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Iron Boosting Recipes

By Sharon Lehman on May 06, 2022

Iron is a mineral that’s essential for human health and survival. Its primary job is to produce healthy red blood cells and hemoglobin, which carries oxygen from the lungs to all parts of the body. 

Our bodies can’t make iron, so we need to get it from foods and recipes high in iron. Both animal and plant foods contain iron. Animal foods, including beef, poultry, and seafood, contain some of the highest levels of iron but leafy greens, beans, nuts, and seeds are also good sources. 

Chomps meat sticks are available in high-quality beef, turkey, and venison varieties and can help you meet your daily iron needs. Pairing several iron sources together is a great way to ensure you’re getting enough of this mineral. In this article, we’re sharing 3 tasty and easy high iron recipes made with Chomps products.

  1. Peanut Butter and “Bacon” Energy Bites 

Satisfy snack cravings between meals with these sweet and savory energy bites. They’re made with several iron-rich ingredients, including pumpkin seeds, oats, flax seeds, peanut butter, and Chomps Original Beef sticks. Just one ball will deliver about 5% of your daily iron needs.

Peanut Butter & Bacon Snack

Makes: 18 balls

Prep Time: 15 minutes

Cook Time: N/A

Total Time: 15 minutes


Ingredients 

½ cup raw cashews

½ cup raw pumpkin seeds

1 cup rolled oats

¼ cup ground flax seed

½ cup natural peanut butter

¼ cup maple syrup

1 teaspoon vanilla extract

2 tablespoons filtered water

2 Chomps Original Beef sticks, chopped into very small pieces

⅓ cup semisweet chocolate chips


Instructions

  1. Combine the ingredients:

Add cashews, pumpkin seeds, oats, flaxseed, peanut butter, maple syrup, vanilla extract, and water to the bowl of a food processor with a blade attachment. Process, pausing to scrape the sides of the bowl as needed until the mixture is blended and begins to pull together into a ball. If the mixture is too dry or crumbly, add a bit more water one teaspoon at a time.

  1. Mix in jerky and chocolate:

Add the chopped Chomps meat sticks and chocolate chips to the food processor. Pulse the mixture until the jerky and chocolate is evenly dispersed in the mixture.

  1. Shape into balls:

With clean hands, roll about 1 ½ tablespoons of the mixture into a 1 ½-inch ball. Place energy bites on a parchment-lined baking sheet or plate after rolling. If the mixture is sticking to your hands, dampen your hands with water. Repeat until you’ve used up all of the mixture. You should get about 18 balls. 

  1. Chill the bites:

Place the baking sheet or plate in the fridge for 20 to 30 minutes to firm up the energy bites. Transfer energy bites to an airtight container and keep them stored in the refrigerator for up to 1 week.


Nutrition Information

For 1 ball:


Calories: 144

Total Fat: 9 grams

Saturated Fat: 2 grams

Cholesterol: 3 milligrams

Sodium: 47 milligrams

Carbohydrate: 12 grams

Fiber: 2 grams

Sugar: 6 grams

Added Sugar: 5 grams

Protein: 5.5 grams


2. Supreme Pizza Pasta Skillet

Each serving of this one-skillet, family-friendly iron-rich dinner will help you meet about 25% of your daily iron needs. Inspired by the toppings found on a supreme pizza, this pasta sauce is loaded with ground beef, Chomps Pepperoni Turkey meat sticks, red onion, bell pepper, black olives, and mushrooms. The beef and jerky are excellent sources of iron and using enriched pasta adds even more iron. 

Skillet Pasta

Makes: 5 servings

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes


Ingredients 

1 tablespoon extra virgin olive oil

1 pound 85% ground beef

2 Chomps Pepperoni Turkey sticks

1 cup finely chopped button mushrooms, about 4 ounces

1 cup chopped red onion, about ½ a large onion

1 bell pepper, seeds removed and chopped

1 14.5-ounce can fire-roasted diced tomatoes

12-ounces no sugar added marinara sauce

2.25-ounce can sliced black olives, drained

1 tablespoon Italian seasoning

1 teaspoon garlic powder

1 1/4 cups of water

8 ounces enriched rigatoni or ziti pasta

½ cup shredded mozzarella

¼ cup fresh basil leaves, finely chopped


Instructions

  1. Brown the ground beef:

Heat the olive oil in a large skillet set over medium-high heat. When the oil is warm, add ground beef. Use a spoon to break the beef up into crumbles and cook for 5 or 6 minutes, or until no pink remains.

  1. Saute the jerky and vegetables:

Add the Chomps Pepperoni Turkey sticks, mushrooms, red onion, and bell pepper to the ground beef. Cook for 4 or 5 minutes over medium-high heat until the vegetables begin to soften.

  1. Add sauce ingredients:

Add the diced tomatoes, marinara sauce, black olives, Italian seasoning, garlic powder, and water to the ground beef mixture. Stir to combine. Keep the skillet over medium-high heat until the mixture comes to a simmer.

  1. Cook the pasta:

When the sauce is simmering, stir in the pasta and reduce the heat to medium. Cover the skillet with a lid and cook for 8 minutes. Remove the lid and stir the mixture. Place the lid back on the skillet and cook for about 8 minutes more or until the pasta is cooked through.

  1. Garnish the pasta:

Uncover the skillet and top with mozzarella and basil. Keep over medium heat until the cheese just begins to melt, then serve.


Nutrition Information

For 1.5 cups:


Calories: 539

Total Fat: 25 grams

Saturated Fat: 8 grams

Cholesterol: 78 milligrams

Sodium: 686 milligrams

Carbohydrate: 46 grams

Fiber: 4 grams

Sugar: 7 grams

Added Sugar: 0 grams

Protein: 32 grams

3. Spinach Salad with White Beans and Jerky Bits

With a just a few ingredients, you can transform a lunch or dinner salad into an iron-rich meal. Spinach, which is a great source of plant-based iron, serves as the green base of this salad and is topped with even more iron sources including cannellini beans, Chomps jerky bits, sunflower seeds, and a soft-boiled egg. This salad provides you with close to 40% of your daily iron needs.

Spinach Salad with Jerky and Eggs

Makes: 1 serving

Prep Time: 15 minutes

Cook Time: N/A

Total Time: 15 minutes 


Ingredients

1 large egg

1 tablespoon balsamic vinegar

1 ½ tablespoon extra virgin olive oil

1 teaspoon dijon mustard

2 cups baby spinach 

½ cup canned cannellini beans drained and rinsed

1 Chomps Original Beef stick, cut into very small pieces

1/2 cup chopped bell pepper

¼ cup chopped red onion

¼ cup chopped avocado

1 tablespoon sunflower seeds


Instructions

  1. Boil the egg:

Place the egg in a small saucepan and fill with water to cover the egg. Set the pan over medium-high heat and bring the water to a low boil. As soon as the water boils, place a lid on the saucepan, turn off the heat, and set a timer for 6 minutes. When 6 minutes is up, remove and transfer the egg to an ice bath.

  1. Prepare the dressing:

Whisk together the balsamic vinegar, olive oil, and dijon mustard. Season with salt and ground black pepper to taste, if desired.

  1. Assemble the salad:

Place spinach on a salad plate or bowl. Top with beans, jerky bits, bell pepper, red onion, avocado, and sunflower seeds. 

  1. Top with egg and dressing:

Peel the egg, slice it in half, and place it on top of the salad. Drizzle the balsamic dressing over the salad just before serving.


Nutrition Information

Calories: 688

Total Fat: 44 grams

Saturated Fat: 9 grams

Cholesterol: 235 milligrams

Sodium: 585 milligrams

Carbohydrate: 45 grams

Fiber: 12 grams

Sugar: 5 grams

Added Sugar: 10 grams

Protein: 28 grams


Chomps meat sticks are available in 9 varieties, including Italian Style Beef and Salt & Pepper Venison. No matter which flavor is your favorite, each Chomps meat stick provides you with 6% of your daily iron needs. Chomps meat sticks are also low in carbs, free of added sugars, and high in protein, so they’re a healthy pantry staple no matter what eating style you follow.


Check out the full selection of Chomps products here and stock up on your favorites for easy snacking and iron-rich recipes.

About the author

Sharon Lehman

Sharon is an Integrative Nutrition Health Coach, and health and wellness writer. She specializes in intuitive eating, recipe development, food photography, and hormone health. She enjoys sharing healthy living tips and recipes on her blog: www.heartandstove.com

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