4 Healthy Recipes To Improve Your Iron Intake

Iron is an essential mineral that’s necessary for healthy hemoglobin, which is a protein that has a role in how well your blood transports oxygen. Without iron, you run the risk of anemia and being susceptible to illnesses or infections. While the recommended daily intake varies depending on gender, age, and health status, it’s important to have the right recipes to turn to.

1. Taco Salad

Servings: 6

Ingredients

2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 ½ cups fresh corn kernels
4 large tomatoes
1 ½ cups cooked long-grain brown rice
15 ounces black, kidney, or pinto beans, rinsed
1 tablespoon chili powder
1 ½ teaspoons dried oregano
¼ teaspoon salt
½ cup chopped fresh cilantro
⅓ cup prepared salsa
2 cups shredded iceberg or romaine lettuce
1 cup shredded pepper Jack cheese
2 ½ cups coarsely crumbled tortilla chips

Method

Heat the oil in a large nonstick skillet over medium heat.
Add both onion and corn.
Cook, stirring until the onion begins to brown.
Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano, and 1/4 teaspoon salt. Cook, stirring frequently until the tomato cooks down. Let cool slightly.
Coarsely chop the remaining 3 tomatoes.
Combine with the cilantro, salsa, and the remaining ½ teaspoon oregano in a medium bowl.
Toss the lettuce in a large bowl with the bean mixture, half the fresh salsa, and ⅔ cup cheese.
Serve sprinkled with tortilla chips and the remaining cheese and fresh salsa at the table.

2. Spicy Vegetarian Soup

Servings: 6

Ingredients

14 ounces butternut squash, peeled and cut into chunks
2 tablespoons olive oil
2 tablespoons cumin seeds, toasted
10 ½ ounces Puy lentils
1 ½ liter vegetable stock
2 ½ bulgar wheat
7 ounces baby spinach, chopped
½ lemon, zested and juiced
4 tablespoons natural yogurt

Method

Heat the oven to 220C.
Put the squash in a roasting tin, drizzle with the olive oil, season, and toss with the cumin. Roast for 25-30 minutes or until golden.
Scoop half the squash from the tin and put it in a pan.
Add the lentils and 1 liter of the stock, bring to a boil, then reduce the heat and simmer for 35-40 minutes, adding the bulgar wheat for the final 10 minutes.
With a wooden spoon, mash some squash pieces in the soup.
Stir the spinach, lemon zest and juice, and remaining stock and squash into the soup and heat through. Serve with a dollop of yogurt and a sprinkle of toasted cumin seeds.

3. Meaty Chili Con Carne

Servings: 4

Ingredients

1 large onion
2 large cloves garlic, crushed
olive oil
17 ½ ounces minced beef
3 teaspoons chipotle powder or paste
2 teaspoons ground cumin
1 teaspoon ground coriander
¼ teaspoon cayenne pepper
½ teaspoon dried oregano
1 tablespoon tomato purée
14 ounces chopped tomatoes
1 cup red wine
1 ½ tablespoon 70% dark chocolate
4 semi-dried tomatoes, chopped
vegetable stock cube
28 ounces kidney beans
red pepper cut into chunks (optional)

Method

Heat the oven. Fry the onion and garlic in 1 tbsp of olive oil in a heavy-based casserole. Turn up the heat and add the mince. Fry until evenly browned.
Add the chipotle, spices, and dried oregano, then cook for 1 minute until the meat is well coated.
Add the purée, chopped tomatoes, wine, chocolate, semi-dried tomatoes, stock cube, and kidney beans.
Put in the oven with a lid on for at least 1 hour 30 minutes. Add the peppers for the last 30 minutes – add water if needed.
Serve with quinoa, iceberg lettuce, avocado salsa, fresh coriander, and a dash of Tabasco.

4. Sweet Wholegrain Waffles

Servings: 6

Ingredients

Cherry Sauce

2 cups fresh or frozen pitted cherries
¼ cup water
¼ cup honey
2 teaspoons cornstarch
1 teaspoon lemon juice
1 teaspoon vanilla extract

Waffles

2 cups white whole-wheat flour (see Note)
½ cup fine cornmeal
1 ½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 large eggs
¼ cup packed light brown sugar
2 cups low-fat or nonfat buttermilk
1 tablespoon extra-virgin olive oil or canola oil
2 teaspoons vanilla extract

Method

Cherry sauce: Combine cherries, water, honey, cornstarch, lemon juice, and vanilla extract in a small saucepan. Bring to a boil over medium heat and cook, stirring occasionally, until the mixture thickens. Set aside.
Waffles: Preheat oven to 200F.
Place a large baking sheet on the center rack.
Whisk whole-wheat flour, cornmeal, baking powder, baking soda, and salt in a large bowl. Lightly beat eggs and brown sugar in a medium bowl. Add buttermilk, oil, and vanilla; whisk until well blended. Add the wet ingredients to the dry ingredients, stirring until combined.
Preheat Belgian-style waffle iron. Lightly coat it with cooking spray. Add enough batter to cover about two-thirds of the surface.
Cook until golden brown. Transfer waffles to the baking sheet to keep warm until ready to serve; do not stack. Repeat as needed.
Warm the cherry sauce over medium heat. Serve with the waffles.