5 recipe ideas that will help vegetarians with Iron deficiency anemia

Jun 2 2017 - 10:22pm
5 recipe ideas that will help vegetarians with Iron deficiency anemia

The vegetarian society highlights that vegetarians must know the nutritional value of what they eat, because lack of iron is one of the commonest concerns people have in connection with vegetarian food and health. So, vegetarians with iron deficiency anemia need to boost up their rich iron foods intake, and other nutrients. The 5 recipe ideas that will help vegetarians with Iron deficiency anemia will be packed with iron, various nutrients and will be easy to make.

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It has been reported that certain foods will help people with iron deficiency anemia, as they will increase oxygen in the blood, and along with a diet rich in iron will balance your system out. So, that the haemoglobin, enables your red blood cells to carry oxygenated blood throughout your body.

According to the Lung Institute, some of foods that will help vegetarians with Iron deficiency anemia include: orange, apple, almond milk, nuts and seeds, broccoli, spinach, watercress, kale, beans, peas, lentils and chickpeas.

So, here are the 5 recipes ideas that will help vegetarians with Iron deficiency anemia

1)Spinach Smoothie with Apple, Lime and Orange

Ingredients

1 Apple
1 Orange
1/2 Lime – Peeled
1″ Ginger (Frozen)
2 C. Spinach
1 C. Almond Milk
1 C. Ice Cubes

method

Grate the frozen ginger
Peel the lemon
Remove the apple core
Blend it!

For more scientifically proven benefits of eating apples, click here.

2)The Creamy Green Smoothie

ingredients

1 cup almond milk (I use homemade)
Large handful(s) spinach
1 very ripe, frozen banana
1/4-1/2 mango, frozen
Juice of 1/2 a lime
1 tsp chia seeds

method

Blend it all and enjoy!

3) Broccoli, seeds and kale salad

ingredients

2 cups bite-sized broccoli florets
2 cups shredded cabbage and carrots (slaw kit)
2 cups packed chopped kale
1/2 cup dried tart cherries
1/4 cup raw sunflower seeds
1/2 cup diced red onion
3 slices center-cut bacon, cooked and crumbled
1/2 cup low-fat plain Greek yogurt
1/4 cup white wine vinegar
2 tablespoons agave nectar
pinch of salt and pepper

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method

In large bowl, combine broccoli, cabbage, carrots, kale, cherries, seeds, onion, and bacon. In small bowl, whisk together vinegar, yogurt, agave, salt and pepper. Pour yogurt dressing over broccoli kale mixture and toss until vegetables are coated.

4) Indian lentil and split pea spread

ingredients

1 cup dried lentils, picked over
1 cup split peas, picked over
1/3 cup plus 3 tablespoons olive oil
1 cup chopped red onion
2 tablespoons chopped garlic
2 teaspoons turmeric
2 teaspoons ground cumin
1 cup (packed) fresh cilanto leaves
2 tablespoons fresh lemon juice
1 teaspoon chili powder
Pita bread, cut into triangles

Method

Cook lentils and split peas in large pot of boiling salted water until very tender, about 35 minutes. Drain.

Heat 1/3 cup oil in heavy large skillet over medium heat. Add onion and garlic and sauté until onion is translucent, about 5 minutes. Add turmeric and cumin and stir 1 minutes. Transfer mixture to processor. Add lentils and split peas, cilantro, lemon juice, chili powder and remaining 3 tablespoons oil.

Process until smooth. Season generously with salt and pepper. Transfer to medium bowl. (Can be prepared 1 day ahead. Cover and refrigerate. Bring to room temperature before serving.) Serve with pita bread.

5) Black bean and chickpea chili
serves 4

Ingredients

2 tablespoons olive oil
½ of a large white onion (about 1.5 cups chopped)
2 cloves garlic, minced
1 green pepper, diced
1 14-oz. can of diced fire roasted tomatoes
14 oz. water
14 oz. can black beans, drained and rinsed
14 oz. can chickpeas, drained and rinsed
2 tablespoons adobo sauce from a can of chipotles in adobo (see notes)
1 cup frozen corn
juice from ½ of a lime
salt & pepper
serve with:
extra lime slices
chopped green onion
sliced avocado with coarse sea salt
jalapeño or serrano peppers (skip if you’re sensitive to spice)
grated cheddar or jack cheese (optional)
tortillas, on the side

method

Heat oil in a large pot over medium heat. Add chopped onion, salt & pepper and stir. Cook until the onion is slightly translucent then add the garlic and green pepper. Stir and cook until soft (about 5-8 minutes). Turn the heat down if the garlic starts to burn.

Add the canned tomatoes (and their juices), then fill the can with water and add it to the pot. Stir, then add the black beans, chickpeas, adobo sauce, corn and season generously with more salt and pepper. Cover, reduce heat to low, and cook for 25 more minutes, stirring occasionally.

Add a squeeze of lime, then taste and adjust seasonings adding more salt, pepper and lime to taste. For more spice/depth, add more adobo sauce to taste (watch it, it can get spicy quickly).

Serve with toppings of your choice. Chill the leftovers and store in the fridge for up to 5 days.

If you are considering becoming vegetarian or seeking ideas on meat free dishes. It is important to know that there are many benefits of going on a vegetarian diet, such as: weight loss, an improvement in bowel habits and a reduction in stress, and a vegetarian diet has also been reported to reduce risks of colorectal cancer.

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