Do you ever feel like that no matter how much you rest or get your good night sleep, you’re still running on minimum energy? That mid-afternoon crash, the constant sluggishness, or the struggle to focus—these could all be signs that your body needs more iron. Consider it the fuel for your body that helps produce hemoglobin, the protein in red blood cells that carries oxygen to your muscles and brain. If you are low on iron, you feel drained, weak, and foggy-headed and no amount of coffee helps.

If you constant struggle with what kinds of recipe to include in your diet to increase iron intake, we asked two nutritionist to give us the most beneficial recipes that can help increase iron intake

Spinach Crêpes with Basil, Pesto & Mushroom, Avocado Filling 

"This recipe provides a good source of iron due to the combination of plant-based iron-rich ingredients and vitamin C for enhanced absorption. By combining these ingredients, the meal becomes a nutrient-dense, iron-rich option, especially beneficial for a vegetarian diet," says Nicole Linhares Kedia - Sports Nutritionist & Integrative Health Coach.
 

1. Blend the chickpea flour, water and spinach (30 gm) until the mixture is smooth.
2. Grease a frying pan with a little oil and, when hot, pour in a ladleful of batter.
3. Cook until bubbles form on the surface, then turn the crêpe onto the other side and continue cooking for 30 seconds. Transfer to a plate.
4. Blend basil, cashews, garlic, lemon juice, olive oil, salt, and Parmesan into a smooth paste.
5. Adjust seasoning and set aside.
6. Heat olive oil in a pan and sauté onions & mushrooms until golden brown.
7. Add chili flakes, salt, and pepper.
8. Mash the avocado and mix with the sautéed mushrooms.
9. Spread basil pesto on a crêpe.
10. Add mushroom-avocado filling and fold gently.
11. Serve warm with an extra drizzle of pesto and fresh basil leaves.

Halim Seed Laddoos

"Halim seed coconut date nuts laddoo is an excellent source of iron due to its iron-rich ingredients and natural enhancers that improve absorption. This laddoo is great for boosting haemoglobin levels, especially for vegetarians, and fits well in a muscle-building diet due to its iron, healthy fats, and energy-dense ingredients," says Kedia. 

1. Soak the Halim seeds in warm water for 30 minutes until they swell up.
2. Heat ghee in a pan, add the soaked Halim seeds, and sauté for 2 minutes.
3. Add dates and mix until it softens completely.
4. Stir in the roasted sesame seeds, coconut, flaxseeds, and chopped nuts.
5. Add cardamom powder and mix well until the mixture thickens.
6. Remove from heat and let it cool slightly.
7. Grease your hands with ghee and shape the mixture into small ladoos.
8. Let them set for 10-15 minutes, then store in an airtight container.

Veg Sai Bhaji

"As a functional medicine nutritionist, I always like to dig deeper for any problem and provide a solution to them. Here are my resolutions for your fatigue problem–two of my favourites from the pool of the iron rich recipes," says Karishmma Chawla – Functional Medicine Nutritionist & Lifestyle Educator.

1. Wash the vegetables thoroughly and chop it. You need Spinach, potatoes, carrot, onion, brinjal, bottle-gourd
2. Soak the chana dal, the real essence of the sai bhaji and you get one protein source too!
3. Heat the pressure cooker, add the oil, along with the seasoning mentioned above
4. Add chopped onion, garlic and saute it
5. Add chopped tomato, dudhi, carrot, potato and other herbs and spices. 
6. Cook until the tomato softens
7. Add chopped spinach/meethi and dil leaves and let it cook for 2-3mins than add soaked channa dal and mix well add the water, salt as per taste and stir it well
8. Close the lid of the pressure cooker, let it cook until 2-3 whistles 
9. Once the recipe is ready give it slight smash and squeeze in some lime to absorb your iron and enjoy it with you coriander brown rice.