Iron and Zinc Rich Recipes for Fussy Eaters 

iron and zinc rich-recipes for fussy eaters 09
iron and zinc rich-recipes for fussy eaters


Iron and zinc rich recipes are crucial for fussy eaters. Studies show that if fussy eaters lack any micro-nutrients it will mostly be these two. While parents can talk to their doctor about any concern they may have, in this blog, we delve into some uncomplicated, easy-to-eat recipes and snacks brimming with iron and zinc to please even the fussiest eater, are provided.

Iron and zinc are indispensable for overall health, playing pivotal roles in growth, immune function, and even taste perception. These minerals are vital for maintaining energy levels, supporting cognitive development, and fortifying the immune system. Incorporating iron and zinc into the diet of a fussy eater is essential for ensuring their robust health and well-being.

Optimising Absorption

To maximise the absorption of iron and zinc, it is crucial to pair these nutrients with foods that enhance absorption. For instance, including vitamin C-rich fruits like oranges or strawberries can bolster iron absorption, while incorporating protein-rich foods such as cheese or nuts alongside zinc sources can facilitate zinc absorption.

Iron and Zinc Rich Recipes

Iron and Zinc Boosting Smoothie

Ingredients: Spinach, banana, almond butter, Greek yogurt, almond milk, honey.

Method: Blend spinach, banana, almond butter, Greek yogurt, almond milk, and honey until smooth. Sweeten to taste with honey.

Black Pudding Sausage Rolls

Ingredients: Black pudding sausage, puff pastry.

Method: Roll out puff pastry and cut into rectangles. Place a piece of black pudding sausage on each rectangle and roll up. Bake in the oven according to puff pastry instructions until golden brown and crispy. Serve with tomato sauce.

Turkey and Cheese Quesadillas

Ingredients: Whole wheat tortillas, shredded turkey slices, shredded cheese, capsicum (optional), salsa (optional).

Method: Place shredded turkey and cheese on half of a tortilla. Add bell peppers or salsa if desired. Fold tortilla in half. Heat in a skillet until cheese melts and tortilla is golden brown. Cut into wedges and serve.

Honey Glazed Salmon Bites

Ingredients: Salmon, honey, soy sauce, garlic powder.

Method: Cut salmon into bite-sized pieces. Mix honey, soy sauce, and garlic powder. Coat salmon pieces with the mixture and bake in the oven at 190°C, for 12-15 minutes.

Chocolate Peanut Butter Oat Balls

Ingredients: Rolled oats, peanut butter, honey, dark chocolate chips (optional).

Method: Mix rolled oats, peanut butter, honey, and dark chocolate chips (if using) until well combined. Roll into balls and refrigerate until firm.

Iron and Zinc Rich Recipes for Snacks 

Crunchy Chickpeas

Ingredients: Canned chickpeas, olive oil, garlic powder, paprika, salt.

Method: Rinse and drain canned chickpeas, then pat dry. Toss with olive oil, garlic powder, paprika, and salt. Roast in the oven at 200°C, until crispy, about 20-25 minutes.

Liver Pate on Whole Wheat Crackers

Ingredients: Liver pate, whole wheat crackers.

Method: Spread liver pate onto whole wheat crackers. Serve as a savoury and nutrient-rich snack.

Trail Mix with Pumpkin Seeds and Dried Fruit

Ingredients: Pumpkin seeds, dried apricots, dried cranberries, almonds.

Method: Combine pumpkin seeds, dried apricots, dried cranberries, and almonds to create a nutritious trail mix. Portion into small snack bags for easy grab-and-go snacks.

Dark Chocolate Covered Almonds

Ingredients: Dark chocolate chips, almonds.

Method: Melt dark chocolate chips in a microwave or double boiler. Dip almonds into the melted chocolate and place on a parchment-lined baking sheet. Allow the chocolate to set before enjoying.

Nut and Seed Butter with Apple Slices

Ingredients: Nut and seed butter (such as almond butter or tahini), apple slices.

Method: Simply spread your choice of nut or seed butter onto apple slices. The combination of nut or seed butter with the apple provides a tasty and nutrient-rich snack that’s high in both iron and zinc.

Iron and Zinc Rich Recipes Summary

With these simple yet flavourful iron and zinc rich recipes, even the most discerning eaters will enjoy nutritious foods packed with iron and zinc. Whether it’s a refreshing smoothie, a satisfying crunchy snack, or a delectable sweet treat, there’s something for everyone. Let’s embrace these nutrient-rich foods, and make mealtime a delightful experience for all!

If you have any concerns surrounding your child’s fussy eating, why not book a free chat with Marie-France, your Fussy Eater Specialist.

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