High Iron and protein foods - VeggieBoards

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#1 Old 12-26-2003, 06:23 PM
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Hey all,

I'm looking for high iron and/or protein rich foods. I am allergic to wheat and lactose. Any help from raw ingredients to receips very handy.

Thanks much!
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#2 Old 12-26-2003, 06:42 PM
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blackstrap molasses is high in iron and calcium and is not bound (like in spinach).

kale and boy coy are high in iron; spinach is high in iron, but your body cannot use it.

All beans are high in protein and good sources of iron.

Most dried fruit are good sources of iron.
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#3 Old 12-26-2003, 06:55 PM
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Now Krista, what is Boy Coy?
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#4 Old 12-26-2003, 06:59 PM
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do you mean bok choy?
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#5 Old 12-26-2003, 07:07 PM
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rought day
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#6 Old 12-27-2003, 05:29 PM
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Hummus made with tahini is high in both. I don't have a good recipe, but I know there are lots floating around.
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#7 Old 12-27-2003, 06:18 PM
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Mmmm...lentils are very high in both protein and iron. And they are also high in YUMMINESS.
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#8 Old 12-27-2003, 11:32 PM
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#9 Old 12-31-2003, 10:15 PM
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mg iron/200 calories


raw parsley: 34

raw spinach: 24

raw beet greens: 23

cooked swiss chard: 23

cooked turnip greens: 22

raw asparagus: 21

cooked spinach: 20

raw broccoli raab: 20

cooked asparagus: 20

butter head lettuce: 19

cooked chinese cabbages: 17

g protein/200 calories


raw watercress: 42

asparagus: 33

cooked mustard greens: 30

raw broccoli raab: 29

raw mushrooms: 28

raw alfalfa sprouts: 28

cooked bok choi: 26

cooked spinach: 26

raw zucchini: 26

cooked bamboo shoots: 26

cooked asparagus: 24

cooked mushrooms: 24

Basically, just eat lots and lots of greens:2-3 cups cooked or 2-3 times as much raw with some mushrooms every day.
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#10 Old 12-31-2003, 11:23 PM
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I love the stuff

very high in both protein and iron.

here are the nutrition facts:

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#11 Old 12-31-2003, 11:53 PM
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I forgot one more thing for protein:

Rice Protein Powder.

Nutribiotic brand has 12 g of protein for 58 calories in 1 tablespoon. It isn't cheap, though. I like the wild berry and vanilla flavors.

For a cheaper alternative, try the unflavored rice protein powder at http://www.proteinfactory.com

Also you could get a soy protein isolate and a number of other non-soy protein powders.

These can all be mixed into hot or cold cereals, soymilks, soups, stir-fries, etc.
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#12 Old 01-01-2004, 12:40 PM
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I remember going on a sun dried tomato craze and I noticed they contained lots of iron!
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#13 Old 01-07-2004, 10:43 PM
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i second lentils. if i remember correctly one can of lentil soup is like 18 grams of protein. when you read labels on canned stuff like that make sure you factor in that they usually contain two "servings"

i know i'm not getting enough protein when i crave lentil soup, which is often.

if you sign up to fitday.com you can keep track of everything you eat to make sure you're getting enough of everything. or at the very least you can look up different fruits and veggies to find out what nutrients they have. it's quite handy.

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#14 Old 01-07-2004, 11:52 PM
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Public service annoucement: please do not rely on spinach as a source of iron.
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#15 Old 01-08-2004, 02:21 PM
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My cans of Amy's lentil soup have something like 24g of protein per can and 30% of your RDA of iron.

We just made some lentil soup yesterday and the lentils we used have a TON of protein and fiber, not to mention iron and zinc. Lentils are really wonder-food.
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