Importance of Iron for Energy

A common reason for fatigue is iron deficiency.  Iron deficiency is labeled anemia and can be diagnosed based on low hematocrit, hemoglobin, and MCV on a Complete Blood Count (CBC). More common and less frequently tested by conventional medicine, iron insufficiency can be detected much sooner and therefore treated to correct fatigue before it progresses to frank anemia by running more precise blood tests.  To determine if iron insufficiency is a causative factor in fatigue, blood tests should include a ferritin, serum iron, and total iron binding capacity as well as a CBC.  
 

Iron is an essential mineral needed to transport oxygen to tissues.  It is also necessary for DNA repair and mitochondrial energy production.  Insufficient iron can cause anemia and symptoms of fatigue, pallor, hair loss, poor exercise tolerance, restless legs, and poor cognitive development in children.  Too much iron can accumulate in tissues and cause oxidative stress (called hemochromatosis).

Most iron comes from heme sources or animal protein. Because of this vegetarians are at risk for deficiency as are people who limit red meat intake for health reasons.  Others at risk include women with heavy menstrual bleeding, athletes engaged in intense endurance exercise, and people with impaired digestion and absorption. We encourage consuming iron-rich foods along with Vitamin C to increase absorption.  

How much do I need? The recommended daily allowance is 8mg for men, 19mg for women, and 27mg during pregnancy.  Individualized intake should be based on lab results including your CBC and ferritin. Often, we recommend around 40mg per day to correct deficiencies. Cooking in cast-iron skillets can also increase your intake – add 5mg per saucy, vitamin C-rich dish that you cook in cast iron.

Dirty Chocolate Cupcakes

Here's another of my favorite "dessert for breakfast" recipes! These chocolate muffins/cupcakes are filled with fiber-ful beets. Along with a bonus serving of veggies, you'll get compliments on the rich, moist flavor of these little guys!

Wet ingredients
2c boiled/roasted beets, rubbed of their skins and very soft (about 2 beets)
2 eggs
1/2c raw sugar
1t vanilla
1/4c coconut oil or butter
Mix very well with a hand mixer or in the food processor until light and fluffy

Add Dry stuff
2/3c each sorghum flour, rice flour, and tapioca flour (or 2c premixed GF baking mix or 1c wheat flour)
1/2 tsp xanthan gum (skip if using baking mix or wheat flour)
1/3c cocoa powder
2 t baking powder
1 t baking soda
1/2t salt
Mix together and add to beets, then add
1/2c chocolate chips
1 T to 1/2c water/almond milk to make the batter the consistency like cake mix.

Spoon into lined a cupcake pan (I like the little tiny bite-sized muffin pans). Fill cups generously (makes 12 normal sized cupcakes or 24 tiny ones)
Bake at 350 20-25 minutes until a toothpick comes out clean.  Don't overbake.

To make them cupcakes, top with a cocoa cream cheese frosting.  Note:  the red from the beets will bleed into the frosting if you make a normal white cream cheese frosting.  Just so you know - you might not care!

Autumn = apple pie (or gluten-free apple hemp breakfast tart!)

Dessert for breakfast - my favorite! My sweet tooth is always strongest first thing in the morning.  It could be the low blood sugar after a long night's fast, a lag in my circadian rhythm while tryptophan metabolism switches to preferentially producing serotonin (or feel-good chemical) instead of melatonin (our sleep-deep chemical), or maybe I just like dessert and when I eat it in the morning, I know I can balance out the sugar and calories with more activity throughout the day.

This is surprisingly easy to make if you put your Cuisinart to use!

Nutritional kudos:  vegan, rich in good fats and protein (from the nuts & coconut oil), provides a serving of high-fiber, low glycemic-index fruit, omega-3s from the hemp seeds.



Make a crust
In the bowl of the food processor, put about 1 cup of almonds, cashews, macadamias or a mix.  Chop for 30 seconds.  Add 2 spoonfuls of coconut oil, 1 spoonful sweetener (maple syrup, honey, non-GMO, fair trade raw sugar are our favorite choices), and a smaller spoonful of vanilla extract.  Pulse the mixer to make it dough-like. Add more nuts or more liquids as needed.  Pat it into a greased pan with a removable bottom.

Make the filling
Without bothering to clean out the food processor, switch the blade to the thin slicer.  Core the apples and push them through the slicer into the bowl with the crust residue.  Add another spoonful of oil & sweetener, maybe a smaller spoonful of cinnamon.  Pack the apple slices firmly into the crust, filling the tart pan to the very top.  Sprinkle generously with hemp seeds (or save a bit fo the nut crust and sprinkle that on top).

Bake at 375 or more if you are in a hurry (cover with foil so you don't burn the top if you are using higher temperatures).  Cook until it smells delicious and the apples are to the texture you like (I like them really soft - about 45 minutes).

Serve by itself or in a bowl with vanilla hemp milk or with Coconut Bliss "ice cream."  Easily keeps in the refrigerator for a few days, providing breakfast for dessert all week!