ReelsMealsStart cooking

High-Iron Diversity Snack Jar

Recipe by Dr Emily Prpa PhD on InstagramAdded 9 November 2026.

5 minutes to prep. A quick, nutrient‑dense snack jar packed with iron‑rich seeds, nuts, and dried fruits. The mix offers a crunchy, sweet, and satisfying bite that supports iron intake, especially for women, and pairs perfectly with vitamin‑C‑rich fruit for better absorption.

Free. No account needed.

Method

  1. Combine a handful of each listed seed, nut, and dried fruit in a jar and mix well.

  2. Optionally serve with vitamin‑C‑rich fruit such as raspberries, strawberries, kiwi, orange, or grapefruit to enhance iron absorption.

Tips while you cook

Measure each ingredient as a handful first
Gather a handful of each seed, nut, and dried fruit before adding them to the jar.
Mix thoroughly in the jar
Stir the contents well inside the jar.
Add vitamin‑C fruit at serving time
Serve the snack with raspberries, strawberries, kiwi, orange, or grapefruit right before eating.

Notes from ReelsMeals, based on this recipe's ingredients, times and method. They are not the creator's instructions.

Made it?

Tap a star to rate it. Ratings help other cooks decide what to make next.

Rate this recipe

What cooks said

No comments yet. Cooked it? Be the first to say how it went.

Watch Dr Emily Prpa PhD make it. The video loads from Instagram when you tap.

Dr Emily Prpa PhD made this.

The recipe comes from Dr Emily Prpa PhD’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

Are you Dr Emily Prpa PhD and want this changed? Email [email protected].

Share or print it

Credit or embed it on your own site

More snack recipes