Pump Up the Iron!!


If you feel tired and lethargic might be time to increase your iron intake, if you are vegetarian this is important and if you a woman is even more important you get enough iron. Iron from plant based diet doesn’t absorb as good in our bodies, that doesn’t mean we cannot get enough, a vegetarian diet has a lot of resources like spinach, broccoli, asparagus, lentil, chickpeas, oats, hazelnuts, raisins, etc.

Iron carries oxygen to all parts of your body and it’s involved in many functions such as  brain development and function, regulation of body temperature, muscle activity and helps to improve immune system and keep us  ready to fight infections and anemia.

If you take t iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron on the other hand Tannins from tea, coffee and wine reduce iron absorption by binding to the iron and carrying it out of the body. The absorption is related to the amounts of iron already stored in your body and too much iron can be toxic, so  it’s always good to keep moderation and some advice from a professional in the field. Still we can try to include more iron rich foods and here’s my suggestion for today, I found it, tried it and loved it, specially when it’s getting colder and colder.

Pump it up!


  • 2  teaspoons coconut
  • 1/2 medium onion, chopped
  • 1 teaspoon finely chopped ginger, depending on how zingy you like things
  • 2 small garlic cloves, chpped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • Salt and lots of freshly ground black pepper
  • 11 ounces carrots (that’s 3 to 5 smallish or slender carrots), peeled and thickly sliced
  • 1/2 cup red lentils, washed
  • 1 cube of vegetable broth
  • 3 cups of water
  • salt and pepper to taste


1. Heat the coconut oil in a small nonstick saucepan. Add the onion and cook gently until golden, then add the ginger and garlic and stir for 40 to 60 seconds. Add the coriander, cumin, and salt and pepper and stir for 20 seconds. Add the carrots, lentils, and stock and bring to a boil. Cover, reduce the heat to medium-low, and simmer for 20 minutes.

2. Take the pan off the heat and use an immersion blender to puree it or set aside for at least 10 minutes and then puree it in a blender. If the consistency is too thick for your liking, just add a little water and blitz again.

3. Reheat over low heat, taste, and adjust the seasoning accordingly.

Recipe adapted from: http://leitesculinaria.com/77235/recipes-carrot-and-lentil-soup.html


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