Best Iron Vegan Breakfast Food in 2022

Iron Vegan Breakfast Food

If you are looking for an Iron Vegan Breakfast Food recipe, you've come to the right place. This recipe combines iron-rich foods like cashews, sesame seeds, and quinoa with sweet banana for a delicious breakfast on the go. Iron-rich foods like these are also great snacks and are a delicious dessert option. But what are they and how do they work? Let's find out. Listed below are some of my favorites!

Steel cut oats

There's nothing wrong with starting the day with a hearty, plant-based breakfast. Steel cut oats are a quick and convenient way to make this healthy meal. They're quick to cook and can be topped with nuts, fruit, and seeds. And because they're vegan, you can substitute any ingredients you would use for other vegan breakfast options. Here are some options to try:

Steel-cut oats are a delicious way to enjoy a vegan breakfast. These oats are more textured than Old Fashioned oats, making them feel like a warm hug in the morning. These oats also have slightly more fiber and protein than rolled oats. If you don't care for the texture, you can always substitute regular oatmeal for a vegan breakfast. Just make sure you add a few raisins or other nuts to the oats.

You can also add a teaspoon of salt to your steel-cut oats. It won't make them taste salty, but it will wake up the oats' flavor. Keep in mind that you'll need to simmer the oats for about 20 minutes, stirring occasionally, to prevent them from sticking. If you're going to eat them over a week, you'll have consumed 14 packets of sugar. And since steel-cut oats keep well in the fridge, you can keep them warm.


In addition to its high iron content, quinoa has other important properties, such as folate. The vitamin plays a critical role in DNA synthesis, and insufficient levels are linked to neural tube defects in babies. It is available in the form of folic acid. However, you can substitute this synthetic form with plant-based milk. However, when you're planning to consume quinoa as a breakfast food, you should consider its high folate content.

To make your own quinoa pudding, you can simply combine the ingredients for a nutritious and delicious breakfast. Rinse the quinoa in a fine mesh strainer and drain well. You can agitate the seeds by swishing them around in the sieve, and then stir them in a saucepan of water or oil. You can also cook the quinoa ahead of time and store it in the fridge.

Another benefit of quinoa is its protein content. Just one cup of cooked quinoa contains 8.14 grams of protein. These amino acids are essential for immune function, muscle development, and other vital functions. Lysine is a particularly important amino acid, and quinoa is an excellent source of this. It also contributes to growth and development. It is a very nutritious and delicious alternative to traditional wheat products.


Tofu is a great option for breakfast. You can cook it just like eggs, or add a few clever spices. You can also serve it in a burrito bowl! To make it even easier, you can break it up into bite-sized pieces. Then, sprinkle it with salt and pepper and stir it around frequently. The bottom of the pan is a good place to scrape the tofu, so it doesn't stick to the pan.

Lentils are an excellent source of iron. Half a cup of lentils contains 6.59mg of iron. Other plant-based foods high in iron include spinach and lentils. Tofu also provides protein, magnesium, phosphorus, and B vitamins. It also works well in recipes. You can also try a delicious recipe with tofu and blackstrap molasses. It also contains plenty of veggies and quinoa.

Tofu is an excellent source of iron, calcium, and thiamin, which is essential for energy metabolism. In addition to iron and calcium, tofu is high in phytonutrients, which may contribute to preventing diseases. Isoflavones, the plant compounds found in tofu, have been linked to a reduced risk of breast cancer and may also have a cholesterol-lowering effect. They may also enhance cognitive function in post-menopausal women.


Using kale as an iron vegan breakfast food may sound strange at first, but this ancient green can actually be quite beneficial. Iron is a mineral that our bodies need in order to function properly. Unlike animal products, however, iron is more easily absorbed by our bodies when we eat plant foods. This is because plant foods are rich in beneficial phytochemicals, including vitamin C, that help us absorb the iron.

In addition to being a rich source of iron, kale is also high in protein and phytochemicals. It is important to pair this superfood with foods rich in vitamin C. A great way to do so is by eating a bowl of kale with a slice of tomato and lemon juice. You can also make kale chips and serve them alongside fruit, including oranges and garlicky lemon tahini dip. This recipe is also ideal for picnics.

Raw cashews are also an excellent source of iron. They are a healthy alternative to peanut butter and contain plenty of vitamin B6. They are also rich in magnesium, which helps regulate blood pressure and improves digestion. These vegan breakfast foods also provide great energy. The iron in kale can make you feel more alert and energized throughout the day. And, of course, there are a variety of vegan snacks that you can enjoy throughout the day, from smoothies to granola bars.

Tofu scramble

Tofu scramble is a fantastic way to start your day. This simple dish combines tofu with diced vegetables, spices, and non-dairy milk. Cooking tofu on a medium heat will help it release its water content while combining the flavors of the vegetables. After about five minutes, tofu crumbles should be soft and dry. You can serve this dish plain, or top it with vegan bacon bits, such as vegan bacon bits.

Tofu can be eaten plain or with additional toppings. Tofu is a perfect source of protein, so try to find extra firm varieties. For a flavor booster, add turmeric. Use fresh garlic or onion, if available. If you're on a gluten-free diet, skip the bread entirely. You can also add a pinch of turmeric for color. You can also use garlic and onion powder, which add a savory flavor and color to the dish. Turmeric adds a slightly earthy flavor and a dark yellow color. You can also use bragg's liquid aminos or smoked paprika instead of salt.

Tofu scramble can be customized with any vegetables, spices, and salt. If you're cooking for a crowd, you can serve it with salsa, avocado, and vegan butter. To make it more nutritious and delicious, you can serve it on regular toast or in a skillet. You can even add avocado to your scramble for a tasty and delicious meal. Tofu scramble is the perfect breakfast for anyone!

Kale chips

If you are looking for an iron-packed, vegan breakfast, kale chips are an excellent choice. Baked kale chips are low in calories and contain high amounts of vitamin A and C. You can add them to smoothies or sandwich fillings for an easy, nutritious meal. And because kale is so high in iron, it is an excellent source of iron. For optimal results, make sure the kale is clean, dry and massaged with seasonings before putting in the oven.

Wash and dry kale thoroughly before making chips. To get the best result, apply olive oil to the kale leaves. Make sure to massage the leaves with the mixture to evenly coat them. Do not heat the mixture above 120deg C or 250deg F. Using a dehydrator will help keep the kale crispy for longer. Just keep an eye on them and make sure they don't steam too much.

Kale chips are an excellent snack because they are low in calories and carbs. You can buy kale chips at your local supermarket, but you can also make your own at home using the recipe from the Plant-Powered Athlete cookbook. The homemade version is richer in flavor and packed with essential nutrients. Plus, they are free of pesky preservatives and conventional chemicals. And it's even better to make your own at home, since you don't have to deal with the high cost of purchasing them in stores.

Kori Gorman

September 2019 to Present
Eatertainment Events & Catering - Director of Catering & Events

January 2011 to July 2019
Presidential Gourmet – Account Manager

January 2009 to January 2011
Elements Event Management and Polson Pier

April 2005 to January 2009
Catering by Davids and Rose Reisman Catering - Director, Corporate, Social and Event Catering

November 2003 to April 2005
Sen5es Catering – Director of Catering

November 2000 to September 2003
Vision Group of Companies – Senior Account Manager

May 1998 to November 2000
Skydome Food Services (Great Moments in Catering) – Catering and Special Event Manager

September 1993 to May 1998
Design Exchange Catering Organization and McNabb Roick and Associates – Event Coordinator

Event Resume
The Black and White Polo Ball, CANFAR Fundraising Gala, The Globe and Mail’s 125th Anniversary, The National Post Launch, The Molson Indy Toronto, The Toronto International Film Festival (Opening and Closing Galas), Traveling Incentive Programs (Molson Breweries – Maui, Imperial Tobacco – Australia, Teleglobe, RBC Canada –Greenbrier Resort, FedEx – Niagara Falls) The Toronto Olympic Bid closing dinner gala for the IOC, Festival Schmooze for CHUM Television, The Much Music Video Awards, The Opening of the Vaughan Mills Shopping Center, Catering and event design for CBC’s 2011 Upfront, Shaw Media 2011 Upfront and CTV Upfront.

Memberships and Skills

May 2002 International Society of Meeting Planners Toronto, ON
Achieved Certified Event Planner Status
July 2002 Convention Industry Association International
Achieved Certified Meeting Professional Status
January 2001 to 2004 Meeting Planners International Toronto Chapter
Maintained Personal Membership
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Microsoft Office, Microsoft Outlook, ACT, Microsoft Excel and Power Point

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