*High Iron Recipe*
*Having a mental illness or suffering from anxiety can reduce your appetite . Jessie’s blood test showed she is very low in iron. Beef is a great source of iron, so I’m looking for recipes that will entice her.*
Preparation Time: 20 minutes
Cooking Time: 10 minutes
• 500-600g beef rump steak
• 2 Lebanese cucumbers, peeled into ribbons
• 200g punnet of mixed variety or grape tomatoes, halved
• ¾ cup coriander leaves
• ¾ cup mint leaves
• 1 cup bean sprouts
• ¾ cup baby spinach
• 3 shallots, thinly sliced
• ¼ cup lime juice
• 5 teaspoons fish sauce
• 2 tsp sesame oil
• 1 tsp soy sauce
• 5 teaspoons finely chopped palm sugar
• 1 teaspoon fresh, finely chopped lemongrass
• 3 kaffir lime leaves, centre vein removed, finely sliced
• 1 long red chilli, finely chopped (optional)
• 2 teaspoons ginger, finely grated
• 1 clove garlic, crushed
• ¾ cup peanuts, toasted and coarsely chopped
• Whisk together lime juice, garlic, fish sauce, sesame oil, soy sauce, ginger, lemongrass, palm sugar, in a jug.
• Place the steak in a glass or ceramic dish. Drizzle with half the dressing. Cover with plastic wrap and place in the fridge, turning occasionally, for 2 hours to develop the flavours (this step is optional).
• Preheat a barbecue grill or chargrill pan on high. Cook steak on grill for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil and set aside for 10 minutes to rest.
• Place the tomato, cucumber, shallots, chilli, mint, coriander, baby spinach, bean sprouts, peanuts and lime leaves in a large bowl.
• Thinly slice steak across the grain and add to the salad. Drizzle with remaining dressing and gently toss to combine.
• Divide salad among bowls and serve immediately.
THE GOOD STUFF…
Lamb is a great source of haem iron. Haem iron is only found in red meat, poultry and fish, and is easily absorbed by the body. We need iron to make haemoglobin in our blood which carries oxygen around our bodies. Our immune system needs iron to function properly as well.
Basil is a herb rich in iron, potassium, magnesium, calcium and vitamins A, C & K. It has antibacterial, antioxidant and anti-aging properties. This beneficial herb also combats stress by acting as an ‘Adaptogen’ – a plant extract that helps the body fight the damaging effects of stress and restore normal physiological functioning. It is easy to grow and a must in every garden.
Baby spinach is high in non-haem iron, which is found in vegetables, cereals, beans and lentils. Non-haem iron is not as easily absorbed by the body. Also high in fibre.
Peanuts are rich in energy. As with beans, they contain many vitamins, minerals and antioxidants that are essential for optimum health. Peanuts also contain the healthy mono-unsaturated fatty acids.
Coriander is my favourite herb because it’s so cleansing in the mouth. It is packed with vitamins, minerals, antioxidants, essential oils and dietary fibre.
Mint has one of the highest antioxidant values of any food, with low levels of vitamin C & A3, iron, phosphorous, calcium, magnesium, and potassium.