When you want meals that are nourishing, quick, and supportive of long-lasting energy, leafy greens are one of the simplest ingredients you can turn to. Spinach, kale, Swiss chard, and even watercress offer a natural boost of iron — something many women benefit from in midlife.
Pairing leafy greens with whole-food proteins and a warm one-pan cooking style makes meals easy, flavourful, and incredibly supportive for your body.
Here are a few beautiful, iron-friendly one-pan ideas to enjoy any day of the week.
One-Pan Garlic Spinach & Chickpea Skillet
Chickpeas add plant-based protein while spinach provides an easy iron boost.
Ingredients:
- 2 cups fresh spinach
- 1 cup cooked chickpeas
- 1 small onion, chopped
- 1 garlic clove, sliced
- Olive oil, lemon, sea salt
- Optional: paprika or turmeric
How to make it:
Sauté onion and garlic in olive oil, add chickpeas, then gently fold in spinach until wilted. Finish with lemon juice and a pinch of salt.
Simple, warm, and energising.
One-Pan Kale, Sweet Potato & Quinoa Mix
A colourful combination that supports steady energy.
Ingredients:
- 2 cups chopped kale
- 1 small sweet potato, cubed
- ½ cup cooked quinoa
- Olive oil, black pepper
How to make it:
Cook sweet potato until soft, then add cooked quinoa and kale. Stir until the kale softens.
Great for lunch or a light evening meal.
One-Pan Iron-Rich Breakfast Scramble
Eggs pair beautifully with greens and support balanced morning energy.
Ingredients:
- 2–3 eggs
- 1 cup spinach or Swiss chard
- Cherry tomatoes
- Pinch of sea salt
How to make it:
Sauté greens for 1–2 minutes, then add lightly whisked eggs and tomatoes. Cook gently until fluffy.
A Little Extra Boost
Iron absorption improves when paired with vitamin C. Try adding:
- Lemon juice
- Red peppers
- Tomatoes
- A small orange on the side
For additional nutritional support, many people choose clean supplements like LiveGood’s Organic Super Reds, which contains vitamin C-rich superfoods to support circulation, energy, and overall vitality.
⭐ Deeply Nourishing For The Body
Iron-rich, one-pan dishes are some of the easiest ways to support your energy, strength, and wellness throughout midlife. Leafy greens, simple cooking, and warm flavours make these recipes quick to prepare and deeply nourishing for the body. A few minutes in one pan can set you up for a strong, steady day.
