Talking iron Tuesday….
This week, we will be debunking the myth that vegans can not get iron. ALL PLANTS HAVE IRON!
Plants have none-heme; animal, and heme iron, The difference is absorption & bioavailability. This is just a fancy way of saying how much of a nutrient one’s body is able to absorb and utilize. 25% of heme iron is absorbed; 17% plants. Bioavailability is estimated to be 14-18% animals; 5-12% plants. All that means in ingesting a few more whole’foods to get the RDA amount. So simple and no animals were harmed in the process.
Here are the RDA amounts for adults. Please check with your personal wellness professional for YOU! Adults: Men, 18-50: 8mg; Women, 18g. Over 50 men & women: 8mg. Note: In the video, I said grams, but I meant micrograms.
Today’s recipe utilizes leftovers from an earlier dish. As far as the additions, anything that you like in an egg, tuna, or chicken salad would be perfect. Suggestions are given below. Macros are for the amount I made. This an unrecipe recipe. Do YOU!
Vegan Bean Sandwich Spread/Dip
•Cooked beans, edamame, soy, garbanzo, cannellini, most white beans
•Vegan mayo
•Mustard
•Add-ins: onion, celery, sweet peppers, hot peppers, pickles
•Dry herbs: curry, cayenne, cumin?, italian, etc.
*Fresh herbs: italian parsley, basil, cilantro, green onion stems?
•Nutritional yeast
*Salt & pepper
I am lazy. I simply threw all the beans and veggies in the food processor and whirled it up. One could also mash the beans by hand and add finely chopped veggies to the mix. Remove to a bowl and add dried and/or fresh herbs, nutritional yeast, mayo, & mustard, adjust for personal taste. This will keep about 5 days. Use sandwiches, wraps, bowls, or as a dip for crackers and/or veggies. Enjoy!
French fries: Cut up any potato you like into the desired size. Toss with olive, vocado or truffle oil as shown. Toss with salt and seasonings of choice (I like smoked paprikea). Airfry at 400 until done. 20-30 minutes. Toss with more salt & serve.
Iron macros for my meal in mg: Edamame, 3/4 c: 3; Garbanzo, 1/4 c, 1ish; Nooch, 2 T: 1ish; Pita, 1: 2; Potatoes, 2ish; Spinach, 1c: 1ish; 🥑, 1/2. Total: 11mg.
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#iron #plantbasediron #veganiron #veganrecipes #sandwiches
#edamame #garbanzos #chickpeas #chickpeasalad #veganfood
#vegannutrition #plantbasednutrition #plantbasedrecipes
Oh my god, check this out. This week we’re focusing on iron. And this sandwich is full of iron, protein, was super easy to make, and a great way to use up leftovers. And what is better than homemade French fries to go with it? Let me show you how it all went down. All right, kids. This week it is all about vegan iron. And before I do that, and while I’m doing that, I thought I’d show you how to make homemade French fries. Super easy. Once you make them, once you’re going to ask yourself, why did I never not do this before? So, while the fries are cooking, we’re going to make the spread. I had leftover beans from last week. And so, beans, legumes are all ultra high sources of iron. So, that is how I made the spread today. You could just kind of do it however you make like a tuna salad or an egg salad. That is what you’re going to throw in. Adjust seasonings for you. Now, upcoming here, I am just going to shove all of this into a pa. I found these whole wheat pas that actually had 5 g of protein, and I really had that hankerin. Stuffing it here with spinach because that is the ultimate in iron along with my little dip here. And then of course coming up I’m going to just add whatever vegetables that you like. And then I served it with the fries all together. This was 11 g of iron. Enjoy. [Music]
Dining and Cooking