Iron-Rich Smoothie for Kids

If your child is low in iron, this smoothie might be their new best friend!

I’ve chosen a few of the many kid-friendly iron-rich foods to create this smoothie for kids. This is the basic recipe they’ll be most likely to accept.

*If the raspberries are too rich for your child, consider halving them and adding a small frozen banana.

Now, the RDI for iron for women is 19mg (I know google may tell you it’s lower at near 8mg but Dr Libby Weaver – and many other credible doctors – insist this higher amount is necessary). For a child, a minimum of 10mg per day is a base line to shoot for.

I have great news for you – this smoothie alone provides 7.2mg!

If you want to increase the iron even more (over time as their palate allows), try adding one or more of the below:

1. Hemp seeds 1 tbspn = +0.73mg

2. Spinach / frozen kale 1/2 cup = +0.4mg / +0.55mg respectively

3. Cinnamon 1 tspn = +0.22mg

4. Raw cacao powder 1 tbspn = +0.94mg

5. Maca powder 1 tspn = +0.28mg

As a bonus, this smoothie also delivers BIG on fibre, protein, vitamins A, B1, B6, C, K, good fats, magnesium, managnese, selenium, zinc + potassium. It’s a winner!

Hot tip: I’ve found the perfect time to give you kids something you really want them to eat, is right after school when they’re most hungry. Even better – literally hand it to them in the car on the way home when they’re contained and can’t be distracted by much. Ensure you have an insulated cup with a *lid*. Yes, I’m speaking from experience 😉

Enjoy this smoothie and please, let me know how it lands with your child in the comments below.

Iron Rich Smoothie for Kids

Prep Time: 3 minutes
Total Time: 3 minutes
Calories: 596kcal


  • 1 Blender


  • 1 cup Coconut water
  • 1 cup Frozen raspberries organic
  • 1 tbspn Chia seeds
  • 1 tbspn Goji berries
  • 1 handful Cashews soaked + frozen
  • 1 square Sweet potato puree frozen (1 square in the big silicone ice cube trays = 1/4 cup)
  • 1-2 tbspn Date paste to taste


  • 1. Throw it all into the blender for 1min
  • 2. Enjoy!


Calories: 596kcal | Carbohydrates: 70.9g | Protein: 17.5g | Fat: 30.2g | Saturated Fat: 5.5g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 14.1g | Sodium: 109.6mg | Potassium: 1276.7mg | Fiber: 16.1g | Sugar: 30.3g | Vitamin A: 511.3IU | Vitamin C: 31.1mg | Calcium: 153.2mg | Iron: 7.2mg
Tried this recipe?Let us know how it was!
Course Breakfast, Drinks, Freezer Friendly, Medicinal, Snack
Keyword cashews, chia seeds, Coconut water, Date paste, goji berries, Raspberry, Sweet potato
Allergy Dairy Free, Gluten Free, Lactose Free, Legume Free, Nightshade Free, Oil Free, Peanut Free, Refined Sugar Free, Salt Free, Sesame Free, Soy Free, Wheat Free
Value Paleo, Vegan, Vegetarian
Author: Laini Oldfield

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About the Author: Laini Oldfield

Laini is a mum of 5 and creator of STACKD Wholefood Blends, The Wholefood Collective + The No Fuss Nourished Method. She's coached tens of thousands of people on how to feel amazing using nutrition. She has a particular love for helping parents learn how to nourish their children and themselves without losing their marbles. Unconventional smoothies are Laini's obsession, and she's even developed a range of organic wholefood booster blends that target particular health goals and deliver maximum goodness in one complete and balanced meal. When she's not with her own family or coaching other families, you'll probably find her at the beach soaking up the sun and getting some much needed solitude.

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