How to make sure you have enough Iron Enriched Foods daily when you are vegan by Jenny owner of Rock Chocs. Vegan for 44 years

Hi my name is Jenny and I am the owner of Rock Chocs I have been vegan for 44 years and my 2 blood tests that I had done last year showed no deficiency in any mineral or vitamin the only thing it showed up was that I have rheumatoid factor in my blood and have to have tests to see if I have rheumatoid arthritis or lupus.  All my vitamin levels including vitamin D, iron, Minerals including calcium were all perfect with no deficiency.

I make sure each day I have lots of food rich in iron, protein, essential fats to make sure my food is rich in all the nutrients I need. I also each dark vegan raw chocolate low in sugar and high in mineral content.  

 

 

Iron-enriched vegan foods offer numerous health benefits, making them an excellent choice for those seeking to maintain a balanced diet while adhering to plant-based eating. Iron is crucial for the production of hemoglobin, a protein in red blood cells responsible for transporting oxygen throughout the body. Consuming iron-rich vegan foods such as lentils, chickpeas, tofu, quinoa, and fortified cereals can help prevent iron deficiency anemia, which can cause fatigue and weakened immune function. Additionally, plant-based sources of iron are often accompanied by other beneficial nutrients, such as fiber, vitamins, and antioxidants, which contribute to overall health and well-being. To enhance iron absorption from plant foods, it is advisable to pair them with vitamin C-rich foods, like citrus fruits, bell peppers, and broccoli. Adopting a diet rich in iron-enriched vegan foods promotes energy levels, supports immune function, and aligns with ethical and environmental values.

There are several plant-based foods that are rich in iron, making them excellent choices for vegans looking to meet their iron needs. Here are some top options:

1. Lentils – A great source of non-heme iron, which is the type of iron found in plant-based foods. You can add them to soups, stews, or salads.

2. Chickpeas – Another legume packed with iron. They are versatile, and can be used in curries, salads, or blended into hummus.

3. Tofu – Made from soybeans, tofu is not only a good source of iron but also protein. It works well in stir-fries, curries, and sandwiches.

4. Spinach – Although it contains non-heme iron, it is still a good source. Pairing spinach with foods high in vitamin C (like citrus) can help improve iron absorption.

5. Quinoa – This gluten-free grain is high in iron and a complete protein, making it an excellent option for vegans.

6. Pumpkin seeds – These seeds are rich in iron and can be eaten as a snack or added to salads, smoothies, or porridge.

7. Black beans – Another legume that’s rich in iron, black beans can be used in a variety of dishes like burritos, soups, or veggie burgers.

8. Dried apricots – A sweet, iron-rich snack that can also be added to breakfast cereals or salads.

9. Fortified cereals – Some breakfast cereals are fortified with iron and can be an easy way to boost your intake, especially if you choose ones that are also high in fibre.

10.  Peanut Butter is full of iron and protein and can also contain vitamins and minerals including vitamin E and Magnesium. Try having peanut butter that has zero salt or sugar in.
11.  Tree nuts that are rich in iron include hazelnuts, almonds, brazil nuts, cashews, pistachios.
    
12. Baked Beans on a healthier piece of toasted if you eat 200 grams or more of baked beans will give you  2.8 milligrams of iron. 

13. Raisins . Dried fruit like raisins, apricots, figs and prunes contain lots of iron — just a small amount of it can boost your intake.

14.  

    
    

    Dark green leafy vegetables like kale, spinach, and watercress are great sources of iron. Try adding them to meals as an ingredient or side dish to boost the amount of iron you are eating.

     

15.  

    Dark Chocolate - If you're a dark chocolate lover, you now have another reason to eat your favorite dessert. Three oz. of dark chocolate — approximately one small bar — can provide anywhere from 5.38 to 10.12 mg of iron. Make sure you opt for real dark chocolate, which should contain at least 45 percent cacao solids .

     

    To maximise iron absorption, it’s important to pair these foods with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers, as vitamin C helps enhance the absorption of non-heme iron.

    
    

    
    

     

     

 

 

1. Meal Ideas to help you with maintaining a good level of iron.

 

 

 

Breakfast: Chia Pudding with Berries and Almond Butter

• Chia seeds (1 tbsp)
• Almond butter (1 tbsp)
• Mixed berries (1/2 cup)
• Plant milk (1/2 cup)

Lunch: Lentil and Spinach Soup

• 1 cup red lentils
• 2 cups vegetable broth
• 2 cups spinach
• 1 carrot (diced)
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 tsp cumin and 1 tsp turmeric
• Salt and pepper to taste

Dinner: Quinoa Salad with Roasted Vegetables

• 1 cup cooked quinoa
• 1/2 cup roasted sweet potatoes
• 1/2 cup roasted broccoli
• 1/4 cup pumpkin seeds
• 1 tbsp olive oil and lemon juice
• Salt and pepper to taste

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Day 2

Breakfast: Tofu Scramble on Wholemeal Toast

• 1/2 block firm tofu (crumbled)
• 1/2 red bell pepper (diced)
• 1 handful spinach
• 1 tbsp nutritional yeast
• 1 tbsp olive oil
• 1 slice wholemeal bread, toasted

Lunch: Chickpea Salad Wrap

• 1 cup chickpeas (mashed)
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp cumin
• 1 handful spinach
• 1 wholemeal wrap

Dinner: Black Bean and Sweet Potato Chili

• 1 can black beans (drained and rinsed)
• 1 large sweet potato (diced)
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 can chopped tomatoes
• 1 tsp smoked paprika and 1 tsp cumin
• 1/2 tsp chilli powder

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Day 3

Breakfast: Oatmeal with Pumpkin Seeds and Banana

• 1/2 cup oats
• 1 cup almond milk
• 1 tbsp pumpkin seeds
• 1 sliced banana
• 1 tbsp maple syrup

Lunch: Spinach and Lentil Salad

• 1 cup cooked green lentils
• 1 cup spinach
• 1/2 cucumber (sliced)
• 1/4 red onion (sliced)
• 1 tbsp balsamic vinegar
• 1 tbsp olive oil

Dinner: Tempeh Stir-Fry with Broccoli and Brown Rice

• 1/2 block tempeh (cubed)
• 1 cup broccoli florets
• 1/2 bell pepper (sliced)
• 1/2 cup cooked brown rice
• 2 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp grated ginger

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Day 4

Breakfast: Smoothie with Spinach, Berries, and Flaxseeds

• 1 handful spinach
• 1/2 cup mixed berries
• 1 tbsp flaxseeds
• 1 cup plant milk
• 1 banana

Lunch: Hummus and Roasted Veggie Wrap

• 1/4 cup hummus
• 1/2 cup roasted courgette, red pepper, and aubergine
• 1 wholemeal wrap

Dinner: Red Lentil and Tomato Dahl

• 1 cup red lentils
• 2 cups chopped tomatoes
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 tsp turmeric and 1 tsp garam masala
• 1 tbsp olive oil
• Fresh coriander to garnish

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Day 5

Breakfast: Avocado Toast with Pumpkin Seeds

• 1 slice wholemeal bread, toasted
• 1/2 avocado (sliced)
• 1 tbsp pumpkin seeds
• Salt and pepper to taste

Lunch: Quinoa and Kidney Bean Salad

• 1 cup cooked quinoa
• 1/2 cup kidney beans (rinsed)
• 1/2 cup diced cucumber
• 1/4 cup chopped parsley
• 1 tbsp olive oil and lemon juice

Dinner: Vegan Shepherd’s Pie

• 1 cup green lentils
• 1 carrot (diced)
• 1 onion (chopped)
• 2 cups mashed potatoes
• 1 cup vegetable broth
• 1 tbsp tomato paste
• Salt and pepper

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Day 6

Breakfast: Overnight Oats with Raisins and Almonds

• 1/2 cup oats
• 1 tbsp raisins
• 1 tbsp sliced almonds
• 1 cup almond milk
• 1 tbsp maple syrup

Lunch: Black Bean and Corn Salad

• 1 can black beans (drained and rinsed)
• 1/2 cup corn kernels
• 1 avocado (diced)
• 1/2 red onion (diced)
• 1 tbsp lime juice

Dinner: Tofu and Spinach Curry

• 1/2 block tofu (cubed)
• 2 cups spinach
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 can coconut milk
• 1 tbsp curry powder
• 1/2 tsp cinnamon

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Day 7

Breakfast: Banana and Peanut Butter Smoothie

• 1 banana
• 1 tbsp peanut butter
• 1 cup plant milk
• 1 tbsp chia seeds

Lunch: Roasted Sweet Potato and Black Bean Salad

• 1 roasted sweet potato (cubed)
• 1/2 cup black beans
• 1 handful spinach
• 1 tbsp olive oil
• Salt and pepper

Dinner: Chickpea and Spinach Stew

• 1 can chickpeas (drained and rinsed)
• 1 cup spinach
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 2 cups vegetable broth
• 1 tsp turmeric
• Salt and pepper

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Day 8

Breakfast: Muesli with Almonds and Apple

• 1/2 cup rolled oats
• 1/2 apple (chopped)
• 1 tbsp almonds (chopped)
• 1 tbsp raisins
• 1 cup almond milk

Lunch: Vegan Bean Chili

• 1 can kidney beans (drained and rinsed)
• 1 can black beans (drained and rinsed)
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 can chopped tomatoes
• 1 tbsp chili powder

Dinner: Vegan Tacos

• 1/2 cup cooked lentils
• 1 avocado (sliced)
• 1 tomato (chopped)
• 1 tbsp nutritional yeast
• 2 small corn tortillas

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Day 9

Breakfast: Porridge with Flaxseeds and Blueberries

• 1/2 cup oats
• 1 tbsp flaxseeds
• 1/4 cup blueberries
• 1 cup almond milk

Lunch: Quinoa and Kale Salad

• 1 cup cooked quinoa
• 1 cup kale (shredded)
• 1/4 cup pumpkin seeds
• 1 tbsp olive oil
• 1 tbsp lemon juice

Dinner: Vegan Lentil Shepherd’s Pie

• 1 cup cooked green lentils
• 1 onion (chopped)
• 1 carrot (diced)
• 1 cup mashed potatoes
• 1 cup vegetable broth
• Salt and pepper

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Day 10

Breakfast: Tofu and Mushroom Scramble

• 1/2 block tofu (crumbled)
• 1/2 cup mushrooms (chopped)
• 1 tbsp nutritional yeast
• 1 tsp olive oil

Lunch: Chickpea and Avocado Salad

• 1 cup chickpeas
• 1 avocado (sliced)
• 1/2 cucumber (sliced)
• 1 tbsp olive oil
• 1 tbsp lemon juice

Dinner: Vegan Meatballs with Spaghetti

• 1 cup cooked lentils
• 1/4 cup breadcrumbs
• 1 tbsp nutritional yeast
• 2 tbsp tomato paste
• 1/2 cup marinara sauce
• 1 cup cooked spaghetti

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Day 11

Breakfast: Green Smoothie with Spirulina

• 1 handful spinach
• 1 banana
• 1 tsp spirulina
• 1 cup plant milk

Lunch: Roasted Chickpeas with Vegetables

• 1 cup chickpeas (roasted)
• 1/2 cup roasted carrots
• 1/2 cup roasted cauliflower
• 1 tbsp olive oil

Dinner: Vegan Quinoa and Bean Burritos

• 1 cup cooked quinoa
• 1/2 cup black beans
• 1 small avocado (sliced)
• 1 wholemeal tortilla
• Salsa

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Day 12

Breakfast: Chia Pudding with Kiwi and Pumpkin Seeds

• Chia seeds (2 tbsp)
• 1 kiwi (sliced)
• 1 tbsp pumpkin seeds
• 1 cup plant milk

Lunch: Spinach and White Bean Stew

• 1 can white beans (drained and rinsed)
• 1 cup spinach
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 2 cups vegetable broth

Dinner: Vegan Bolognese with Wholewheat Pasta

• 1 cup cooked lentils
• 1 onion (chopped)
• 1 carrot (diced)
• 1 can chopped tomatoes
• 1 tbsp olive oil
• 1 tsp oregano
• 1 cup wholewheat pasta

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Day 13

Breakfast: Oatmeal with Walnuts and Dates

• 1/2 cup oats
• 1 tbsp chopped walnuts
• 2 dates (chopped)
• 1 cup plant milk

Lunch: Vegan Sushi Rolls

• 1 cup cooked sushi rice
• 1/2 avocado (sliced)
• 1/2 cucumber (sliced)
• Nori sheets

Dinner: Sweet Potato and Black Bean Tacos

• 1 roasted sweet potato (cubed)
• 1/2 cup black beans
• 2 small corn tortillas
• Salsa

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Day 14

Breakfast: Almond Butter and Banana Toast

• 1 slice wholemeal bread
• 1 tbsp almond butter
• 1 banana (sliced)

Lunch: Lentil and Tomato Soup

• 1 cup red lentils
• 2 cups chopped tomatoes
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 tsp turmeric
• 1 tbsp olive oil

Dinner: Vegan Stir-Fry with Tofu and Rice

• 1/2 block tofu (cubed)
• 1 cup mixed vegetables (carrot, bell pepper, broccoli)
• 1/2 cup cooked brown rice
• 2 tbsp soy sauce