HOME > Chowhound > Home Cooking >


Iron Rich Recipe

My daughter has a project for her Chemistry class and gets extra points if she brings in a food product rich in her element-Iron. It's for a class of 15-16 year olds so no organ meats would be eaten. Saw some recipes for Bran Muffins made with bran flake cerals...she wasn't lovin' that idea. Your help is appreciated.

  1. Click to Upload a photo (10 MB limit)
  1. Would she consider oatmeal peanut butter cookies, made with tofu, molasses, chopped figs? This is a good recipe and you can make substitutions, adding pumpkin seeds (high in iron) and chopped figs, although raisins are good, too. Oatmeal, whole grain flour, tofu and pb all have iron, though almond butter might be higher than pb. And, they taste a lot better than you'd expect.


    1. Anything with molasses... if she can stand it Liver and Onions are delicious IMO.
      Legumes, tofu, broccoli, asparagus are all rich in iron.
      Here's a link to a listing of iron rich foodstuffs. Using that you can combine a few ingredients and get her project going....

      2 Replies
      1. re: Gio

        I have a question about the iron rich food list - on the list is "faggots". Now, I'm familiar with the term to describe having bunches of food. Like faggots of string beans, to described a bunch of string beans bundled prior to cooking or how they're served. But what kind of (apparently iron rich) food is a faggot? It's in between fish paste and kidneys - so clearly, very high in iron.

        1. re: cresyd

          I tend to think of faggot as an organ meat meatball.

          Sort of like spam, but even more primordial.

      2. "My Sweet Vegan" by Hannah Kaminsky includes a recipe for peanut butter cookies made with lentil flour.

        1. how about spinach nuggets? i like the veggie patch brand at costco...they're also pretty teen friendly.


          2 Replies
          1. re: soypower

            I thought that because of the zinc in spinach, it would actually deplete iron.

            1. re: rumgum

              I'm not sure if it's exactly because of the zinc - but the human body gets little to no iron from spinach. But technically speaking, spinach has iron in it. So for a chemistry class I'm not sure how that would work....

          2. An iron enriched pasta with clams and mussels would do the trick.
            Addd a little garlic, butter sauce.

            I had anemia as a kid, and that is when my Dr. introduced me to liver, mussels and clams. Still love them all to this day.

            1. This is a bit tongue-in -cheek but... I once had Polish pig's blood soup, that was one very high iron recipe!

              1. This already anemic mom ate a lot of hamburgers and chopped liver when I was pregnant. Dried apricots, too. I can't stand apricots anymore because of that. The favored sidedish was spinach and chickpeas sauteed in olive oil, doused with a fair amount of lemon juice, and very roughly chopped in a food processor.

                1. I don't know that I'd rule out organ meats just because they're teen agers. When my kids were teens, they wouldn't touch liver with a ten foot pole, but they'd knock down a molded pate made from chicken livers in a heart beat! And I had to keep the smoke oysters under lock and key if I wanted any.

                  Short of that, some sort of cookie or "brownie" made with enriched breakfast cereals is possibly her best bet.

                  1. A classic Italian prep for heavy winter greens is to saute them, then add raisins and a little water to steam the raisins and braise the greens, then finish at the table with pine nuts. If you saute in a cast-iron pan, that ups the iron even more.

                    Is there a requirement that the students actually eat the dish? Not sure kale would be much more palatable than organ meats to the teens I know!

                    1. I make a babyfood/pumpkin custard (basically a crust-less, higher yolk content, sweetened with molasses & bananas pie) for my daughter who is 18 mos old... lots of iron and good stuff... and it is tasty, I eat it on occassion. if you added a crust and made little "mini" pies, i'm sure you could get teenagers to try it.

                      I also make banana/bluberry muffins that have molasses added, they are kind of dark and weird looking, but they taste good.

                      let me know if you'd like the recipes.

                      1. Hmm. The iron-rich foods list doesn't list serving sizes. The thyme for ex. has lots of iron, which I never realized, but it must be a heckuva lot of thyme to equal 276 calories. Wow. Ditto with all the other spices.

                        What about upma? Indian savory cream of wheat? You toast the cream of wheat (dry) in an cast iron skillet, which will add even more iron, then separately saute minced onions, add, mustard seed and udid (white) dal (you could just as well leave out if not readily available. It adds a nice nutty crunch, so you might substitute toasted pine nuts or cashews, but then add at the end.), curry leaves (about 6), and 1/4 tsp turmeric. Then put the toasted cream of wheat in, and then water and let simmer till the water gets absorbed. It's about 1:2 water:wheat ratio. It's delish. I make it a lot.

                        1 Reply
                        1. re: anzu

                          I second this. It's actually a very accessible dish to eat (very mild tasting breakfast food) and an easy dish to make. There are lots of basic recipes online if you need more detail. The consistency is a bit like thick polenta.

                          (I like adding more veggies to mine: peas and carrots, red peppers, capsicum, etc....)

                        2. uh, Mom, you're doing your daughter's research for her project??
                          I bet your teen daughter is able to google. here's a start -- search: high iron meal recipe

                          here's one page that came up:

                          then she can figure out almonds vs kale. Good luck to her!

                          1 Reply
                          1. re: NYchowcook

                            she didn't want to do something predicatable so she was asking for chowhound help...since i've come up with so many great ideas from ya'll

                          2. Cream of wheat, about as high in iron as you can get. Toss in some golden raisins too...
                            As recommended to my by the people working at the American Red Cross that were drawing blood for me prior to surgery. Claimed it boosts ones iron count, it did work for me.