5 Healthy Iron Rich Food Recipes

In our health article – we talked about benefits and problems of Iron deficiency. Here are our top 5 favorite healthy iron rich food recipes

SHRIMP PANZANELLA

Ingredients:

  • 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

 

Direction:

  1. Preheat oven to 350°F.
  2. 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.
  3. 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.
  4. Toss the croutons with the shrimp mixture and serve the salad over greens.

 

 

HALF-HOUR CHILLY

Ingredients:

  • 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

 

Directions :

  1. 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.
  2. 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.
  3. Garnish with yogurt, scallions and cilantro, if desired.

 

HEALTHY HOMEMADE GRANOLA BARS

Ingredients:

  • 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

Directions:

  1. 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.
  2. 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.
  3. 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

Ingredients:

LENTILS

  • 1/2 cup (100 g) dry red lentils, rinsed in cool water for 1 minute
  • 2 cups (480 ml) water
  • Pinch sea salt

PASTA SAUCE

  • 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

 

Directions:

  1. 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).
  2. 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.
  3. When lentils are finished cooking, drain off any excess cooking liquid, season with a pinch of salt, and set aside.
  4. 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.
  5. 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.
  6. 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.
  7. If serving with pasta, cook according to package instructions at this time. Then drain and set aside.
  8. 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.
  9. 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.
  10. Serve with any additional toppings, such as red pepper flakes, vegan parmesan cheese, and fresh basil.

 

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