12 Iron Rich Foods and Easy Recipes to Add to Your Plate This Week

Feeling run down lately? Iron helps your blood carry oxygen around your body, and many people, especially women, teens and those who eat little or no meat, do not get as much as they need. The good news is that iron rich foods can be delicious, from juicy steak and seafood to beans, lentils, tofu and seeds. These recipes make it easy to add more to your plate, with simple tips to help your body absorb it. Let us dig in..

Steak and Spinach Salad, Iron Rich Foods on One Plate

This salad is a clever iron team. Red meat contains heme iron, the type your body absorbs most easily, while spinach and pumpkin seeds add plant iron. The orange segments are not just pretty: vitamin C helps your body absorb more of the iron from plant foods. Add a drizzle of balsamic and dinner feels like a restaurant meal. Quick poll: how do you like your steak? A) rare, B) medium rare, C) medium, or D) well done?

You will need: 1 lb sirloin or flank steak, 1 tsp olive oil, salt and pepper, 6 cups baby spinach, 2 oranges (segmented), 1 red bell pepper (sliced), 3 tbsp pumpkin seeds, 1/4 red onion; dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard.

How to make it: 1. Rub the steak with oil, salt and pepper. 2. Sear it in a hot cast iron pan for 4 to 5 minutes per side for medium rare. 3. Rest 10 minutes, then slice thinly across the grain. 4. Whisk the dressing. 5. Toss the spinach, pepper and onion with half the dressing. 6. Top with the steak, oranges and pumpkin seeds and drizzle with the rest.

Lentil and Sweet Potato Stew

Lentils are one of the best plant based iron rich foods, with roughly 6 to 7 mg of iron in a cooked cup, plus plenty of fiber and protein. This warming stew pairs them with sweet potato, tomatoes and warm spices. Squeeze lemon over the top before serving, because vitamin C helps your body use that plant iron. It is budget friendly, freezer friendly and perfect for a meatless Monday. Have you cooked lentils before?

You will need: 1 tbsp olive oil, 1 onion, 2 garlic cloves, 1 tsp cumin, 1 tsp smoked paprika, 1 cup brown or green lentils (rinsed), 1 large sweet potato (cubed), 1 can diced tomatoes, 4 cups vegetable broth, 2 cups spinach or kale, lemon, salt, pepper, cooked rice to serve.

How to make it: 1. Soften the onion in the oil, then add the garlic and spices. 2. Add the lentils, sweet potato, tomatoes and broth. 3. Simmer 30 to 35 minutes until the lentils are tender. 4. Stir in the greens until wilted. 5. Season and finish with lemon juice. 6. Serve with rice.

Garlic Steamed Mussels, Iron Rich Foods From the Sea

Shellfish like mussels, clams and oysters are some of the richest iron rich foods you can eat, and they are also high in protein and vitamin B12. Mussels may look fancy, yet they cook in about six minutes in one pot. Steam them with garlic, tomatoes and herbs, and use crusty bread to soak up every drop of the broth. Would you try mussels at home, or are they a restaurant only treat for you?

You will need: 2 lb fresh mussels (scrubbed, beards removed), 1 tbsp olive oil, 1 tbsp butter, 4 garlic cloves, 1 shallot, 1 cup cherry tomatoes (halved), 1 cup low sodium broth or water, parsley, lemon, crusty bread.

How to make it: 1. Throw away any mussels with cracked shells or that stay open when tapped. 2. Cook the garlic and shallot in the oil and butter for 2 minutes. 3. Add the tomatoes and broth and bring to a boil. 4. Add the mussels, cover and steam 5 to 6 minutes until they open. 5. Discard any that stay closed. 6. Top with parsley and lemon and serve with bread.

Sardines on Toast, the Pantry Power Snack

Do not skip this one! Canned sardines are cheap, shelf stable and among the most underrated iron rich foods, with protein, calcium and omega 3 fats too. Mashed with lemon and a little mustard on whole grain toast, they make a fast lunch that is far tastier than you might think. Add sliced tomato or red onion for freshness. New to sardines? Try the boneless, skinless kind first. Be honest: A) love them, B) never tried, or C) no way?

You will need: 1 can sardines in olive oil (drained), 2 slices whole grain or rye bread, 1 tsp Dijon mustard, 1 tbsp lemon juice, 1 small tomato (sliced), red onion, parsley, black pepper.

How to make it: 1. Toast the bread. 2. Mash the sardines lightly with the mustard and lemon juice. 3. Spread over the toast. 4. Top with tomato, onion and parsley. 5. Finish with black pepper and serve.

Crispy Baked Tofu Bites

Tofu, especially firm tofu made with calcium, is a great plant source of iron and protein. Baking it with a light coating of cornstarch makes it crispy outside and tender inside, with no deep fryer needed. Toss the bites in a sweet soy garlic glaze and serve with brown rice and broccoli. Even tofu skeptics usually come back for seconds. Have you ever been won over by crispy tofu?

You will need: 1 block (14 oz) extra firm tofu (pressed and cubed), 1 tbsp oil, 1 tbsp low sodium soy sauce, 1 tbsp cornstarch; glaze: 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tsp rice vinegar, 1 garlic clove, sesame seeds.

How to make it: 1. Heat the oven to 400F and line a sheet pan. 2. Toss the tofu with the oil and soy sauce, then with the cornstarch. 3. Spread it out and bake 25 to 30 minutes, flipping halfway. 4. Simmer the glaze ingredients for 1 minute. 5. Toss the hot tofu in the glaze. 6. Sprinkle with sesame seeds.

Green Shakshuka With Spinach and Eggs

Shakshuka is eggs gently poached in a spiced tomato sauce, and adding a big handful of spinach makes it even more nourishing. Eggs and spinach both bring some iron, and the tomatoes add vitamin C. Cooking it in a cast iron skillet may add a small amount of iron too. Scoop it up with warm bread for breakfast, lunch or a quick dinner. Runny or firm yolks: which do you prefer?

You will need: 1 tbsp olive oil, 1 onion, 1 red bell pepper, 3 garlic cloves, 1 tsp cumin, 1 tsp paprika, 1 can crushed tomatoes, 3 cups spinach, 5 eggs, feta, parsley, salt, pepper, warm bread.

How to make it: 1. Cook the onion and pepper in the oil until soft. 2. Add the garlic and spices for 1 minute. 3. Pour in the tomatoes and simmer 10 minutes. 4. Stir in the spinach until wilted. 5. Make wells, crack in the eggs, cover and cook 5 to 7 minutes. 6. Top with feta and parsley.

Garlicky Sauteed Spinach, Iron Rich Foods Made Simple

Spinach is famous for its iron, although it also contains natural compounds that make some of that iron harder to absorb. The trick is to pair it with vitamin C and other iron rich foods. Cooking also shrinks a huge pile of leaves into a small, easy to eat side. Saute it with garlic, finish with lemon, and serve it next to fish, chicken, eggs or beans. How do you like spinach best: raw, cooked or blended into smoothies?

You will need: 10 oz baby spinach, 1 tbsp olive oil, 3 garlic cloves (sliced), pinch of red pepper flakes, juice of 1/2 lemon, salt, pepper.

How to make it: 1. Warm the oil and garlic in a large pan over medium heat until fragrant. 2. Add the red pepper flakes. 3. Add the spinach in handfuls, tossing until it wilts, about 2 minutes. 4. Season with salt and pepper. 5. Squeeze over the lemon and serve right away.

Black Bean and Corn Salad

Black beans bring plant iron, fiber and protein, and this zesty salad is great for lunches, potlucks or as a topping for tacos. Bell peppers, tomatoes and lime juice are rich in vitamin C, which helps your body absorb the iron in the beans, a smart way to get more from iron rich foods. It keeps well for days in the fridge, so make a big bowl on Sunday. Would you add avocado?

You will need: 2 cans black beans (rinsed), 1 1/2 cups corn, 1 red bell pepper, 1 cup cherry tomatoes, 1/4 red onion, 1 jalapeno (optional), cilantro; dressing: juice of 2 limes, 2 tbsp olive oil, 1 tsp cumin, salt.

How to make it: 1. Dice the pepper, tomatoes, onion and jalapeno. 2. Add everything to a big bowl with the beans and corn. 3. Whisk the dressing. 4. Toss well and add the cilantro. 5. Chill 20 minutes so the flavors blend.

Quinoa Salad With Greens, Iron Rich Foods for Lunch

Quinoa is a seed that cooks like a grain, and it contains more iron than many grains, plus complete protein. This salad mixes fluffy quinoa with leafy greens, cucumber, herbs and a little feta, all tossed in a lemony dressing. It is ideal for meal prep and tastes even better on day two. Add chickpeas or grilled chicken to make it a full meal. Is quinoa a regular in your kitchen?

You will need: 1 cup quinoa (rinsed), 2 cups water, 2 cups arugula or spinach, 1 cucumber, 1 cup cherry tomatoes, 1/4 cup parsley, 1/4 cup feta, 1 can chickpeas (optional); dressing: 3 tbsp olive oil, juice of 1 lemon, 1 garlic clove, salt, pepper.

How to make it: 1. Simmer the quinoa in the water for 15 minutes, then fluff and cool. 2. Chop the vegetables and herbs. 3. Whisk the dressing. 4. Toss the quinoa with the vegetables, greens, chickpeas and dressing. 5. Top with feta.

Berry Oatmeal With Seeds for a Strong Start

Many breakfast cereals and instant oats are fortified with iron, and plain oats contain some too. Top your bowl with berries for vitamin C and a spoon of seeds for extra minerals, and breakfast quietly works harder for you. One tip: try to drink your coffee or tea between meals instead of with this bowl, since they can reduce how much iron you absorb. What is your favorite oatmeal topping?

You will need: 1/2 cup rolled oats (or fortified instant oats), 1 cup milk or water, pinch of cinnamon, 1/2 cup mixed berries, 1 tbsp chia or pumpkin seeds, 1 tsp honey or maple syrup.

How to make it: 1. Simmer the oats with the milk and cinnamon for 5 minutes, stirring. 2. Pour into a bowl. 3. Top with the berries and seeds. 4. Drizzle with honey. 5. Enjoy warm.

Spiced Roasted Pumpkin Seeds, Tiny Iron Rich Foods

Pumpkin seeds, also called pepitas, are a small snack with big benefits, offering iron, magnesium, zinc and plant protein. Roast them with a little oil and spice for a crunchy treat to sprinkle on salads, soups and yogurt, or eat them by the handful. They are a smart swap for chips when the afternoon munchies hit. Sweet or savory seeds: which team are you on?

You will need: 1 cup raw pepitas, 1 tsp olive oil, 1/2 tsp smoked paprika, 1/4 tsp garlic powder, pinch of salt (or 1 tsp maple syrup and cinnamon for a sweet version).

How to make it: 1. Heat the oven to 325F. 2. Toss the seeds with the oil and spices. 3. Spread them on a sheet pan in one layer. 4. Roast 12 to 15 minutes, stirring once, until lightly golden. 5. Cool and store in a jar.

No Bake Apricot Energy Bites

Dried fruit like apricots and raisins adds a little plant iron and natural sweetness, and these no bake bites are perfect for lunchboxes and road trips. Blend apricots with oats, nuts and seeds, roll into balls and chill. That is it. So, which of these iron rich foods will you add to your plate this week? For more ideas, see these high protein foods. Please note: if you think you may be low in iron, talk to your doctor before taking supplements, because too much iron can be harmful.

You will need: 1 cup dried apricots, 1/2 cup rolled oats, 1/2 cup almonds or cashews, 2 tbsp pumpkin seeds, 1 tbsp chia seeds, 1 tbsp honey (optional), 1/4 cup shredded coconut for rolling.

How to make it: 1. Pulse the nuts and oats in a food processor until coarse. 2. Add the apricots, seeds and honey and blend until it sticks together. 3. Roll into 12 to 14 balls. 4. Roll them in coconut. 5. Chill 30 minutes and store in the fridge for up to a week.