ETA please also be mindful of coffee & tea consumption with meals containing iron. The polyphenols in both tea & coffee (and wine!) can inhibit iron absorption. It’s recommended to wait 30min- 1hr before or after iron-rich meals to consume these beverages. 🤗
Thank you so very much for adding in full recipes in description box. All these meals look so delicious. I enjoy your creativity so very much. Love from Ky.
The Vitamin C in the broccoli gets destroyed when you heat it so it would be better eating it raw. However another alternative would simply be to take a 1/4 tsp of sodium ascorbate(Vitamin C buffered salt form) with your meals. Vitamin C is water soluble so you pee out what you don’t need and it’s SO beneficial to the body for more reasons other than just aiding iron absorption; so dose several times throughout the day anyways.
I believe that some is destroyed (about 50%), but not all. There is also vitamin C in the other ingredients for that recipe though, so no worries. 😊 I personally don't find the need to take sodium ascorbate, but of course you can if you'd like! As mentioned in the beginning of the video, amla is also an amazing source of Vitamin C, I would probably take that instead of sodium ascorbate, but that's just me. 😄
Fantastic tips for food prep for when you're tired ( especially if due to Iron deficiency) Maddie. Yes if we eat enough of all the foods mentioned making sure the foods with iron are eaten with a food with vitamin C iron deficiency shouldn't be a issue. Love 🥰 the video.
Fabulous recipes! My teenage son is always tired I’m going to give these recipes a try. Right after I’ve subscribed to your channel, my first time visit! Thank you for sharing your recipes ❤
I have a question: As a vegan how do you balance out all the carbs and sugars from fruits, beans and etc? I do get that they have fiber in it like with some fruits and beans. How do we balance out veggie proteins in all that?
That’s a good question! I haven’t really found it to be too difficult personally, but at the beginning there was definitely a learning curve to find out best protein sources. You may find it helpful to use an app like Cronometer which shows your percentages of carbs, protein, and fat if you’re tracking those. I don’t most of time because I am fine eating slightly higher carb. Hope that helps! Let me know if you have any other questions about it. 😁 Maybe I could also do a meal prep showing some balanced meals. 🤓
Good Wednesday morning Maddie. Great video as always. Thanks for sharing. That salad looks absolutely healthy and delicious . I'm happy to report that based on your recommendations, I've met my weight loss goals for 2023!
Oh wow!! This is exactly what I needed! I made quinoa salad on a weekly basis, and I never thought to adding dried apricots. Game changer! Loving your meal prep videos. I have not fully surrendered to eating plant based, but I do enjoy the plant-based recipes and I can add my own choice of proteins.
Its interesting im always tired and my doctor did a iron test and everything seems normal. But all the recipes you posted and the food within those recipes are food I like an crave. So its interesting that I show so many signs of iron deficiency but im fine
Very interesting! The cravings could always be your body's way of telling you to eat them so that you don't get iron deficient. But not good that you're always feeling tired still! Did your doctor have any ideas why that might be? B12 and Vitamin D are important ones to keep on top of too.
Thanks for the much needed inspiration! My iron stores are extremely low, and though a liquid supplement has helped somewhat, I want to challenge myself to improve my nutrition too.
Yesssss! Love your meal prep content 🎉 And what a great idea to meal prep the smoothies. Why do I always forget this great life saving hacks? 😅 Love the recipes ❤ thank you so much 😊
Aww thank you my dear! 🤗🤗 Hahaha yesss, meal prepping smoothies is sooo much easier! I've grown to hate washing a blender (even if I do the dish-soap + blend method), so the less I have to do that the better. 😂
New Subbie. Trying to get my teen to eat better. So far he said he didn’t like the spaghetti bolognese…but he ate it all. 😂 He also ate all of the salad, but claim he didn’t like it …that all vegan food taste the same…bland. A win is a win. He didn’t throw it out.
You don't have to use soy. milk! I did find it was a good source of iron for this recipe though, so if you do use another kind of milk, just keep in mind the iron content will be a bit lower. 😊 Yes, white beans are navy beans! 😃
@@worldview730 Yes, of the ones I checked! (Soy, almond, oat) You could add extra beans though as they are high in iron, or spinach, or another ingredient high in iron. 😊 Definitely doesn’t have to be soy milk.
Great recipes! I especially like the spaghetti. Of course, you know I like my savory dishes. Still unpacking. I think we got about 12 boxes unpacked and put away Saturday. We didn't do anything yesterday. Did you have a happy Easter? Ours was quiet, just like we like it.
Wohoo! 12 down, that's awesome! We had a quiet Easter as well. 😆 Q is not much into celebrating so I had planned to at least bake a dessert or something for us, but got swept up in the beauty of the day! It's finally warm here (it's sad that I now think high 50's/ low 60's is warm 😭) so we got outside for a good part of the day yesterday and that was nice. 😊
I love your salad dressing containers. Where did you get them from? Also what size are they? They seem way easier to clean than the squeeze versions I normally see!
They are a great size! They are 6oz. and are actually from IKEA. (www.ikea.com/us/en/p/ikea-365-food-container-with-lid-square-glass-80444946/) I found these that look pretty similar on Amazon: amzn.to/41f1SYq 🤩
Be aware that concomitant injestion of calcium will inhibit iron absorbtion, so calcium fortified smoothie bases could be a problem. And for those eating dairy, cassein in milk will really limit absorption of iron.
If you cook something acidic like the tomato sauce in a cast iron skillet, it’ll safely increase the iron in the meal! As a southerner (Tennessee), I cook in cast iron a lot. 😁 Going to try the beans in smoothie trick! I can’t do protein powder, even pea protein, but I can definitely handle lots of beans.
That's a great tip! 🙌🏻🙌🏻 Glad you enjoyed the beans in the smoothie idea. 😃 Most people think it's unusual, but you honestly can't taste them with all the other yummy things in there. 😁
My iron has been excellent since I went vegan over 16 years ago, but these dishes still look delicious! Could you please give me a link to purchase the ramekins you use?
Hi Maddie. Those receipts looked so good and easy. I definitely am going to try them. Especially y the chocolate pudding lol. Can I use almond milk or cashew milk instead of soy?
I love your channel. Very informative. Do you ever use a substitute for sugar and if so what do you use? My husband loves sweet things but just doesn't do well with sugar. I love your oil substitute ideas!! Thank you so much!!!
Aww thank you!! 🥰🥰 Good question! So if he’s ok with natural fruit sugar (such as dates) there is something called date sugar which is literally only one ingredient… dried dates!! This brand is very popular: amzn.to/3MCl6U7 I used to use it a lot as it’s the only sweetener Dr. Greger recommends. 😄😄 You of course can also use whole medjool dates blended to make date paste/ syrup, but the date sugar I suggested is perfect for a 1:1 swap for granulated sugar. ☺️ If dates are still not ok for him I would recommend looking into stevia. Not everyone likes it, but there’s no actual sugar in it and I used to eat it when I ate low sugar. Hope this helps!!
Well I do have a great recipe for chocolate sweet potato pudding (ua-cam.com/video/EtGgsLEECCE/v-deo.html) but just note it will not have the same amount of iron for that recipe. 😄😄
You can definitely play around with that! Using only cacao & tofu wouldn't be sweet enough, but you could add dates for sweetness, or maple syrup. You would have to play around with the amounts, but it's definitely an option. 😊
I ordered the containers for the spaghetti and salad that you have on the link, but I just opened them, and they look awfully small. Are they both the same size? Is 6.9” x 5.2” the correct size?
Oh no! Unfortunately sometimes the Amazon link changes without our knowledge (like if the original link sells out) and sometimes it ends up being a slightly different product! So sorry about that! Those are slightly smaller than what I use (mine are 34oz. and 6" x 8"), but they might still fit your needs? If not, definitely return them, Amazon is great with returns. These are much more similar in size, but are slightly bigger than the ones I use. amzn.to/41pXNBt These are 8"x 6.5" 🤗🤗
@@LetsEatPlants that’s okay! It’s not your fault! I should have paid more attention to the size. I can easily return them and reorder. I might possibly keep them and also order the larger ones, too. Thank you!
@@SJW-13 Oh good I’m glad to hear that! Yes, I was thinking they might actually be a better size than what I have… sometimes I think mine are just slightly too big. 😂😂
No bother at all! 😃 I found that half the package (around 225g) was enough for 3 servings. So if your spaghetti is a 454g bag (or 16oz.), you can use about half of it for 3 servings. 😊
Soy milk ? No way ! At list drink almond or cashews milk 🤮🤮that person who eat this thing maybe cover her iron but she would be lacking protein for sure 😏
What’s wrong with soy milk? 😆 You can definitely use another milk, but it is a good source of iron (and protein 😉). Protein powder could also be added to the smoothie, edamame to the salad, and seitan to the pasta if you’re worried about protein… but this does already have protein from the beans, lentils and quinoa. 😊
@@haydehabdolahian7691 It actually reduces the risk of cancer. 😃 Here’s some info if you want to check it out: nutritionfacts.org/video/soy-breast-cancer-3/ and www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/soy-breast-cancer-risk/faq-20120377 But if you don’t like it, you of course could swap it out for another milk. 😊
Hi Stuart! You can actually slow down the playback speed right there on the video if you need to. Look for the gear icon and you can slow it down all the way down to 0.25 speed. Hope that helps!
ETA please also be mindful of coffee & tea consumption with meals containing iron. The polyphenols in both tea & coffee (and wine!) can inhibit iron absorption. It’s recommended to wait 30min- 1hr before or after iron-rich meals to consume these beverages. 🤗
I’ve only ever used tofu for savoury meals, such great ideas.
So glad you enjoyed! Yes tofu pudding is great, there are also some classic Asian desserts that use tofu, and even tofu cheesecake! 🤩
Thank you so very much for adding in full recipes in description box. All these meals look so delicious. I enjoy your creativity so very much. Love from Ky.
Aww thank you Tamson! 🥰💕
@@LetsEatPlants
The Vitamin C in the broccoli gets destroyed when you heat it so it would be better eating it raw. However another alternative would simply be to take a 1/4 tsp of sodium ascorbate(Vitamin C buffered salt form) with your meals. Vitamin C is water soluble so you pee out what you don’t need and it’s SO beneficial to the body for more reasons other than just aiding iron absorption; so dose several times throughout the day anyways.
I believe that some is destroyed (about 50%), but not all. There is also vitamin C in the other ingredients for that recipe though, so no worries. 😊 I personally don't find the need to take sodium ascorbate, but of course you can if you'd like! As mentioned in the beginning of the video, amla is also an amazing source of Vitamin C, I would probably take that instead of sodium ascorbate, but that's just me. 😄
Love the jars for the freezer, what kind are they.
Thank you! They are repurposed sauce jars. 😂😂 I take off the label and wash them thoroughly and reuse them. I just love the gold lids! LOL.
Fantastic tips for food prep for when you're tired ( especially if due to Iron deficiency) Maddie. Yes if we eat enough of all the foods mentioned making sure the foods with iron are eaten with a food with vitamin C iron deficiency shouldn't be a issue. Love 🥰 the video.
So glad you enjoyed! 😃
Fabulous recipes! My teenage son is always tired I’m going to give these recipes a try. Right after I’ve subscribed to your channel, my first time visit! Thank you for sharing your recipes ❤
So happy to hear it! For a teenage boy I’d definitely recommend he eat more calories than this, but these are great recipes to start with! Enjoy. 🤗🤗
I have a question: As a vegan how do you balance out all the carbs and sugars from fruits, beans and etc? I do get that they have fiber in it like with some fruits and beans. How do we balance out veggie proteins in all that?
That’s a good question! I haven’t really found it to be too difficult personally, but at the beginning there was definitely a learning curve to find out best protein sources. You may find it helpful to use an app like Cronometer which shows your percentages of carbs, protein, and fat if you’re tracking those. I don’t most of time because I am fine eating slightly higher carb.
Hope that helps! Let me know if you have any other questions about it. 😁 Maybe I could also do a meal prep showing some balanced meals. 🤓
I love bean smoothies and use half the can, my kids never notice!
Your videos are so creative. Love all the ideas you come up with!❤
Aww thank you! So glad to hear that! 🤗🤗
My iron is low due to heavy menstrual cycle 😢😢 Thank you for sharing that information on Iron rich foods!! That Quinoa Salad looks yummy!!
Yes, that is definitely something for us women to be aware of!! 🤗🤗 You're welcome and so glad this info was helpful! 😃 Definitely give them a try.
Good Wednesday morning Maddie. Great video as always. Thanks for sharing. That salad looks absolutely healthy and delicious . I'm happy to report that based on your recommendations, I've met my weight loss goals for 2023!
That’s absolutely wonderful news!! Must feel great to have accomplished that! 🥳🥳🥳
Beans in smoothies for the win.
I use chickpeas for my bean of choice.
Agree and yummy!!! 🙌🏻🙌🏻
Oh wow!! This is exactly what I needed! I made quinoa salad on a weekly basis, and I never thought to adding dried apricots. Game changer! Loving your meal prep videos. I have not fully surrendered to eating plant based, but I do enjoy the plant-based recipes and I can add my own choice of proteins.
So glad to hear that! 🤩🤩 And I’m glad you’re here even if not fully plant-based. All eaters are welcome! 🥰
All of your recipes look so delicious, and your friend looks amazingly healthy. 😍
Hahahaha thank you! Yes, wasn't her transformation pretty amazing!? 😝😝
Its interesting im always tired and my doctor did a iron test and everything seems normal. But all the recipes you posted and the food within those recipes are food I like an crave. So its interesting that I show so many signs of iron deficiency but im fine
Very interesting! The cravings could always be your body's way of telling you to eat them so that you don't get iron deficient. But not good that you're always feeling tired still! Did your doctor have any ideas why that might be? B12 and Vitamin D are important ones to keep on top of too.
Thanks for the much needed inspiration! My iron stores are extremely low, and though a liquid supplement has helped somewhat, I want to challenge myself to improve my nutrition too.
You’re welcome! I think that’s a great idea to supplement with nutrition as well. Hope the vid was helpful! 😊😊
Great ideas! The salad looks so refreshing! Thanks for the video & recipes, Maddie! 💕
Thanks, Laura! Yes it's finally getting to be salad weather here. Woohoo! 😆😆
Made the smoothie today, omg delish!!!
Yay!! So glad to hear that! 🙌🏻🙌🏻
Yesssss! Love your meal prep content 🎉
And what a great idea to meal prep the smoothies. Why do I always forget this great life saving hacks? 😅
Love the recipes ❤ thank you so much 😊
Aww thank you my dear! 🤗🤗 Hahaha yesss, meal prepping smoothies is sooo much easier! I've grown to hate washing a blender (even if I do the dish-soap + blend method), so the less I have to do that the better. 😂
Great helpful video!! Ordering Amla today...thx for this tip!! Also making the bolognaise sauce.
So glad to hear it! Yay for the amla! Couldn't believe all the health benefits when I read about it on Nutrition Facts. 🤩🤩
New Subbie. Trying to get my teen to eat better. So far he said he didn’t like the spaghetti bolognese…but he ate it all. 😂
He also ate all of the salad, but claim he didn’t like it …that all vegan food taste the same…bland.
A win is a win. He didn’t throw it out.
Hahaha omg I love this!! Definitely a win! 👏🏻👏🏻👏🏻
All these sound and look delicious can’t wait to try ty
Aww yay! So glad to hear that! 🤗🤗
0:35, do you have to just use soy milk, or can you use other milk types? And are white beans the same as Navy Beans?
You don't have to use soy. milk! I did find it was a good source of iron for this recipe though, so if you do use another kind of milk, just keep in mind the iron content will be a bit lower. 😊 Yes, white beans are navy beans! 😃
@@LetsEatPlants Yes, I kind of assumed this, so does the soy have the highest count of all the milks?
@@worldview730 Yes, of the ones I checked! (Soy, almond, oat) You could add extra beans though as they are high in iron, or spinach, or another ingredient high in iron. 😊 Definitely doesn’t have to be soy milk.
@@LetsEatPlants Thanks so much for your advice👍👍
Really enjoying all these smart tips!
So glad to hear that! 😃😃
Thank you! Will totally try this!! 😊🌼🌿
You're welcome! Enjoy! 🤗🤗
Great recipes! I especially like the spaghetti. Of course, you know I like my savory dishes. Still unpacking. I think we got about 12 boxes unpacked and put away Saturday. We didn't do anything yesterday. Did you have a happy Easter? Ours was quiet, just like we like it.
Wohoo! 12 down, that's awesome! We had a quiet Easter as well. 😆 Q is not much into celebrating so I had planned to at least bake a dessert or something for us, but got swept up in the beauty of the day! It's finally warm here (it's sad that I now think high 50's/ low 60's is warm 😭) so we got outside for a good part of the day yesterday and that was nice. 😊
I love your salad dressing containers. Where did you get them from? Also what size are they? They seem way easier to clean than the squeeze versions I normally see!
They are a great size! They are 6oz. and are actually from IKEA. (www.ikea.com/us/en/p/ikea-365-food-container-with-lid-square-glass-80444946/) I found these that look pretty similar on Amazon: amzn.to/41f1SYq 🤩
Thanks so much for these awesome meal prep recipes! Will make them all! 😊
You’re welcome! Hope you enjoy! 🤗🤗
Loving your videos
I’m so glad to hear that! 🥰🥰
im looking forward to trying these recipes! in particular, that quinoa salad looks and sounds delicious!
So glad to hear that! Enjoy! 😊
Thanks for sharing Maddie, the recipes look great. My iron is always on the low side so these will be a help. 😘😘
You're welcome! Glad you found it helpful Jill. 😃😃 I figured that most of us women could always use a bit of an iron boost. 😁
great recicpes as well. Would it be good to add canned sun-dried tomatoes in the salad?
So glad you enjoyed! Yes, absolutely they would make a great addition. 😃😃
That salad looks amazing 🤩
It’s a favorite here! Love a little something sweet in my salads. 😋😋
What a lovely selection of recipes! Thanks, Maddie. They look delicious.
You’re welcome! Enjoy. 🤗💕
U can do mason jars for the salad n put dressing on the bottom 🤗
Ooo yes, great idea!
Be aware that concomitant injestion of calcium will inhibit iron absorbtion, so calcium fortified smoothie bases could be a problem. And for those eating dairy, cassein in milk will really limit absorption of iron.
Great point, thank you for adding this!! 🙌🏻🙌🏻 Coffee will inhibit absorption as well!
Everything you make looks amazing!
Aww thank you! 🥰 I promise they’re all easy recipes anyone can make. 😍
Love your content!! Amazing vid!!👏🏼 🌱
Aww thank you Nita! 🤗🤗
If you cook something acidic like the tomato sauce in a cast iron skillet, it’ll safely increase the iron in the meal! As a southerner (Tennessee), I cook in cast iron a lot. 😁 Going to try the beans in smoothie trick! I can’t do protein powder, even pea protein, but I can definitely handle lots of beans.
That's a great tip! 🙌🏻🙌🏻 Glad you enjoyed the beans in the smoothie idea. 😃 Most people think it's unusual, but you honestly can't taste them with all the other yummy things in there. 😁
I can handle a ton of beans too, but my sister disagrees.
from mrs: love your recipes!!! great tips!!
Thank you! Glad you enjoyed. 🤗
My iron has been excellent since I went vegan over 16 years ago, but these dishes still look delicious! Could you please give me a link to purchase the ramekins you use?
I have been pleasantly surprised at my levels as well! 🙌🏻🙌🏻 And thank you!! Yes, love these ramekins: amzn.to/3UCrUTM I have the 4oz. size. 🤗
@@LetsEatPlants thank you so much! Your site is wonderful!
@@SJW-13 🥰🥰 You’re welcome! Glad you’re here!
You ROCK!!! Thank you.😀
You're welcome!! 🤗🤗
Hi Maddie. Those receipts looked so good and easy. I definitely am going to try them. Especially y the chocolate pudding lol.
Can I use almond milk or cashew milk instead of soy?
Hi Terry! Glad you enjoyed. 😊😊 Yes, you can use either milk! They may not have as much iron, but the flavor will still be great.
I love your channel. Very informative. Do you ever use a substitute for sugar and if so what do you use? My husband loves sweet things but just doesn't do well with sugar. I love your oil substitute ideas!! Thank you so much!!!
Aww thank you!! 🥰🥰 Good question! So if he’s ok with natural fruit sugar (such as dates) there is something called date sugar which is literally only one ingredient… dried dates!! This brand is very popular: amzn.to/3MCl6U7 I used to use it a lot as it’s the only sweetener Dr. Greger recommends. 😄😄 You of course can also use whole medjool dates blended to make date paste/ syrup, but the date sugar I suggested is perfect for a 1:1 swap for granulated sugar. ☺️ If dates are still not ok for him I would recommend looking into stevia. Not everyone likes it, but there’s no actual sugar in it and I used to eat it when I ate low sugar. Hope this helps!!
Beautiful food!
Thank you! ☺️☺️
All of these look delicious! Must try ASAP 😋
So glad to hear that! Enjoy! 🤗🤗
I realize the tofu has a large purpose in the pudding, but what can I use in it's place?
Well I do have a great recipe for chocolate sweet potato pudding (ua-cam.com/video/EtGgsLEECCE/v-deo.html) but just note it will not have the same amount of iron for that recipe. 😄😄
Amazing
Thank you!
I’m wondering, could you use cacao powder instead of vegan choc for the dessert? Maybe that would be too thin 🧐
You can definitely play around with that! Using only cacao & tofu wouldn't be sweet enough, but you could add dates for sweetness, or maple syrup. You would have to play around with the amounts, but it's definitely an option. 😊
I ordered the containers for the spaghetti and salad that you have on the link, but I just opened them, and they look awfully small. Are they both the same size? Is 6.9” x 5.2” the correct size?
Oh no! Unfortunately sometimes the Amazon link changes without our knowledge (like if the original link sells out) and sometimes it ends up being a slightly different product! So sorry about that! Those are slightly smaller than what I use (mine are 34oz. and 6" x 8"), but they might still fit your needs? If not, definitely return them, Amazon is great with returns. These are much more similar in size, but are slightly bigger than the ones I use. amzn.to/41pXNBt These are 8"x 6.5" 🤗🤗
@@LetsEatPlants that’s okay! It’s not your fault! I should have paid more attention to the size. I can easily return them and reorder. I might possibly keep them and also order the larger ones, too. Thank you!
@@SJW-13 Oh good I’m glad to hear that! Yes, I was thinking they might actually be a better size than what I have… sometimes I think mine are just slightly too big. 😂😂
I’m sorry to bother Maddie but just had a question about the spaghetti. How much spaghetti for 3 ?
No bother at all! 😃 I found that half the package (around 225g) was enough for 3 servings. So if your spaghetti is a 454g bag (or 16oz.), you can use about half of it for 3 servings. 😊
Sadly I have too much iron in my blood! It’s not easy to find a balanced food diary that is lower in iron…..😢
That salad looks tasty
It's one of my favorites! Love a little bit a sweet mixed in there from the dried fruit. 😋😋
What kind of white beans
Either white kidney beans or white navy beans will work! 😊
Oh ok I know thanks
The beans are for more protein right and fullness.
Also iron! They are a good source of iron which is why I included them in this prep. 😊
💜💜💜💜💜
🥰🥰🥰
Gahhh!! So helpful!
Yayy! Hi Robyn! So glad to hear it was helpful. 😃😃
47
soy milk not ideal..coconut water is better
You can definitely use coconut water instead! It won't have quite as much iron but would still be yummy. 😊
Soy milk ? No way ! At list drink almond or cashews milk 🤮🤮that person who eat this thing maybe cover her iron but she would be lacking protein for sure 😏
What’s wrong with soy milk? 😆 You can definitely use another milk, but it is a good source of iron (and protein 😉). Protein powder could also be added to the smoothie, edamame to the salad, and seitan to the pasta if you’re worried about protein… but this does already have protein from the beans, lentils and quinoa. 😊
@@LetsEatPlants estrogen in it cause breast cancer 🤷🏼♀️
@@haydehabdolahian7691 It actually reduces the risk of cancer. 😃 Here’s some info if you want to check it out: nutritionfacts.org/video/soy-breast-cancer-3/ and www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/soy-breast-cancer-risk/faq-20120377 But if you don’t like it, you of course could swap it out for another milk. 😊
You talk too fast
Hi Stuart! You can actually slow down the playback speed right there on the video if you need to. Look for the gear icon and you can slow it down all the way down to 0.25 speed. Hope that helps!
I don’t think you do