Pregnancy and postpartum life can be rough and I know having a treat.. or multiple each day helps me get through. I especially love a little dessert with my cup of tea to help me relax. If you’re like me and struggle with low iron throughout your pregnancy, it can be hard to get enough in each day, especially when you’re exhausted or can only stomach certain foods. So here’s a list of some delicious desserts that are also higher in iron.
Iron is incredibly important for our bodies to function properly and if your iron is low, it can also make you feel much more tired and lethargic. If you suspect your iron is low, please see your doctor and request blood work to check! Depending on your blood work, foods high in iron may not be enough and your doctor may have other treatment options for you.
I’d like to note, the desserts below aren’t meant to be healthier options, just desserts high in iron. I do plan to do a post in the future of healthier dessert options that are high in iron so stay tuned if that’s what you’re looking for.
How Much Iron Do I Need?
If you’re currently pregnant, the recommended daily allowance (RDA) in Canada is 27mg per day for a healthy woman. (https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/iron-fer-eng.pdf)
If you’re breastfeeding, the recommended daily amount is 10mg if you’re younger than 18 and 9mg if you’re over 18 years old. (https://www.ucsfhealth.org/education/nutrition-tips-for-breastfeeding-mothers#:~:text=Iron%20Needs,daily%20intake%20is%209%20milligrams.)
Heme iron is more easily absorbed and less affected by other dietary factors that hinder absorption. It can provide up to 30% of the iron absorbed by the body daily but it is only found in meat, poultry and fish.
Non-heme iron is found in meat, poultry and fish as well but also in other plant based foods like legumes and nuts.
The obvious thing is picking foods rich in iron as well as eating a variety of foods throughout the day. This ensures you are getting both heme and non-heme iron in your diet.
Eating or drinking foods with vitamin C can also help your body absorb more iron from your diet. For example, having a glass of orange juice with any of the desserts below.
1.8mg (10% DV)Cornflake chocolate chip cookies are a play on the Milk Bar cookies just a little less sweet. A delicious twist on the chocolate chip cookie with perfectly caramelized edges and gooey centres with that extra cereal crunch.
2.5mg (14% DV)This recipe breaks down chocolate caramel bars from scratch into simple steps. Who doesn’t love the combination of chocolate and caramel?
4mg (23% DV)Scotcheroos are peanut butter cereal treats topped with chocolate/butterscotch topping. They’re no-bake cereal treats that are always a hit.
1.9mg (11% DV)No bake brownie ice cream cake comes together in 5 minutes and requires no oven or stovetop! Packed full of chocolate and homemade no churn ice cream, this couldn't be an easier or more delicious summer treat.
2mg (12% DV)A supremely moist, deliciously spiced pumpkin cake with silky cream cheese frosting. You won't be disappointed after making this simple cake!
1.9mg (11% DV)You only need 2 ingredients to create a decadent and fudgy mousse that’s both easy and delicious. This pumpkin chocolate mousse is secretly healthy because no one will ever guess it’s made with no dairy.
1.7mg (10% DV)A classic Newfoundland dessert that is at all of our potlucks and for good reason. Snack n' a half is a nostalgic icebox cake that includes cream, chocolate and peanut butter that is ready in under 30 minutes.
4mg (23% DV)Fudgy coconut flour brownies that are simple to make and boast that oh so perfect crackly, shiny brownie top! An easy decadent treat that anyone can make and nobody will suspect is gluten free.
2.1mg (12% DV)Tim Horton's copycat blueberry muffins that taste just like they did when we were kids. Perfectly sweet with a crunchy streusel top and loaded with blueberries.
Oat Streusel-Topped Peach Cobbler (No Cake Mix!) – Joemade Recipes
2mg (12% DV)This peach cobbler skips the cake mix and features juicy peaches with a buttery cinnamon-oat streusel topping. Bake until golden and bubbly—serve warm with ice cream!
1.8mg (10% DV)When you're out of things like eggs and milk, but need a quick dessert, make these delicious chocolate covered no bake peanut butter oat bars.
2mg (12% DV)Looking for a quick and tasty dessert? Try this simple Blueberry Dump Cake recipe that requires just a few ingredients and minimal prep time!
2mg (12% DV)This chocolate chip mug cake is quick to make in the microwave and full of beautiful vanilla flavours with a little chocolate in every bite. A perfect date night dessert or single serve dessert for a night in.
3mg (17% DV)Perfectly sweet, super easy peppermint fudge that's great for cookie tins and can be made in the microwave. An easy treat for hotter climates or Christmas in July with no baking skills required!
2mg (12% DV)Sticky Toffee Pudding, a traditional British dessert, is one of those desserts you’ll dream about after the first time you taste it. This sticky toffee pudding recipe is easy to make, and freezes especially well.
3.4mg (19% DV)My homemade chocolate cinnamon rolls are a chocolate twist on a classic. Super easy to make, they're the perfect dessert for any chocoholic and make for an amazing breakfast treat!
1.7mg (10% DV)Beautiful pear and walnut cream cheese coffee cake is the perfect accompaniment to your cup of tea or coffee. An easy after dinner spiced dessert that everyone will love.
2.5mg (14% DV)These Tim Hortons copycat chocolate chip muffins are just like the real thing but dare I say, even better. Super soft with beautiful domes, chocked full of chocolate chips and the traditional sugar on top!
