Iodine is an essential nutrient,Required for growth as well as regulating metabolism.For women, Iodine is especiallyimportant, as it is necessaryfor neonatal development. Although you don’t need a whole lot of iodine in your diet, it can be tricky to find, as it’s amineral that is found mostly in the ocean.Iodine intake becomes especially important on a plant-based diet, since there are only a select few number of plants in which it resides.
If you’re on a plant-based diet, you might have trouble getting enough of this mineral. One way to ensure you’re getting enough iodine is through supplements, but it can be easy and delicious to get all your idone from the foods you eat. Please look over our list of the 15 best iodine-rich recipes!
1. Kelp Noodles in Peanut-Miso Sauce
The crunchy texture ofKoko Brill’sKelp Noodles in Peanut-Miso Sauce is not like those of regular noodles, but delicious in it’s own way. They are versatile and can be used raw (they are considered a raw food), or heated in stir-fries.
2. Marinated Zucchini and Seaweed Salad
This iodine-richMarinated Zucchini and Seaweed Salad byAlejandra Olmedois great as an appetizer, starter or accompaniment. It also gives a very refreshing marine flavor.
3. Seaweed Burgers
Does this technically count as seafood?Alejandra Olmedo‘s Seaweed Burgers have a crispy texture and a very pleasant taste, and not at all heavy as it usually happens with seafood!
4. Spicy Seeded Herb Bread
Seeds are often rich with iodine. TheseSpicy Seeded Herb BreadbyRobin Runnerare made from almond meal and brown rice flour with flax and chia seeds added, it is packed with healthy fats. This bread is wonderful for breakfast, a snack, or as a companion to soups.
5. Chia Pudding With Blueberries
Chia seeds provide a healthy dose of omega-3 as well as iodine, and hemp seeds are loaded with protein and omega-3. Otherseedslike sunflower, safflower, and pumpkin have omega-3, but they have it in unfavorable ratios. ThisChia Pudding With BlueberriesbyJudy Moosmueller is delicious.When left to soak, chia seeds release absorb liquid which softens them while thickening the liquid they were soaking in. This results in a pudding consistency, with all of the benefits of chia seeds! This recipe is sweet and nourishing while also being highly customizable.
6. Mung Bean Burger With Mushroom and Kale
Beans, of course, are a great source of fiber and plant-based protein, but are also rich in iodine as well! ThisMung Bean Burger With Mushroom and KalebyMaria Llamas have a meaty texture and rich and earthy taste.
7.Minted Quinoa, Corn, and Mung Bean Salad
ThisMinted Quinoa, Corn, and Mung Bean SaladbyClaire Ragozzino is a fantastic light salad.The herby bright notes of parsley and mint combine well with the freshness of the corn and sprouted Mung beans. Try this unique spin on a quinoa salad that will leave you feeling satisfied and balanced.
8. Blueberry Açaí Super Smoothie
Acai Berriesare richer in polyunsaturated fatty acids than certain types of fish. This superfood is also filled with antioxidants which does amazing things for the immune system. ThisBlueberry Açaí Super SmoothiebyJennifer Strohmeyer is a perfect choice.
9.Garlic and Onion Cashew Cheese and Lima Bean Toast
This slice of sourdough toast is just what you need when your body is craving a light bite to eat. It’s topped with a creamy garlic and onion cashew cheese spread and piled high with bright, lemony lima beans. Delicious and high in protein, this is perfect as a simple snack or light meal. TryGarlic and Onion Cashew Cheese and Lima Bean ToastbyAlexandra Dawson.
10. Edamame Seaweed Salad
Looking for a salad that’s more than lettuce? GiveMelissa Tedesco‘s simple Edamame Seaweed Salad a try! Edamame and wakame seaweed are tossed in a sweet, umami dressing with notes of fresh ginger, then topped with a sprinkle of crunchy sesame seeds. This salad can be served as a light lunch or a side with dinner.
11.Wild Garlic and Seaweed Pesto
If you’ve never tried wild garlic, the flavor is similar to common garlic, but has a much more delicate flavor. In addition to that, the bulb, leaves, and flowers are edible. This Wild Garlic and Seaweed Pesto byValentina Chiappamakes use of the leaves with wakame, nori, and sesame seeds to create a Japanese-Italian fusion pesto. Serve it over pasta, potatoes, or any vegetables of your choice.
12. Seaweed and Tofu Poke
Poke is a traditional Hawaiian dish made of Ahi Tuna.Molly Patrick‘s Seaweed and Tofu Poke uses tofu and seaweed tossed in ginger, lime, garlic, onions, and soy sauce. Wakame, which is a type of kelp, is also included in the dish. Enjoy this seafood-inspired dish nice and cold.
12. Chinese Seaweed Salad
This Chinese Seaweed Salad byJoyce Gan is refreshing, healthy, and a great addition to a dinner of East Asian-inspired cuisine. With the homemade Chinese-style spicy dressing, you’ll definitely want to pile your plate up with a second helping.
13. Seaweed Salad With Toasted Sesame Dressing
This Seaweed Salad With Toasted Sesame DressingbyRhea Parsons is a great place to get your iodine! Chewy ribbons of seaweed are coated in a sesame ginger dressing that’s so flavorful, you’ll want to lick the bowl!
14.Easy Seaweed Salad
One cup of seaweed contains almost as much protein as a cup of lentils, and one gram of seaweed takes care of your iodine needs for the day. Not to mention all the B12 you can get. Heaven for vegans! Seaweed is also rich in a special kind of fiber.Maria Benoit‘s Easy Seaweed Saladturns into a gel in your stomach, keeping you feeling full longer. What’s not to love?
15.Mediterranean Baked Lima Beans
Pavani Nandula‘s Mediterranean Baked Lima Beansare baked in a savory tomato sauce with vegetables, thyme, and oregano, and topped off with fresh cilantro and mint. It can also be served with pita, hummus, and olives as part of a mezze spread.
For more iodine-infused foods, we also highly recommend downloading ourFood Monster App,which is available for bothAndroidandiPhone, and can also be found onInstagramandFacebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!
Featured Image:Edamame Seaweed Salad
