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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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Tortellini Soup

Pasta is a surprising source of iron, especially if you substitute white flour noodles for a whole grain variation. Spinach, another rich source of iron, is readily absorbed in this meal thanks to the vitamin C from whole tomatoes. A nutrition pairing made for each other!

Get the recipe for Tortellini Soup

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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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