15 Tasty Recipes to Boost Your Iron Intake

15 Tasty Recipes to Boost Your Iron Intake

, http://www.foodnetwork.ca/heal.../#!beef-and-broccoli

Feeling tired? Low iron levels could be to blame. Iron is necessary for metabolizing proteins, fighting fatigue, improving athletic performance, as well as hemoglobin and red blood cell production.

A mineral, iron can be found in both heme (animal sources) and non-heme (plant-based) sources. Heme iron, like the kind found in beef, is more readily absorbed than non-heme iron, like the kind found in lentils, though both require vitamin C for proper uptake, which can be as simple as a squeeze of fresh lemon on your meal.

The following iron-rich recipes deliver on taste, nutrition and weeknight ease, with options from breakfast to dinner for both vegetarians and omnivores alike.

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Chinese Crispy Beef & Broccoli Noodles with Kung Pao Chili Oil

Both beef and broccoli bring the iron in this homemade, healthier version of the takeout favourite, broccoli beef. Chili oil binds this meal together, adding serious pow, tang and spicy richness. A squeeze of lime on top or side of sauteed red peppers give you the vitamin C required for greater iron absorption.

Get the recipe for Chinese Crispy Beef & Broccoli Noodles with Kung Pao Chili Oil

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Breakfast Skillet with Spinach, Mushrooms and Goat Cheese

Weekend warriors need an energy-boosting breakfast full of iron to get that to-do list conquered. Spinach and eggs bring their iron A game for a lean, green breakfast that will keep you running all day long.

Get the recipe for Breakfast Skillet with Spinach, Mushrooms and Goat Cheese

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Slow Cooker Healthy Cranberry Pecan Oatmeal Porridge

A variety of grains, each coming with their own flavour, texture and nutritional profile, combine to make a slow-digesting pot of hearty, iron-rich porridge. Dried fruit is another surprising source of iron, lending a welcome sweetness to the bowl as well.

Get the recipe for Slow Cooker Healthy Cranberry Pecan Oatmeal Porridge

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Lentil Walnut Burger Buns with Creamy Cashew Pesto

Vegetarians and vegans need to pay particular attention to their iron levels when meat isn’t on the menu. Legumes, beans, nuts and seeds are all rich in iron, making them something all meat-free eaters should look to eat more of on a daily basis. This vegan burger skips the white bun for iron-rich lentil walnut patties instead.

Get the recipe for Lentil Walnut Burger Buns with Creamy Cashew Pesto

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Beef and Cannellini Bean Minestrone

Both cannellini (white) beans and beef are iron-rich superfoods, and when combined, make for a nourishing, fatigue-fighting meal. Creamy, meaty and cozy, you’ll want to make a double batch of this soup to slurp up for lunches all week long.

Get the recipe for Giada De Laurentiis' Beef and Cannellini Bean Minestrone

Source -- http://www.foodnetwork.ca/heal...an-minestrone-recipe

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Shakshouka

ShakshoukaShakshouka is normally made with iron-rich eggs, but it’s unusual to see butter beans, another excellent source of iron, in the sauce. Whether you’re starting your day with this spicy, saucy skillet or enjoying it for a weeknight dinner, it delivers big on both iron and taste.

Get the recipe for Shakshouka

Sausage, Beans and Broccoli Rabe Soup

Sausage, Beans and Broccoli Rabe SoupAn iron-packed triple threat, sausage, broccoli rabe and beans, combine for an energizing dinner that will please the entire family. If broccoli rabe is too bitter for your taste, regular broccoli, another source of iron, can be used instead.

Get the recipe for Rachael Ray's Sausage, Beans and Broccoli Rabe Soup

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