Do you get enough iron? We tend to focus on protein when it comes to pumping iron, but lacking the essential dietary mineral iron can also interfere with our energy levels and ability to be active.
Having low iron can create brain fog, make you feel tired, lethargic and cold — like you just can't warm up. If you're a closeted science geek like me, you might dig on why: When we have low iron, the body can't produce hemoglobin which is responsible for transporting oxygen throughout the body. And it's the lack of oxygen that can slow everything down and make you feel tired, kinda like you're walking through molasses.
I've struggled with low iron in the past and hated taking iron supplements because — although they do the job — it's hard to go to the little girls' room without taking extra fiber. Sorry, I know, TMI, right? But a girl has to be real. My low iron was mainly due to following a vegan and vegetarian diet for years without really knowing how important it was to cook and bake strategically. Planning meals as a vegan or veg is especially important when it comes to iron because the body absorbs it more readily with heme sources, like red meat.
Of course, there are a plentiful array of non-heme plant-based iron-rich food — it just takes the body a little more effort to absorb. I should also mention that the body also needs B-12 and folate to produce a plentiful supply of red blood cells (hemoglobin is found inside red blood cells). This is why many vegetarians and vegans may take a B-complex (please talk to your doctor before taking a supplement).
I'm not saying, give up being vegan or if you're a vegetarian, go and eat red meat (but hey, if you feel like that's what you need I'm not stopping you either). Bottom line — although do-able — it takes effort to get what you need on a vegetarian or vegan diet. But that just means we need to be creative, which I personally think is the fun part.
So if you're like me, or maybe you just don't get the amount needed on a regular basis -- many people don't, even the meat eaters — I'm going to share my iron-rich breakfast bite recipe with you. I've been working on it for a while now, and pretty certain it's *kiss* *kiss* perfected!
I like to pair the breakfast bites with Greek yogurt (I crumble them on top of yogurt or dip em') for additional protein, B12 and calcium and the orange for the iron absorption boost from vitamin C.
Mighty Kids Breakfast Bites
Ingredients
2 cups rolled oats (gluten-free if you so choose)
1 cup cashew, raw
1 cup canned chickpeas, drained
1/4 cup hemp seeds (I like Hemp Hearts)
1 cup dates
3 egg whites
1/2 cup applesauce with ascorbic acid (vitamin c helps the body to absorb non-heme iron)
1/2 cup dried cherries
1/2 cup mini semi-sweet chocolate chips (there are tons of options, just keep in mind this is not only for a bit of sweet, but for the iron content, so look at the nutrition label)
1 tablespoon baking powder or soda (the baking soda will make the bites more muffin-like and powder creates more of a dense, chewy bite)
Directions
Pre-heat oven to 350 degrees
Blend cashew, hemp, chickpeas, dates in food processor (or blender).
In separate bowl, beat egg whites, add baking powder, applesauce and vanilla and beat again.
Fold in dry mix and blend until smooth.
Fold in chocolate chips and dried fruit until well distributed — don't want to deprive anyone of a chocolate chip!
Use a small spoon or ice cream scoop (about 2 - 3 tablespoons) and distribute into muffin tin or mold. I use a mini muffin silicone mold, but mini muffin tins would work, too (just make sure to use a non-stick) they will brown a little more, but still tasty!
Bake for 10 minutes and allow to cool before eating. Keep in the fridge or freeze.
I tested the Mighty Bites on almost every age group I could — from picky 2 year olds to middle-aged meat-eating single men to 20-something taste-makers to old-school hippy grandmas. But my greatest test was little people within the age range of 2 - 4 who can be super picky but also most at-risk (along with pregnant women) for low iron. Did you know that an estimated 20 percent of children in the US at some point will have anemia?
Here's the proof and the reason I call them mighty kids bites — KIDS EAT THEM UP! My super cool girlfriend, who writes a super awesome parenting blog said her kids ate them up. And I have to say, that made my day!
Per usual, thanks for reading. Be kind to yourself and enjoy this beautiful day for there will never be another one just like it, or another human just like you.
xxoo - christine
Nutrition content for kids 2 - 4
Nutrition content and serving for adults, aka big kids:
PS: In case you're not into the bites but interested in adding iron-rich foods to your diet:
Heme: red meats, dark poultry, salmon, tuna, egg yolks
Non-heme: green leafy vegetables, dried or canned peas and beans, tofu, pumpkin seeds, hemp seeds, molasses, dried fruits and raisins. Serve these alongside foods or drinks rich in vitamin C (tomatoes, broccoli, orange juice, strawberries, etc.), or cook foods, like oatmeal or greens in a iron skillet. Many foods like cereal and whole grain bread are often enriched with iron.
Sources:
http://m.kidshealth.org/en/parents/ida.html?WT.ac=
http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron