{"meta":{"title":"Eisenreiche Rezepte","h1":"Eisenreiche Rezepte mit Vitamin C","description":"Jedes Rezept liefert mindestens 4,2 mg Eisen und 12 mg Vitamin C pro Portion: Linsen, Tofu, Kürbiskerne oder Rind, dazu Paprika, Brokkoli oder Zitrone.","tags":["eisenreich"],"count":248,"listHeading":"Eisenreiche Rezepte","intro":"Eisen trägt zur Verringerung von Müdigkeit und Ermüdung bei. Vitamin C erhöht die Eisenaufnahme. Deshalb stehen hier beide zusammen auf dem Teller: Eisen aus Linsen, Kichererbsen, Tofu, Kürbiskernen, Haferflocken oder Rind, Vitamin C aus Paprika, Brokkoli, Grünkohl, Beeren oder einem Spritzer Zitrone. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt.","answer":"Eisenreich heißt hier: Jedes Rezept liefert mindestens 4,2 mg Eisen pro Portion, das sind 30 % des Referenzwerts von 14 mg am Tag. So viel verlangt die EU für „reich an Eisen“, bei uns pro Portion gerechnet. Dazu kommen mindestens 12 mg Vitamin C.","topics":[],"faqs":[{"q":"Welche Lebensmittel enthalten viel Eisen?","a":"Pflanzlich: Linsen, Kichererbsen, Bohnen, Tofu, Kürbiskerne, Haferflocken, Hirse und Quinoa. Tierisch: rotes Fleisch, Leber und Fisch."},{"q":"Wie viel Eisen brauche ich am Tag?","a":"Die Deutsche Gesellschaft für Ernährung nennt für Frauen mit Periode 16 mg am Tag, für Frauen ohne Periode 11 mg und in der Schwangerschaft 27 mg. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt."},{"q":"Warum Eisen und Vitamin C zusammen?","a":"Vitamin C erhöht die Eisenaufnahme. Deshalb steckt in jedem Rezept hier beides, zum Beispiel Linsen mit Paprika oder Tofu mit Brokkoli. Kaffee und schwarzen Tee trinkst du am besten nicht direkt zum Essen."}],"related":[],"ratgeber":[]},"recipes":[{"id":"7031ae8d-cd24-4914-8678-58c405806873","title":"High Protein Monster-Augen-Spaghetti mit Rinderhackbällchen","slug":"high-protein-monster-augen-spaghetti-mit-rinderhackbaellchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-monster-augen-spaghetti-mit-rinderhackbaellchen-main.webp","totalTime":45,"calories":647,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"7018041d-2702-4594-8fa1-e98f76833fdc","title":"Vegane geröstete Blumenkohl-Kichererbsen-Bowl mit Tahini-Dressing","slug":"geroesteter-blumenkohl-kichererbsen-bowl-mit-tahini-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/geroesteter-blumenkohl-kichererbsen-bowl-mit-tahini-dressing-main-v2.png","totalTime":40,"calories":480,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"6eaec19f-b4b1-4389-ba69-eb1a24de77ff","title":"Keto Lammkoteletts auf Blumenkohlpüree","slug":"keto-lammkoteletts-auf-blumenkohlpueree","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-lammkoteletts-auf-blumenkohlpueree-main.png","totalTime":40,"calories":580,"protein":35,"authorName":"SmarTasty","likes":0},{"id":"6ac70676-0062-4c73-903e-51f1a5a60b0c","title":"Keto Rinder-Pak-Choi-Pfanne","slug":"keto-rinder-pak-choi-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-rinder-pak-choi-pfanne-main-v2.png","totalTime":25,"calories":490,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"696d7524-13ab-4bd7-91d2-8c59d4d1b136","title":"Veganes Pilz-Fondue mit Steinpilzen, Tempeh und Wurzelgemüse","slug":"veganes-pilz-fondue-mit-steinpilzen-tempeh-und-wurzelgemuese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-pilz-fondue-mit-steinpilzen-tempeh-und-wurzelgemuese-main.webp","totalTime":60,"calories":452,"protein":30,"authorName":"SmarTasty","likes":0},{"id":"65ec637b-8b1a-44f8-aed1-bd12d3c782a6","title":"Low-Carb Rinderfilet mit Selleriepüree und Pilzen","slug":"low-carb-rinderfilet-mit-selleriepueeree-und-pilzen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-rinderfilet-mit-selleriepueeree-und-pilzen-main.png","totalTime":30,"calories":420,"protein":38,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"645e9ac8-e01d-4e06-b85a-18072e8381e5","title":"High Protein Grünkohl-Kartoffel-Pfanne mit Tempeh und Senf","slug":"high-protein-gruenkohl-kartoffel-pfanne-mit-tempeh-und-senf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-gruenkohl-kartoffel-pfanne-mit-tempeh-und-senf-main.webp","totalTime":55,"calories":541,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"62ed7f0f-0b9e-4abb-89bb-47c1568411a7","title":"Ketogene Okra-Pfanne mit Rinderhack","slug":"ketogene-okra-pfanne-mit-rinderhack","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ketogene-okra-pfanne-mit-rinderhack-main.png","totalTime":35,"calories":480,"protein":42,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"62e4ae07-a9af-4ad4-9350-38c1b6ef3ba8","title":"Veganer Edamame-Salat mit Erdnuss","slug":"veganer-edamame-salat-mit-erdnuss","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-edamame-salat-mit-erdnuss-main-v2.png","totalTime":20,"calories":380,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"626adda7-3288-4f75-bcdf-fc03ef0d8af6","title":"Gefüllte Monster-Paprika mit Putenhack und Hirse","slug":"gefuellte-monster-paprika-mit-putenhack-und-hirse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gefuellte-monster-paprika-mit-putenhack-und-hirse-main.webp","totalTime":60,"calories":381,"protein":28,"authorName":"SmarTasty","likes":0},{"id":"6212a3d4-f1d9-4016-9ade-d9a17c08a094","title":"Vegane Maronen-Pilz-Pfanne mit Belugalinsen und Thymian","slug":"vegane-maronen-pilz-pfanne-mit-belugalinsen-und-thymian","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-maronen-pilz-pfanne-mit-belugalinsen-und-thymian-main.webp","totalTime":40,"calories":327,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"61e1f385-62ca-4d73-b075-7dee1d64f564","title":"Veganes Lupinen-Geschnetzeltes mit Petersilienwurzel","slug":"veganes-lupinen-geschnetzeltes-mit-petersilienwurzel","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-lupinen-geschnetzeltes-mit-petersilienwurzel-main.png","totalTime":40,"calories":480,"protein":38,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"6126f543-6469-4024-a32d-4fe3a4512681","title":"Vegane Lebkuchen-Overnight-Oats mit Mandarinen und Haselnüssen","slug":"vegane-lebkuchen-overnight-oats-mit-mandarinen-und-haselnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-lebkuchen-overnight-oats-mit-mandarinen-und-haselnuessen-main.webp","totalTime":10,"calories":471,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"5ef7ac6c-bf10-47fd-b57c-231fc6e16248","title":"Vegane Hirse-Patties mit Rote-Bete-Relish","slug":"vegane-hirse-patties-mit-rote-bete-relish","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-hirse-patties-mit-rote-bete-relish-main.png","totalTime":45,"calories":480,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"5c10f0c5-21d9-4ce6-a59e-d92c5a433fa6","title":"High Protein Hackfleisch-Weißkohl-Pfanne mit Buchweizen","slug":"high-protein-hackfleisch-weisskohl-pfanne-mit-buchweizen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-hackfleisch-weisskohl-pfanne-mit-buchweizen-main.png","totalTime":35,"calories":540,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"5bb6d7c9-2705-4da4-b155-5759b073add1","title":"High Protein Rinder-Bolognese","slug":"high-protein-rinder-bolognese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-bolognese-main-v2.png","totalTime":55,"calories":420,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"562d4b0d-0bd0-48a6-bcb7-727e495cd298","title":"High Protein Rumpsteak mit Spargel und Wildreis","slug":"high-protein-rumpsteak-mit-spargel-und-wildreis","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rumpsteak-mit-spargel-und-wildreis-main.png","totalTime":45,"calories":550,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"54daa072-3072-4452-9271-3e4c299eb96b","title":"High Protein Rinder-Gulasch mit Teff","slug":"high-protein-rinder-gulasch-mit-teff","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-gulasch-mit-teff-main-v2.png","totalTime":110,"calories":580,"protein":45,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"51b08a6a-9e14-40ce-bfd3-25c4eb06f2a0","title":"Vegane Buddha Bowl mit Tahini-Dressing","slug":"vegane-buddha-bowl-mit-tahini-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-buddha-bowl-mit-tahini-dressing.png","totalTime":40,"calories":680,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"4f690895-5a16-48cb-a8c6-c44814edbc5f","title":"Veganer Maca-Smoothie mit Seidentofu","slug":"veganes-maca-smoothie-mit-seidentofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-maca-smoothie-mit-seidentofu-main.png","totalTime":5,"calories":280,"protein":20,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"4f2af259-c210-4198-a16b-1b2cb102f36c","title":"High Protein Asia-Fondue mit Rinderhüfte, Sternanis und Reisnudeln","slug":"high-protein-asia-fondue-mit-rinderhuefte-sternanis-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-asia-fondue-mit-rinderhuefte-sternanis-und-reisnudeln-main.webp","totalTime":70,"calories":421,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"4c56a1f0-2783-4115-be44-a621e64a7c21","title":"Vegane Teff-Pancakes mit Blaubeeren","slug":"vegane-teff-pancakes-mit-blaubeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-teff-pancakes-mit-blaubeeren-main-v2.png","totalTime":25,"calories":360,"protein":11,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"4b57e068-e48d-4057-8b18-65d466ab5b16","title":"Vegane asiatische Enoki-Pilz-Bowls mit Sesam-Tofu und Pak Choi","slug":"vegan-asiatische-enoki-pilz-bowls-mit-sesam-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-asiatische-enoki-pilz-bowls-mit-sesam-tofu-main.png","totalTime":30,"calories":380,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"48d8f526-e824-4f91-97a2-fa9843f6fdc0","title":"Veganer Tempeh-Erdnuss-Spieß","slug":"veganer-tempeh-erdnuss-spiess","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-tempeh-erdnuss-spiess-main-v2.png","totalTime":25,"calories":450,"protein":32,"authorName":"SmarTasty","likes":0}],"total":248,"offset":192,"limit":24,"q":null,"topic":null,"hasMore":true}