A Seedy Solution to Low Iron Levels

It’s easy to get low on iron if you’re not eating a significant amount of iron-rich foods and are constantly stressed.

If you’re following a plant-based diet and therefore not eating high-iron foods such as pasture raised beef and poultry, chances are you have a tough time maintaining adequate iron levels.


Supplements Aren’t Always the Best Answer

Sure, you can boost your iron with a supplement, but this usually feels like you’ve swallowed rocks: they’re hard to digest and hit your stomach, clogging up the elimination system for days.

Nuts and seeds to the rescue!  Along with some iron-loaded Blackstrap Molasses and a bit of fruit juice, you’ve got a snack to rive Popeye and his spinach.

This yummy nut and seed mix is simple and easy to prepare and loaded with plant-based iron and other nutrients.  One recipe (enough for one day’s serving) provides 25 mg. of iron!

It’s mixed with a small amount of fruit juice to help the body assimilate the iron: when iron is accompanied by vitamin C, the body seems to accept the mineral more readily.

And now for the recipe!


1.5 Tbsp. sesame seeds

1.5 Tbsp. raw sunflower seeds

2 Tbsp. pistachios or raw almonds, roughly chopped

2 Tbsp. raw pumpkin seeds

2 Tbsp. rolled oats*  (Gluten-free oats can be ordered here.)

1 Tbsp. blackstrap molasses

2 Tbsp. orange or other fruit juice

Pan roast (stovetop is fine) all of the above in cast iron or other heavy skillet over medium low heat.  Stir often to avoid scorching.  Remove from heat once nuts become fragrant.  Put into small bowl.

Allow mixture to cool slightly.

Stir in 1 Tbsp. blackstrap molasses and 1-2 Tbsp. fruit juice, such as orange juice.

Eat throughout the day by the spoonful.  This is great stirred into plain, unsweetened yogurt.  Add some diced apple for extra crunch and vitamin C.

Yield: 2/3 cup, dry

Munch and crunch your way to increased energy and healthier blood – no rocks!

* Oats are naturally gluten-free but can get contaminated with gluten when processed in a facility that also processes gluten-containing foods.

4 Responses to “A Seedy Solution to Low Iron Levels”

    • Heather Michet

      Yes it is, Christina. I don’t take this every day myself, but I don’t think it would be harmful to do so either! Thank you for commenting. Happy munching.

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