Dairy Free Blackberry Blackstrap Molasses Milk

Ever since my stay in the hospital, my diet has changed a little bit.  

I have been more mindful (and a bit more weary) of what I put in my body.  The first few weeks after, I honestly has having trouble eating too many solid foods.  Since I didn’t really know what was going on yet, I limited my diet to mostly plain foods and liquids like bone broth and this little concoction I like to call Molasses Milk. 

I know, it seems a bit odd and to be honest, it was something I started drinking/eating more so out of desperation.  Since my calorie and nutrient intake was a bit low, I needed something that would give me the biggest bang for my buck without messing up my belly.  I also needed something that would give my digestive system a nudge since things seemed to be a bit “stuck”. 

Blackstrap molasses is not only loaded with essential vitamins and minerals, it is also fat free and high in iron – which is awesome for athletes.  It can be also be used as a gentle laxative due to the fact that it is high in magnesium which helps move things along.  

I read somewhere that mixing in two tablespoons with water would do the trick but I figured stirring it in with dairy free milk would taste better – I also added fresh fruit (like blackberries) to give it extra fiber and added flavor. 

Dairy Free Blackberry Blackstrap Molasses Milk - great source of iron and helps with digestive motility.

To be honest, I first began enjoying my Molasses Milk in a bowl with a spoon.  I’d mix a handful or so of frozen berries (blueberries or blackberries) with two tablespoons of blackstrap molasses and 1/2 cup of dairy free milk….and eat it then slurp up the remaining milky mixture.

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Clearly, that doesn’t look all too pretty so for purposes of sharing it as a recipe, I threw it in a blender then poured it into this pretty little mini mason jar. 

Point being that you don’t HAVE to do in order to enjoy the benefits so but it does make it easier (and prettier) to consume. 

If your digestive system doesn’t suffer from motility issues like mine does, there are still tons of benefits to including blackstrap molasses in your diet as an athlete.  As I mentioned previously, it has a lot of nutritional value and post-workout recovery benefits.  It’s rich in manganese, calcium, magnesium and potassium along with iron which plays a vital role in the transfer of oxygen in the muscle.  

Dairy Free Blackberry Blackstrap Molasses Milk - great source of iron and helps with digestive motility.

Dairy Free Blackberry Blackstrap Molasses Milk - great source of iron and helps with digestive motility.

Dairy Free Blackberry Blackstrap Molasses Milk - great source of iron and helps with digestive motility.

Blackberry Blackstrap Molasses Milk



  • 1 cup dairy free milk 
  • 2 tablespoons blackstrap molasses
  • 1 cup frozen blackberries (or blueberries)
  • 4 drops liquid stevia (or other sweetener, optional)



  1. Combine all ingredients in a blender and blend until smooth then pour into glass or mason jar. 
  2. Alternatively – mix into a bowl and enjoy whole as you would cereal 😉 

Have a recipe to share for Meatless Monday? Be sure to linkup with myself and Dixya from Food, Pleasure & Health

meatless monday linkup

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This post is also linked up with Confessions of a Mother Runner and A Whisk and Two Wands for Meatless Monday.

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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