Right now trying to get my boy to eat all the nutrient dense vegetables I line his plate with every night is a battle I lose every single night! And quite frankly by 5:30pm I am out of energy!
I trust his little body to know when he is full so when he’s done, he’s done! But funnily enough, I am quite sure he could eat an entire box of raisins if I left the cupboard door open long enough for the little hand to creep in and swipe the box!
Whilst I love all of the ideas out there of sneaking nutrients into meals in the form of a gorgeous veggie muffin or green bread, I’ll be truly honest, I haven’t got time to do that every meal time. I barely have time to sit and eat my own dinner before havoc lets loose. So, to solve my problem, I created a little snack to stop my stress and anxiety reaching unmeasurable levels which is jam packed full of secret nutrients.
I make what I call the:
‘ultimate, non-green, as many nutrients as a green-snack, snack’.
*Insert excited woooooo here!
It is full of everything his (and my) body needs because I choose the ingredients accordingly. I’ve been harping on about these little biscuits for months so here is the recipe you need.
They literally take 3 minutes to throw together and 15 minutes in the oven at 170 degrees fan.
½ mashed banana
½ cup oats
½ cup almond milk (or any alternative)
Mash the banana in a bowl first then add your oats (wait on the milk until you’ve added all you other goodies!)
Then add in as many of the extras below that you like. If you look at the notes and match with what your little one needs a boost of right now that’ll help you decide which ones to throw in:
And if truth really be told, I don’t always measure them out, I like to wing things in my kitchen. Sometimes there isn’t even time to get out loads of tablespoons, scatter them all dirty across the counter and then wash them up. Poor out the packet and we’re winning!
Enjoy this recipe and feel free to tag me in your pictures once you’ve made them!
Sending love and healthy wishes,
P.S. You can follow @gotvitality on Instagram or facebook for regular recipe inspirations and hacks!
That moment in pregnancy when you feel like you’ve been hit by a steam train. You’re lying on the floor in a semi-conscious state trying to play with your toddler but dreading the prospect of getting up to make anyone any breakfast. Then the voices in your head start whispering – I thought you were going to workout today!? WORKOUT!? I can’t even get up off the floor. Hang on, I think I have a cold and why on earth does my tongue hurt?
And then you wonder – is this normal?!?!
Nope. And no, you shouldn’t have to live like this, pregnant or not! After 3 weeks of this hell, I knew something wasn’t right.
First step is to ask your midwife, I did, and it went like this – “I am so crazy tired, is that normal?” “Oh yes, you’re pregnant, you’re growing a human, you need to rest!” To which I respond – “’Please pass that memo onto my toddler!”
And then 6 weeks later at the routine blood screening, “your iron levels are desperately low, how are you surviving the midwife asks!?” ARE YOU KIDDING ME?? I’m not! I got my 18-month-old to dress me, feed me and bring me here!
And then comes the same conversation I’m sure every pregnant woman with low iron gets – you need to take a supplement of 100mg. And by the way, this is really going to hurt your stomach. Ok, sounds great, and how much can your body absorb, just 30mg! So why can’t I take the supplement with 30mg that won’t upset my stomach?
Let’s just skip all this, why can’t I just eat my iron levels up!? Apparently, you need to eat lots of meat. But I don’t eat meat. Well you can’t do it through vegetables alone.
You get the general idea after this shody conversational part of the blog post today!
So here I sit (I’m up off the floor), after extensive research and trial eating and time to pass, you can do it through vegetables, the fruit of the earth, alone! And I am here to tell you how!
Let me just explain quickly. Iron comes in two forms, heme (only found in animal products) and non-heme (only found in plants). Recommended daily intake is around 18mg per day (1) but there are a lot of factors taken into account here. Men and post-menopausal women require only 8mg and this rises to 27mg per day for those of us that find ourselves ‘with child’ (or knocked up if you prefer)! But, non-heme is unfortunately harder for the body to absorb so you need to make sure you are consuming plants with some vitamin C rich foods to help with the absorption (2). Also, avoid drinking tea and coffee with your meals as this can hinder absorption from 50-90% (3).
What people don’t know is that these plants are crazy powerful, I won’t go crazy with loads of examples, but here’s one for fun. 100grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times same amount of salmon (4).
Here is what you have been waiting for. These are the beauties that are iron rich:
For all you plant eaters out there, this should be a solid list for you to get your teeth into. And good luck, don’t suffer on the floor in silence – reach for the broccoli and you’ll be golden! Have a look at my Instagram or facebook @gotvitality for recipe inspiration and I promise to pack in a lot of iron!
Have a happy and healthy day!
Kirsty Lewis, founder of Got Vitality, IIN Health Coach, Pre/Post Natal Personal Trainer and mum to a little boy toddler with another monster cooking in the oven!