6 IronRich Food CombosNo Meat Required
If you've been considering cutting out or cutting back on red meat, you may be wondering if you'll wind up depriving your body of iron. Sure, plant-based foods also contain this mineral, but it isn't as readily absorbed. Only 2 to 20 of the iron in plants called non-heme makes its way from your digestive system to your blood, compared to 15 to 35 of the iron in animal foods called heme. But fortunately, there's a simple solution Just add some vitamin C to your meal. It boosts the amount of non-heme iron your body absorbs by as much as six fold. Below are six iron-rich plant foods, each paired with a fruit or veggie loaded with vitamin C. But there's no need to stick with these specific pairsfeel free to mix and match. You can create tons of combos with these 12 staples, to help your body get all the iron it needs. 1. Spinach iron + red bell peppers C, There are plenty of ways to pair these two. Raw, minced peppers in a spinach salad works, as does spinach cooked into a stuffed bell pepper. Or try sliced peppers sauted with spinach. I love this combo with olive oil, garlic, and crushed red pepper. 2. Broccoli iron + tomatoes C, Toss steamed broccoli florets in sundried tomato pesto. Or to put together dinner in minutes, saut broccoli and tomatoes with onions, mushrooms, olive oil, garlic, and Italian herb seasoning. Complete the meal with a lean protein like chicken breast, salmon, or white beans and a small serving of a healthy carb such as quinoa or brown rice pasta. To get an iron boost at breakfast, add broccoli and tomatoes to an omelet or frittata. , 3. Black beans iron + cabbage C, One of my favorite ways to combine these two is in black bean tacos, each topped with a generous portion of vinegar-based slaw. Black bean-stuffed cabbage rolls are another great option. Or simply add whole, chilled black beans to a slaw. 4. Kale iron + oranges C, You can whip both of these into a smoothie, add orange wedges to a kale salad, include them in a stir fry, or enjoy an orange with some crunchy kale chips for a nourishing snack. 5. Lentils iron with Brussels sprouts C, Serve grilled or oven-roasted Brussels sprouts over a bed of seasoned lentils, or add both to a fresh garden salad. Shaved Brussels sprouts and lentils also make a great filling for lettuce cups!, 6. Dark chocolate iron with strawberries C, If you didn't know that dark chocolate is a good source of iron, I'm thrilled to deliver the good news. Melt and drizzle it over whole strawberries. Or add chopped dark chocolate and sliced strawberries to your morning oatmeal, whip them together in a smoothie, or fold them into protein-packed Greek yogurt. For a fun and healthy dessert, try frozen popspour almond milk, chopped dark chocolate, and minced strawberries into molds, along with seasonings like fresh grated ginger, chopped mint, or ground cinnamon. Bonus tricks