Iron is the number people worry about most once meat is off the table, so I lined up the usual plant sources per normal serving, using USDA FoodData Central's figures.

Iron per serving

- Lentils, 1 cup cooked: 6.6 mg

- Chickpeas, 1 cup cooked from dry: 4.7 mg. USDA's figure for canned, drained and rinsed, is much lower, about 1.7 mg a cup.

- Edamame, 1 cup shelled: 3.5 mg

- Firm tofu, half a 14 oz block: 3.3 mg. That entry is one brand, and tofu varies, so check your label.

- Spinach, 1/2 cup cooked: 3.2 mg

- Tempeh, 4 oz: 3.1 mg

- Pumpkin seeds, 1 oz: 2.5 mg

- Rolled oats, 1/2 cup dry: 1.7 mg (plain oats; fortified instant packets are higher)

The targets: NIH's adult figures are 8 mg a day for men and for women over 50, and 18 mg for women 19 to 50. NIH's fact sheet puts the figure for vegetarians 1.8 times higher, because the iron in plants is absorbed less well.

The habit that does the most: put a vitamin C food in the same meal as the iron. Red peppers, citrus, tomatoes, strawberries and broccoli all count. Tea and coffee work the other way, so have them between meals rather than with your iron-heavy one. Spinach's iron is real, but it's bound up with oxalates and absorbed poorly, so count it as a bonus rather than the base.

One ordinary day: about 23.6 mg

- Breakfast: 1/2 cup oats cooked with 1 oz pumpkin seeds stirred in and a cup of strawberries on top: 4.8 mg

- Lunch: lentil soup with 1 cup lentils and 1/2 cup crushed tomatoes: 8.2 mg

- Snack: 1 cup shelled edamame: 3.5 mg

- Dinner: half a block of firm tofu stir-fried with 1/2 cup cooked spinach and a red pepper, over rice: 7.1 mg, not counting the rice

That clears 18 mg, and the vegetarian figure for men and women over 50 (about 14 mg), with vitamin C built into every meal. For a woman under 51 aiming at the vegetarian figure (about 32 mg), a second cup of lentils and a full cup of spinach at dinner get the same day there. If you've been told you're low, your doctor's plan comes first; this is just where the iron is.

What's your highest-iron dinner that isn't lentils?

Loved her work and I had purchased one of her cookbooks and courses too last yr. The website is no longer up and can’t see any recent posts or videos

Uncooked:

Romaine
Mustard Greens

Cooked:

Yellow Potato
Spinach
Carrot
Tomato
Cilantro
Ginger
Basil
Thyme
Oregano
Spicy Seasoning(Cayenne Pepper, Garlic, Salt)

These are ingredients used for making this home-cooked stew: tomatoes 🍅, huge potato 🥔, spinach leaves 🍃 , fried beancurds, green onions, mint leaves, drenched in salt pepper🧂 and sashimi sauce

I know this may seem stupid (I have a lot of anxiety please bear with me). I soaked my chia seeds overnight just in greek yogurt (with frozen strawberries + choc chips). No added water. I ate it this morning and idk starting panicking? People say it’s important to soak in water first before mixing into anything? So now I’m freaking out and I feel like it may cause internal blockage😭😭😭 help! Is this a safe way to consume chia seeds? Pic for reference

Sorry I know this has been asked a few times already

I really liked forks over knives and sad it got shut down

I’ve heard of clean food dirty girl but looking at a few sample recipes it seemed very theme based Eg pasta week etc, I’d prefer to have more variety in my day to day

Anyone used plant power or plant. Strong? Anything else?

Pickup limes has an app but I don’t think it has batching like how forks over knives had

anyone tried this new recipe yet? i’m so sad, they taste so bad to me now the old recipe was sooooo much better :(((((

Per 100 g, USDA FoodData Central / UK CoFID:

| Food | Calcium (mg) |

| Sesame seeds | 975 |
| Firm tofu (calcium-set) | 683 |
| Chia seeds | 631 |
| Tahini | 426 |
| Almond butter | 347 |
| Almonds | 269 |
| Kale, raw | 254 |
| Tempeh | 111 |
| Spinach, raw | 99 |
| Peanuts | 92 |
| Chickpeas, cooked | 49 |
| Broccoli, raw | 47 |

Note: tofu calcium depends on the coagulant – check the label for calcium sulfate. Spinach contains oxalates, which bind part of its calcium.

What foods helped you most when you were starting out?

It isn't sold locally in my area and Amazon price gouges it.

Which one do you buy and why? I'm not sure which one to buy. I want to add some to my diet as well as using for egg replacement

What are your go to ingredients?

Recently, I’ve noticed an uptick on brands that I typically would get non-dairy chocolate chips from now cutting it by adding dairy to the chocolate chips. This includes the bulk brands, Kirkland brand, Trader Joe’s, store brands, and many others. Kinda relied on these brands because they were so much cheaper for a what felt like a quality product. Now costs have risen a lot 10-12 oz bag of a product with dairy for $5-$10.

I’m not sure I can find a product that is decently priced and both gluten-free and dairy free that is at a store or online, but would be open to some suggestions.

My other question is is that some of the things that I am making just have a dark chocolate swirl in and I would typically melt those chocolate chip chips, but maybe I don’t need chocolate chips and I can get away with doing something with cocoa powder. I’m curious if anybody has a good recipe or ideas on how to create something with cocoa powder

I miss peanut butter and can't find any in the UK that fits. Anyone have any suggestions?

Saw Greger and a few others say peanut butter can be superior in some ways to other nuts with the advantage of being a legume and that peanut butter, as long as it's not roasted, salted etc is really healthy.

Chopped romaine
Coleslaw xix
Pinto beans
Corn
Cucumber
Tomatoes
Mini red and yellow peppers
Avocado
Cilantro
Lime juice

The photos are in reverse order. What do you guys think?

I spotted this at Costco yesterday. Has anyone tried it? Thinking of recreating it. Ingredients are: chickpeas, quinoa, bulgur wheat, dried cranberries, sliced almonds, celery, onion, kale, cabbage, carrot, and an apple cider vinaigrette.

This mocha smoothie made with Japanese sweet potatoes is one of my favorite concoctions when I need to wake up and feel nourished at the same time. Sweet potatoes of all kinds are surprisingly delicious in smoothies and Japanese sweet potatoes with the purple skin are the sweetest I've used. Blitzing whole dates into a liquid ingredients is always my favorite way to sweeten almost everything because you get healthy fiber, nutrients and flavorful caramel notes.

Blitz together until smooth:

▪1½ cup plant milk, unsweetened
▪1 cup Japanese sweet potato, cooked in oven then peeled
▪¼ cup dates (packed), chopped then measured
▪1 Tbsp nut butter (or sub with tahini or sunflower seed butter)
▪1 Tbsp cocoa powder
▪1½ tsp instant coffee
▪½ tsp vanilla extract
▪¼ to ½ cup ice cubes (optional)

Without the ice, this recipe makes approximately 22 oz (one very large smoothie or two medium smoothies).

Check out more of my creative plant-based smoothie recipes here https://maximalistvegan.com/category/sweet/smoothies/?utm_source=rdt

Usually it's oranges, ginger, lemons, cinnamon on the list, but according to research these are also as powerful, sometimes more:

• Red peppers - contain more vitamin c per gram than oranges,
• Raw carrot juice and / or sweet potatoes - super high in beta-carotene which the body converts to vitamin A (good for immune function of the gut and respiratory tract),
• Mushrooms - any mushrooms, for beta-glucans (they increase IgA antibodies), and vitamin D (have to be vitamin D labelled) as deficiencies are generally higher in winter,
• Hemp seeds - a highly bioavailable source of zinc, which helps feed immune cells' response to pathogens.

Happy to share study sources! Does anyone have any more foods to try for better immunity?

I went vegan 4 weeks ago and I shed more hair now daily than I did back then, anyone experimented this or knows what the cause could be?

I’ve been plant based since 4/2019. I didn’t do it for any reason in particular, just wanted to try it. Lately I’ve been feeling like I should just eat meat again lol. Idk why I’m posting this, anyone gone through something similar? Note: my partner eats meat, and we feed our 9 month old baby a regular diet, I feel like that’s a major factor contributing to my recent thoughts

Made this for dinner today :) toasted bread with a tomato + garlic sauce I make with a little olive oil, plus pickled onions. Super simple but reallyyy good 🤤🤤

My go-to soups I can't wait to make this week:

• Sweet potato, carrot, red pepper and chilli, blended to smooth, warming and cozy, perfect for immunity as it's full of natural vitamin c.
• Potato, leek, and broccoli, I add a splash of oat cream, I like this one chunky, great for my cruciferous veg uptake and I like leeks more than onions. Love some black pepper or garlic salt on top.
• Sardinian Minestrone with a rich tomato base, for my fibre intake, and it's great for using up leftover veg.

I usually make mostly these 3 on repeat but want to try something new! Does anyone have any other tasty recipes?

Hi everyone! This is about the sweet potato buns I made tonight 🍠

I followed a recipe that instructed to steam the sweet potato to mash, then form the dough to make the buns, but I don’t have a steamer so I just boiled them instead.

I wonder if this changed the texture of my sweet potato buns? I love them still but they’re a bit softer than I like, I also had to add flour as I went along as the dough was wet. I’m looking for a more chewy / pillowy texture without it feeling / tasting damp.

Not sure if I’m making sense but would so appreciate the help as someone who’s clueless atm! Thanks so much 🫶

I saw another post here about the Barista Soy hopping on the protein trend. Bought one so I could compare the old carton (left) to the new carton (right).

I've been experimenting with making tofu at home. Its sooo good home made, especially if you like a softer, custardy tofu. But the time spent straining the soy pulp is just not feasible for me. I've looked into different devices that might be used to separate the okara but short of a commercial soymilk maker, it seems inaccessible for the home cook. i've tried a hassle free double stacked sieve straining method but it just doesn't really work too well as far as a firm and silky final tofu. i just wanted to see if anyone else who's been in my position has come up with an inventive solution to the home made tofu problem, it might be a long shot, but i figure why not ask? thanks