November 8, 2015
While many vegetarians and vegans are concerned about their iron intake, here is a dish that has nearly 50% of your daily intake of iron. Iron requires Vitamin C, folate and B12 for adequate absorption. Vitamin C improves the absorption of iron from the stomach. Vitamin B12 is important for normal blood, cells, and nerves. Folic acid is needed to form healthy cells, especially red blood cells. This dish is rich in Iron, Vitamin C and Folate. B12 is found in animal meat and byproducts, so in that case vegetarians or vegans should supplement. By adding a squirt of lemon juice to any meal, or fresh greens you will instantly increase your intake of vitamin C.
1Boil pasta until desired texture. Rinse under cold water when finished to prevent over cooking. Toss in a ½ tbsp of olive oil, salt and pepper
2Meanwhile sauté onions till translucent in avocado oil (or ghee).
3Add in mushrooms and sauté for 3 minutes on medium
4Add in broccoli and a bit of water, and cover for 1 minute to steam broccoli
5Add chard, kelp, garlic, artichokes, then mix in pasta
6Season with salt, pepper and cayenne
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