Iron-Rich Meal Recipes

Iron-Rich Meal Recipes

Vege_Taco_SaladIron is a mineral and a vital component of hemoglobin, a protein that transports oxygen from the lungs to the body tissues. Also, it provides oxygen to the muscles and it promotes the body’s metabolic processes. It also plays a role in growth and developmnt, hormone and tissue synthesis, and proper cellular and tissue functioning. Though present in many food sources, it is also added to selected food products and can be taken as a dietary supplement.

In line with supplying the body with iron, here are some meal recipes one can prepare.

Cumin-Spiced Beef Skewers with Tahini Cauliflower

Meat is one of the top sources of iron, so cumin-spiced beef with cauliflowers can do the job. According to Taste, the ingredients include 800g beef rump steak (trimmed and cut into 2cm pieces), one head of cauliflower (cut into small florets), one-third cup Tahini, one-fourth cup of lemon juice, Lebanese bread, tomato, one-fourth cup of fresh coriander leaves, two garlic cloves (crushed), one-fourth cup of lemon juice, a tablespoon of ground cumin, one-fourth cup of olive oil, two tablespoons of flat-leaf parsley leaves, and salt.

To prepare, the garlic, cumin, olive oil, parsley, and lemon juice are combined in a glass or bowl and are seasoned with salt and pepper. Then, the beef is added and is tossed to coat. Next, the beef is divided evenly onto the eight metal skewers and is marinated in the refrigerator for 20 minutes.

For the Tahini cauliflower, the oven is pre-heat to 200 degrees Celsius while a baking tray is lined with baking paper. Then, oil, salt, and cumin are placed in a large bowl and are stirred well to combine. The cauliflower is added afterwards and is tossed well to coat. After that, it is placed in a single layer on the prepared tray and is baked for 25 minutes until it becomes golden and tender.

After marinating the skewers, they are cooked in a large non-stick frying pan over medium heat, turning them for four minutes until they become brown in color or cooked as preferred. Then, Tahini and lemon juice are combined in a heatproof bowl and are stirred until smooth. The cauliflower is transferred to a serving dish and is drizzled with the dressing. The skewers and cauliflower is served with the Lebanese bread, diced tomato, and coriander sprinkle.

Vegetarian Taco Salad

Vegetables, particularly the dark green leafy variants, are excellent sources of iron; thus, vegetarian taco salad qualifies as one of the iron-rich recipes.

According to Eating Well, the ingredients include two cups lettuce, four large tomatoes, one and a half teaspoons of dried oregano, half cup of chopped fresh cilantro, a cup of shredded pepper Jack cheese, two and a half cups of coarsely crumbled tortilla chips, one-third prepared salsa, half cup of chopped fresh cilantro, one-fourth teaspoon salt, a tablespoon of chili powder, a 15-ounce can of black, pinto, or kidney beans, one and a half cups of cooked long-grain brown rice, large onion, two tablespoons extra-virgin olive oil, and one and a half cups fresh corn kernels.

To prepare, oil is heated in a large nonstick pan over medium heat. Then, the onion and corn are added and stirred for about five minutes, until the onion becomes brown in color. Then, a chopped tomato is added to the pan, together with the beans, rice, chili powder, oregano, and salt. The ingredients are cooked and stirred often for five minutes, until the tomato becomes cooked. After that, the dish is allowed to cool slightly. Once done, the remaining tomatoes are chopped coarsely and are combined with cilantro, salsa, and half teaspoon of oregano in a medium bowl. Next, the lettuce is tossed in a large bowl with the bean mixture, along with half of the fresh salsa and the two-thirds cup of cheese. Tortilla chips and cheese can be sprinkled prior to serving.

Overall, iron is important to the body, since it helps boost the body’s oxygen supply. It also indirectly promotes proper functioning of the body, in addition to cellular and tissue growth and repair.