Recipes high in iron, B12, zinc...
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Clam Sauce with Spinach - serve over pasta (I have this as a SparkRecipe that I will be sharing after I make it again and verify quantities for fresh spinach)
Clams - 1 can, 142g / 5oz - drained, reserve liquid
Olive oil - 1 tsp
Garlic - 1-2 cloves, minced
Spinach - about half a cup, cooked
Pepper, a dash or two
Start cooking some pasta.
Saute the garlic in the olive oil for a minute or two. Add the clams, about 3tbsp of the reserved clam juice (or water), and the spinach. Cook over low-medium heat for about 2-3 minutes. Season with pepper.
Alternatively you could cook the spinach with the pasta.
I knew the clams were high in iron, but they are also super high in B12 as well (1oz apparently has over 400% of the RDI, and I believe B12 is something that you can store over long periods). The sauce has about 86% of your daily iron and most pasta has iron as well, to take you to over 100% in one meal. It's got some zinc (from both the clams and spinach) but I don't think anything particularly high.
Oysters are apparently huge on both Zinc and B12 and only slightly lower in Iron.
Edited by: ANAVLY at: 11/30/2008 (22:14)
Iron rich foods are also needed by athletes. Here are some that I found with permission to copy. You will find more if you go to Google and type in iron rich+recipes
* Exported from MasterCook *
Iron-Rich: Barley Soup
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon Olive oil
1 Onion -- chopped
3 cups Mushrooms -- sliced
3/4 cup Pearl barley
6 cups Stock - veg or chicken
2 Bay leaves
1/4 teaspoon Pepper
3 cups Potatoes -- diced
1 1/2 cups Carrots -- diced
1/2 cup Parmesan, freshly grated -- or
1/4 cup Fresh parsley -- chopped
In large sauce pan, heat oil over medium heat; cook onion, stirring often,
for 2-3 minutes or until softened. Add mushrooms; cook, stirring often,
for about 5 minutes or until softened. Add barley; cook, stirring, for 1 minute.
Add stock, 2 cups of water, bay leaves and pepper; bring to boil.
Reduce heat to medium-low; simmer, covered, for 1 hour.
Add potatoes, carrots and salt to saucepan; return to boil. simmer ove
r medium-low heat for 30 minutes or until vegetables are tender.
Remove and discard bay leaves.
Taste and adjust seasoning. Ladle into bowls; sprinkle with Parmesan and parsley.
calories [about] 250 Protein [g] 5 fat [g]4 carbohydrate [g] 50 source of fibre:
very high source of iron: good
---------- Recipe via Meal-Master (tm) v8.02
Title: IRON RICH QUICK BREAD
Yield: 1 loaf
1 c All purpose flour
1 c Whole wheat flour
2 tb Wheatgerm
2 ts Baking powder
1 ts Baking soda
1 ts Salt
1 c Oats
1/2 c Brown sugar
1/4 c Oil
1/2 c Blackstrap molasses
1 1/4 c Water
1 c Raisins
Combine flours, wheatgerm, baking powder & soda & salt. Stir in oats & sugar. Mix thoroughly. Add raisins. Combine oil, molasses & water. Add to dry ingredients. Stir until thoroughly blended.
Turn into greased 23 X 13 X 7 cm loaf pan. Bake at 350F for 50 minutes.
3/4 cup brown rice, cooked
1/2 cup grated cheddar cheese
1 lb. Fresh spinach, chopped
2 eggs, beaten
2 T parsley, chopped
1/2 t salt
1/4 t pepper
1/2 cup sunflower seeds (optional)
Combine the cooked rice and cheese. Combine the eggs, parsley, salt and pepper. Add the two mixtures together and stir in fresh spinach. Put into a greased baking dish. Bake in a 350 deg. Oven for 35 min. Top with sunflower seeds and cook an additional 10 minutes. Serves 4-6
1 pkg of raw spinach (well washed)
1/3 cup salad dressing
3 chopped sardines (optional)
Tear spinach leaves into bite size pieces. Add sardines. Toss with salad dressing. Variations: Combine spinach with lettuce, tomato, green onions, shredded cabbage shredded carrot, sliced raw mushroom, or bean sprouts.
Prune Brown Bread
2 cups whole-wheat flour
1 3/4 cups chopped prunes (or raisins)
1 T sugar
1 t baking soda
1/4 t salt
1 cup buttermilk
1/2 cup molasses
1/4 cup corn oil
Grease a 9"x5" loaf pan. Mix dry ingredients together; add wet ingredients. Stir until combined. Pour into loaf pan. Bake in a 350 deg oven for 45 min. Remove from pan and let cool on wire rack for 3 hours before serving.
2 cups dry pea beans (navy)
1/2 small onion
1 t mustard
7 cups water
1 1/2 t salt
1/2 cup molasses
Wash beans. Put beans into water and bring to a boil. Cook for 2 min. Remove from heat, cover and let stand for 1 hr. Add salt and cook slowly 1 hr. Chop onion and mix with mustard and molasses. Stir into beans. Put beans in baking pan. Add enough hot water to cover beans. Cover pan and bake in a 350 deg oven for 1 1/2 to 2 hours. Serves 6.
From what I've read, meat sources are easier to absorb. Mussels and oysters are high. Leafy green vegetables, dried fruits, and grains are good sources without fat. Apparently drinking OJ improves the absorption and tea decreases it. It looks like breakfast may be the easiest meal to pack away minimum requirements without the fat. Men need 5-7 mg and women 12-16 mg
This topic has stimulated my interest. One son is a vegetarian/athlete who will be in a 24-relay race at a high altitude this summer. So I've done some more reading since yesterday. "Endurance athletes (such as marathon runners) need more iron than most people, possibly due to accelerated destruction of red blood cells, muscle injuries, loss of iron through sweat, and insufficient time to reabsorb iron. To prevent anemia, athletes need to eat plenty of iron-rich food."
I think the hardest thing is for a pregnant woman since many of the vegetable and fruit sources may be very high in sodium.
For shellfish lovers (or lovers) oysters are very high in iron: 13.2 mg for 3 oz!
I've found several recipes which can be reduced significantly in fat:
Oyster Spinach Chowder
Low Fat Oyster Stew
Oyster and Artichoke Soup
Smoked Oyster and Green Spoonbread
Let me know if you are interested in any of these recipes.
Meanwhile, a 6 0z. glass of prune juice will give you 7.4 mg.
If you can't stand it full strength, my grandmother used to mix it with grapefruit juice
Grilled Chicken salad with garbanzos:
Vegetable oil, for grill pan
skinless, boneless chicken breast halves (about 2 pounds)
Coarse salt and freshly ground pepper
cups cooked chickpeas
fresh Poblano peppers, seeded, deribbed, and finely chopped
medium red onion, finely chopped
ripe, firm avocados, peeled, pitted, and diced
Lime slices, for serving
sprigs fresh cilantro, for serving
16 raw oysters, shucked
3/4 cup (175ml) well cooked cleaned spinach
1/4 cup (50ml) seasoned breadcrumbs
1 tbsp (15ml) Parmesan cheese
2 tsp (10ml) chopped fresh parsley
1/4 tsp (1ml) ground pepper
1 tbsp (15ml) olive oil
1 tbsp (15ml) water
1 tsp (5ml) Garlic
1 oz Feta cheese
Preheat oven to Broil. Puree ingredients. Divide over top oysters. Broil for approximately 3 minutes, or until tips are browned and oysters begin to curl.
Calories: 100 Fat: 6g
Basque Rice-and-Kale Chowder
This dish packs lots of flavor and fiber and iron:
Published: Cooking Light- 11/01/97
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup chopped celery
1/3 cup sliced almonds
1 tablespoon Hungarian sweet paprika
2 bay leaves
1-1/2 cups water
1 (14-1/2-ounce) can stewed tomatoes, undrained and chopped
2 cups Fresh Vegetable Broth or 1 (14-1/2-ounce) can vegetable broth
2 cups chopped kale
1 cup cooked long-grain brown rice
2/3 cup drained canned chickpeas (garbanzo beans)
1/2 cup raisins
Estimated Total Time: 40 minutes
Heat oil in a large Dutch oven over medium-high heat. Add onion and next 5 ingredients (onion through bay leaves); saute 2 minutes. Add water, tomatoes, and broth; bring to a boil. Add kale, rice, chickpeas, and raisins; reduce heat, and simmer 10 minutes or until thoroughly heated.
YIELD: 4 servings (serving size: 1-3/4 cups).
calories: 311 carbohydrates: 54.4 g cholesterol: 0 mg fat: 8.7 g sodium: 520 mg protein: 8.9 g calcium: 147 mg iron: 3.6 mg fiber: 8.1 g
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