Iron-Rich Bircher Muesli GF VG
Recipe / Lisa Guy
Nuts, seeds and oats are all good plant-based sources of iron. Iron plays an essential role in energy metabolism, which is the process of making energy from the food we eat. One of the most common symptoms of low iron levels is tiredness and fatigue. Adding vitamin C-rich fruits to this breakfast increases the absorption of iron from these foods.
Serves: 2
1½ cups rolled oats
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup hemp seeds
¼ cup flaked almonds
1 cup coconut milk
1 cup coconut water
1 tsp vanilla extract
1 large organic green apple, shredded with skin on
1 kiwi fruit
Toppings
Coconut yoghurt, coconut flakes, other fruits
1. Place oats, seeds, almonds, coconut milk, coconut water and vanilla in an airtight container and mix until well combined. Place in the fridge sealed overnight.
2. Before serving, stir through shredded apple and spoon into 2 serving bowls. Top with kiwi fruit and hemp seeds.
Tip: Try squeezing lime juice over your shredded apple to prevent it from going brown. Leaving the skin on your apple will give this dish an extra boost in vitamin C, A and K.
Thai Almond Satay Tofu Skewers GF VG
Recipe / Lisa Guy
Tofu will provide you with a good dose of non-haem iron. This important mineral is needed for strengthening the immune system. We need good levels of iron to produce white blood cells and antibodies to protect us from viruses and bacteria and other illness-causing microbes. People with low iron levels often have weakened immune function and are more vulnerable to catching
