*High Iron Recipe*
*Having a mental illness or suffering from anxiety can reduce your appetite . Jessie’s blood test showed she is low in iron. I’m looking for recipes that will entice her.*
Preparation Time: 15 minutes
Cooking Time: 20 minutes
• 8 lamb fillets
• 1 tbsp sesame oil
• 2 tbsp hoisin sauce
• 1 cup green beans, cut into 3cm lengths, cooked
• 1 cup baby spinach leaves, firmly packed, lightly steamed
• 100g roasted peanuts
• ¼ cup mint leaves
• ¼ cup coriander leaves
• rind and juice from a large lime
• Brush the lamb fillets with oil and hoisin sauce.
• Preheat the barbecue, grill or pan.
• Cook the fillets to your liking, turning only once.
• Rest the meat for a few minutes before serving.
• Toss the beans, baby spinach, peanuts, mint and coriander leaves, lime rind and juice.
• Slice the lamb diagonally and place on bean mix.
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.
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.
Green beans are another great source of non-haem iron. They are nature’s natural power-pack, they should be at the top. Beans are rich in Carotenoids, Protein, Copper, Vitamins B1, B6 & K, Silicon, Thiamin, Riboflavin, Niacin, Calcium, Magnesium, Phosphorous, Potassium, Folate, Manganese and Omega-3-fatty acids. I prefer my bean raw, but they provide more nutritional value cooked.
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.
*Cooking increases the amount of non-haem iron available in vegetables*
*Take iron with Vitamin C to help absorption into the body*