As the 'Vitamin Intake' Series of Healthy Highlight continues, we recognize another mineral that earns it's stay in our body. Iron is what helps us transport oxygen to our blood, boosts energy levels, helps promote healthy pregnancies and so much more. In what ways do you get iron?
- Why do we need it? Iron helps general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature
- Am I missing it? Around 10 million people in the United States have low iron levels, while 5 million have been diagnosed with iron deficiency Anemia.
- What happens if we are deficient? More times than not, benefits of iron can go unnoticed until a person is not getting enough. Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness.
- Where do I get it? Animal sources of food including meat and seafood, beans, nuts, soy, vegetables, and fortified grains.
Recipes:
Smoky Roast Carrot Burgers (bbc.co.uk)
- 1 pound, 5 ounces Carrots, peeled and cut into 1-2 cm rounds
- 1 teaspoon smoked Sweet Paprika
- 1 teaspoon Cumin seeds
- 4 tablespoons Olive Oil
- 7 ounces Smoked Tofu
- 3 1/2 ounces Rye Breadcrumbs
- Small Bunch Fresh Flat leaf Parsley
- 1 Lemon Zest
- 1 3/4 ounce Parmesan
- 1 3/4 ounce Sesame Seeds, toasted
- Salt and Fresh Ground Pepper
To Serve:
- 6 Burger Buns
- 6 tablespoons Mayonnaise
- 6 pinches Smoked Paprika
- 12 Small Lettuce Leafs
- 2 Avocados, sliced
- Punnet Salad Cress
Preheat the oven to 400F
Put the carrots in a roasting tin and coat in the spices and 2 tablespoons of olive oil. Season with salt and pepper and cover with foil. Roast for 20 minutes, then remove the foil and roast for another 10 minutes, until soft and starting to brown.
Meanwhile, crumble half the tofu into a bowl and stir in the breadcrumbs, parsley, lemon zest, Parmesan and sesame seeds.
Blend the carrots with the remaining tofu in a food processor, until well combined and pretty smooth. Leave to cool.
Mash the carrot and breadcrumb mixtures until they come together. If your mixture looks a little dry, add a couple of tablespoons of olive oil or water.
Shape the mixture into six patties and put them into the fridge for 20 minutes.
Heat the remaining olive oil in a large frying pan and cook the burgers for 3–4 minutes on each side, flipping them once they are well colored.
To serve, toast the burger buns. Spread each bun with a tablespoon of mayonnaise, add a pinch of paprika, then top with the lettuce leaves, avocado, burger and a handful of cress.
The Iron Man Salad (amysavagenutrition.com)
- 250 grams Tofu
- 100 grams Kale
- 100 grams Broccoli
- 1/2 Avocado
- 2 tablespoon Ground Cumin
- 2 tablespoons Pumpkin Seeds
- 4 tablespoons Extra Virgin Olive Oil
- 1 Lemon, juiced and zested
Chop the tofu into slices. Using paper towel, press down to remove the water residue. Then cut the tofu into small cubes.
Place 2tbsp of cumin into a bowl and add the tofu and toss/mix until all of the tofu is coated in cumin.
Using a non-stick frying pan, turn the heat on high and add 2 tbsp of olive oil.
Once the oil is heated through, add the tofu and stir for a couple of minutes. Turn the heat down to medium and cover the pan with a lid, stirring occasionally for approx. 20 minutes. until crispy.
Whilst the tofu is cooking you can prepare the rest of the salad.
Remove the kale from the stalks and chop into smaller pieces.
Add the juice of one lemon to the kale mix and 2 tbsp extra virgin olive oil and using your hands rub the lemon juice and extra virgin olive oil into the kale (you want to massage the kale as this will help to really soften it).
Grate the zest from the lemon into the salad mix.
Finely chop the broccoli and add to the mix.
Cut ½ avocado into small cubes and add to the salad mix.
A few minutes before the tofu is ready, add 2 tbsp of pumpkin seeds to the frying pan and toast for a couple of minutes until lightly browned.
Add tofu and pumpkin seeds to the salad mix and toss through.
Mushroom Ragu with Slow-Cooked Lamb (myfoodbank.com)
- 1.5 kg Lamb Shoulder, with the shank attached
- 2 tablespoons Olive Oil
- 2 teaspoons Smoked Paprika
- 1 teaspoon Ground Cumin
- 1 teaspoon ground Coriander
- 3 drained Anchovy Fillets, finely chopped
- 2 Brown Onions, halved, thinly sliced
- 4 Garlic Cloves, peeled and sliced
- 600 grams Mixed Mushrooms, sliced
- 375 ml Chicken Stock
- 1 Lemon, cut into wedges
- 1 cup chopped flat-leaf Parsley Leaves
- 1 Large Lemon, finely grated
- 1/4 cup slivered Almonds, toasted
- Flat-bread and natural yogurt to serve
- Preheat the oven to 130°C fan-forced. Score the fat-side of the lamb. Combine 1 tablespoon of the oil with paprika, cumin, coriander and salt and pepper then rub all over the lamb
- Heat a deep, flameproof roasting pan or baking dish over a medium-high heat. Add the remaining oil, then the lamb, skin-side down. Cook until the lamb is well browned all over. Remove the lamb to a tray.
- Turn the heat down to medium, add the anchovy fillets and stir until dissolved. Add the onions and garlic and cook for 5 minutes until soft, then stir in the mushrooms and cook for 3 minutes. Pour in the stock and bring to the boil. Turn the heat off
- Place the lamb on top of the mushrooms. Add the lemon wedges. Place a sheet of baking paper right down on the surface of the lamb, then cover tightly with a lid or 2-3 layers of foil. Roast for 5-6 hours or until lamb meat falls from the bone easily
- Strain the juices into a jug. Carefully skim the excess fat from the surface of the juices then pour 1-1 1/2cups juices back over the lamb. Preheat grill on high heat. Place the lamb under the grill to crisp up the skin if desired
- Combine the parsley, lemon rind and almonds and scatter over the lamb. Serve with warm flat-bread and yogurt
