When it comes to breakfast, it can be hard to find recipes that don't include calcium or iron. These two nutrients can be found in many breakfast staples such as eggs, milk, and cereal. But don't worry – there are still plenty of delicious breakfast recipes that don't include calcium or iron. Here are some of our favorites.
Fruit Smoothie
This fruity and refreshing smoothie is a great way to get your day started. It's loaded with antioxidants and vitamins, and best of all, it's free of calcium and iron. You can use any type of fruit you like, but we recommend a mix of berries, mango, and banana.
Ingredients
- 1 cup frozen mixed berries
- 1/2 cup mango, chopped
- 1 banana, peeled and chopped
- 1 cup almond milk
- 2 tablespoons honey
- 1/2 teaspoon vanilla extract
Instructions
- Add all ingredients to a blender and blend until smooth.
- Pour into a glass and enjoy.
- Add a splash of almond milk if needed to thin out the smoothie.
Nutrition
This smoothie is a great way to get a boost of energy and nutrients without the added calcium and iron. The fruit provides plenty of vitamins, minerals, and antioxidants, while the almond milk is a great source of plant-based protein. Per serving, this smoothie contains approximately:
- Calories: 220
- Fat: 3 grams
- Carbohydrates: 45 grams
- Protein: 5 grams
Veggie Egg Scramble
This veggie egg scramble is the perfect way to get your day off to a great start. It's packed with protein and tons of veggies, and it's calcium and iron-free. You can use whatever veggies you have on hand, but we recommend bell peppers, mushrooms, and spinach.
Ingredients
- 2 tablespoons olive oil
- 1 yellow bell pepper, chopped
- 1 red bell pepper, chopped
- 2 cups mushrooms, sliced
- 1 cup spinach, chopped
- 4 eggs, whisked
- Salt and pepper, to taste
Instructions
- Heat the olive oil in a large skillet over medium heat.
- Add the bell peppers, mushrooms, and spinach and cook until softened, about 5 minutes.
- Add the whisked eggs and cook until they are scrambled and cooked through, about 5 minutes.
- Season with salt and pepper to taste and serve.
Nutrition
This veggie egg scramble is a great source of protein, vitamins, and minerals. It's also free of calcium and iron, so it's perfect for those who need to avoid these two nutrients. Per serving, this scramble contains approximately:
- Calories: 225
- Fat: 14 grams
- Carbohydrates: 10 grams
- Protein: 14 grams
Oatmeal with Fruit
Oatmeal is a classic breakfast food that's packed with fiber and nutrients. The best part is that it's low in calories and free of calcium and iron. For a delicious and nutritious breakfast, try oatmeal topped with your favorite fruits. We recommend blueberries, raspberries, and banana.
Ingredients
- 1 cup rolled oats
- 2 cups water
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 cup blueberries
- 1/4 cup raspberries
- 1 banana, sliced
- 2 tablespoons honey
Instructions
- Add the oats, water, cinnamon, and nutmeg to a medium saucepan and bring to a boil.
- Reduce the heat to low and simmer for 5 minutes, stirring occasionally.
- Remove from the heat and stir in the blueberries, raspberries, and banana.
- Divide into two bowls and top with honey.
- Enjoy!
Nutrition
Oatmeal is a great way to get your fiber and energy without the added calcium and iron. It's also packed with vitamins, minerals, and antioxidants. Per serving, this oatmeal contains approximately:
- Calories: 300
- Fat: 4 grams
- Carbohydrates: 58 grams
- Protein: 7 grams
Conclusion
As you can see, there are plenty of delicious and nutritious breakfast recipes that don't include calcium or iron. From smoothies to scrambles to oatmeal, there's something for everyone. So the next time you're looking for a calcium and iron-free breakfast, give one of these recipes a try.