Raw, No-Bake, Snickerdoodle Cookie Dough Energy Bites

Anyone else enjoying memories of that radical thing we used to do, not that long ago, called “gathering IN-PERSON”?!

I am, and of course, my mind goes right to “snickerdoodle”, naturally!

Need a translator?  Here’s how that worked, for me:
Friends… Family… Loved Ones… Holidays… Christmas… Christmas Cookies… Snickerdoodles!

You’re still with me, right?

This recipe is so easy, we can enjoy these snickerdoodles any day; they’re not just for Christmas, anymore.   In fact, I recommend you always keep some in your freezer for that perfect any-time “snack-attack” (since it’s not like anyone’s just going to “drop in on you!)!

TOTAL TIME 10 minutes: 05 minutes PREP & 05 minutes Freezing time
YIELD: One Bakers’ Dozen of (13) Bite-sized “Balls”


  • 1 Banana, ripe
  • ½ Cup Almond OR Coconut Flour (Can use a blend)
  • 2 Tbsp. nut butter of choice
  • 2 tsp. pure maple syrup
  • 1 scoop Vanilla Complete Protein Powder, by Juice Plus
  • 1 tsp. Cinnamon
  • ¼ tsp. Nutmeg


  • 1 Tbsp. Coconut or Raw, Turbinado Sugar
  • 1 tsp Cinnamon

In a large bowl, mash your banana using a fork and stir in all your wet ingredients. In another bowl, stir together all flours, spices and the serving of Vanilla “complete”. Add dry ingredients to the wet. Stir until dough forms. Scoop 12-13 small balls of dough.

In a shallow bowl, stir together the Tbsp sugar and 1 teaspoon cinnamon. Roll each ball into cinnamon/sugar mix until completely coated.

Store in an airtight container in refrigerator or freezer.  Ready to eat when firm to the touch.

*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Real Foods for Lung Health and More

This Coronavirus thing, this social distancing thing, this working from home thing…. what a thing it can be! We are all feeling it, in one form or another and like all of you, i’m running through all the feels and processing it all -at least that which I can actually process, and surrendering to the unknown mostly, trusting in my own health and wellness lifestyle and sharing as much of it as possible with my circle. Because i’m hearing form many of you with increased anxiety over the additional uncertainties of it all, I wanted to share some of my favorite distractions, some of which involve my pets, always considered emotional support animals, and my kitchen, always part lab/part temple, to me.  Thanks to the extra time off due to Covid19, the moment, I’m making a few extra ferments that take 30-40 days to age just right, and creating “Quarantine Queue” content, finally starting up YouTube channels, and the like!
In the meantime, i’m HERE on this platform with you sharing some meal ideas to improve our immune system overall, as well as heal inflammation, strengthen our lungs, and reduce any upper respiratory symptoms which you might be facing:
  1. For lung health, incorporate pineapple or kiwi (or both!) into your meals. These each make great snacks, breakfast or dessert options, but might as well splurge and turn these into easy and fast meal replacement ideas, filled with beneficial nutrients by adding either fruit to a clean shake mix such as this kind
  2. To reduce inflammation, and benefit from antioxidants, eat ginger, turmeric, garlic, onions, regularly. Blend these together to make a great dip and base for a dressing  even, and enjoy with as many leafy greens and raw veggies as possible. Always a great way to eat, but vital right now! If you’re more in a soup mood,
  3. To up your intake of the most beneficial vitamins, A, C, and E, in order, include Carrots; Citrus, Bell Peppers, Papayas (green, or ripe), Avocado, Collard Greens,Sweet potatoes; and ¼ Cup sunflower seeds in your meals. Adapt any pesto recipe to incorporate sunflower seeds and collard greens in lieu of the other greens and nuts,and eat the finished pesto with carrots bell pepper “scoops” for a great solution.  Want an alternate pesto recipe featuring sunflower seeds? You’re in luck! Get the recipe HERE
  4. Eat 2 Brazil nuts, per day, every day, for selenium content which protects the body from infections and from damage caused by free radicals, among many other good things this little nut can do! I just use them as a snack item, but if you’re feeling extra ambitious, with a little extra time on your hands, save money and make your own DiY nut mylk right now
  5. Eat Walnuts daily, for their Vit E, anti-inflammatory properties, copper and folate, and above all, ability to reduce psychiatric stress which weakens our immune systems. BTW, Copper as a nutrient helps maintain the immune functions, and helps us absorb iron, which is what gives us energy, and we can all use more of that, only always! Try Walnuts with this great recipe for a yummy treat!!
If you do all this, you’ll reduce asthma symptoms, strengthen capillary walls, enjoy good energy levels, all for eating a few yummy meals with carefully created, easy-peasy recipes. Should you feel unable or unwilling to purchase and eat these ingredients, or cook your own meals, you can always choose to bridge the gap with my favorite “easy-button”, taking a variety of the whole food nutrition capsules or gummy-chewables twice a day and cover getting over 30 different fruits and vegetables into your daily diet, seeds, skins and all!
PS: Those weird parts like skins and seeds, among others,  are the ones that actually have the most beneficial compounds!  Here’s where you can order when you’re ready to get started! https://ninakauder.juiceplus.com/us/en/buy/capsules/juice-plus-fruit-vegetable-berry-blend-capsules.
Stay Healthy, Friends!
Please Strive to Remain Kind, Above All <3

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Super Spirulina to the Rescue

In this moment, where there’s increasing panic about Corona-virus or covid-19 getting out of hand (IMHO) I know it’s time to go back to the basics, and review stellar existing tools already at our disposal.

Spirulina is an important nutritional supplement for anyone with any chronic illness or symptom, or for anyone who wishes to help prevent illness or symptoms in the future. I can’t ever think of healing without first thinking of Spirulina as the preferred tool I would lean on heavily, and here’s why:

Spirulina, simply put, is THE most nutritionally complete of all foods, with countless uses as a supplement for maintaining good health and even preventing diseases. It is an army of warriors, loaded with critical nutrients and antioxidants, including protein, complex carbohydrates, a bio-available, plant-based source of iron, B-complex vitamins, and A and K vitamins, too. It’s the darkest blue green algae, borderline green-black in color, that’s rich in chlorophyll, fatty and nucleic acids, and lipids, too. Spirulina is loaded with gamma-linolenic acid, or GLA, a compound also found in breast milk that helps develop healthier babies.

If you’re headed in a plant-based direction, you’ll be thrilled to know that 60% of Spirulina’s dry weight is protein, which is essential for cell growth and regeneration, making this a brilliant replacement for fatty meat and dairy products, without any of the liabilities those come with (i.e., cholesterol, CVD, inflammation, etc). Here in South Florida, we are so fortunate to have some of the cleanest of all Spirulinas, grown locally in Vero Beach, part of Florida’s treasure coast. It’s grown in sterile tanks, kept at highest purity, more so even than the Hawaiian ones claim, and then flash frozen. More about that later, and how to buy your own supply, exponentially more potent than any powders or pills on the market.

Spirulina has a completely unique composition of phytonutrients, including chlorophyll, phycocyanin and polysaccharides, that can help as a detoxifier, purging toxins from the body. 270 children in Chernobyl consumed five grams a day for 45 days resulting in Radionucleides lowered by 50% and allergic sensitivities were normalized. In 1994, a Russian Patent was awarded for Spirulina, deeming it a medical food for reducing allergic reactions from radiation sickness.

Spirulina is not just valuable, but essential for removing heavy metals such as mercury, aluminum, lead, cadmium, and toxic copper from the liver, reproductive system, intestinal tract, thyroid, and brain. Getting rid of these metals removes some of the most favored food of viruses, which are behind symptoms to many chronic illnesses, including autoimmune diseases.

When consumed within 24 hours of each other, barley grass juice powder, Spirulina, cilantro, wild blueberries, and Atlantic dulse provide THE most effective method on the planet of removing heavy metals. These foods each have their singular strengths, performing slightly different roles in the detoxification process. During the removal process, metals can get “dropped” or dispersed back into the organs, at which point another member of the team will swoop in, grab the metal, and continue the journey toward the finish line. On its own, each individual player isn’t 100 percent effective; as a team, they are your anti–heavy metal secret weapon!

The beta-carotene content found in spirulina is ten times more concentrated than even carrots.In fact, Spirulina is THE richest beta-carotene food, and provides a profusion of additional carotenoids including yellow xanthophylls.

Iron is essential for building a strong internal system,  yet it is one of the most common mineral deficiencies (zinc is the most common). Spirulina is rich in iron, magnesium and trace minerals and is easier to absorb than iron supplements and gives you an alternative to eating meat for iron. Ten grams of spirulina can supply up to 70% of the minimum daily requirements for iron.

Healthy flora is one of the foundations of good health. It increases the body’s ability to absorb nutrients from the foods we eat and helps protect against infection. Spirulina  is a builder of beneficial flora such as lactobacillus and bifidobactria, needed in the digestive tract to promote healthy digestion and proper bowel function, while it also suppresses bad bacteria like E. coli.

Spirulina increases stamina levels in athletes and its rich nutrient content and bioavailable protein content helps build muscle mass. It can curb hunger that may develop during demanding training routines, helping to maintain an athlete’s ideal body weight.

Other Potential Benefits: Promotes healthy eyes, great for anti-aging, helps protect against infection, great for digestive health, increases absorption of nutrients from food, eliminates mercury and other deadly toxins commonly inside the body, helps prevent the onset of cardiovascular diseases, and more.

Healing Tip: High-quality spirulina is the best protein powder you can use in morning drinks and smoothies.  It is the easiest to digest and by far the most beneficial out of all the protein powders. It deeply replenishes the body with much needed mineral and micro-nutrients. It’s a whole food vitamin and mineral, along with protein powder,
packed into one.

Tasty Tip: Sprinkle over watermelon or add to Thai coconut water; also delicious with pineapple in a smoothie!

Check out my recipe for Spirulina Scallion Vinaigrette.

This was introduced at the 2020 Kaikai plant based dinner, to rave reviews!




Spirulina: Where to get yours? Lastly I get my Spirulina from Spirulina4Life and I highly recommend it! Barbara Bechtel is my representative and you can contact her at (786)385-0422 or head over to Spirulina4life.com

Be sure to join my Meal Prep CommUNITY on facebook so you can be a part of prepping for success each week!

Let me know below in the comments how you like to use Spirulina

Article Sources:


In summary, what more could you possibly want?!

This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Read more about Chef Nina and her love for helping others succeed.

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.


Have you used Nutritional Yeast before? How have you used it? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

Click here to read more articles and recipes



This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Spirulina Scallion Vinaigrette

What a blast it was creating a 5 course menu for 100 lucky visitors to Kai Kai farms in Indiantown last week.

I’m just now starting to recover my energy and will be posting photos over on Facebook of some of the dishes and lovely people who were on my team, as well as you, the guests it was such a joy to cook for!!

This was the recipe that more of you asked for than any other, so here it is in “home-sizes”.   You didn’t want it for 100 people did you?!  😉

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Author: Nina Kauder

  • Prep Time:15 minutes, no cook time 😉
  • Yield:2 cups (12 servings as dressing, 6 as marinade)
  • Method: Oven & Blender
  • Cuisine:Vegan, Gluten-free, Dairy-free


4 Scallions, grilled, or oven-roasted till caramelized

1 Cup Spirulina Kombucha (can substitute with plain Apple Cider Vinegar)

½ Cup Maple Syrup

½ Cup Liquid Turmeric Extract – ask your local juice bar to juice some fresh turmeric root

1 tsp Dijon Mustard

S&P to taste (optional)

Health Benefits:

Scallions are rich in Vitamin K, which helps your blood clot and keeps your bones strong.

Turmeric cleanses deep toxins from the liver.

Maple Syrup (the real kind) fuels liver cells.

Spirulina is a high protein green, helps prevent heart disease and has positive implications in managing diabetes, too.

Kombucha contains anti-oxidants and can kill bacteria.

Dijon Mustard is rich in Selenium, which plays a key role in healthy thyroid function.


Preheat Oven to 425 degrees. Trim scallions, removing an inch of root end and place long scallions in a high heat oven (425 degrees) or use a BBQ grill, dry cast iron pan or griddle. Cook 5 minutes undisturbed, then turn and cook another 5 minutes till crisp. Remove from heat and set aside to cool down while proceeding with next steps.

In high speed blender, briefly blend together the kombucha (or vinegar and optional spirulina), maple syrup, and liquid turmeric on low speeds. Add in the cooked scallions, and puree till all ingredients blend together and taste for any salt or pepper you might still want to add.

Pour into a glass jar or bottle. Dress, then toss your salad greens with a light coating, or serve alongside lightly steamed vegetables.


  • This recipe is a NO Oil recipe. To learn why I no longer cook with oil, click here:
  • Kept refrigerated, this dressing will keep up to two weeks
  • Alternatively, this could make a great marinade for pressed, cubed tofu, marinated and baked.

Raw Chocolate Mousse – Aztec Style!

This Valentine’s day, I return to my Raw-Vegan roots to re-create a classic, that now honors our current wellness paths, skating through Keto, Paleo as well as Vegan.  Either way, it’s a classic, this time with an Aztec twist!

Enjoy the healing & aphrodisiac qualities and if you do try it out, please tag us at  #practicalwisandwellwithnina so we can enjoy your experience too!

Raw Chocolate Mousse – Aztec Style!

Author: Nina Kauder   

  • Prep Time:10 minutes, no cook time 😉
  • Yield:2 cups (8 “shot-glass” servings or 4 desserts)
  • Method: Food Processor or Blender
  • Cuisine:Keto, Vegan, Paleo, Pegan, Gluten-free, Dairy-free

Printer Friendly Version


-8 Dates, Soaked, with pits removed – see instructions below to make “date paste”

-1 Haas-style Avocado, pit removed

-1 Cup UNSWEETENED Non-Dairy Nut Milk, or Grain Milk if not concerned with Paleo/Keto

-½ Cup Coconut Butter, aka “coconut manna”

-½ Cup Cacao, Cocoa, or Carob Powder

-1 tsp Vanilla Extract

-½ tsp Cinnamon, to taste

-Chili Powder, to taste (try Ethiopian Berbere spice, for more floral notes with your heat!)

Health Benefits:

Cacao – Highest Plant-Based Source of iron, with 40 times the antioxidant power of blueberries, and more calcium than cow’s milk

Avocado – More potassium than bananas, loaded with beneficial fiber, can lower cholesterol and triglycerides

Dates – Reduce your blood pressure, help maintain bone mass and blood sugar balance

Coconut – A good source of

Cinnamon – Anti-diabetic with impressive anti-inflammatory properties

Berbere – Improves circulation, heart health and helps fight ulcers and prostate cancer.


Soak dates overnight in just enough water to cover. Once plumped, discard pits and puree the hydrated “flesh” of the dates using your blender or food processor, along with the soaking water to make your date paste.

Combine the date paste and all the rest of the ingredients in the bowl of your food processor and blend till silky smooth. Remove and place in fridge or freezer as it can be served as a pudding or rich “nice cream”, full of pleasure and medicinal benefits! Cheers!!


  • Kept frozen, this dessert makes a great “nice cream”!
  • Once refrigerated, this will keep up to a week.
  • This recipe is a NO Oil recipe. To learn why I no longer cook with oil, click here
  • Carob, as a substitute, is a star with its own merits: It’s a fine source of calcium and antioxidants, without any oxalates, is high in fiber, virtually NO-fat AND relieves diarrhea (amazing #amiright?!)
  • If you like your dark chocolate just a little sweeter, you can add stevia, though I much prefer using 4 more soaked dates or another teaspoon(s) to taste, of Maple Syrup if desired. Stevia will keep it Paleo/Keto if that’s important to you. The addition of chili powder and cinnamon should keep this from needing to be any sweeter, though!

Who really needs Iron, anyway?

Plant- Based Superfood Sources of Iron:  Who really needs Iron anyway?

You do, for sure! Yep, I don’t even know you, we haven’t talked,  met, and I don’t even have a client intake form for you.

Yet, this much I know:  You.  Need.  Iron.

But, I’m cheating here, because, really, EVERYBODY needs Iron.
Amazingly, it IS possible that we can all get sufficient iron without having to resort to eating meat. Let’s restore our good health, enjoy better karma, all while we protect the planet and its creatures. Rejoice!

Iron is the mineral critical for circulating oxygen to our red blood cells throughout our body. Iron gives us energy.

Anemia, an iron deficiency, leaves us feeling EXHAUSTED, and short of breath – and no one’s got time for that!  Thing is, most doctors still, to this day, think needing Iron means “eat more steak”, and for those of us in a plant-based, cruelty-free YOU-niverse, that’s just not going to cut it!

Plant-Based, Iron-rich alternatives require learning how to minimize iron loss, get the right intake, and maximize Iron absorption.

Before we get to the foods which offer optimal amounts of Iron, let’s first make sure you’re not inadvertently blocking your Iron uptake! For instance, did you know that Antacid medications restrict iron absorption?

The following list of foods can inhibit iron absorption for as much as 2 hours before and after iron-rich meals:
Caffeinated beverages, i.e., sodas, coffees, any teas (black, green, white) even peppermint tea, red wine, calcium supplements, eggs and dairy.  Side note: dairy is highly inflammatory, and therefore “bad news” most everywhere, not just near iron intake!

How do I increase Iron absorption?
Include Vitamin-C rich foods whenever you’re eating Iron-rich foods. Get creative with pairings and serve any of these alongside, in the same meal:

Apricots, bell peppers, broccoli, cantaloupe melon, cauliflower, all citrus fruits, kiwi fruit, leafy green vegetables, mango, papaya, pomegranate, prunes, raisins, strawberries, sweet potatoes, and tomatoes.

 And finally, the actual list of foods rich in Iron: 

  • Hemp hearts, a nutrient-dense food with much of what our body needs for good bone health: magnesium, phosphorus, potassium, calcium, copper, iron and zinc.
  • Pistachios, one of the healthiest nuts available due to their high content of protein, calcium, iron (almost 5 mg of iron per cup), copper, oleic acids, and antioxidants such as vitamins A & E, and a healthy ration of beneficial fatty acids. . A 1-ounce serving of these nuts (approximately 49 pistachio kernels) contains 6 grams of protein (Self Nutrition Data, n.d.).


  • Spirulina, a blue-green algae, loaded with powerful benefits including a source of plant-based iron.  Among the long list of benefits of this superfood, it has known anti-toxic properties, useful to counteract pollutants in the body, including fluoride, iron, lead, mercury, and arsenic, especially when taken alongside Zinc.  It also supports mental health and well-being as it is a source of the amino-acid tryptophan which regulates healthy serotonin levels.


  • Apricots, incredibly high in minerals and rich in beta carotene, are one of the most healing fruits you can eat. They are one of the best sources for organic iron and cobalt making them very beneficial for anemia, digestive disorders, and reproductive health. Apricots are highly beneficial for autoimmune disorders such as chronic fatigue syndrome, rheumatoid arthritis, fibromyalgia, asthma, lupus, colitis, IBS, and PCOS.

(Tip: Look for wild and/or organic varieties without any preservatives such as sulfur dioxide. A handful of dried organic apricots each day is a fantastic snack that can help keep you energized and focused throughout the day.)

  • Lentils, rich in iron, protein, and fiber, with B vitamins, zinc, magnesium and potassium (great for keeping sodium in check) among the most helpful of other nutrients. This combination makes lentils a great addition to a healthful diet. Each cup of cooked lentils contains over 6 milligrams of iron and more than 17 mg of protein.
  • Soy products, just a half-cup serving of tofu contains more than 6mg of iron and about 10 g of protein.

(Tip: A great cooking tip is to season the hot oil you cook it in (cooking in seasoned wok or cast iron pans recommended) with salt & pepper to flavor your tofu instead of seasoning the tofu before you start.  If you salt it (or any other foods in advance, you’ll draw out the liquids, leaving behind a tougher, drier item which will surely leave you unhappy with results).

  • Tempeh and Natto are other soy products which contain significant sources of iron and additional health benefits, particularly since they are fermented, a process which enriches the nutritional profile of each ingredient, digestibility, and delivers the probiotics needed to restore your gut balance.

So, how much Iron do any of us need? According to the NIH, we should get the following daily iron intake in milligrams (mg):

  • infants 7–24 months, 11 mg
  • children aged 2-11 years, 13-15 mg
  • teens 12-19 years, 16 mg
  • women 19-50 years, 18 mg
  • adult males, 8 mg

And, yes, amounts can still vary, person to person. Keep in mind that babies are born with a reserve of iron, which comes from their mother’s blood while they are in the womb.

In joy, and good health…
Chef Nina

*Anyone who is concerned that they may not be getting enough iron from their diet should speak to a doctor or dietician*

Be sure to check out all the Salad Squad Events in order to help ease your access to all these amazing sources of iron everyday!



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