Benefits of a breakfast rich in iron
According to research published in the American Journal of Clinical Nutrition, breakfast rich in iron helps provide energy and improve health for the whole family. Iron is an essential component of hemoglobin - a protein in red blood cells that helps transport oxygen throughout the body.
Starting your day with foods rich in iron helps your body have enough energy to function throughout the day, supporting cognitive function and work performance. During the current changing seasons, iron supplementation is very necessary because this nutrient helps support the immune system to function effectively, fighting bacteria and infections.
5 recipes for breakfast rich in iron
Spinach and feta cheese
Ingredients:
2 eggs
150 ml of milk
5 grams of salt
10 grams of pepper
A handful of spinach
1 onion
10 grams of butter
feta cheese
beat eggs with milk, salt and pepper.
Melt the butter in a pan and stir-fry the prepared spinach and onions.
Add the egg mixture to the stir-fried vegetables for a few minutes, then top with cheese and enjoy.
Lentil Soup
Ingredients:
200 grams of lentils
1 onion
1 carrot
A bunch of celery leaves
15 ml of olive oil
500ml vegetable stock
5 grams of dried herbs
How to do:
Heat the prepared olive oil in a pan and stir-fry the onions, carrots and celery.
Add lentils, vegetable stock and herbs to the pan.
Simmer until the lentils are tender.
Boil half the soup, puree and stir well in the soup to get a smooth consistency.
Overnight oatmeal soaked with chia seeds and berries
Ingredients:
150 grams of oatmeal
150 grams of chia seeds
150 ml of milk
20 ml of honey or maple syrup
50 grams of berries
20 grams of chopped nuts
How to do:
Mix oats, chia seeds, milk and honey or maple syrup in a jar.
Top the berries and nuts with chopped ones.
Let cool overnight and enjoy.
Cereals with fruits and nuts
Ingredients:
150 grams of cereal
150 ml of milk
75 grams of sliced fruit
20 grams of nuts
How to do:
Mix the cereal with the milk in a large bowl.
Sprinkle the chopped nuts and fruit on top and enjoy.
Green smoothies
Ingredients:
75 grams of spinach
1 banana
30 grams of almond butter
150 ml of almond milk or coconut milk
15 grams of protein powder
How to do:
Mix spinach, banana, almond butter and plant milk in a bowl.
Add protein powder, mix well and enjoy.
