How To Make The Perfect Pregnancy Smoothie

If you want to know the minerals and nutrients to focus on during pregnancy, read this article. I did some serious homework. However, knowing what to eat and having a pregnant woman stomach these foods is another game.

My fiance Lindsay had morning sickness for nearly half of her pregnancy, she was even diagnosed with hyperemesis gravidarum. As much as I wanted to cook up wild caught salmon and make her dense salads every day, her whole attitude to food changed. She just couldn't stomach the foods she previously enjoyed.

One thing that I wish I made more of was this pregnancy smoothie. If I whipped this up and gave her a straw I think I would have had more success giving her body, and our baby, all of the nutrients it needed.

Calcium, protein, magnesium, fibre and antioxidants. Two of the most important benefits of this smoothie are the omega 3s and iron.  

Flaxseeds are one of my all time favourite ingredients. They're a dense multivitamin. and one of the best plant based omega 3 sources available. Essential fatty acids are critical for brain development. I make flaxseeds a huge part of my diet these days and I preach them onto Lindsay and our daughter Pia.

An equally powerful ingredient is blackstrap molasses. As I mention in the video below, pregnant woman need 27mg of iron per day! That's a tremendous volume. You would need to eat three steaks every day to achieve that. Or handfuls of liver. Alternatively, go plant based as blackstrap molasses is a monster for iron. However, this horse feed has a strong flavour. If you can't stomach it then swap in dates. Dates are apparently brilliant for labor and to prevent perineal tearing. However, my best resource for this is a local midwife and reddit so don't take that as gospel.

Now that you know what to do, whip up our Knocked Up Smoothie recipe. And take note of the ingredients used as they go great in salads too.

Knocked Up Smoothie Recipe

  • Makes 2 servings
  • Takes 5 minutes


  • Frozen banana - 1
  • Spinach - 2 cups
  • Pumpkin seeds - 1/2 cup
  • Tahini - 1 tablespoon
  • Blackstrap molasses - 1 teaspoon (if too hardcore go with honey, maple or dates)
  • Flax seeds - 2 tablespoons
  • Non-dairy milk or coconut water - 1 1/2 cups


  1. Blend and give to Mum


image credit: Huffington Post

About James

I co-founded Green Press in 2013. I grew up in Alice Springs, the Australian outback, with absolutely no understanding of what healthy food is. Mum...

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