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12 High Iron Snack Recipes You Need to Try

Iron is an essential mineral that plays a vital role in transporting oxygen in the blood, supporting metabolism, and keeping our immune system functioning well. While it’s crucial for everyone, it’s especially important for growing children, pregnant women, and those with elevated iron needs. Sneaking high-iron snacks into your diet can help you meet your daily requirements without much fuss. Here are 12 delicious high-iron snack recipes you should try.

1. Spiced Chickpeas

Chickpeas are a fantastic source of iron and can be made into a crunchy snack. Simply drain and rinse canned chickpeas, toss them with a drizzle of olive oil, and season with your choice of spices (smoked paprika, cumin, and garlic powder are all excellent choices). Roast them in the oven at 200°C (400°F) for about 20-30 minutes until golden and crispy.

2. Chocolate Avocado Smoothie

Blend ripe avocado with cocoa powder, a banana, some spinach, and almond milk for a creamy smoothie rich in iron. The spinach adds an extra iron boost, while the avocado ensures a silky texture. Sweeten to taste with honey or maple syrup for an indulgent yet nutritious treat.

3. Dark Chocolate and Peanut Butter Energy Balls

Mix rolled oats, nut butter, honey, and dark chocolate chips together, then roll them into bite-sized balls. These energy bites are not only delicious but also packed with iron. The nut butter provides healthy fats and protein, making them a perfect post-workout snack.

4. Homemade Trail Mix

Combine a mixture of nuts (almonds, cashews, and pistachios) with dried fruits (especially apricots and raisins, which are high in iron) and dark chocolate chunks. This snack is ideal for hitting the road or powering through a busy day. Portion them out into snack bags for convenient on-the-go nourishment.

5. Sweet Potato Hummus

Sweet potatoes are another great source of iron. To make sweet potato hummus, blend cooked sweet potato, tahini, lemon juice, garlic, and a pinch of salt until smooth. Serve it with vegetable sticks or wholegrain crackers for a healthy dip.

6. Tuna Salad on Wholegrain Crackers

Tuna is packed with iron, and when mixed with Greek yoghurt, diced onions, and a squeeze of lemon, it makes for a satisfying snack. Serve the tuna salad on wholegrain crackers or fresh cucumber slices to add extra fibre and crunch.

7. Spinach and Feta Puff Pastry Puffs

Using ready-made puff pastry, fill squares with a mixture of sautéed spinach, crumbled feta, and a pinch of nutmeg. Fold over and bake until golden. These bite-sized puffs are a delicious way to incorporate iron-rich spinach into your snacks.

8. Roasted Pumpkin Seeds

Pumpkin seeds (also known as pepitas) are an excellent source of iron and make for a crunchy and satisfying snack. Toss raw seeds with olive oil and your choice of seasoning, such as sea salt or paprika, and roast them in the oven until golden brown.

9. Baked Kale Chips

Kale is full of iron and makes a great alternative to conventional crisps. Tear kale leaves into bite-sized pieces, drizzle with olive oil, and season with your favourite spices. Bake in the oven at 150°C (300°F) until crisp.

10. Iron-Rich Overnight Oats

Combine rolled oats with almond milk, chia seeds, and a spoonful of nut butter. Let the mixture sit overnight in the fridge and top with sliced bananas and a sprinkle of seeds in the morning. This is not only a great breakfast but a perfect snack that you can prepare ahead.

11. Quinoa Salad Bites

Cook quinoa and mix it with black beans, diced bell peppers, corn, and a squeeze of lime juice. Form into small patties or serve as a salad. These bites are packed with nutrients, including iron from both quinoa and black beans.

12. Apple Slices with Almond Butter

For a simple and healthy snack, slice up an apple and serve it with a dollop of almond butter. The apple provides fibre, while the almond butter adds a tasty twist along with a significant amount of iron.

Conclusion

Incorporating high-iron snacks into your diet doesn’t have to be complicated. From sweet to savoury, these recipes are not only delicious but also packed with nutrients your body needs. Experiment with these ideas, and remember to enjoy a variety of foods to ensure you’re getting the best possible nutrition. Happy snacking!