Iron is a crucial part of cells and processes in the body. It is structural in red blood cells and enzymes, and as a component of hemoglobin is responsible for carrying oxygen through the body. Iron is important for neural development in children. Iron absorption depends on an acidic environment and adequate vitamin C status. Iron exists in ferric and ferrous states and binds to proteins inside intestinal cells to be transported and utilized by the body. Excess iron is stored or sloughed off. A child aged 1-3 needs 7 mg of iron daily, while vegetarian children need 13 mg. Iron exists as heme or nonheme forms, with heme being more readily absorbed. Recipes provided contain iron and nutrients

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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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