Iron Boosting Fruit Punch

Iron Boosting Fruit Punch

This vibrant and refreshing fruit punch is packed with ingredients known to be good sources of Vitamin C, which aids in iron absorption, and some that contain iron themselves (like beets).

Yields: Varies depending on the size of the fruits, but likely 4-6 servings. Prep time: 15-20 minutes

Ingredients:

• 1 large lemon
• 2 medium beets
• 6 medium oranges
• 6 oz (approximately 1 cup) fresh strawberries
• 1 medium pineapple

Equipment:

• Blender or juicer
• Sharp knife
• Cutting board
• Measuring cups (for strawberries)
• Strainer or nut milk bag (if you prefer a smoother juice without pulp)
• Large pitcher or jar

Instructions:

1. Prepare the Beets:

   • Wash the beets thoroughly. You can peel them if you prefer, or leave the skin on for extra nutrients (ensure they are very well scrubbed if leaving skin on).
   • Chop the beets into smaller, manageable pieces for your blender or juicer.

2. Prepare the Pineapple:

   • Carefully cut off the top and bottom of the pineapple.
   • Stand the pineapple upright and slice off the skin, working your way around the fruit.
   • Remove any “eyes” (dark spots) with the tip of your knife.
   • Cut the pineapple into large chunks, removing the tough core (you can use a pineapple corer if you have one).

3. Prepare the Oranges:

   • Peel the oranges. Remove as much of the white pith as possible, as it can be bitter.
   • You can segment them or just cut them into halves or quarters.

4. Prepare the Lemon:

   • Peel the lemon, removing as much pith as possible.
   • Cut the lemon into quarters. Remove any seeds.

5. Prepare the Strawberries:

   • Wash the strawberries.
   • Remove the green hulls (stems).
   • If they are very large, you can cut them in half.

6. Blend/Juice All Ingredients:

   • If using a blender: Add all the prepared fruits (beets, pineapple, oranges, lemon, strawberries) to your high-speed blender. Add 1/2 to 1 cup of water to help with blending, if needed. Blend until completely smooth.
   • If using a juicer: Process all the prepared fruits through your juicer according to its instructions. You may need to feed the harder ingredients (beets, pineapple) through slowly.

7. Strain (Optional):

   • If you prefer a smoother, pulp-free juice, pour the blended mixture through a fine-mesh strainer or a nut milk bag set over a large bowl. Use a spoon or your hands to press out all the liquid. Discard the pulp or save it for other uses (e.g., adding to muffins or compost).

8. Serve:

   • Pour the iron-boosting fruit punch into a large pitcher or individual glasses.
   • Serve immediately over ice for the best flavor and maximum nutrient retention.

Tips for Boosting Iron Absorption:

• The high Vitamin C content from the oranges, strawberries, and lemon in this punch is excellent for enhancing the absorption of iron from the beets and any other iron-rich foods you consume.
• Consider pairing this punch with a meal that contains non-heme iron sources (plant-based iron) like lentils, spinach, or fortified cereals.

Storage:

• This fruit punch is best consumed fresh.
• You can store any leftovers in an airtight container in the refrigerator for up to 24-48 hours, though some nutrient degradation may occur over time. Stir well before serving.