Podcast: Play in new window | Download

Subscribe: RSS

Last week I devoted a couple of shows to High Protein Low Carb Vegetarian or put another way: my day on a plate. 

And since then something’s been eating at me. I finished the 347 show with “close enough is good enough” so far as my potentially low iron intake.

It’s true, monitoring micro-nutrients is a little tedious. It’s up there with calorie counting – firmly on my list of: “Yeah, I’d rather not bother!” However, for any vego’s or potential vego’s or parents of potential vego’s actually I think it is worth the bother.

For a start I apply the principal of constant and never ending improvement to my personal nutrition and it appears I’ve found room for an upgrade. More importantly, Healthy Vegetarian Eating is a passion of mine.

I want to make it as easy, enjoyable and sustainable as possible for anyone who wants to eat meat free.

In fact, moving forward I’d like to remove any and every possible excuse that may exist so far as reasons to not be vego.

As I know I’ve said before (!) if eating meat free is important enough you 100% can do it healthily.

With that in mind today I’m sharing:

Vegetarian IRON BOOSTERS. 

I have 3 MEGA IRON PACKED meals and also 2 IRON BOOSTER SNACKS.

Download FREE 3 Day Easy Vegan Plan (PDF)

As it happens these meals follow my current eating preference of green juice for breakie / salad for lunch / omelet for dinner however my intention in that YOU mix and match as you choose.

Just to recap: in case you missed shows #346 and 347 the daily target for a healthy vego female such as myself is:

18 milligrams of Iron. Ok, let’s get our iron on!

One: Iron Packed SMOOTHIE.

• 1 cup of raw dark leafy greens (spinach and/or swiss chard) = 1.2 milligrams of iron
• 50 grams raw cashews = 3.1 milligrams of iron
• 28 grams raw cacao nibs =  1.1 milligrams of iron
• 1/2 cup (70 grams) raspberries = 1.2 milligrams of iron
• 1 cup (240 grams) coconut water = 0.7 milligrams of iron
• 3 grams (a good 1/2 teaspoon) Spirulina = 1.33 milligrams of iron

Now that’s 8.63 milligrams of iron in one wonder drink!

=> Let’s give this smoothie a protein punch too with a scoop of your fav protein powder.

Two: Iron Fortified SALAD.

• 2 cups of raw dark leafy greens (spinach and/or swiss chard) = 2.4 milligrams of iron
• 100 grams of lentils = 3.7 milligrams of iron
• 1 cup of asparagus = 2.87 milligrams of iron
• 28 grams pumpkin seeds = 4 milligrams of iron

Now that’s 12.97 milligrams of iron in one super salad!

=> I think it needs a flavour fix though. I’d add some finely sliced red onion, some cherry tomatoes and for that extra hit of flavour and iron, how about some home made guacamole spiked with all the usual suspects like coriander, garlic, chilli, salt and lime plus another good 1/2 teaspoon of Spirulina.

Three: Iron Rich OMELETTE.

• 2 large free range organic eggs = 1.2 milligrams of iron
• 1/2 cup (90 grams) of cooked dark leafy greens (spinach and/or kale) = 3.22 milligrams of iron
• 1/2 cup (33 grams) of raw morel mushrooms = 4 milligrams of iron

Yep, these mushies are powerhouse (!) other mushies also have iron, just not as much.

• 1/2 cup (44 grams) of raw broccoli = 0.3 milligrams of iron
• 1/2 cup (75 grams) of cherry tomatoes = 0.2 milligrams of iron

I’m really adding them for colour!

• 30 grams of olives = 1 milligram of iron

Now that’s 9.92 milligrams of iron in one scrumptious omelette!

=> I’d add whatever herbs etc you like (my favs are coriander, chill and smoked paprika) and cook that omelette in a little coconut oil.

Let’s finish with those 2 snacks that pack an iron punch!

How about an easy trail mix?

• 25 grams pumpkin seeds = 3.75 milligrams of iron
• 25 grams raw cashews = 1.5 milligrams of iron
• 25 grams dark chocolate =  4.25 milligrams of iron
• 50 grams raspberries = 0.83 milligrams of iron

That’s 10.33 milligrams of iron in one high energy mix!

Finally, a spinach dip/spread served with asparagus spears.

Here’s the link to the exact recipe. I just googled spinach, chickpea and tahini dip as they are all good source of iron. As are those asparagus spears. So the ingredients are:

• 1 tablespoon extra-virgin olive oil
• 2 garlic cloves, minced
• 2 cups canned chickpeas, rinsed and drained
• 1 tablespoon plus 1 teaspoon fresh lemon juice
• 10 ounces spinach, trimmed
• coarse salt
• 1/2 teaspoon crushed red-pepper flakes
• 2 teaspoons tahini paste

And that recipe is thanks to Martha Stewart.

=> I’d try to get away with a little less chickpeas (like 1/2 as those things are carbie and I’d maybe try to sneak in another good 1/2 teaspoon of Spirulina so make up for the iron I just sacrificed.

No exact quantities in this one – I think I’ve exceeded my exacting limit for today!!

It shows high iron vego is totally doable though right?

To get actionable today, I’d love to hear from YOU. Have you got any Go2 High Iron Recipes to share? Please let me know in the comments below.

That’s it for this week in Healthification. Thanks so very much for spending this time with me, I genuinely appreciate it.

If you liked this you’ll also like: 3 High Protein Vego Salads.

If you’re yet to share the Healthification love – just click here to zip over to iTunes and leave an honest rating and review. It’d help me out big time. With gratitude, Kate.