15 Tasty Recipes to Boost Your Iron Intake
Posted by Allison Day on January 27, 2017, 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.
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.
Eggs and kale are both high in iron, and, when bound together in this chic tart (or quiche), a complete meal is made. Reduce fatigue and satisfy hunger with each and every slice — it’s a win-win.
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!
Lamb isn’t just for fancy restaurants anymore. This meat is a valuable source of iron, and can be made simple, juicy and familiar when prepared with international flare.
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.
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.
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.
Even when enjoyed just once a week, beef can be a great way to increase your iron stores. If you’re concerned about saturated fat, stick to lean cuts, like skirt steak, boosting its taste with marinades, sauces, pesto or salsas.
Shakshouka 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.
An 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.
Farro takes a while to cook, but your patience will be rewarded with a chewy, nutty, iron-rich grain dish that supplies long lasting energy. For an even greater iron boost, serve this salad on top of fresh baby spinach or steamed kale.
Boost nutrition with hummus, made with iron-packed chickpeas. Lemon juice and dipping vegetables rich in vitamin C, like bell peppers, assist in your body’s iron intake. Snack smartly!
This snackable recipe is a special way to eat more iron-rich greens. You can also serve these crisps with a squeeze of lemon to assist in iron absorption, while providing a hint of bright and fresh flavour.
Whole grains, like steel cut oats are prime players in an iron-rich diet. Unrefined cereals take longer to cook, but are well worth the wait — especially when they turn into this bowl of creamy morning comfort food.