingredients to the blender, like the spinach or berries. Being involved in the process can help build familiarity and curiosity around new foods over time.
FAQ
No, the flavour is mostly from the berries and banana. The spinach blends in well and is very mild, especially when paired with naturally sweet ingredients like fruit and dates.
Yes! You can freeze it in small portions or popsicle molds for an easy snack later on. Let it thaw slightly before serving, or enjoy it frozen as a smoothie pop.
Recipe
Iron Rich Smoothie For Toddlers
Equipment
- 1 High speed blender
Ingredients
- 2 dates Medjool, soaked if needed
- 1 cup almond milk unsweetened, or any milk of choice
- 1 cup frozen mixed berries
- 1 cup baby spinach
- 1 banana small-medium
- 2 tbsps hemp hearts
Instructions
- If your dates are firm, soak them in warm water for 5 minutes to soften.
- Add the almond milk first, then add all of the remaining ingredients to a blender.
- Blend on high speed for at least 30-40 seconds until smooth.
Notes
Nutrition
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