2 tips to help you maximize iron absorption
1 month till peaceful kitchen + 2 new refreshing summer recipes
Life’s been busy, but I’m beyond grateful these days and trying to soak up all the new and exciting things that keep happening. The first being I’m hosting a cooking live with TalkShopLive and Walmart on Wednesday, July 17th at 7pm EST/4PM PST! The cool thing, we are cooking the Pistachio Lime Corn Orzo Salad straight from the cookbook. Perfect if you want to get a taste of all the yummy recipes inside and to ask any nutrition questions you may have.
Second, moving to New Jersey has been one of the best things we’ve done this year. Between the amazing bagels and being close to the city to see friends and family more regularly, I’m feeling incredibly fortunate. Much like the bagels, the plant-based offerings have been equally amazing.
If you’re in NJ, visit Hot Bagels Abroad in Bloomfield for delicious bagels and a number of tofu cream cheese options (I’m in love with the jalapeno one, but no one is surprised). If you find yourself in NYC do visit Sen Saigon for delicious plant-based meals and then treat yourself to a matcha latte from Kettl. Best matcha I’ve found in the city.
This week I shared an Ask Me Anything on Instagram and thought I would recap one of my responses.
Q: My iron levels are consistently low even though (I’m) eating vitamin C with iron(-rich foods). Can you help?
A: Before anything, always consult with your primary care team to make sure there are no underlying issues and that you are on the same page before making any dietary changes. With that said, you may want to consider the following:
Making sure you are eating enough iron. Menstruating females have a higher RDA for iron compared to men (18mg vs 8mg daily, respectively). Vitamin C does help with iron absorption, but you still need to make sure you are eating enough to hit your iron levels. A good tip, focus on getting enough good plant-based sources of protein (tofu, beans, etc.) on your plate as they often have significant amounts of iron in them. No, 2 tbsp of beans on a salad is not enough.
Be mindful of iron inhibitors. Iron inhibitors block iron absorption. The most common inhibitors can be found in your coffee and teas. Another is calcium, think fortified milks. If you happen to consume these in conjunction with an iron-rich meal, it can reduce the amount of iron you absorb. You don’t have to give them up, just aim to enjoy them at different times. Good rule of thumb, try to consume things like coffee/tea or a large dose of calcium 2 hours apart from your iron-rich meal.
For more information on how to better absorb iron on a plant-based diet, I wrote a whole article here about it.
Now for the big news! WE ARE OFFICIALLY 1 MONTH AWAY FROM THE RELEASE OF PEACEFUL KITCHEN! Honestly, I’m still in shock about this whole process. I cannot express how grateful I am to everyone who has pre-ordered already. Seriously, THANK YOU! I can’t begin to tell you how much it means to me hearing the number of you who have gone out of your way to order a copy already.
Pre-orders make such a huge difference when it comes to the success of a book, but it can also impact accessibility of that book. I want this book and it’s message to get to as many people as possible, so more people can start adding plants to their plate confidently and learn how to balance their meals in the most nourishing way possible. If you’ve thought about grabbing a copy, but haven’t done so yet, here is some extra incentive:
You get access to exclusive freebies you can download as soon as you order. They include extra exclusive recipes and a variety of comprehensive nutrition guides. And I have a few more surprises up my sleeve that will be hitting that folder soon so stay tuned! CLAIM THE FREEBIES HERE!
The best price I’ve seen. Buying let alone pre-ordering is a huge ask, I know. (Like, fr in this economy!?) It’s one of the reasons I post my content for free on the internet. So if price is discouraging you, Walmart currently has the best deal on my cookbook that I’ve seen. $24.48 and it’s a signed copy! GRAB IT HERE while supplies last!
This week is all about the refreshing eats. I’m also going to try and bring back my no cook series I started last summer, so stay tuned for more delicious eats.
Charred Corn Couscous Salad with Lime Basil Dressing
This fiber packed salad gets a double punch of flavor from the caramelized corn and the herby basil dressings. Prefect to make for any upcoming summer gatherings or to prep for the week ahead since it keeps really well in the fridge. Also packed with iron thanks to the black beans and pepitas.
You guys get to see this first before it goes live on my social channels. I’ve been getting a lot of requests for no cook dishes, and these noodles can be made without traditional cooking methods. Soak your noodles, blend up this creamy sweet and savory sesame miso dressing then pour over your bowl and serve with some filling protein like edamame. Best part, can be ready in less than 20 minutes.
And that’s all I have for you this week. More to come!
Peacefully Yours,
Catherine
If I pre-ordered on Amazon, can I still get the freebies?