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Iron Rich Recipes for Kids

We know how hard it is to get your “picky-eater” to eat healthy food. They fuss, they fight, they throw it to the dog! No matter how much effort you put in to make their food look appetizing, kids will always find the flaws. What's a parent to do?

But if your child is a "picky eater" and is also running low on iron, it is even more important to make sure they get in the right food to give them the nutrients they need. Low iron in children can lead to bigger problems later on,  but finding iron-rich, kid-friendly foods can be a hard task for us parents.

That's why we teamed up with Lauren Arboleta of Food from the Heart to put your mind at ease when it comes to feeding your child the iron-rich foods that can help them grow into strong and healthy adults!

Healthy PB and Jelly- Cashew Butter & 2-Ingredient Prune Preserved Sandwich

Iron Rich Food


  • 2 slices Sprouted grain bread, an artisan or a whole wheat bread
  • 2 T Plum Preserve
  • 2 T cashew butter

Plum Preserve

  • 6 cups of dried prunes
  • 8 cups of filtered water 

Directions for perserve:

Soak 6 cups of dried prunes in enough filtered water to cover for approx 20 min. Blend with one cup of that prune juice and save in a jar in your fridge! That easy!!!
Make your sandwich with a sprouted grain bread, an artisan or a whole wheat bread with clean ingredients (aka no additional oils or sugars in the ingredient list). We are using cashew butter because it has higher iron content compared to peanuts!

Spinach and Zucchini Pancakes

Iron Rich Food


  • 6-8 cups spinach
  • 3 bananas
  • 1/2 cup almond yogurt 
  • 1 1/2 cup GF Oats
  • 1 t baking powder 
  • 2 T chia seeds soaked  
  • 4 T filtered water 
  • 1/2 medium zucchini (thinly sliced) 


Soak chia seeds with filtered water for 5 minutes. Meanwhile add to your blender spinach, bananas, almond yogurt, gluten-free oats and baking powder. When the chia becomes a gel add it to the blended mixture. 
Grease a pan with some coconut oil and with a 1/4 cup measure pour the mixture to form the pancakes and immediately add thinly sliced zucchini on top of each pancake when it is still wet. Cook 3 min per side and enjoy with some maple syrup!

Tahini-Miso- Kale-Asparagus & Mushrooms Creamy Rice

Iron Rich Food
This brown rice taste just like risotto! Plus is loaded with iron-rich foods like kale, asparagus, tahini, miso and sesame seeds! Try it and it will become a regular in your weekly menu.
For the rice:
  • 2 cup brown basmati rice (soaked overnight in water and 1 T white vinegar)
  • 2 cups veggie broth
  • 2 cups coconut milk  
For the veggies:
  • 1 cup sliced crimini mushrooms
  • 1 cup kale leaves (no steam)
  • 1 cup chopped asparagus
  • 1 T coconut oil
  • 2 T white miso paste
  • 2 T tahini paste
  • 2 T sesame seeds 
Rinse rice and cook with the veggie broth and coconut milk at medium heat until tender. Approx 15-20 min.
In a separate pan sauté the minced garlic, kale, mushrooms, and asparagus with the coconut oil for around 5 minutes.
Mix the veggies with the rice add the white miso, tahini paste, and sesame seeds!
Share your iron-rich recipes with us on Instagram @RenzosVitamins #IronStrong
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