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  Topic Review (Newest First)
10-24-2015 07:31 AM
runnerveggie Beans are a great source of iron, as is fortified breakfast cereal. Here are some other ideas for iron: (as the article also mentions, eating foods with vitamin C at the same time as iron can boost absorption).

As for eggs, I love tofu scrambles. Here is my favorite recipe:

There are also vegan recipes for omelets and quiches. In baking, it is easy to substitute eggs with Ener-G egg replacer, flax, silken tofu or even applesauce:
10-23-2015 07:39 PM
Naturebound I had a comprehensive screening and had some blood work when I was several years into being vegan, and my hemoglobin was smack in the middle of normal range. There are a lot of plant foods with iron...blackstrap molasses is loaded with iron (as well as calcium) and is great in hot cereals, in baking or in making homemade bread, in Asian sauces/stir fries. Dried beans are good sources of iron. Leafy greens like spinach, kale, chard are all great sources of iron. They are great in soups, salads, smoothies, for wraps. Even some whole grains have iron. Eating foods high in vitamin C increases plant based iron absorption substantially. Bell peppers, oranges, strawberries are all high in vitamin C. Surprisingly even potatoes are high in vitamin c.

Some egg substitutes...

Try chickpea salad sandwiches with vegan mayonnaise such as Just Mayo, Vegannaise, or Earth Balance Mindful mayo. Or make your own mayonnaise vegan style. I have made nut based homemade mayo, tofu based mayo, and soymilk based mayo and have loved them all! At any rate, I love to mash canned or dried cooked chickpeas with some celery, onion, black pepper, and a little dollup of vegan mayo and add it to a sandwich. I swear it tastes so much like egg salad! The juice from a can of chickpeas can even be whipped into a meringue I kid you not. I have done it myself, though I attempted angel food cake and did not have much success. Yet...Google chickpea meringue.

Tofu is great crumbled and "scrambled" like an egg, with veggies and spices.

Chickpea flour has an eggy savory flavor and is very high in protein and i use it to make chickpea flour omelets stuffed with leafy greens and tomatoes or other veggies. I simply take a 1/2 cup of chickpea flour and add it to a bowl. I add a sprinkle of black pepper, cumin, maybe some turmeric. Then I add 1/2 cup of water and make a batter. I heat a nonstick skillet and add the batter and swirl it around to make a giant pancake. As it cooks and bubbles, I add my leafy greens and veggies (such as bell pepper which is high in vitamin c), then I fold the pancake over and cook a minute more and flip and cook a minute more. I top it with salsa. This is a very rich filling high iron/protein meal and i often have it for breakfast.

Binders for baking in place of egg can be anything from bananas, squash, pumpkin, applesauce, silken tofu, potato, black beans, white beans, coconut or other oils, even ground nuts.

Leaveners can be plant milk with a tablespoon of vinegar or lemon juice to make buttermilk and add a pinch of salt and baking soda to the same recipe; cornstarch or potato or tapioca starch or arrowroot powder; even club soda.

Ground flaxseed and water mixed together in a 1:3 ratio produces a gumminess that is similar to egg and works great as a binder and leavener. Chia seeds also work with a liquid because they expand when wet and soften like a gel. Both are high in omega 3s, like eggs.

By the way, my husband is an omnivore but mostly vegetarian and I am vegan and we have lived this way now for many years. It is possible to do, though not always easy. My husband has grown to like many of my vegan dishes (I do all the cooking and I only buy vegan foods/toiletries etc) and in turn has bought and consumed far less meat/dairy/eggs than he used to. It took a good year for him to even start to come around though. I'm not a huge fan of the vegan "meat" substitutes on the market, but my husband loves some of them, so to make him happy I buy them from time to time.
10-23-2015 06:19 PM
unovegan2 you can't force it. i tried when my wife was vegetarian. it took the China Study to persuade her to go vegan...

our egg substitutes are apple sauce, bananas and no eggs. Eggs really aren't needed anymore for much cooking and baking.
10-23-2015 05:32 PM
silva Try black salt for amazingly egg like taste--and smell. Mixed with tofu for a scramble it's quite egg like. Kala Namek--you can get it cheap in Indian groceries
10-23-2015 05:30 PM
silva I agree with jessandrea, the foods people crave rarely align with needed nutrients. Except for chocolate.
There are a lot of plant foods with iron, leafy and beany, and many are iron fortified. Cream of wheat is often fortified with up to 50% iron I believe. Cooking in cast iron helps a lot, as well as eating food with vit C and avoiding caffeine at iron rich meals.

Does she know shes iron deficient? She should get checked if not

My iron levels went up after going veg'n
10-23-2015 05:27 PM
odizzido After about 4 years of being vegan I had bloodwork done and my iron was above the high range baseline, but not dangerously so. I eat a lot of cumin which is very high in iron. I also drink a lot of orange juice/munch other things high in vitamin C.
10-23-2015 05:07 PM
jessandreia I personally don't believe in craving nutrients from specific foods. I think she was just craving the taste and/or texture of meat. There are plant-based meats that taste good and have a good amount of iron.

This is coming out soon:
10-23-2015 04:11 PM
Wife is not Vegan

My wife tried Veganism for a while but felt like she needed the iron from meat. She feels a strong need to eat animal products (especially cheese) but she's allergic to dairy so she eats Daiya. Any tips to satisfy the iron craving from meat? Any good Vegan substitutes for eggs?

I would love to hear your stories and experiences.

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