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Home » Notable Nutrient Content

High Iron

These high iron recipes are just what the dietitian ordered for heart health!

Too little iron can lead to anemia, which can leave you feeling run down and lethargic. Iron deficiency is common in people with heart disease, so it's important to make sure you get enough.

On the other hand, too much iron can increase your risk for coronary heart disease.

Further complicating the matter, there seems to be a difference in cardiovascular risk between the two types of iron: heme and non-heme iron. Heme iron is found only in animal sources: red meat, poultry, and seafood. Non-heme iron is found in plants: whole grains, nuts, seeds, legumes, and leafy greens.

Heme iron is more easily absorbed by the body, but a higher intake of heme iron is associated with an increased risk of cardiovascular disease.

Non-heme iron isn't associated with cardiovascular disease, but also isn't absorbed quite as well. We can increase its absorption by including vitamin C sources in the same meal.

The recipes in this section are all heart healthy, high iron recipes, with at least 20% daily value. Since heme iron is associated with cardiovascular disease, all our recipes contain delicious non-heme iron sources only.

  • Grilled Tempeh with Summery Peach Relish
  • Eggless Quiche with Spring Veggies
  • Refried Beans Tacos
  • Instant Pot Irish Stew with Lentils and Mushrooms
  • Vegetable Stew with Irish Soda Bread Dumplings
  • Roasted Kale Salad with Apple Maple Vinaigrette
  • White Bean Veggie Chili
  • Rainbow Salad with Blueberry Vinaigrette
  • Healthy Baked Beans (with Lentils)
  • Italian Beans and Greens
  • Vegan Three Bean Chili
  • Mashed Chickpea Salad Sandwiches with Everything Bagel Seasoning
  • White Bean Quesadillas with Caramelized Onions, Kale, and Butternut Squash
  • Curry Chickpea & Mango Mini-Pizzas
  • Crumbled Tofu Tacos
  • Sautéed Tempeh with Caramelized Onions and Grapes
  • Italian Lentil & Rice Pantry Casserole
  • Breakfast Chickpeas with Collard Greens
  • Low Sodium Enchiladas with Black Beans and Sweet Potatoes
  • Roasted Asparagus with Egg Free Hollandaise Sauce
  • Quinoa Mushroom Burgers with Black Beans
  • Low Sodium Chili (Mushroom Chili)
  • Simple Stir Fry
  • Chai Latte Waffles with Ginger Grilled Peaches
  • Beans & Greens Breakfast Hash
  • Brussels Sprout, Sweet Potato, and Black Bean Tostadas
  • Healthy Crock Pot Cincinnati Chili
  • Mediterranean Stuffed Sweet Potatoes with Tahini Sauce and Cucumber Salad
  • Low Sodium Lentil Soup with Spinach
  • Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
  • Zucchini Lasagna Rolls (dairy free)
  • Healthy Burrito Bowls (Meal Prep Burrito Bowls)
  • Vegetarian Chickpea Meatballs with Sweet and Sour Sauce
  • Roasted Pepper and Lentil Soup
  • Vegetable Hash with Chickpeas Skillet Dinner
  • Falafel Hummus Pita Wraps
  • How to Make Pumpkin Puree
Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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Seasonal Spring Recipes

  • Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.
    Grilled Tempeh with Summery Peach Relish
  • Casserole dish with stuffed peppers in it.
    No Bake Chickpea Stuffed Peppers
  • Overhead image of whole eggless quiche in a pie plate.
    Eggless Quiche with Spring Veggies
  • Three small jars of smoothie, with straws.
    Banana Beet Smoothie
  • Bowl of lentil and mushroom stew, garnished with parsley.
    Instant Pot Irish Stew with Lentils and Mushrooms
  • Whole, unsliced loaf of bread, sprinkled with oats.
    Irish Wheaten Bread
  • Two tall glasses of a smoothie, garnished with a fresh strawberry.
    Pink Smoothie
  • Single muffin on a dish. A stack of muffins is visible in the background.
    Cinnamon Raisin Muffins

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