Iron plays a key role in energy, strength, circulation, and daily vitality — especially for women after 50.
Lentils and spinach are two of the most affordable, delicious, and efficient plant-based iron sources.
Together, they create simple meals that support healthy energy levels and steady wellness.
Here are three easy, nourishing ways to enjoy these foods every week.
1. Warm Lentil & Spinach Garlic Stew
A cosy, nourishing bowl perfect for lunch or dinner.
Ingredients
- 1 cup cooked green or brown lentils
- 2 cups fresh spinach
- 3 garlic cloves, minced
- ½ chopped onion
- 1 tbsp olive oil
- 1 cup vegetable broth
- Lemon wedge
- Salt & pepper
Why It Helps
Lentils provide plant-based iron and fibre.
Spinach adds iron + folate.
Garlic and olive oil support digestion and circulation.
A squeeze of lemon helps increase iron absorption naturally.
2. Iron-Rich Spinach & Lentil Stir Fry
Quick, light, and perfect with rice or quinoa.
Ingredients
- 1 cup cooked lentils
- 2 cups spinach
- 1 chopped tomato
- 1 tsp paprika
- ½ tsp cumin
- 1 tbsp olive oil
- Lemon or lime juice
Why It Helps
Tomatoes add vitamin C, which enhances iron absorption from the spinach and lentils.
This dish builds steady energy without heaviness.
3. Creamy Greens Lentil Bowl (With Super Greens Boost)
A clean, flavourful bowl loaded with nutrients.
Ingredients
- 1 cup cooked lentils
- 1 cup lightly sautéed spinach
- 1 tbsp Greek yogurt (or dairy-free alternative)
- Pinch of turmeric
- Pinch of sea salt
- ½ scoop LiveGood Super Greens
- Black pepper
Why It Helps
Super Greens adds minerals, phytonutrients, and natural antioxidant support — perfect for iron absorption and energy balance.
This bowl is simple, nourishing, and packed with gentle plant-based goodness.
Why Lentils and Spinach Are Strong Iron Choices
Lentils
✔ high in iron
✔ rich in protein
✔ excellent fibre source
✔ steady energy release
Spinach
✔ contains iron + folate
✔ supports circulation
✔ rich in antioxidants
✔ gentle on digestion
Paired together, they create affordable meals that support daily vitality.
How to Boost Iron Absorption Naturally
Iron absorbs best when paired with:
- lemon
- tomatoes
- oranges
- vitamin C-rich vegetables
- greens
- spices like turmeric
Adding even a small squeeze of lemon makes a big difference.
Delicious To Enjoy
Iron-boosting meals don’t need to be complicated.
Lentils and spinach make it simple:
Warm stews.
Quick stir-fries.
Greens-powered bowls.
Easy to prepare, delicious to enjoy, and deeply supportive for energy and wellness.
