Iron Rich Recipe : Pasta with lentil sauce and feta

Iron Rich Recipe : Pasta with lentil sauce and feta

Iron Rich Ingredients :

•     2 tbs olive oil
•     1 onion, finely chopped
•     1 carrot, finely chopped
•     2 sticks celery, finely chopped
•     2 garlic cloves, crushed
•     2 tsp ground cumin
•     1 tbs tomato paste
•     800g canned chopped tomatoes
•     410g can brown lentils
•     300g spaghetti
•     100g feta, crumbled

Iron Rich Recipe Instructions

    First of all heat the olive oil in a saucepan over medium heat. Add the onion, carrot and celery and cook, stirring, over low heat for 5 minutes until softened.
    And then add the garlic, cumin, tomato paste, tomatoes and 1/2 cup water. Bring to the boil and season with salt and black pepper. Turn the heat to low, simmer for 10 minutes, add the lentils and cook for a further 5 minutes.
    Meanwhile, cook the spaghetti in boiling, salted water according to packet instructions. Drain and toss with sauce.
    Divide between serving bowls and sprinkle with feta.
    Keep warm this winter with our selection of casseroles, slow cooker recipes, soup recipes and pasta bakes.(serves 4 persons). Enjoy the pasta !
table-of-food-high-in-iron

Iron Rich Recipe :Pumpkin and Spinach Salad

Iron Rich Recipe :Pumpkin and Spinach Salad

Ingredients :

•     600g butternut pumpkin, deseeded, peeled, cut into wedges
•     2 tsp olive oil
•     2 tsp honey
•     2 tsp sesame seeds
•     1 tbs fresh lemon juice
•     1 tbs honey, extra
•     2 tbs extra virgin olive oil
•     2 tsp wholegrain mustard
•     1 x 150g pkt baby spinach leaves
•     1 x 75g pkt toasted pine nuts

Iron Rich Recipe Method

    Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. Bake, turning once during cooking, for 25 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool.

    Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw-top jar and shake until well combined. Season with salt and pepper.

    Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the dressing and gently toss until just combined. Serve immediately.(serves 6)

Notes :    Prep: 10 mins (+ 30 mins cooling time) You can prepare this recipe to the end of step 2 up to 2 hours ahead. Continue from step 3 just before serving.

COMBINED DISHES RICH IN IRON

COMBINED DISHES RICH IN IRON
What are some examples of iron-rich foods? Here are a combined dish which is rich in iron :

• Beans, white, dry, canned, with tomato sauce 250 ml, 4.9 mg
• Beans, white, dry, canned, with wieners 250 ml, 5.0 mg
• Beef pot pie, baked (10 cm) 1 pie, 4.1 mg
• Cabbage rolls with meat 2 rolls, 2.1 mg
• Chili con carne, with canned beans 250 ml, 4.5 mg
• Chili con carne, without beans 250 ml, 3.8 mg
• Poultry pot pie (10 cm) 1 pie, 3.0 mg
• Spaghetti with meat balls and tomato sauce 250 ml, 3.9 mg

Iron rich foods....daily-iron-requirement.

Iron Rich Recipe : Coriander and Cashew lamb curry

Iron Rich Recipe : Coriander and cashew lamb curry
Iron Rich Ingredients :

•     750g lamb rump, cut into 3cm cubes
•     280g (1 cup) Greek-style yoghurt
•     1 1/2 tsp ground turmeric (see note)
•     2 cloves garlic, crushed
•     2 1/2 tbs vegetable oil
•     2 large onions, finely chopped
•     1/2 tsp chilli powder (see note)
•     2 1/2 tsp ground coriander
•     4 large tomatoes, peeled,
•     seeded, finely chopped
•     40g (1/4 cup) roasted cashews, plus extra,
•     100g paneer, (see note) crumbled
      1/2 cup coriander leaves, plus extra, 
•     Chapati or other Indian flatbread,

Iron Rich Recipe Instructions

    To make lamb tikka, combine lamb, yoghurt, 1 tsp turmeric and half the garlic in a bowl. Cover and refrigerate for 30 minutes. Heat 1 tbs oil in a large heavy-based frying pan over medium heat. Scrape excess marinade from lamb and cook, in 2 batches, turning for 3 minutes for medium–rare or until cooked to your liking. (You can serve the lamb at this stage.)

    To make curry, heat the remaining 1 1/2 tbs oil in a large saucepan over medium heat. Add the remaining garlic and stir for 30 seconds or until fragrant, then add onions and cook, stirring frequently, for 30 minutes or until dark golden. Add 1 tsp salt, chilli powder, ground coriander and the remaining ½ tsp turmeric and cook for 1 minute or until fragrant. Add tomatoes and 125ml (1/2 cup) water and return lamb to pan. Simmer for 15 minutes or until lamb is tender. (You can serve the curry at this stage with basmati rice.)

    To enrich the curry, process cashews, paneer and 125ml (1/2 cup) water in a food processor to a paste. Add coriander leaves and process until roughly chopped. Stir paste into curry and cook for 5 minutes or until heated through. Scatter with extra coriander leaves and cashews. Serve 4 persons with bread. Enjoy it !

Top 10 Iron-Rich Foods

Top 10 Iron-Rich Foods

It used to be called "iron-poor blood," but now we know it as anemia. Whatever you call it, one way to help treat it is to eat foods rich in iron (most doctors recommend taking a supplement, too).

To boost the amount of iron in your diet, try these iron rich foods:

* Red meat
* Egg yolks
* Dark, leafy greens (spinach, collards)
* Dried fruit (prunes, raisins)
* Iron-enriched cereals and grains (check the labels)
* Mollusks (oysters, clams, scallops)
* Turkey or chicken giblets
* Beans, lentils, chick peas and soybeans
* Liver
* Artichokes

And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.
Iron Rich Foods

Iron Fortified Foods

Iron Fortified Foods
In addition to foods that naturally have a lot of iron in them, many foods are now fortified with iron or have iron added to them. This is good news because many kids, especially younger ones don't usually like many of the best iron rich foods, such as liver, oysters, clams, and lentils.

Check food labels to find foods fortified with iron, including:

* Instant Oatmeal
* Ready-to-eat Cereals, such as Total, Product 19, Raisin Bran
* Grits
* Iron Kids Bread
* Carnation Instant Breakfast Mix
* Pasta
* Iron Fortified Toddler Formula, such as Enfamil Next Step or Similac 2

Remember that a food that provides 10% to 19% DV or more for a nutrient, such as iron, is usually considered to be a good source of that nutrient, so compare food labels and look for foods that have higher numbers for iron on the food label.
Iron Rich Foods : iron-rich-baby-foods.

Iron Rich Baby Foods

Iron Rich Baby Foods
At first, unless your baby was premature or is already anemic, your baby will usually get all of the iron she needs from breast milk or an iron-fortified infant formula. Once she is 4 to 6 months old though, she will likely begin to need some extra iron, which usually comes in the form of an iron fortified baby cereal. Later on, be sure to choose from a good variety of iron-rich baby foods, which you can often find by comparing food labels and choosing foods with a high iron content. Or choose age appropriate iron-rich foods when making your own baby food to make sure your infant gets enough iron.