Recipe
Iron-rich spinach and sweet potato bowl
A budget-friendly bowl combining plant iron with vitamin C for better absorption.
What it costs to make
Costed against the cheapest store carrying each ingredient in the size the recipe calls for, using prices captured 2026-07-18.
| Ingredient | Amount | Best price | Line cost |
|---|---|---|---|
| Spinach | 1 × 8oz bag | $2.09 at Aldi | $2.09 |
| Sweet potato | 1 × lb | $1.10 at Aldi | $1.10 |
| Orange | 1 × each | $0.98 at Walmart | $0.98 |
| Total | $4.17 | ||
| Per serving | $2.08 | ||
Why this combination
Spinach provides non-heme Iron and Calcium; Sweet potato adds bulk, fiber, and beta carotene cheaply; Orange supplies vitamin C, which meaningfully improves how much of the spinach’s iron the body actually absorbs. Useful for Athletes managing training-related iron losses and for Elderly people needing nutrient-dense, easy-to-chew meals.
Ingredients (2 servings)
- 1 (8 oz) bag fresh spinach
- 1 lb sweet potato (roughly 2 medium), cubed
- 1 orange, segmented
- Olive oil, salt, pepper to taste
Method
- Roast cubed sweet potato at 400°F (200°C) for 25-30 minutes until tender, tossed in a little olive oil, salt, and pepper.
- Wilt the spinach briefly in a pan (a couple of minutes is enough).
- Combine roasted sweet potato and wilted spinach in bowls, top with orange segments, and finish with a little olive oil.
Citations
[1] NIH Office of Dietary Supplements — Iron fact sheet (vitamin C and non-heme iron absorption).