In our health article – we talked about benefits and problems of Iron deficiency. Here are our top 5 favorite healthy iron rich food recipes
- 4 tablespoons extra-virgin olive oil, divided
- 1 clove garlic, peeled and halved
- 4 cups ½-inch crusty multigrain bread cubes, preferably day-old
- 1 pound coarsely chopped peeled cooked shrimp (see Note)
- 4 large ripe but firm tomatoes, coarsely chopped
- 2 large green, red and/or yellow bell peppers, diced
- ¾ cup chopped fresh parsley
- Preheat oven to 350°F.
- Drizzle 2 tablespoons oil on a rimmed baking sheet. Mash garlic into the oil with a fork to infuse it with flavor; discard the garlic. Stir bread cubes into the oil until lightly coated. Bake, stirring every 5 minutes, until very crisp, 12 to 15 minutes. Let cool completely.
- Combine shrimp, tomatoes, bell peppers, parsley, chives, olives and olive brine, vinegar, thyme and the remaining 2 tablespoons oil in a large bowl. Season with pepper. Let stand for at least 10 minutes to blend the flavors.
- Toss the croutons with the shrimp mixture and serve the salad over greens.
- 1 tablespoon canola oil3 medium onions, chopped
- 1 carrot, chopped
- 1 tablespoon finely chopped jalapeño pepper
- 2 cloves garlic, finely chopped
- 1-2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 28-ounce can plus
- one 14-ounce can whole tomatoes, chopped, with juices
- 1 teaspoon brown sugar
- ¼ teaspoon salt
- 2 15-ounce cans red kidney beans, rinsed
- ⅓ cup bulgur
- ½ cup nonfat plain yogurt for garnish
- ⅓ cup chopped scallions for garnish
- ¼ cup chopped fresh cilantro for garnish
- Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeno, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.
- Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
- Garnish with yogurt, scallions and cilantro, if desired.
HEALTHY HOMEMADE GRANOLA BARS
- 4 bananas, mashed
- 1 teaspoon vanilla extract
- 2 cup rolled oats
- 1 cup dried apricots, chopped
- ½ cup chopped walnuts
- ½ cup sunflower seeds
- ½ cup pumpkin seeds
- ½ cup chopped almonds
- ¼ cup flax seeds
- 1 ½ teaspoons cinnamon
- Few dashes sea salt
- Preheat the oven to 350 degrees Fahrenheit. Mash the banana in a large bowl and stir in the vanilla. In a food processor, process the oats until finer, but still recognizably coarse. Transfer to a medium-sized bowl and add in the remaining ingredients. Add the dry ingredients to the wet ingredients and fold until evenly combined.
- Pour the mixture on a large parchment paper-lined baking sheet. Use a spatula to create a large rectangle, pressing the mixture so it holds tightly together and is about 1 1/2-inch in thickness.
- Pop into the oven and bake for about 20-25 minutes, or until lightly browned and firm. Let cool before slicing into granola bar chunks!
SPICY RED PASTA WITH LENTILS
- 1/2 cup (100 g) dry red lentils, rinsed in cool water for 1 minute
- 2 cups (480 ml) water
- Pinch sea salt
- 1 Tbsp. (15 ml) olive oil
- 3 cloves garlic, minced (1 1/2 Tbsp. or 9 g)
- 1/4 cup (32 g) carrots, very finely diced
- optional: 1/4 cup (45 g) diced tomatoes
- 1 15-ounce (425 g) can tomato sauce*
- 2 Tbsp. (33 g) tomato paste
- Pinch sea salt, plus more to taste
- 1/2 tsp red chili flakes, divided
- 1 Tbsp. (3 g) dried or fresh oregano
- 1 Tbsp. (3 g) dried or fresh basil
- 1-2 Tbsp. sweetener of choice (such as organic cane sugar or coconut sugar)
- optional: 1 Tbsp. (5 g) vegan parmesan cheese, plus more to taste
- Add lentils and water to a small saucepan and bring to a low boil over medium heat, then reduce heat slightly to achieve a mild simmer (not boil).
- Cook lentils to preferred doneness – 15 minutes for a slight bite, 20-22 minutes for more tender lentils. For this dish, I prefer ‘al dente’ so they don’t become mushy.
- When lentils are finished cooking, drain off any excess cooking liquid, season with a pinch of salt, and set aside.
- While lentils are cooking, heat a large, rimmed metal or cast-iron skillet over medium heat. Once hot, add olive oil, garlic, carrots and tomato (optional). Sauté for 3 minutes, stirring frequently.
- To prevent splattering, remove skillet from heat and add tomato sauce, tomato paste, pinch sea salt, chili flake, oregano, basil, sweetener, and vegan parmesan cheese (optional), and stir to combine.
- Place back over heat and bring to a low simmer over medium-low heat. Once simmering, reduce heat to low and continue cooking for 10-15 minutes, stirring occasionally.
- If serving with pasta, cook according to package instructions at this time. Then drain and set aside.
- Sample pasta sauce and adjust seasonings as needed. Add more sweetener to balance and enhance the flavors: chili flake for heat, salt for saltiness, or more herbs for depth of flavor. If too thick, thin with a little water.
- Add the cooked, drained lentils to the sauce and stir to combine. To serve, either spoon sauce over noodles, or add pasta to the sauce and toss to coat.
- Serve with any additional toppings, such as red pepper flakes, vegan parmesan cheese, and fresh basil.