Vegan Iron Rich Foods | What I Eat Everyday for Lots of Iron
Recipe Overview
Overview
In this video, the host shares her daily vegan meals that are rich in iron, starting with a creamy teff porridge made in the Instant Pot. Teff, a whole grain from East Africa, is highlighted for its nutty flavor and impressive nutritional profile, including iron, calcium, and fiber. The porridge is seasoned with soy milk, maple syrup, and cinnamon, topped with flax seeds and pecans for added iron content.
For lunch, she opts for a simple yet nutritious meal of leftover rice and beans with roasted cauliflower, emphasizing the iron content in beans. The discussion also touches on the importance of choosing whole grains over white rice for better iron intake. Throughout the day, she incorporates various fruits and nuts, such as apples and figs, which not only provide iron but also vitamin C to enhance absorption.
Dinner features a beloved lentil salad, packed with fresh herbs and dates, showcasing lentils as a great source of iron and other essential nutrients. The host concludes with a comforting turmeric latte, made with soy milk, reinforcing the idea that a varied plant-based diet can easily meet iron needs. This video serves as a reminder that with thoughtful food choices, maintaining adequate iron levels on a vegan diet is achievable.
Recipe Details
Steps & Tips
Cook TEF in the instant pot with soy milk, maple syrup, and cinnamon.
Tip: Cooking TEF in the instant pot is best to prevent burning.
Top the porridge with flax seed, pecans, and chopped mango.
Make oatmeal for breakfast.
Heat leftover rice, beans, and roasted cauliflower in the microwave for 30 seconds.
Eat the leftover meal of rice, beans, and roasted cauliflower.
Tip: Choose brown rice over white rice for more iron.
Tip: Vitamin C helps with the absorption of iron.
Pack an apple as a snack for tennis.
Eat dried figs as a snack.
Eat tamari almonds as a snack.
Prepare lentil salad with fresh herbs and dates.
Tip: Turmeric lattes are anti-inflammatory and can help calm your body.
Make a turmeric latte with soy milk and sweeten with agave.
Tip: Focus on eating plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds for a balanced diet.
Ingredients
Ingredient: Nuts
→ Substitution: Seeds
Ingredient: Soy
→ Substitution: Almond Milk
Nutrition
Skill Level
Frequently asked questions
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Interesting Tidbits
- •Teff is a whole grain from East Africa, rich in iron, calcium, fiber, and protein.
- •Vitamin C enhances the absorption of non-heme iron from plant sources.
- •Lentils are a fantastic source of iron and plant-based protein.
- •Tamari almonds provide a crunchy, salty snack that is also rich in iron.