Renewed, Recharged & Ready for the
l a m r o n new
Energy from the ground up
Tired? You may need iron, but you won’t want the side effects that usually come with it. Our Blood Builder® is clinically shown to increase iron levels without common side effects like nausea or constipation.†* It’s made with real oranges and broccoli, plus added nutrients, so you can build your blood without missing a beat.
LEARN MORE AT MEGAFOOD.COM
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.†Study Details at BloodBuilder.com
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Clean Eating 1 Renewed, Recharged and Ready for the New Normal
2 The Importance of Iron 3 All About Blood 4 Who Needs Iron? 6 Choosing the Right Iron Supplement
7 Eating For Energy 9 An Energetic Life 11 Build your Blood:
Renewed, Recharged and Ready for the New Normal The normal ups and downs and common little stressors of everyday life are fatiguing enough. But monumental changes in the wake of current events have left many of us lethargic, weary or just plain exhausted. Change of routine, lack of exercise, social isolation and ongoing uncertainty about the future increase stress and foster fatigue. And sleep disturbances can lead to daytime drowsiness and plummeting energy levels: in one survey, almost 77 percent of Americans say their sleep has been affected in the wake of the coronavirus situation. If you’re tired, all the time, it could be a sign of low iron. Changes in diet— like fewer vegetables, more takeout and lots of cookies during Netflix binges— mean you may be missing key nutrients. Certain foods, like chocolate, coffee
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and ice cream, interfere with iron absorption, and psychological stress can decrease iron levels in your body. And iron depletion is sneaky: you may not notice it at first, but as it progresses into full-blown deficiency, symptoms like weakness, fatigue and lack of energy become more obvious—and disruptive to your daily life. If this sounds like you, bloodbuilding supplements with iron can combat fatigue and improve energy levels—so you can feel refreshed, restored, and ready to dive into the new normal of day-to-day life.
PHOTO BY IKO-STUDIO/SHUTTERSTOCK.COM
What’s on your Plate?
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
The Importance of Iron
And iron is especially essential for building healthy blood, responsible for circulating throughout the body to nourish cells with oxygen and nutrients. Blood is made up of several components. One of the most important: hemoglobin, a protein in red blood cells that’s responsible for carrying oxygen from the lungs to the body’s organs and tissues and transporting carbon dioxide from organs and tissues back to the lungs. The body uses iron to make hemoglobin as well as myoglobin, another protein that carries oxygen to the muscles. All of the body’s cells contain some iron, but the majority of the body’s iron—about twothirds—is in the hemoglobin. Iron also plays an essential role in the process by which cells produce energy. Cells need iron to convert energy from the food you eat into adenosine triphosphate (ATP), the body’s primary energy source. Low levels of iron hamper ATP production, leading to fatigue and lack of energy.
Because you can’t synthesize iron, it has to be consumed through food or supplements. And while the body can recycle and reutilize iron, you lose some of this important mineral daily, and those lost stores must be replaced. If you don’t get enough iron in your diet, the body draws on iron stored in the muscles, liver, spleen and bone marrow to make up the difference— so, in the short term, you may not notice any obvious symptoms. But when iron stores in the body get too low, iron-deficiency anemia sets in. Red blood cells are diminished and contain less
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hemoglobin. Less hemoglobin means less oxygen transported from the lungs throughout the body—and less vigor and vitality. Some symptoms of irondeficiency anemia include fatigue, weakness, low energy, pale skin, cold hand and feet, dizziness or lightheadedness, and diminished concentration and memory. And people with iron-deficiency anemia are more susceptible to infections, so it’s crucial, especially now, that you get enough from food or supplements—even more important if you’re in a higher-risk category for iron deficiency.
PHOTO BY MIMAGEPHOTOGRAPHY/SHUTTERSTOCK.COM
You may not hear as much about iron as other nutrients, like vitamin D or calcium. But this vital mineral is critical for many physiological functions, including growth and development, oxygen transportation and energy production. Iron plays a role in the synthesis of neurotransmitters and hormones, and it’s also involved in elements of immune system function.
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
All About Blood
You may not give much thought to your blood (until you cut your finger or scrape your shin). But what exactly is this magical fluid? It’s a little more complicated than you might think. Blood isn’t just one “thing,” but is instead made up of multiple components, each with a specific function. Here’s a rundown of the primary parts of blood, and what they do in your body.
RED BLOOD CELLS, also called erythrocytes, make up about 45 percent of blood. Their production is regulated by a hormone that signals bone marrow to start the production lines. Marrow, the soft, spongy tissue inside bones, contains specialized cells called “stem cells” that have the potential to develop into red cells, white cells and/or platelets as needed. Once red blood cells are produced in the marrow, they’re released into the bloodstream, where they have an average life span of about four months. When they’re no longer able to function, the spleen absorbs them and recycles their iron so it’s available to generate fresh young red blood cells. WHITE BLOOD CELLS, also called leukocytes, are much fewer in number than red blood cells, accounting for only about 1 percent of your blood. But they’re crucial in the body’s immune system.
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Different types of white blood cells protect your body against illness and infections, flowing through your bloodstream and fighting off viruses, bacteria and other foreign invaders. Like red blood cells, white blood cells are produced in bone marrow. PLATELETS, or thrombocytes, make up the remainder of the blood and, like red and white cells, are produced in bone marrow. These tiny, plate-shaped cells are key in blood clotting; if you cut your finger, platelets rush to the site of injury and form a plug, or clot, to stop bleeding and begin the healing process at the source of the wound. Now, here’s how iron fits in to red blood cell production (in technical terms, called erythropoiesis). When you eat iron in foods or take a supplement, it’s absorbed through the gastrointestinal tract; from there, it binds to a specialized carrier protein called transferrin, which delivers it to all the cells in the body. The bulk—about 80 percent—is delivered to the bone marrow, where it’s used to make red blood cells. And iron isn’t the only nutrient needed for red blood cell production; vitamin B12 and folate also play important roles. Folate works closely with B12 in making red blood cells and helps iron function properly in the body—so if you’re considering an iron supplement, it should contain all three.
PHOTO BY BY RAMONA KAULITZKI/SHUTTERSTOCK.COM
PLASMA, the fluid portion, makes up about 55 percent of your blood. Composed mostly of water and salts absorbed through the digestive system, plasma is the transportation system, the mechanism by which other elements of blood are carried through the body’s vessels. Plasma circulates nutrients and hormones throughout the body, and carries away waste products generated by cells.
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Who Needs Iron? Iron in the natural environment is abundant—it makes up about 4 percent of the earth’s crust, more than calcium, magnesium or sodium. But despite iron’s prevalence on earth, deficiencies are more common than you might think. In fact, iron deficiency is the most pervasive nutrient deficiency worldwide. Even in the United States, some people may not get as much as they need on a daily basis. Who’s especially at risk for non-anemic iron deficiency: Any woman old enough to menstruate. Monthly blood loss through menstruation depletes iron, so women in their childbearing years need more of this important mineral than men do. Chronic loss of blood makes women more susceptible to iron deficiency and increases the risk of anemia. In fact, iron deficiency is the most common cause of anemia in women of childbearing age.
Pregnant women. Although menstruation pauses during pregnancy, the volume of blood in a woman’s body increases, so she needs additional iron for herself and her growing baby. Insufficient iron during pregnancy can increase the risk of premature birth and low birth weight, and can harm the baby’s brain development.
After pregnancy and birth, women who are breastfeeding need less iron, since most nursing moms aren’t menstruating for at least the first few months of breastfeeding. Breast milk draws very little iron from the nursing mom, and most newborns have enough iron stored in their bodies for the first four months of life. However, infants who exclusively breastfeed may need an iron supplement after their first four months of life.
People who take iron-depleting medications. Some prescription drugs can hamper your body’s ability to absorb iron. These include some antacids, cholesterol-lowering drugs, antiinflammatories like ibuprofen, and ulcer medications. Iron
supplements also interfere with the absorption of some drugs like osteoporosis medications or certain kinds of antibiotics, and oral contraceptives may increase iron to unsafe levels. If you take any of these, check your iron status with your physician. CONTINUED ON NEXT PAGE
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PHOTO BY SYDA PRODUCTIONS/SHUTTERSTOCK.COM
Breastfeeding women and infants.
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
How Much Iron Do You Need? Requirements vary widely by gender and across the lifespan, and can be influenced by diet and other factors. Current average daily recommended amounts in milligrams (mg):
Gender and life stage
Recommended* amount
Children 1 to 3
7 mg
Children 4 to 8
10 mg
Children 9 to 13
8 mg
Teen boys 14 to 18
11 mg
Teen girls 14 to 18
15 mg
Men over 19
8 mg
Women 19 to 50
18 mg
Women over 50
8 mg
Pregnant teens and women
27 mg
Breastfeeding teens
10 mg
Breastfeeding adult women
9 mg
Athletes, especially female athletes. Serious athletes generally need more iron than the general population, since iron is lost through sweat Blood loss in the urine and gastrointestinal tract, caused by microscopic lesions as a result of reduced circulation to the organs during exercise, can further deplete iron in athletes. Red blood cells may also be ruptured or destroyed during activities with repeated, forceful impact, like running (called “exercise-induced haemolysis”). And monthly blood
loss from menstruation puts female athletes at even higher risk. People with certain medical conditions. Gastrointestinal disorders like celiac disease that hamper the body’s ability to absorb nutrients can deplete iron, as can conditions that cause slow, chronic blood loss within the body, like ulcers, colon polyps or colorectal cancer.
Vegans and vegetarians. Anyone who avoids animal products may be especially susceptible to
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deficiencies, even if he or she eats plant foods with plenty of iron. One reason: iron in food comes in two forms, heme and non-heme. Meat, poultry and seafood are rich in heme iron. Plant foods contain non-heme iron, which may be less efficiently absorbed. In addition, phytic acid—a compound found in legumes, nuts and grains, usually abundant in plant-based diets— inhibits the availability of iron and other minerals. So vegetarians or vegans may need almost twice as much iron as the normal RDA.
PHOTO BY ARTEM VARNITSIN/SHUTTERSTOCK.COM
*National Institutes of Health, Office of Dietary Supplements
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Choosing the Right Iron Supplement
MegaFood Blood Builder is a unique iron supplement that’s been clinically shown to increase iron levels, without common gastrointestinal side effects like nausea or constipation (because that’s just no fun).* In a study with the University of Maryland School of Medicine, participants took a daily dose of Blood Builder and were examined across an eight-week period, during which researchers recorded their iron stores and any side effects, like constipation and nausea. After the eightweek period, study participants
showed statistically significant improvements in every measure of iron status—with no constipation or nausea. MegaFood Blood Builder can be taken any time of day, even on an empty stomach, without making you queasy. And it contains additional nutrients that support your body in building the blood it needs—like vitamin C, which helps the body absorb iron, increasing its stability and solubility.* Blood Builder also contains vitamin B12 and folate. Both these B vitamins play important roles in energy metabolism, working
together with iron to promote stamina and reduce fatigue.* And like all MegaFood supplements, Blood Builder is made with nourishing, whole foods, like beet root and organic oranges. Each tablet delivers a gentle and effective 26 mg of iron per serving; convenient mini-tablets are also available. And MegaFood Blood Builder is 100 percent vegan and crafted with foods that support regenerative agriculture—practices that nurture the soil, promote more nutritious foods, and play a part in reversing climate change.
- PAGE 6 *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.†Study Details at BloodBuilder.com
PHOTO BY MONKEY BUSINESS IMAGES/SHUTTERSTOCK.COM
When it comes to iron supplements, choosing the right one is important. Many supplemental forms of iron are hard on the stomach and can cause nausea and constipation. They must be taken with food, and most aren’t readily absorbed by the body—so while you may be taking an iron supplement, there’s no guarantee your body’s iron stores will actually increase.
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Eating For Energy
1. OATMEAL BREAKFAST BOWL. Oats are an excellent
source of complex carbs and fiber to lessen drops in blood sugar that lead to fatigue.
Eat for energy: top cooked oatmeal with a spoonful of almond butter and a handful of chia seeds for a power-packed breakfast with protein, fiber and healthy fats.
2. GREEK YOGURT. Yogurt is high in protein, to fuel your body, as well as beneficial bacteria.
Eat for energy: mix plain, unsweetened Greek yogurt with thawed frozen berries and sliced almonds for a satisfying afternoon snack.
6. GRASS-FED STEAK. Red 3. BAKED SWEET POTATO.
Sweet potatoes are a good source of potassium, and B vitamins, which help support energy.
Eat for energy: split a baked sweet potato and mix in a spoonful of honey and coconut oil for a warm, filling breakfast.
4. SPINACH SMOOTHIE. Spinach is high in iron to fight fatigue.
Eat for energy: puree spinach with milk or coconut milk, bananas for potassium and cooked beets for extra iron.
5. CELERY. It has an
extremely high water content— about 95 percent.
Eat for energy: fill celery sticks with almond butter for an easy snack, or make an energy-boosting juice of celery, green apples and ginger.
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meat is loaded with protein and B vitamins, especially B12, and it's rich in iron. And grass-fed versions have higher levels of omega-3 fats.
Eat for energy: add thinly sliced grass-fed steak to a salad of spinach and avocado cubes for a hearty afternoon snack.
7. APPLES WITH CINNAMON. Apples are rich in fiber—one apple has about 17 percent of the daily value.
Eat for energy: brush apple slices with coconut oil, sprinkle with cinnamon and bake till tender for a naturally sweet breakfast or mid-day snack.
OATS AND SPINACH BY NATALI ZAKHAROVA/SHUTTERSTOCK.COM, CELERY BY MRAORAOR/SHUTTERSTOCK.COM, YOGURT BY BAIBAZ/SHUTTERSTOCK.COM, APPLE BY NEW AFRICA/SHUTTERSTOCK.COM
Tired of being tired? Try these 14 foods to boost your breakfast, banish mid-day slumps and keep you going, all day long.
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
11. EDAMAME. These immature
soybeans are high in folate, as well as magnesium, protein and fiber: one serving has about a third of your daily needs. And they’re a good source of iron, to build red blood cells.
protein for sustained energy, as well as vitamin B12, which plays an important role in energy production. They’re also high in leucine, an amino acid that’s involved in the body’s production of energy.
Eat for energy: bake eggs, chopped greens and cheese in muffin tins for mini-frittatas, or keep boiled eggs in the fridge for an easy, energy-boosting snack.
12. PEANUT BUTTER.
Peanuts are an excellent source of tyrosine, protein and healthy fats to prevent mid-day slumps.
Eat for energy: puree peanut butter, whole oats and maple syrup in a food processor, and roll into balls for easy energy bites.
Eat for energy: defrost frozen edamame and serve cold, right out of the pods, or toss shelled edamame with sliced scallions, cooked quinoa and olive oil.
10. CANNED SALMON.
Salmon is loaded with protein and healthy fats, especially omega-3 fatty acids, which help reduce fatigue. And salmon is an excellent source of vitamin B12.
Eat for energy: mix canned salmon with minced onions, celery and fullfat Greek yogurt instead of mayo for an easy sandwich spread or dip.
13. CULTURED COTTAGE CHEESE. Cottage cheese is a
rich source of protein, and cultured versions also contain probiotics.
Eat for energy: combine cottage cheese with mashed raspberries and blackberries, and top with almonds or chia seeds for a sweet, filling breakfast or afternoon snack.
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14. HUMMUS. Chickpeas
are a good source of complex carbs, protein and fiber to keep energy levels steady; the tahini and olive oil add healthy fats.
Eat for energy: spread hummus and mashed avocado on wholegrain toast for a satisfying midday snack.
11. AVOCADOS. They’re
rich in healthy fats and fiber, as well as B vitamins needed for cellular energy production.
Eat for energy: toss avocado cubes with shredded spinach and olive oil, or make guacamole with celery sticks for dipping.
EGGS BY ALABASS27/SHUTTERSTOCK.COM, EDAMAME BY NIRADJ/SHUTTERSTOCK.COM, CHICKPEAS BY D_M/SHUTTERSTOCK.COM, AVOCADO BY BAIBAZ/SHUTTERSTOCK.COM, PEANUT BUTTER BY MELICA/SHUTTERSTOCK.COM
9. EGGS. They’re rich in
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
An Energetic Life
What you eat is important. But so is how you live. If you’re strained, drained and just-plain pooped, try these whole-body ways to increase physical, mental and emotional energy
Oxygen is vital to physical stamina, as well as stress-reduction and overall wellbeing. Try simple deep breathing exercises: inhale slowly into the abdomen to the count of four, gently hold the breath for two, then exhale for six. Set a timer for every hour or so, to remind you to breath.
2 / HYDRATE.
Like oxygen, water is essential to promote alertness and fight fatigue. Being even slightly dehydrated can drain energy and decrease focus and strength. Shoot for 64 ounces a day of pure, filtered water; add a splash of grapefruit or pomegranate juice to make it tastier.
3 / Sprint.
Interval training—intense bouts of exercise like sprinting or cycling fast for 30 seconds, followed by a slower pace for 60 seconds—boosts stamina and encourages the release of endorphins, the body’s feel-good chemicals.
4 / STIMULATE.
Exercise your brain, as well as your body; mental stimulation improves concentration, focus and energy. Learn a language, read one non-fiction book a week, do crossword puzzles or take an online dance class; learning new moves enhances brain activity (and you’ll get a little movement and fun).
5 / MEDITATE
Chronic stress saps energy, dampens mood. A simple daily meditation practice can ease tension and calm your mind. Try five minutes of focusing on your breath every morning, or try a meditation app with guided imagery.
6 / SLEEP.
Even small amounts of sleep deprivation increase fatigue, lessen productivity and dampen mood. Establish a steady evening routine, go to sleep at the same time every night, and keep your bedroom dark and quiet; use roomdarkening shades, earplugs and sound machines. If you haven’t slept, take an afternoon nap; a siesta can boost alertness, performance and mood. CONTINUED ON NEXT PAGE
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PHOTO BY BY LZF/SHUTTERSTOCK.COM
1 / BREATH.
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
7
/ RELEASE.
Holding on to anger and sadness drains energy and depletes mood. Let it out: write about your feelings, rage to a friend, do whatever it takes to release pent-up emotions. And don’t be afraid to have a good cry; tears release excess stress hormones like cortisol.
11 / CONNECT, with people. In-person contact is harder now than ever before. Take advantage of time with family, or those living in the same household; skip Netflix and play Scrabble, go for walks or just sit and chat. If you can’t get up close and personal, have a quality heart-to-heart every day if possible with a trusted friend—even if it’s over the phone.
8 / REFRAME.
Fear, worry and anxiety are natural and authentic emotions, but when they overtake optimism, they’ll suck the energy right out of your life. Reframe negative emotions and find ways to shift your outlook. Read motivational books, make a gratitude list of blessings in your life and surround yourself with positive, cheery friends.
9 / DISCONNECT,
from electronics—especially now. Too much time on Zoom meetings, social media and online news outlets saps mental stamina. Close your laptop, switch off the ringer on your phone, and do something physical; even a short, simple task can give your brain a chance to turn off and rest. Fold laundry, sweep the floor, run up and down the stairs for five minutes.
10 / CELEBRATE.
PHOTO BY FIZKES/SHUTTERSTOCK.COM
The best way to increase energy? Have fun. If every day feels like drudgery, it’s hard to rally. Even in stressful times, there’s always something to celebrate. Focus on those activities that inspire your mind and move your soul; vitality will flow naturally from joy.
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RENEWED, RECHARGED & READY FOR THE NEW NORMAL
BUILD YOUR BLOOD: What’s on your Plate?
Nourish your body, build your blood and put more pep in your step with these easy, iron-rich recipes.
Grilled Herbed Steak with Rainbow Slaw p. 13
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RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Sweet & Sour Edamame Salad with Spinach
SERVES 2. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 10 MINUTES. Ready-to-eat, iron-rich edamame makes this proteinrich, Asian-inspired salad a breeze to make. To take the leftovers for lunch, line the inside of an airtight container with spinach, spoon the edamame salad into the center and keep chilled until ready to eat.
11/2 tbsp 100% apple juice
1 tsp toasted sesame oil
1 tsp low-sodium tamari
2 tsp apple cider vinegar
11/2 cups frozen shelled edamame, thawed
Spinach Quinoa Bowl
2 cups baby spinach
SERVES 4. Iron-rich spinach and quinoa combine in this colorful, meatless bowl that comes together quickly for a healthy weeknight meal.
2 cups cooked and cooled quinoa 1/2 cup chopped walnuts 3 cups spinach
1 cup each grated carrots and beets
1/2 cup dried cranberries
1. In a small bowl, whisk apple juice, oil, tamari and vinegar. In a large bowl, combine edamame and carrots. 2. Add apple juice mixture to edamame mixture and toss to coat. 3. Add spinach to serving plates and top with edamame mixture, dividing evenly. PER SERVING (1½ cups edamame mixture and 1 cup spinach): Calories: 213, Total Fat: 8 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 20 g, Fiber: 9 g, Sugars: 8 g, Protein: 16 g, Sodium: 202 mg, Cholesterol: 0 mg
2 tbsp each balsamic vinegar and EVOO 1 tbsp Dijon mustard
1 cup peeled and grated carrots
1 tsp honey pinch each salt and pepper
1. Combine 2 cups cooked and cooled quinoa, ½ cup chopped walnuts, 3 cups spinach, 1 cup each grated carrots and beets and ½ cup dried cranberries. 2. Whisk together 2 tbsp each balsamic vinegar and EVOO, 1 tbsp Dijon mustard, 1 tsp honey and pinch each salt and pepper. 3. Store quinoa mixture and dressing separately; mix just before eating.
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RENEWED, RECHARGED & READY FOR THE NEW NORMAL
1. In a large shallow bowl, combine garlic, parsley, 2 tbsp vinegar, mustard, 1 tsp olive oil and ½ tsp pepper. Add steak, turning to coat. Cover and refrigerate for at least 2 hours, or overnight.
Grilled Herbed Steak with Rainbow Slaw SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 45 MINUTES.* *PLUS MARINATING TIME
Protein-rich steak is loaded with iron and vitamin B12; our easy herb and Dijon marinade adds an extra punch of flavor. Our colorful, crunchy slaw made with cabbage, carrot, zucchini and onion is a lovely addition alongside this or any grilled meat.
MARINADE
RAINBOW SLAW
3 cloves garlic, minced
4 tsp red wine vinegar
3 tbsp chopped fresh flat-leaf parsley leaves
1 tsp olive oil
1 tsp raw honey
2 tbsp red wine vinegar
2 tsp Dijon mustard
1 tsp olive oil
½ tsp crushed caraway seeds Pinch sea salt and fresh ground black pepper
1/2 tsp fresh ground black pepper
4 cups finely shredded red cabbage
1 cup trimmed and shredded carrot
1 cup trimmed and shredded zucchini
12 oz flank steak, trimmed of fat
As High-heat cooking oil needed (such as sunflower, safflower or grape seed oil), as needed Pinch sea salt
½ cup thinly sliced sweet onion ¼ cup raw unsalted sunflower seeds
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2. Meanwhile, prepare coleslaw: In a large bowl, whisk together 4 tsp vinegar, 1 tsp olive oil, honey, caraway seeds and pinch each salt and pepper. Add cabbage, carrot, zucchini and onion, tossing to coat. Let stand for 20 minutes. Stir in sunflower seeds. 3. Meanwhile, preheat grill to medium-high and lightly oil grate with cooking oil. Remove steak from marinade, discarding excess marinade. Sprinkle with pinch salt. Add to grill; close lid and grill, turning once, until desired doneness, about 10 minutes for medium-rare and 12 minutes for medium doneness (internal temperature should reach 145°F when tested with a food thermometer). Transfer to a cutting board and let stand for 3 minutes before slicing thinly diagonally across the grain. Serve with coleslaw. PER SERVING (¼ of steak and 1½ cups salad): Calories: 239, Total Fat: 12 g, Sat. Fat: 3 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 3 g, Carbs: 12 g, Fiber: 3 g, Sugars: 5 g, Protein: 18 g, Sodium: 237 mg, Cholesterol: 41 mg
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Apple Cinnamon Breakfast Quinoa SERVES 1. HANDS-ON TIME: 5 MINUTES. TOTAL TIME: 25 MINUTES. When you think of a hot breakfast bowl, it doesn’t have to start with oats. Here, we use protein-rich quinoa—also high in iron and fiber— mixed with apple and warming spices to fuel your morning.
½ cup unsweetened almond milk
¼ tsp ground cinnamon
¼ tsp pure vanilla extract
Pinch each ground cloves, ginger and nutmeg ¼ cup dry quinoa 1 small apple, diced 2 tbsp dried cranberries 2 tbsp chopped raw almonds
Mango Beet Immune Smoothie
½ tbsp nut butter (any kind)
1 tsp pure maple syrup
SERVES 1. Iron-rich beets combine with immune-boosting mango and MegaFood Daily C-Protect Nutrient Booster Powder in this easy, powerpacked breakfast smoothie.
24 oz water
1 beet, peeled
1 mango, skin and seed removed
¼ lime with pith
2 scoops MegaFood Daily C-Protect Nutrient Booster Powder™ 1. Combine all ingredients in a blender and blend until smooth. Enjoy!
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1. In a saucepan, combine almond milk, cinnamon, vanilla, cloves, ginger and nutmeg; bring to a boil and stir in quinoa and apple. Reduce heat to low and simmer 15 minutes. Remove from heat and let sit, covered, 5 minutes, then fluff with a fork. 2. Transfer quinoa to a bowl and top with cranberries, almonds, nut butter and syrup. PER SERVING (1 recipe): Calories: 456, Total Fat: 15 g, Sat. Fat: 2 g, Carbs: 75 g, Fiber: 11 g, Sugars: 36 g, Protein: 11 g, Sodium: 52 mg, Cholesterol: 0 mg
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The Never-Hungry Tuna Bowl SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES. High-protein, iron-rich tuna combines with a spicy mayo mixture, crisp veggies and fragrant sesame seeds for an easy, energy-packed lunch.
1/2 cup olive or avocado oil mayonnaise
2 avocados, peeled and cut into 1/2-inch cubes
2 tsp hot sauce
2 tsp fresh lime or lemon juice
2 6-oz BPA-free cans wild tuna
1/2 cup chopped purple cabbage
1/2 tsp sea salt
1/2 cup sliced cucumbers
1/8 tsp ground black pepper
1/2 cup sliced radishes, optional
black sesame seeds, for garnish, optional
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1. In a medium bowl, combine mayonnaise and hot sauce. Remove Âź cup mixture to a small bowl; set aside. 2. Into medium bowl with remaining mayonnaise mixture, gently fold in tuna, salt and pepper. 3. Toss avocado with lime juice. Divide among 4 bowls. Into bowls, divide cabbage, tuna mixture, cucumber and radish (if using). 4. Drizzle reserved mayonnaise mixture over bowls. Garnish with seeds (if using). PER SERVING (Âź of recipe): Calories: 529, Total Fat: 44 g, Sat. Fat: 6 g, Monounsaturated Fat: 19 g, Polyunsaturated Fat: 18 g, Carbs: 10 g, Fiber: 7 g, Sugars: 1 g, Protein: 27 g, Sodium: 643 mg, Cholesterol: 33 mg
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Sardine & Zucchini “Pasta”
with Grana Padano
SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 20 MINUTES. Sardines—high in iron and protein—make this grain-free "pasta" dish an easy, energy-boosting lunch or dinner.
2 tbsp olive oil
1 large shallot, thinly sliced crosswise 4 cloves garlic, minced 11/2 cups halved cherry or grape tomatoes 3 4-oz BPA-free cans or pouches boneless, skinless sardines in water, drained well
2 zucchini, spiralized (TIP: You can also purchase pre-cut zucchini noodles.) 1 tsp finely grated lemon zest
2/3 cup sliced fresh basil
4 oz Grana Padano or Parmesan cheese, grated or shaved
1 tsp red pepper flakes
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1. In a large skillet on medium, heat oil. Add shallot and garlic and cook, stirring, just until tender, about 2 minutes. Stir in tomatoes and cook, stirring often, just until softened, about 3 minutes. Stir in sardines and cook for 1 minute. 2. Add zucchini and cook, stirring gently to avoid breaking up sardines, just until zucchini is softened, about 2 minutes. Gently stir in lemon zest. 3. Sprinkle with basil, cheese and pepper flakes before serving. PER SERVING (1/4 of recipe): Calories: 370, Total Fat: 24 g, Sat. Fat: 8 g, Monounsaturated Fat: 10.5 g, Polyunsaturated Fat: 3 g, Carbs: 9 g, Fiber: 2 g, Sugars: 4 g, Protein: 29 g, Sodium: 814 mg, Cholesterol: 71 mg
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Citrus Glazed Beet Salad
with Cashew Cream SERVES 2. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 60 MINUTES. Fresh beets roasted in a simple citrus glaze add iron and antioxidants to this colorful salad. Served with fresh fennel, orange segments, crushed pistachios and a silky cashew cream, it's perfect for entertaining or to serve as a healthy side item.
FOR THE SALAD 1 large bunch beets peeled and diced 1 tbsp EVOO 1 bulb fennel cored and sliced
1 orange cut into segments
1 pomegranate, arils removed
¼ cup pistachios fresh parsley for serving DRESSING
1 orange juiced (about ¼ cup)
1 lemon juiced (about 3 tbsps)
1 tbsp EVOO ½ tbsp Honey (or agave/ maple syrup)
pinch each salt and pepper
CASHEW CREAM ½ cup raw cashews soaked 2 tbsp white wine vinegar ¼ cup water salt to taste
1. Preheat the oven to 425°F then line a baking sheet with parchment paper (or a silpat). 2. In a measuring cup, combine the orange juice, lemon juice, olive oil, honey and salt & pepper. Whisk together until well combined. 3. In a bowl, combine the chopped beets. Pour half of the vinaigrette plus an extra tbsp of oil over the beets and reserve the other half of the dressing for later. Toss until beets are evenly coated. Arrange them on the baking sheet and bake in the oven for 45-60, or until soft.
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4. Meanwhile prepare cashew cream by combining ingredients in a blender and blending until smooth. Add more water as needed to thin or vinegar, if desired. 5. When beets are done roasting, transfer to a large bowl or serving platter. Arrange orange segments and fennel on top, sprinkle with pomegranate arils, pistachios and fresh parsley. Dollop cashew cream around the edges and pour remaining dressing over top the vegetables. Serve immediately and enjoy!
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
Indian Lentil Burgers with Mango Chutney
SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES. Inspired by the bold flavors of dal, the traditional Indian dish turns iron-rich lentils into hearty vegetarian patties; they're also high in protein and fiber, for sustained energy. They're delicious served on their own or with warm wholegrain naan bread – just be sure to top them with our addictive sweettart mango chutney!
1 tsp safflower oil, divided ½ cup finely chopped red onion, divided 3 cloves garlic, divided (NOTE: Mince 1 clove; leave 2 cloves whole.) ¾ cup frozen mango chunks, thawed 2 tbsp apple cider vinegar 1 tbsp raw honey ½ tsp garam masala, divided (TIP: Look for this Indian spice blend in the ethnic section of your supermarket, or in specialty grocery stores.) ½ tsp sea salt, divided
1 15-oz BPA-free can unsalted lentils, drained and rinsed
1 egg, lightly beaten
½ cup whole-wheat panko breadcrumbs ½ cup packed peeled and grated carrot ¼ cup coarsely chopped fresh cilantro leaves, plus additional for garnish 3 tbsp unsalted tomato paste
1. Prepare chutney: In a small, heavy saucepan, heat ¼ tsp oil on medium. Add ¼ cup onion and sauté, stirring frequently, for 1 minute. Add 1 minced clove garlic and sauté for 1 more minute. Stir in mango, vinegar, honey, ¼ tsp garam masala, 1∕8 tsp salt and 2 tbsp water. Increase heat to medium-high and simmer, mashing mango with the back of a wooden spoon, until thickened, about 5 minutes. 2. Meanwhile, in a food processor, pulse remaining 2 whole cloves garlic until minced. Add remaining ¼ cup onion, lentils, egg, bread crumbs, carrot, ¼ cup cilantro, tomato paste and remaining ¼ tsp garam masala and ¼ plus 1∕8 tsp
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salt. Pulse just until mixture comes together, about 10 seconds. Transfer to a large bowl and use your hands to shape mixture into 4 equal patties. With your thumb, form a slight indent in the center of each. 3. In a medium nonstick skillet, heat remaining ¾ tsp oil on mediumhigh. Add patties and cook, using a spatula to flatten slightly, until golden, about 3 minutes per side. To serve, top patties with chutney and garnish with additional cilantro. PER SERVING (1 patty and ¼ of chutney): Calories: 263, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 5 g, Omega-3s: 1,510 mg, Omega-6s: 520 mg, Carbs: 22 g, Fiber: 5 g, Sugars: 7 g, Protein: 21.5 g, Sodium: 421 mg, Cholesterol: 18 mg
RENEWED, RECHARGED & READY FOR THE NEW NORMAL
White Bean Soup with Caper Almond Pesto SERVES 2. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 20 MINUTES. White beans—high in iron, protein and fiber—add rich, creamy texture to this soup without any dairy. A 5-minute almond pesto that you can whip up while the soup is heating adds oomph to the recipe.
2 15-oz BPA-free cans unsalted white beans (such as cannellini or navy beans), drained and rinsed
1 cup low-sodium chicken broth
1 cup plain unsweetened almond milk
1 large shallot, roughly chopped 1 clove garlic, roughly chopped 3/4 tsp dried herbes de provence, divided
½ tsp sea salt
¼ tsp ground black pepper
2 tbsp finely chopped fresh basil 2 tbsp finely chopped roasted unsalted almonds
2 tsp drained jarred capers, chopped
1. In a blender, purée beans, broth, milk, shallot, garlic, ½ tsp herbes de provence, salt and pepper. 2. Transfer soup to a medium saucepan, cover and heat on medium, whisking occasionally, until warmed, about 10 minutes.
3 tbsp extra-virgin olive oil
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3. Meanwhile, prepare pesto: In a bowl, stir together oil, basil, almonds, capers and remaining 1/4 tsp herbes de provence. 4. Divide soup among bowls and drizzle with pesto. PER SERVING (13/4 cups): Calories: 619, Total Fat: 30 g, Sat. Fat: 4 g, Monounsaturated Fat: 19 g, Polyunsaturated Fat: 3 g, Carbs: 66 g, Fiber: 19 g, Sugars: 5.5 g, Protein: 25 g, Sodium: 761 mg, Cholesterol: 0 mg
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.†Study Details at BloodBuilder.com
