DID SOMEONE SAY IRON RICH SNACK? 🍫
Low iron is one of the most common things I see in clinic.
Chocolate bark will not fix it, buuuuuttttttt it’s a fun little boost to your daily intake!
🩸 How much iron do you need?
Women aged 19–50: 18 mg/day
Men aged 19-50: 8 mg/day
Athletes: often higher, because training increases iron losses and needs! 🏃🏼♀️🏃🏽♂️🏃🏻
🥩🌱 Heme vs non-heme iron
Heme iron comes from animal foods like red meat, chicken and fish. This is the most readily absorbed from or iron we eat. Non-heme iron comes from plant foods like legumes, seeds, leafy greens and dark chocolate. It is less-well absorbed but you can give it a boost by pairing it with vitamin C.
☕ Tea and coffee can block iron absorption, so leave about an hour between your bark and your brew. Per piece - makes ~14 or how ever much you feel like eating at the time! 2.6 mg iron · 8.8 g protein · 2.8 g fibre
🍫 RECIPE
150 g dark chocolate (70%+)
1 cup Pepita seeds
1/2 cup sunflower seeds
1/4 cup pistachios or cashews or any nut really (fun addition I chucked in)
1 cup soy protein crisps (this give a protein boost or you could do puffed rice)
1/3 cup dried apricots, chopped
Pinch of salt
METHOD
Melt chocolate in 20-second bursts in the microwave, stirring in between.
Stir through everything else.
Spread onto a lined tray OR fun little patty pans and pop in the fridge
Cut into ~14 pieces and store in the fridge until you would love a little snack!!
✨ OPTIONAL ADDITIONS
Honestly, go crazy and use whatever’s in the pantry!
Some ideas:
Goji berries or any other dried fruit
Freeze-dried strawberries or raspberries for extra vitamin C
Cacao nibs or coconut flakes Think your iron might be low?
Chat to your GP or dietitian and get a blood test!
If you are an athlete it is good to regularly get check ups!
