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“Pump” it up Frittata & Vegan Iron Building Smoothie

Fermented food recipe

“Pump” it up Frittata & Vegan Iron Building Smoothie

Frittata with Shrimp, Spinach and Tomato

Low iron is a common health concern for many.   And, one of the best ways is to increase iron levels naturally through food, because your body can absorb them more effectively than when taken in supplement form.  This frittata is loaded with high iron foods.  Here are some things to consider when focusing on getting the right level of iron.

1.  You are what you digest.  By this, I mean that iron is absorbed best when combined with the right foods.  Combine iron rich foods (spinach, eggs, shrimp) with foods high in vitamin C (tomato).  See below for a more detailed list of iron and Vitamin C foods.

2.  Iron absorption is inhibited by certain foods. Isolated soy, tea, coffee and calcium rich foods and red wine should be consumed away (at least 2 hours) from iron rich foods. A 1983 study in the “American Journal of Clinical Nutrition” found that consumption of a cup of coffee with a hamburger meal decreased iron absorption by 39 percent, while consumption of a cup of tea decreased iron absorption by 64 percent. Tannins and polyphenols in green and black tea hinder iron absorption, notes the National Institutes of Health Office of Dietary Supplements.

Pump it up with this awesome frittata which is great for breakfast, lunch or dinner!  Serves 6.

  • 4 tablespoons unsalted organic butter or ghee or coconut oil
  • 7 ounces cleaned, deveined shrimp, halved lengthwise
  • 4 oven roasted tomatoes, cut into wedges
  • 1 cup oven roasted morel mushrooms, chopped
  • 4 cups fresh spinach, chopped
  • 4 tablespoons chives, snipped
  • Sea Salt to taste
  • Freshly ground black pepper
  • 10 eggs (hormone free), mix well
  1. Toss the tomato and mushrooms on a pan and roast for 5-10 minutes at 400°F.
  2. Reduce heat to 350°F.
  3. Meanwhile, melt 1 tablespoon of the butter in a medium frying pan over medium heat. Increase the heat to high, add the shrimp, and sauté until they’re about three-quarters of the way done—crisp-tender and still translucent in the center.
  4. Add the tomatoes, mushrooms and spinach and sauté for 1 minute or until the spinach is completely wilted. Remove from heat and add the chives. Season generously with several pinches of salt and pepper.
  5. Place a 6-inch ovenproof nonstick skillet or well-seasoned cast iron pan (great way to increase your iron because small amounts are released while cooking) over medium heat. Add the remaining 3 tablespoons butter and swirl it in the pan to coat evenly. Add the egg and spoon the shrimp mixture into the center. Bake in the oven until the eggs are puffed and completely set in the center, about 10 to 12 minutes.


Iron Building Smoothie

This is for the vegans out there or anyone wanting to try to increase their iron levels with food.  Notice that there is no spinach in this one!  This recipe makes 2 large smoothies.

  • 1 banana
  • 1 orange
  • 2 cups pure filtered water
  • 2 tbsp pumpkin seeds
  • 1 tbsp flax or chia seeds
  • 1 tbsp hemp protein
  • 1 tbsp agave nector or coconut sugar or stevia
  • 1 tbsp hemp oil or EFA Oil Bend (Barleans is great…or Udo’s)
  • 1/4 tsp cloves (optional)


Simply blend and enjoy.

Nutritional Nibble:

Other foods high in iron: meat, clams, shellfish, eggs, beans and lentils, quinoa, spinach, spirulina, chlorella, kale, thyme, parsley, chia seeds, pumpkin seeds, nuts, morel mushrooms, dried apricots, prunes.

Combine with high vitamin C foods: broccoli, cauliflower, kale, (cabbage family), tomato, peppers, brussel sprouts, kiwi, mango, papaya, oranges, berries, pumpkin seeds, sweet potato

Avoid calcium rich foods: dairy, fortified nut and rice milks, soy, tofu, cheese, almonds, calcium supplements

Still having a hard time getting your iron levels up?

Maybe you have low HCL levels which are important for breaking down foods.  Did you know that your HCL levels slowly decrease after age 40?  See your nutritionist or naturopath for suggestions on how to address this.

Maybe you are not eating according to your metabolic type?  We are all biochemically unique and require different levels of vitamins and minerals.

Are you a long distance runner?  Did you know that the constant pounding as you hit a hard surface breaks tiny blood vessels in your feet and leaves you more suseptible to iron deficiency?

For more information, contact our holistic nutritionist for an individualized assessment.

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