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Iron Ages 1-3

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Iron Ages 1-3

  1. 1. Iron Iron isa crucial part of all cellsinthe bodyand has many rolesinthe body’sprocesses.Itisa structural part of the redbloodcellsandenzymes. Mostmayrelate irondeficitswithanemia,butthis conditionisactuallyalate bloomingsignof deficiency. Asacomponentof hemoglobininthe blood;itis responsible forcarryingoxygenfromthe lungstothe restof the body.Havingenoughhemoglobin inthe bloodisveryimportant;anemiaisthe resultingconditionif hemoglobinstatusisnotupto par. Ironis veryimportantinneural development,andlackof adequate ironina growingchildcanleadto learning difficulties. Irondeficiencywithoutanemiacanimplicate possiblyirreversibleadverse affectson developmentof the brainand behavior. In orderto be absorbed,ideal conditionsneedtobe justrightin the body.Ironis dependent uponan acidicenvironmentandagoodvitaminC statusinorder forit to be utilized.The reducedform of iron,ferric,isabsorbedintothe enterocytes(cellsof the small intestine).Once inside,itbindsto mobilferrinto“mobilize”throughthe cell. If itisneededelsewhere inthe body,itthenpassesthrough the “iron exitportal”of the cell calledferroportin,boundtotransferrintobe “transferred”toother areas.If itis notneeded,orthere isenoughironinthe body,itis storedshortterm onthe protein ferritinfor1-3 days.Once iron’slease isup,ironis “evicted”andsloughedoff withthe GItract mucosal cells. A childbetweenthe agesof 1-3requires7 mg of ironper day.Vegetarianchildreninthisage range require 13 mgper day.There are twotypesof ironinfoods:heme andnonheme.Heme isreadily absorbed,asis,and utilizedbythe body.Thistype of ironisonlyfoundinanimal products,and composeshalf of the ironcontentinthese foods.The othertype,nonheme,isfoundinbothplantsand animal products.Conditionsmustbe agreeable inorderforthe proteases(enzymes) tocleave the iron fromthe proteinstowhichitisbound.These proteinsinhibitabsorptionif conditionsare notidea.The lowbioavailabilityof the ironinplantsourcesisthe reasonwhythe vegetarianRDA is1.8 timeshigher, as most of the iron inthe foodseatenisnot easilyutilized. The USDA stronglyrecommendsironisnotsupplemented.Rather, theysuggestitismost beneficial toaimto achieve the RDA viafoodintake alone.Whileitisveryunlikelyone cangettoomuch ironfrom foods,ironoverdose fromsupplementationisthe leadingcause of poisoningdeathfor childrenunderthe age of 6. Iron intake isnotedas safe upto 45 mg daily.Inexcess,ironcanoxidize and become toxictothe body.It can also inhibitthe absorptionof othernecessarynutrientssuchas magnesium,zincandcalcium.Ironisalsoutilizedbypathogenic(disease causing) organisms.Excessin the bodywelcomesillnessandoverloadsthe immune system. As mentionedpreviously,ironisoftenboundtoproteinsinfoods,suchasphytates(ingrains and beans),oxalates (foundin foodssuchasspinach,blueberries,beansandpeanuts) andpolyphenols (incerealsandlegumes).These the contentof these substancescanbe decreasedinironrichfoodsby cookingthe foodsandby pairingupvitaminC andriboflavin-richfoods.These nutrientsassistinkeeping ironin itsreducedstate, the onlywayitcan be usedbythe body.Italso assistsincreatingthe right acidicenvironmentforabsorption. Itisalsoimportanttokeepinmindthat calciumandiron fightover the same carrier inthe blood.If there istoomuch calcium, commonwithkiddosthatdon’tlike much otherthan milk,anirondeficiencymayresult.Thisisoftenconvenientlyreferredtoas “milkanemia.” All these ifs,ands,andbutsmayseemoverwhelming; howeverwithincorporation of avarietal diet,full of leanmeatsand/orseafood,nuts,beans,colorfulvegetablesandfortifiedcereals, healthy ironstatus isattainable!
  2. 2. Recipes Clam Cakes: 1 can (1 oz) whole babyclams,drained(reserveliquid) 1 cup chickpeaflour 1 teaspoonbakingsoda ½ teaspoonsalt ½ teaspoonblackpepper 1 large egg,beaten 2 tablespoonsnutritional yeast(optional) 2 tablespoonsoil Mix ingredientsand2-3tablespoonsof reservedliquiduntil wellcombinedandmoist.Form6 pattiesof the mixture.Coatbottomof skilletwithoil andheatoil Add2-3 pattiesata time,careful nottocrowd the pan. Brownbothsidesforabout 3 minutesoneach side until goldenbrown. Iron: 2.2 mg High protein,excellent sourceof riboflavin and niacin,and containssomevitamin C Baked Tofu Nuggets Recipe fromVegKitchen 14-16 ozfirmor extrafirmtofu 3 tablespoonswheatgerm(suboator rice bran for glutenfree) 2 tablespoonscornmeal 1 teaspoonseasonedsalt Dippingsauce of choice Preheatovento400 . Slice tofu¾” thick.Blotwill betweenseveral layersof papertowels. Cutinto¾” squares. Combine wheatgerm,cornmeal,andseasonedsaltinamixingbowl.Addthe tofuchunksandstirgently until evenlycoated.Arrange the tofuonalightlyoilednon-stickbakingsheet.Bake for15 minutes, stirringonce or twice during thistime,oruntil goldenandfirm.Serve atonce withsauce of your choice for dippingandtopping. Iron: 1.7 mg Pair witha sauce rich in vitamin C like a low sugarketchup ormarinara,orserve with a side of carrot sticks or baked French fries Tofu Chocolate Pudding Adaptedfrom VegKitchen
  3. 3. 14 oz firmsilkentofu ¾ cup dark chocolate chips 2-4 tablespoonsblackstrapmolasses,totaste 1 teaspoonpure vanillaextract(optional) Bananas or more chocolate chipsforgarnish Puree tofuandavocado until smooth. Addchocolate chipsto a small sauce pan.Cook overmedium-low heat,stirringoftenuntil chocolate chipshave melted.Removefromheatandfoldintofuand avocadomixture. Stirin maple syrupandvanilla,if using.Allow tocool completely,orchill.Justbeforeserving,garnish withslicedbananasand/orextrachocolate chips. Iron: 2.3 mg Containsvitamin C,high protein,and a good sourceof riboflavin and niacin to aid iron absorption “Beta” For You Spaghetti Adaptedfrom Chitra’sHealthyKitchen 1 box spaghetti 1 onion,finelychopped 1 redbell pepper,finely chopped 1 carrot, finelychopped 1-2 clovesgarlic,crushed 1 cup tomatopuree 1 cup finelychoppedtomato 1 can redkidneybeans,mashed,drainedandrinsedthoroughly 1 tspdriedItalianherbs 1 tsppaprika Saltto taste 1 driedbayleaf 1 tablespoonolive oil Cookspaghetti accordingtopackage directions.Drainandaddto large mixingbowl topwitha tablespoonof oil andsetaside. Heat oil inmediumsauce panand addonions,carrot,bell pepperandsalt8-10 minutes.Addcrushed garlicand bay leaf andstirto incorporate.Addchoppedtomatoesandcookfor 7-10 minutes.Add paprikaand mashedbeansandbringto a boil.Reduce heatandsimmeruntil thick,about8 minutes. Addto foodprocessorand puree until desiredconsistency.Addsauce tonoodlesandtossuntil coated. Iron: 4.1 Loaded withvitamin C, excellent sourceof vitamin A (responsibleformucin production,necessary for optimumiron utilization),good sourceof niacin and riboflavin,decentprotein content
  4. 4. Pollo con Mole Rapido Recipe fromEatingWell 1.25 lbsboneless,skinlesschickenthighs,trimmed ¼ teaspoonsalt,divided ¼ teaspoonblackpepper 2 tablespoonsoil 3 clovesgarlic,minced 1 tablespoonchilipowder ½ teaspooncumin ½ teaspooncinnamon 1 8-oz can tomatosauce ½ cup chickenbroth ¼ cup darkchocolate chips 1 tablespoonalmondbutterornatural peanutbutter 1 tablespoontoastedsesame seeds 1. Seasonchickenwith1/8 teaspoonsaltandpepper.Heat1 tablespoonoil inalarge nonstick skilletovermediumheat.Addthe chickenandcook,turningonce,until brownedonbothsides, about4 minutestotal.Transfertoa plate. 2. Reduce heatto medium.Addthe remaining1tablespoonoil,garlic,chili powder,cumin, cinnamon,andthe remainingsalttothe pan. Cook,stirringuntil fragrant,about30 seconds.Add tomatosauce,broth, chocolate chips,andnutbutter;stir tocombine.Bringto a simmer.Reduce heatto a medium-low andreturnchicken(andanyaccumulatedjuice) tothe pan.Turn to coat withthe sauce.Simmeruntil chickeniscookedthrough,about5minutesmore.If desired, sprinkle withsesameseedstoserve. Iron: 1.5 mg Very high protein,rich in vitamin A, good sourceof vitamin C: all greatforoptimalabsorption and utilization Chickpea and Pistachio Fudge Recipe fromThe DaringGourmet 1 cup chickpeaflour ½ cup meltedghee orbutter ¼ cup water ¾ cup granulatedsugar 1 tablespoonchoppedpistachionuts ½ teaspoongroundcardamom More pistachiosforgarnishif desired
  5. 5. Toast chickpeaflourinnon-stickskilletovermedium-highheatandstirconstantlyfor3-4 minutesuntil toasted– it will onlyslightlydarkenincolor. Whiskinghee (orbutter).Mixture will be clumpyandonthe dry side initially.Continue tostirto separate ghee fromflourtocreate a more liquidyconsistency.Continue tostirconstantlyasthe mix simmersanddarkensincolor—about3-4minutes.Thinkof thisprocesslike makingaroux forgravy or sauce.Pourmixture intoa bowl andsetaside. Addthe sugar and waterto the same skillet.Bringtoa simmerandstir frequentlyforabout5 minutes until the mixture issyrupy.You’ll know the syrupisreadyif itpassesthe “twothread”test:Take some of the mixture betweenyourthumbandindex fingers(blow itfirsttocool it a little!) andif twothreads formwhenyoupull yourfingersapart,it’sready. Returnflourmixture tothe skilletandstirintosugarmixture.Returnmixturetoa simmerforanother3- 4 minutes. Stirin cardamomand pistachios. Pourmixture intofreezer-safe container,6x6or smaller.Sprinkle remainingpistachiosoverfudge and gentlypressthemdown.Freeze fudge for1-2hours thenremove.Slice fudgeaccordingtoyoursize preference. Iron: 1 mg Good sourceof vitamin A,riboflavin and niacin aswell asdecent protein contentfora desert! Easy Skillet Tacos Recipe fromMy Recipes 1 poundgroundbeef 1 small onion,chopped 1 teaspoonolive oil 1/2 tablespoonchilipowder 1 teaspoongroundcumin 1 (15-oz) can pintobeans,rinsedanddrained 1 (8-oz) can tomatosauce ¾ cup water 1/2 cup salsa Cheese (if desired) 1 tablespoonchoppedcilantro Flourtortillas,warmed Toppingssuchas shredded lettuce,dicedtomatoes,salsaandsourcream
  6. 6. Cookgroundbeef ina large skilletovermedium-highheat,stirringuntilbeef crumblesandisnolonger pink.Drainwell.Remove beef;wipe skilletwithpapertowel. Saute onionhotoil insame skilletovermedium-highheat.Addchilipowder,cumin,salt,andbeef.Cook 5-7 minutes,stirringoccasionally.Stirinbeans,tomatosauce,¾cup waterand salsa.Mash pintobeans inskilletwithfork(canleave some beanswhole). Bringtoa boil;reduce heat,andsimmer,uncovered, 8-10 minutesoruntil liquidisreduced. Top evenlywithcheese andcilantro(if using).Cover,turnoff heat,andletstandfor 5 minutes,oruntil cheese melts.(Skipthisstepif notusingcheese and cilantro) Serve tacoshellsortortillasanddesired toppings. Iron: 4.7 mg Recipe containsingredientshigh in vitamin C and vitamin A;High protein and good sourceof riboflavin and niacin. Boulettes au Foie Recipe fromThe Prime Pursuit 1 sweetpotato ½ poundcalvesliver(orchickenliver) ½ poundgrass-fedgroundbeef 1 teaspoonsalt 1 teaspoongarlicpowder 1 teaspoondriedbasil 1 teaspoondriedoregano Peel andgrate sweet potato.Rinse andpatthe liverdry.Putthe sweetpotatointhe foodprocessor,and add the remainingingredients.Blendinthe processor,scrapingdownthe sidesperiodically,until mixture iscompletelycombined. To a skilletonmediumheat,addbutter,oliveoil orcoconutoil.Scoopa heapingtablespoonful of the meatmixture intothe skilletandcookapproximately3minutesperside until done,butnotoverdone and chalky.Remove frompananddrain onpapertowels. Iron: 4 mg Containsvitamin C,excellent riboflavin and niacin content,and high protein;also loaded with copperto assistin iron regulation in the body and partnerswith iron in many body functions English Muffin Egg Pizzas Recipe adaptedfrom Real Simple 4 Englishmuffins Olive oil ½ cup tomatosauce withmushrooms 4 hard cookedeggs,slicedthin
  7. 7. ½ cup gratedmozzarella Oregano Koshersalt Toast Englishmuffinhalvesandplace ona cookie sheet. Drizzle eachwitholive oil,thenspreadabout1 tablespoonof tomatosauce orpaste on each half.Add about½ egg’sworthof slicesoneach half,andabouta ½ tablespoonof cheese ontop.Sprinkle with oreganoand salt. Broil for about5 minutesoruntil cheese melts. Iron: 2.5 Good sourceof vitamin C and B vitamins,High protein,excellent vitamin A content Veggie Lentil Loaf AdaptedFromThe Simple Veganista Loaf 1 cup drylentils(greenand/orbrown) 2 ½ cups wateror vegetable broth 1 egg(or 3 tablespoonsflaxseedmeal forvegan) 1/3 cup water 2 tablespoonsoliveoil 3 garliccloves,minced 1 small onion,finelydiced 1 small redbell pepper,finelydiced 1 carrot, finelydicedorgrated 1 celerystalk,finelydiced ¾ cup oats ½ cup chickpeaflour 1 heapingteaspoondriedthyme ½ heapingteaspooncumin ½ teaspoongarlicpowder ½ teaspoononionpowder 1/4 – ½ teaspoongroundchipotle pepper(optional,omitif childdoesn’tlike spicy!) Freshpepperandsaltto taste Glaze 3 heapingtablespoonsorganicketchuportomatopaste 1 generous tablespoonbalsamicvinegar 1 generoustablespoonpure maplesyrup
  8. 8. Rinse lentils.Inalarge pot, add2 ½ cups waterwithlentils.Bringtoaboil,reduce heat,coverand simmerforabout35 minutes,stirringoccasionally.It’sokif theygetmushy!Once done,remove lidand setaside to cool and thicken—about15 minutes. Preheatovento350◦F. **If usingflaxseed:Inasmall bowl,combine flaxseedmeal and1/3cup water.Setaside for at least10 minutesinthe refrigerator. Prepare vegetables:inasauté pan,heatoil or waterover mediumheat.Sauté garlic,onion,bell pepper, carrots and celeryforabout5 minutes.Addspicesandmix welltoincorporate.Setaside tocool. Witha submersionblenderorfoodprocessor,blend¾of the lentil mixture. Combine sautéedvegetableswiththe lentils,oats,chickpeaflourandegg/flax egg—mix well.Taste, addingpepperandsaltif needed.Addmixturetoa loaf panlinedwithparchmentpaper,leavingit overlappingforeasyhandlinglater.Pressdownfirmly,fillingalongthe edges. Prepare glaze bycombiningall ingredientsinasmall bowl,mixinguntil incorporated.Spreadovertopof loaf and bake forabout 45-50 minutes.Letcool before slicing. Iron 2.7 mg (withflaxseed),2.6 mg(with egg) Excellent sourceof vitamin C and high plant-based protein,and even higherprotein contentif using egg instead of flaxseed Breakfast Potato Pancakes Recipe adaptedfrom HealthySchoolsCampaign 3 small redpotatoes 1 small onion 1 small carrot 1 egg 2 tablespoonschickpeaflour ¼ cup raisins Seasalt to taste Olive oil Applesauce orstrawberrypuree In a foodprocessor,grate potatoesandcarrots. Switchto slicingblade andslice the onion. Addveggiestoa bowl withflour,eggandsalt.Mix to combine. Heat a griddle witholiveoil andpanfrybatter until brownandcrispy,about4 minutesoneach side. Serve withapplesauce orstrawberrypuree. Iron: 1.5 High vitamin C contentwith a good amountof riboflavin,niacin and protein
  9. 9. Crispy Cashew Rice Treats Adaptedfrom Whole Foods 1/4 cup agave 2 tablespoonsblackstrapmolasses ¾-1 cup peanutbutteror almondbutter ¾ cup cashews,toastedandchopped 2 cupsbrown rice crispcereal Oil forbakingdish Bringagave andmolassestoa boil inmediumsaucepan.Lowerheat andsimmerforabout2 minutes. Addpeanutbutterand turnheat to low.Mix thoroughly,about3 minutes.Combine cashewswithrice crispcereal inmixingbowl.Addpeanutbuttermixturetorice crispcereal mixture andcombine.Press intoan oiledbaking dishandletcool.Cutintosquaresandserve. Iron: 2.2 mg High protein and good sourceof riboflavin and niacin Tuna, Cucumber, Carrot and Avocado Sushi Adaptedfrom SheKnows 1 5-oz can tuna 2 tablespoonsmayonnaise orcashewsourcream 1/3 cup cookedstickyrice (shortgrain) 1 nori sheet 1 longcucumberspearor matchsticks(about1/6 cucumber) 2 tablespoonscarrotmatchsticks 4 thinavocado slices(about¼ avocado) Soysauce (optional) Combine tunawiththe mayonnaise. Spreadrice in a verythinlayerontosheetof nori.Leave abouta ½ inchborderon one longside anda 1” borderon the otherlongside. Spreadthe tuna mix ontothe rice. Lay the cucumberalongthe closestrice edge Line up the avocadoslicesalongthe opposite edge of the rice. Line carrot matchsticksequal distance fromcucumberandavocadointhe center Startingat the cucumberedge,carefullyroll upthe sushi.Use a little watertoseal the outerseam. Cut inrollsand serve withsoysauce if desired. Iron: 3.6 Loaded withvitamin A, niacin and protein,good sourceof vitamin C and riboflavin Chicken and Sweet Potato Soup
  10. 10. Recipe fromHomemade BabyFoodRecipes 1 whole chicken(2lbs) 6 cupswater 1 stickcelery(whole) 1 onion(peel butleavewhole) 2 cloves 8 sprigsof freshparsley 1 sprigfreshthyme (or½ tsp dried) 1 bayleaf 1 whole bulbof garlic(remove the outerpaperyouterskin,thencutinhalf crosswise) 3 mediumredpotatoes(peel anddice) 3 mediumsweetpotatoes(peel anddice) Remove skinandfatfrom chickenandput inlarge pot withwater.Bringwaterto boil andsimmerfor10 minutes. Stickclovesintothe onionandadd to the pot. Addcelerystick,garlic,parsley,thymeandbayleafe. Simmerfor50 minutes,until the chickenistenderandeasilypullsoff bone. Usingcolander,straincontentsof the pot intoa large bowl.Remove the chickenfromthe colanderand setaside;discardthe remainingcontentsof the colander. Pourthe strainedliquidbackintothe cookingpot and bringto the boil.Addthe dicedwhite potatoes, reduce the heatand simmerfor5-10 minutes,covered,until tender.Remove the potatowithaslotted spoonand setaside. Addthe dicedsweetpotato/stockmixtureintoafoodprocessorandblendtogether,thenreturnthe liquidtothe cookingpot. Remove the chickenfromthe boneswithyourfingers(itwill simplyfalloff!) andpull intosmall pieces. Addthe cookedwhite potatoandthe chickentothe cookingpot andwarm through. Serve if childlikeschunksandtexture,oryoucan puree soupto serve! Iron: 2.3 mg Loaded withvitamin A, vitamin C and niacin; high protein;excellent source of riboflavin Lentil, Rice and Veggie Bake Recipe FromAllrecipes ½ cup uncookedlonggrainwhite rice 2 ½ cups water 1 cup redlentils 1 teaspoonoil 1 small onion,chopped 3 clovesgarlic,minced 1 freshtomato,chopped 1/3 cup choppedcelery 1/3 cup choppedcarrots 1/3 cup choppedzucchini
  11. 11. 1 8-oz can tomatosauce 1 teaspoondriedbasil 1 teaspoondriedoregano 1 teaspoongroundcumin Saltand peppertotaste Place the rice and 1 cup waterina pot,and bringto a boil.Cover,reduce heattolow,andsimmer20 minutes.Place lentilsinapot withthe remaining1½ cups water,and bringto a boil.Cook15 minutes, or until tender. Preheatoven350°F. Heat oil inskilletovermediumheatandstirinthe onionandgarlic.Mix intomato,celery,carrots, zucchini,and½ the tomato sauce.Seasonwith½the basil,½ the cumin,salt,andpepper.Cookuntil vegetablesare tender. In a casserole dish,mix the rice,lentilsandvegetables.Topwithremainingtomatosauce,andsprinkle withremainingbasil,oregano,andcumin. Bake 30 minutesinovenuntil bubbly. Iron: 2.3 BurstingwithvitaminA andC; good source of riboflavinandniacin Snack Ideas “Avocadine” saladsandwich: Mash an avocado anda can of sardineswith1-2tablespoonsof fresh cilantro.Spreadonsome enrichedbread. Iron: 3.5 mg High in protein and vitamin C;also containsriboflavin and niacin.Choosing bonelessconcentratesiron sourceby removing calcium-rich bonesforbetterabsorption;howeverbone-in workstoo! Baked Potato with CashewSourCream and broccoli: Allow about1 cupcashewsto soakin small bowl coveredwith½inch boilingwaterforabout30 minutes.Drainwaterandaddcashewsto blenderwith2 tsp apple cidervinegar,1teaspoonlemonjuice andadashof salt.Puree until verysmooth—addwaterif necessary.Store inrefrigeratorwhile bakedpotatobakesandbroccoli steams,thenadda dollopwhen ready! Iron: 3.3 mg Loaded withvitamin C and A; good sourceof niacin and riboflavin;high plant-based protein content Breakfast Rice Pudding:Use leftoverrice asa hot breakfast.Reheat½cuprice overthe stove or inthe microwave with¼ - ½ cup milkof choice.Addcinnamonand2-3 tablespoonsof raisinsand2 tablespoonsof cashewsorcashewbutter.Topwith¼ cup raspberries,strawberriesorblueberries. Iron: 3.4 mg Iron contentcomplimented by the vitamin C in the raspberries;high protein and riboflavin and good sourceof niacin
  12. 12. Chocolate CoveredStrawberries: Remove stemsandslice 1 cup of strawberries.Spreadoutovera cookie sheetcoveredinwax paper.Drizzle½cup 45-69% darkchocolate overtop. Place in freezerfor30 minutestoan hour. Iron: 2.9 mg Loaded withvitamin C to assist in absorption Red Bell Pepper,Tomatoesand Broccoli with Hummus: Juliennesome redbell pepper,thinlyslice some Roma tomatoesandcut bite size floretsof broccoli—arrange with½cupof chickpeahummus Iron: 2.4 mg Bursting with vitamin C,excellent source of vitamin A, completeprotein profile with niacin and riboflavin Fruit N’ Chocolate ChexMix:Dice driedapricots,pears,andprunestobe uniformwithChex, cranberriesandchocolate chips.Mix togethertocombine Iron: 2.4 mg High in Vitamin A; Good sourceof riboflavin and niacin;Containssomevitamin Cto assistin iron utilization SunflowerRaisinBalls: Grind 1 cup rawshelledsunflowerseedswithapinchof seasalt (if notalready salted).Add¼ cupsunflowerorcashewbutter,½cup raisins,¼ cup blackstrapmolasses,cinnamon, clovesandallspice.Roll intoballsandstore inrefrigerator. Iron: 1.2 mg Good sourceof protein and containsriboflavin and niacin forbetter iron absorption Maca MolassesPeanutButter with Applesand Pretzels: Mix 2 tablespoonspeanutbutter,1teaspoon blackstrapmolasses,and1 tablespoonmacapowder.Enjoywithapplesandpretzels! Iron: 3.3 mg High in protein,loaded with vitamin C and niacin,good sourceof riboflavin. Tahini Coleslaw:Whisktogether2tbs rice vinegar,½tsp salt,dash blackpepper,2 teaspoonstahini, 1 tablespoonpeanutbutter,2tbssesame oil,½ cup avocadooil or olive oil,anddashof garlicpowder. Toss Broccoli coleslaw,driedcranberries,choppedapples,and1 bag of thawedfrozenedamame in dressing. Iron: 1.5 mg Loaded withvitamin A and C, good sourceof riboflavin and niacin,decentplant-based protein content

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