Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Recipe Requests
TOPIC:  

Recipes high in iron, B12, zinc...



Click here to go to SparkRecipes.com.

 
 
Search the
Message Boards:
Search
      Share
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


MIRANDVI
Posts: 108
12/1/08 12:14 P

I can't wait to finish off the last of my Thanksgiving leftovers so I can start trying these new ideas!



MARGESLP
Posts: 124
12/1/08 5:30 A

Great clam recipe - simple and so healthy. The clams are in the same department with canned tuna and salmon in my supermarke t.



MIRANDVI
Posts: 108
11/30/08 11:43 P

Thanks! Where can I get a can of clams? I think I have seen fresh ones at Whole Foods before, but I have never tried it before so I haven't specifically looked.



ANAVLY
Posts: 2,426
11/30/08 10:10 P

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.
Serves 2

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)


MARGESLP
Posts: 124
11/30/08 8:27 A

Glad to help. I had posted these on BHG discussion group years before. Here is a delicious version of the oysters Florentine I concocted:
Baked Italian Oysters Florentine

Servings: 8 appetizers or 4 main dish
WW points: 3 (4 servings)

1 1/2 slices white bread
Cooking spray
1/3 cup sliced green onions
1/4 cup chopped fresh parsley
2 garlic cloves, minced
1/2 tsp. dried oregano
1/4 cup Italian-seasoned breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 teaspoon fresh lemon juice
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
24 oysters shucked or on the half shell
8 lemon wedges
1 pound fresh spinach
2 tsp olive oil
3 cloves garlic, minced.

Directions
Preheat oven to 450.
Wash spinach, saute till wilted in olive oil and minced garlic. Drain and divide into 4 scallop shells or spread in gratin dish.
Place bread in a food processor, and pulse 10 times or until coarse crumbs form to measure 3/4 cup.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Add onions, parsley, and garlic; cook 5 minutes, stirring constantly. Remove from heat; stir in fresh breadcrumbs, Italian breadcrumbs, and the next 4 ingredients (Italian breadcrumbs through black pepper). Place 6 oysters over spinach and sprinkle breadcrumb mixture evenly over oysters.
Bake at 450 for 7 minutes or until the edges of the oysters curl. Serve with lemon wedges.

Nutritional info:
Amount Per Serving (based on 4 servings)
Calories 175.6
Total Fat 6.7 g
Cholesterol 28.1 mg
Sodium 492.4 mg
Potassium 625.8 mg
Total Carbohydrate 18.5 g
Dietary Fiber 2.7 g
Sugars 1.5 g
Protein 11.4 g




MIRANDVI
Posts: 108
11/30/08 6:36 A

Wow, thank you for all of those great suggestions! I had been increasing my spinach and made a pumpkin bread with molasses, but I really needed something new to try. I've never tried oyster before, but I'm always willing to try new things. These all sound perfect!



MARGESLP
Posts: 124
11/30/08 6:04 A

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
shredded
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.

Per serving:
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
Categories: Breads
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.

From Maternitycenter.com:

Spinach Casserole
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

Spinach Salad
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.

Baked Beans
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:

Ingredients include
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
Cilantro-Lime Vinaigrette

ripe, firm avocados, peeled, pitted, and diced
Lime slices, for serving
sprigs fresh cilantro, for serving


Oysters Rockefeller:

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

INGREDIENTS
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


INSTRUCTIONS
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).

NUTRITIONAL INFO
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









MIRANDVI
Posts: 108
11/29/08 11:37 P

Hi, I know this might be a tough request, but I have had problems with anemia and hypoglycemia my entire life. I wish I could be vegetarian, but with my active lifestyle I have a hard time getting enough protein, iron, and B12. I just discovered how to track various vitamins and minerals in my foodtracker a couple of weeks ago, and I am still coming up short on iron, B12, zinc and often other B vitamins as well. I take supplements and get occasional B12 shots at the dr, but does anyone have any recipes or tips on how to increase these nutrients in my everyday diet? Thanks!!! :)



 
Page: 1 of (1)  
Search  



Share


 
Diet Resources: workout music | elliptical bike | elliptical vs treadmill