Creme Brulee and Iron Facts

Do you crave chewing on ice, have a bit of anxiety, yet low in energy? You could be low in iron. Gluten has many bad side effects, one of which is how well you absorb iron. Iron helps to carry oxygen to the mitochondria of your cells, which is where fat burning occurs.

If you get a hemoglobin test done and it comes back "normal" you could still be having absorption issues, which is why I require a ferritin test for my clients instead. This test shows me if the iron in your body is getting INTO the cells. If for some reason your hemoglobin is "normal" and your ferritin is "low" I would recommend a 100% elimination diet of gluten. If you are working out a lot, eating low carb and still aren't losing weight, I would get your ferritin checked. Losing weight is all about fat "oxidation"... when you inhale you carry oxygen through the hemoglobin to the mitochondria of your cells, where fat is burned. BUT if you don't have any iron in your cells, you aren't getting the oxygen to the mitochondria. Even though iron numbers may come back fine, this means that you are consuming enough iron in foods, but it isn't getting into the cells... which means there is a food sensitivity inhibiting you from absorbing it.

A few things that deplete you of iron:
1. Heavy menstrual cycles
2. Loss of blood (injury/surgery/pregnancy)
3. Food allergy (damaged intestines/leaky gut)
4. Heavy exercise (running)

Now, there are 2 different types of iron:
1. Heme iron: form of iron that comes bound to heme proteins and is easily in your digestive tract.  (found in Red Meat)
2. Nonheme iron: form of iron not bound to heme proteins, less easily absorbed. (found in spinach and other plant sources)

If you are a vegetarian, I suggest that you pair spinach with foods high in vitamin C to enhance the absorption. Ascorbic acid (vitamin C) forms a complex with iron and chemically modifies iron into a form that your body can more readily absorb. Most people underestimate the power of herbs and spices; things like parsley, dill, rosemary, as well as most spices, have a ton of vitamin C; more than most fruits.

Also adding lemon and lime help with iron absorption. The acid helps to change the iron from nonabsorbable ferric iron to the more absorbable ferrous iron. Eat foods high in iron with coconut, balsamic or apple cider vinegar, or acidic lime or lemon juice. For example, top a spinach salad with a lemon and herb dressing, or use the juice from a lime as the garnish.

NOTE: Do not take iron supplements unless directed by a doctor. Too much iron isn't a good thing!

Find fun facts like this along with recipe ideas for health in my book: The Art of Healthy Eating: Sweets




Craig's favorite dessert is Creme Brulee. It sounds like a difficult dessert, yet it is so easy.

"HEALTHIFIED" CREME BRULEE
6 egg yolks
6 TBS Swerve (or erythritol and a drop of stevia glycerite)
1/2 tsp vanilla extract (I used 1 vanilla bean)
2 1/2 cups heavy cream or coconut milk

Preheat oven to 300 degrees F (150 degrees C). Beat egg yolks, 4 tablespoons Swerve and vanilla in a mixing bowl until thick and creamy. Pour coconut milk (or cream) and vanilla bean (if using) into a saucepan and stir over low heat until it almost comes to boil. Remove the cream from heat immediately. Stir coconut milk (or cream) into the egg yolk mixture; beat until combined. Pour coconut milk (or cream) mixture into the top of a double boiler. Stir over simmering water until mixture lightly coats the back of a spoon; approximately 3 minutes. Remove mixture from heat immediately and pour into a shallow heat-proof dish. Bake in preheated oven for 30 minutes. Remove from oven and cool to room temperature. Refrigerate for 1 hour, or overnight.


Preheat oven to broil. Sift the remaining sweetener evenly over custard. Place dish under broiler until sweetener melts, about 2 minutes. Watch carefully so as not to burn. Remove from heat and allow to cool. Refrigerate until custard is set again. Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Creme Brulee = 355 calories, 27.4g fat, 4.5g protein, 18g carbs, trace fiber (18g effective carbs)
Using Heavy Cream = 273 calories, 27.4g fat, 4.5g protein, 2.5g carbs, trace fiber (2.5g effective carbs)
Using Coconut Milk = 342 calories, 34g fat, 6g protein, 7.4g carbs, 2.5g fiber (4.9 effective carbs)

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