Key Points

• Discover vegan meals rich in iron to boost your levels.
• Learn about iron absorption and the role of vitamin C.
• Get easy recipes for iron-rich dishes like Buddha bowls and salads.

Importance of Iron

Iron is crucial for everyone, especially on a vegan diet. It helps create red blood cells and transport oxygen. Learn more about iron.

Foods High in Iron

Some excellent vegan sources of iron include:

• Tofu
• Nuts and seeds
• Beans
• Leafy greens like spinach and broccoli
• Quinoa and oatmeal
• Dark chocolate and dried fruits

Vitamin C and Iron Absorption

Vitamin C enhances iron absorption. Incorporating foods like lemon juice with meals can help. For example, adding lemon juice to broccoli or salads can be beneficial.

Recipe: BBQ Chickpea Buddha Bowl

Ingredients include:

• Potatoes, quinoa, chickpeas, broccoli, spinach, cashews, tahini, and lemon juice.
• Roast potatoes and broccoli, then prepare chickpeas with spices. Assemble your bowl with all ingredients.

Maple Tahini Sauce

Combine tahini, maple syrup, and lemon juice for a delicious dressing. This sauce is packed with iron-boosting ingredients. Learn how to make it.

Recipe: Broccoli and Asparagus Salad

This salad features:

• Whole-wheat pasta, tomatoes, broccoli, asparagus, spinach, red onions, and hemp hearts.
• Cook broccoli and asparagus with lemon juice for flavor and iron absorption. Mix everything together for a nutritious meal.

Conclusion

These recipes are not only easy to make but also packed with iron and vitamin C to help you maintain healthy iron levels. Subscribe for more recipes and tips every Monday!