Any recipe recs for a vegetarian with anemia trying to up iron/potas./b12?? <33

blackpinkinbayarea

Hi! I'm looking for recipe recs (for any meal) as a vegetarian trying to make very nutrient dense meals! I have anemia so I'm trying to up my iron/potas./b12.
Thanks love ya!

AnnPT77

If you haven't already, you might want to take a look in this group for vegans, vegetarians, and plant-centric omnivores:

https://community.myfitnesspal.com/en/group/145477-herbivores-of-mfp

Unless you eat animal-sourced foods (like dairy or eggs), B12 is always going to need to be supplemented, as you may know. Even the B12 in nutritional yeast is added.

There are some threads in that group with what people are eating, such as these:

https://community.myfitnesspal.com/en/discussion/10900163/what-did-you-eat-today-pictures-welcome#latest
https://community.myfitnesspal.com/en/discussion/10917349/whats-your-favorite-vegan-recipe-right-now-please-share#latest

You can also ask questions there.

I'm vegetarian, but don't generally use recipes. (I "just cook", since I've been doing this - both vegetarianism and cooking - for almost 50 years.)

Some of my food sources of iron or potassium (besides dairy or eggs) are prunes, blackstrap molasses, various veggies.

DrBenja

Hi there!
For iron rich meals, try spinach and chickpea curry, lentil soup with kale or quinoa salad with black beans and avocado. For B12 consider fortified cereals or nutritional yeast.
These dishes pack a punch in nutrients and flavor!

mjbnj0001

I"m not vegan, I do take dairy and I've reduced my red meat consumption fairly far (I *was* vegan for nearly a decade in my 20s, many years ago). Here's some things that you might not otherwise think of: I add nutritional yeast to my breakfast oats for B-complex (including a hefty dose of B12); it also has some iron, potassium. I snack regularly on prunes and add them to my plain yogurt; they have some iron, more potassium. Peanuts and peanut butter (I use the need-to-mix natural type) have some iron and potassium. Along with peanuts, other legumes, such as lentil, chick peas, green peas, etc., have iron. Oats themselves have some iron and potassium. I bake a most of our bread, and whole wheat is a source of iron. Now that it's summer, I up my intake of figs (I even make my own fig bars) as my takealong snack while bike riding - they have iron and potassium. My strategy for nutrients is to get them from as many sources as possible instead of searching for "one big thing" (such as munching all day on spinach). Between everything in my diet, I get my full allocation; note that I am male and 70yo. Good luck.