Whether you're looking to treat anemia or prevent it from developing in your pregnancy, having a iron rich dinner can help. In this post we'll explore how to create a dinner that's packed full of iron, go over some culinary tips to enhance iron absorption, and of course provide a list of some great recipes.
Iron rich pantry staples
First things first, lets review which foods are high in iron. You can use these foods as the foundation for your dinner planning.
- Shellfish like oysters, clams, crab and shrimp
- Anchovies and sardines
- Soy bean products like edamame beans, tofu or tempeh
- Beef
- Venison
- Lamb
- Dark meat poultry like chicken thighs, turkey or duck
- Organ meats like chicken or beef liver, hearts or giblets
- Beans, including black, pinto, red, garbanzo, lentil and white beans
- Dark leafy greens, like spinach, kale, chard, mustard greens and collards
- Green Peas
- Nuts like almonds, cashews and walnuts
- Seeds like flaxseeds, sesame seeds and pumpkin seeds
- Tahini (sesame seed butter)
- Baked potato (with the skin)
- Jerusalem artichokes
- Beets (root and greens)
- Parsley
- Dried fruit like raisins, dates and apricots
Stocking up on foods from list at the store can help set yourself up for easily creating iron-rich meals. You can simply add these foods to what you're already having, or use them as a basis for for your dinner menu. For an extra iron-packed dinner, try making a dish that uses at least two of the above ingredients. For example, beef and bean chili, tofu and green pea stir fry, or shrimp with spinach over polenta.
5 Ways in increase iron absorption
Next, lets looks at some culinary tips & trick to help get the most nutritional value out of the food that you're eating. Iron can be a tricky mineral for your body to absorb, and this may be especially true for plant-based sources of iron. Although there's not a ton of research on the subject, here are a few things to try when your in the kitchen:
1. Pair Iron rich foods with vitamin C foods like tomatoes or lemon. It's long been theorized that foods with a high vitamin C content help with the absorption of iron. In practical terms, this might look like cooking your beef or beans with a tomato based sauce, topping them with a salsa, adding a squeeze of lemon or lime to shellfish or dark leafy greens or pairing your seafood and tofu with bell peppers.
2. Slow cook your meal. The longer a food is cooked for, the more broken down it becomes and thus the easier it is for your body to assimilate. Some common slow cooked foods include beans, stews, soups, or roasts. You can use a crock pot to help you create delicious slow cooked dinners, like chili, pulled pork, chicken soup and lentils.
3. Soak your beans. While beans from a can are a great time saver in kitchen, cooking them from scratch yields amazingly tasty results and can save you a ton of cash. If you're buying dry beans and cooking them yourself, try soaking them overnight first. Although it does require a bit of forethought, soaking your beans will make them easier for your body to digest and thus get the most iron out of.
4. Pre-roast nuts and seeds. Roasting nuts and seeds prior to eating them can increase their bioavailability, and it also makes them taste amazing. You can do this by dry roasting them in a pan for a few minutes, or by roasting them in the oven. For oven roasting- spread the nuts out on a sheet pan and add a pinch of salt; place them in a pre-heated oven or toaster oven at 350 degrees and bake for 6-10 minutes, tossing halfway through (they should smell nutty and fragrant when done). After roasting, you can store them is a container like a mason jar or Tupperware for up to 7 days.
5. Try cooking in cast iron pan. It is widely accepted that cooking in a cast iron skillet increase the iron content of your food. While they are not suitable for all your cooking needs, using cast iron when appropriate can be a helpful trick.
Bonus Tip: Try using a Lucky Iron Fish. The "Lucky Iron Fish" (https://luckyironfish.com/) is an FDA approved re-usable fish-shaped product made of digestible food-grade iron. You add the "fish" into your food while it cooks to boost it's iron content. It's a cool concept, although a bit pricey at $40.
20 Iron rich dinner recipes:
1. Pasta with spinach & sun dried tomatoes- both spinach and sundried tomatoes are naturally iron-rich. They come together nicely in this recipe from Little Broken, along with just a few other pantry staple items. Try adding in white beans or chicken for some extra protein. Recipe at: https://www.littlebroken.com/20-minute-sun-dried-tomato-pasta-with-spinach/
2. Chili- not only is chili an easy and delicious comfort food, but it's an easy week night meal that is absolutely packed with iron. Try this classic beef and bean chili recipe from Spend with Pennies: https://www.spendwithpennies.com/the-best-chili-recipe/, or this great vegetarian chili from Cookie and Kate: https://cookieandkate.com/vegetarian-chili-recipe/. For an extra iron boost, you can top your chili with roasted pumpkin seeds, and parsley.
3. Tofu & Kale Power Bowl with Tahini Dressing- Whether you follow a vegan diet or not, this easy power bowl from Sharon Palmer is a super nourishing and iron-rich dinner. It's also a great recipe for make-a-head meal prep. Try it over brown rice or quinoa: https://sharonpalmer.com/tofu-kale-power-bowl-tahini-dressing-vegan/
4. Lentil Stew- With over 6 grams of iron per cup, lentils are a great choice to boost your hemoglobin levels. They're also cheap and easy to make. Try this Beef and Lentil stew recipe with 9 grams of iron from A Spicy Perspective: https://www.aspicyperspective.com/beef-and-lentil-stew/, or this vegetarian North African inspired lentil and spinach soup with 5 grams of iron from Two Purple Figs: https://www.twopurplefigs.com/one-pot-meal-lentils-spinach/.
5. Roast chicken with apricots- Put your crock pot to use with this delicious recipe from Family Food On the Table. Chicken Thigh and apricots (both iron-rich) pair wonderfully together: https://www.familyfoodonthetable.com/slow-cooker-apricot-chicken/. Try topping your meal with some fresh parsley and lemon to enhance absorption.
6. Pasta with green peas- for a hassle-free pantry-staple meal, try this simple peas, pasta and lemon recipe from Crowded Kitchen: https://www.crowdedkitchen.com/pasta-with-pea-sauce/ . Top with chicken, tuna, white beans, rotisserie chicken, sunflower seeds or ham for some extra protein, and serve with a side of steamed broccoli or salad.
7. Slow cooked beef stew- another crock pot favorite, beef stew is hearty, iron rich, and makes great leftovers for lunch. Try this recipe from Cooking from My Soul with 7 grams of iron: https://cookingformysoul.com/hearty-dutch-oven-beef-stew/
8. Paella- although it takes some work to make, paella is super delicious and iron-packed meal. It can be great if you have some let over shrimp or sausage to use up. You can try this straightforward recipe from I Am A Food Blog which has chicken thighs, sausage, mussels and shrimp (feel free to substitute Arborio rice for Bomba rice if need be): https://iamafoodblog.com/paella-recipe/ .
9. Lamb tagine- for some Moroccan flavor, check out this yummy lamb, chickpea and apricot recipe from the always wonderful Epicurious: https://www.epicurious.com/recipes/food/views/lamb-tagine-with-chickpeas-and-apricots-367761
10. Steak spinach salad with blueberries- sometimes a salad for dinner can really hit the spot. Check out this Steak and spinach salad from Eating Well that has blueberries for a vitamin C boost (just make sure your soft cheese is pasteurized): https://www.eatingwell.com/recipe/250100/spinach-salad-with-steak-blueberries/
11. Clams with chorizo: If you're not familiar with cooking clams, here's a great intro recipe from Gypsy Plate: https://gypsyplate.com/spanish-clams-with-chorizo/#spanish-clams-with-chorizo. It uses several iron-rich staples including clams, chorizo, white beans and tomato for balanced and delicious dinner recipe.
12. Meatloaf (meat or vegetarian)- quick, easy and affordable, meatloaf can be a great choice to get in your iron. Try this recipe which uses liver for an extra boost from Primal Palate: https://www.primalpalate.com/paleo-blog/paleo-and-iron-deficiency-anemia. For a vegetarian version, try this recipe from Dishing Out Health with tempeh, lentils and nuts: https://dishingouthealth.com/the-best-vegan-meatloaf/
13. Split pea soup- With almost 9 grams or iron per cup, split peas are a delicious way to boost your iron. They're also super budget friendly. Love this semi-famous recipe for "Parker's Split Pea Soup" from legend Ina Garten: https://www.foodnetwork.com/recipes/ina-garten/parkers-split-pea-soup-recipe-1916855.
14. Liver & onions- both beef and chicken liver are extremely nutrient dense foods. Along with many other vitamin and minerals, liver contains 5-8mg of iron per serving. It’s also affordable and easy to cook with. Here's an nice recipe from Let The Baking Begin: https://letthebakingbegin.com/chicken-liver-onion/. Try it with a side of roast potatoes and carrots and green peas for healthy and balanced dinner.
15. Beef, broccoli & edamame bean stir fry- Edamame beans (or baby soy beans) are a wonderfully nutritious (and delicious) food. They're great in Asian-inspired recipes like stir-fries. Try this recipe from Zen and Spice: https://zenandspice.com/beef-and-broccoli-edamame-stir-fry/ . Or, for a vegetarian version, try this tofu & edamame stir fry from Street Smart Nutrition: https://streetsmartnutrition.com/vegetarian-stir-fry-crispy-orange-tofu/; it's paired with vitamin c-rich veggies like bell pepper to help with absorption and topped with toasted sesame seeds for extra iron.
16. Sheet pan salmon with roast beets and greens: I love this recipe from Whisk And Mics that uses both beets and their greens to create a seriously iron-rich dinner. It also cooks up nicely in a single sheet pan and pairs wonderfully with salmon. Find it here:
17. Palak Paneer with Tofu: Here's a great recipe from one of my favorite creators- Nisha at Rainbow Plant Life, that uses tofu in place of paneer cheese in this classic spinach-based Indian dish. It's naturally vegan, and thanks to it's nutrient-rich ingredient list contains 5 grams of iron. Try it over rice or with a side of naan bread: https://rainbowplantlife.com/vegan-palak-paneer-with-tofu/
19. Chicken Noodle Soup: Culinary scientist & blogger Jessica Gavin brings us this lovely chicken noodle soup recipe with a whopping 6 grams of iron. Not only it is iron rich, but it's got plenty of veggies as well. Try it here: https://www.jessicagavin.com/chicken-noodle-soup-recipe/#wprm-recipe-container-50241
20. Loaded baked potato: If you love a baked potato, check out this unique recipe from Cooking Light that piles it high with beef and greens. Don't forget to eat the skin of the potato to for extra iron! Find it here: https://www.cookinglight.com/recipes/loaded-steakhouse-baked-potatoes
So, what's for dinner!
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