Tag Archives: Iron

Categories Recipes, Sipping - Warm

Naturally sweetened hot chocolate with spices

Naturally sweetened hot chocolate with spices

Author Shani - Lemon Tree Nutrition
Hot chocolate goes together with cold nights, a cozy blanket and a good book, Christmas time etc. The store-bought version may be full of sugars and additives, so here is a healthier, nourishing and satisfying version.
The spices listed can be omitted or personalized based on your preferences. The use of dates to sweeten this hot chocolate provides many benefits. Dates are a good source of iron, magnesium, fibre, vitamin B6 and potassium.
Prep Time 10 mins
Cook Time 3 mins

Equipment

  • A small pot
  • Blender with a lid
  • Your favourite mug

Ingredients
  

  • 1 cup of preferred milk (dairy or plant-based)
  • 3-4 Medjool dates pitted
  • 2 tablespoons cocoa powder unsweetened
  • ½ teaspoon cinnamon powder
  • A pinch of ginger powder and grated nutmeg optional

Optional

  • Whipped cream dairy or plant-based
  • Grated dark chocolate regular or vegan
  • 1 cinnamon stick for garnish

Instructions
 

  • Place the pitted dates in a small bowl and top with about ½ cup of boiling water. Set aside.
  • In a small pot, place your milk of choice and heat until small bubbles form on the surface. Remove from heat and carefully pour into your blender.
  • Drain the dates and add to the blender. Add the cocoa and spices.
  • Start blending on a low and carefully increase speed to allow all ingredients to blend and for the mixture to be smooth.
  • Carefully pour into a mug.
  • To serve, garnish with whipping cream and a cinnamon stick, top with grated dark chocolate, sprinkle some cinnamon powder.

Notes

*This beverage can be made dairy or plant-based. You can increase or decrease the number of dates used to adjust the sweetness to your preference.
Categories Recipes, Sipping - Cold

The Iron Booster

The Iron Booster

Author Shani - Lemon Tree Nutrition
Low iron levels in our blood have been shown to negatively affect us in many ways, such as feeling low on energy, tiredness etc. This beautiful purple smoothie has a variety of iron-enhancing ingredients plus lots of vitamin C to help the iron be better absorbed in our body.
Prep Time 5 mins

Equipment

  • A powerful blender
  • A large glass cup or Mason jar

Ingredients
  

  • 1 cup  plant-based milk of choice
  • 1 cup blueberries frozen
  • ½ banana peeled, fresh or frozen
  • 1 handful handful leafy greens
  • ½ beet cooked
  • 1 tablespoon hemp seeds
  • 1-2 Medjool dates or figs more if you prefer sweeter
  • ½ cup ice optional

Instructions
 

  • Place all ingredients in a powerful blender in the order listed above. Blend thoroughly until smooth. Add more water or milk if needed to your desired consistency.

Notes

Vitamin C is heat, light and oxygen-sensitive, therefore this smoothie is best consumed as soon as possible after prep. Vitamin C can help with the absorption of iron in our body.