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Iron on the Go - Sophie Umansky

Updated: Oct 6, 2020

Are you looking for something quick to eat on the go that is also rich in iron? Well you’ve come to the right place!



Incorporating iron into your diet is extremely important, especially for those with iron- deficiency anemia, and the best part is: it doesn’t have to be difficult!

Here are a few on-the-go snack ideas that are easy and quick to prepare:

Homemade Trail Mix:

  • 1 cup of chopped apricots

  • 1 oz of pumpkin, sesame, or sunflower seeds

  • 1 oz of peanuts

  • 1 oz of walnuts, pecans or pistachios

  • 1 oz of roasted almonds

  • 1 oz of roasted cashews

  • ½ cup of dried seedless raisins, peaches, or prunes

This delicious mix doesn’t take long to throw together, can last you several days, and most importantly is full of iron rich foods!


Almond Butter Jelly Sandwich:

  • 2 slices of whole wheat bread

  • 1 tbsp of almond butter

  • 1 tbsp of jelly (of your choice)

Whole wheat bread has more iron than white bread and almond butter has the most iron of all the nut butters and incorporates extra non-heme iron into your delicious snack!


Banana Almond Butter Toast:

  • Slice of whole wheat bread

  • 1 tbsp of almond butter

  • ½ of a banana

  • 1/2 tsp of honey for added sweetness

As a healthy and iron-rich alternative to jelly, put slices of banana on your sandwich instead!



Sweet Potato Chips:

Place thinly sliced sweet potato in a bowl, drizzle with olive oil, and toss it with your hands. Then place slices in a single layer on a baking sheet and lightly sprinkle with salt. Bake for 25 minutes, let cool and store in an air-tight container to have sweet potato snacks for several days!


Ants on a Log

  • Cut celery sticks

  • Peanut butter

  • Raisins

Spread the peanut butter on the cut celery sticks and drop the raisins onto the "log" to make a quick, easy and iron rich snack!


Parmesan Garlic Roasted Chickpeas

  • 1 can of chickpeas

  • 2 tbsp of olive oil

  • 1 tbsp of grated Parmesan cheese

  • 1 tsp garlic salt

  • ½ tsp black pepper

Preheat the oven to 400 degrees F. Rinse and drain the can of chickpeas, then remove the skins. Discard the chickpea skins, and add the chickpeas into a bowl. Toss the chickpeas in olive oil, grated Parmesan, garlic salt, and pepper until they are fully coated. Line a baking sheet/tray with parchment paper and pour the chickpeas in a single layer on top. Bake the chickpeas for 35-40 minutes until golden and crispy, shaking the tray halfway through to toss them. Enjoy a yummy snack that is also a great source of iron!



The information in this post can be credited to these sources:

https://snacknation.com/blog/guide/healthy-snacks/

https://helpfulhomemade.com/parmesan-garlic-roasted-chickpeas/

https://www.webmd.com/diet/iron-rich-foods#2


Picture credits:

https://www.kelseywells.com/blogs/recipes/healthy-snacks

https://www.runnersworld.com/beginner/a20809235/16-healthy-and-yummy-prerun-meals-and-snacks/

https://helpfulhomemade.com/parmesan-garlic-roasted-chickpeas/



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