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1Iron rich foods © 2014 www.veetscuisine.com.au
iron rich
foodsveet karen
2Iron rich foods © 2014 www.veetscuisine.com.au
A note from Veet
Iron Rich Foods © 2014 www.veets.com.au
3Iron rich foods © 2014 www.veetscuisine.com.au
My personal story with iron
Veet
Iron Rich Foods © 2014 www.veets.com.au
4Iron rich foods © 2014 www.veetscuisine.com.au
The importance of iron
Signs of iron
deficiency
extreme tiredness
dizziness
anemia
dryness of skin
nervousness
extreme anxiety
lower back pain
headaches
painful menstruation
and mild to acute depression.
Basically without enough iron your body does not receive enough energy to function.
Iron Rich Foods © 2014 www.veets.com.au
5Iron rich foods © 2014 www.veetscuisine.com.au
Heme and non-heme
iron
Absorbing
iron
Healthy Tip #1
If you eat fruit and vegetables that are in season and ensure you get a good variety, you have more chance of obtaining the nutrients, vitamins and minerals your body needs.
legumes, beans and super foods like spirulina and raw cacao will also help.
I feel that by having a varied diet using fresh organic in season fruits and vegetables, grains and legumes there is more chance of your body obtaining good iron levels.
If you were just to eat a single vegetable for example you wouldn’t get all the minerals and vitamins your body needed.
Iron Rich Foods © 2014 www.veets.com.au
6Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #1
Tempeh steak with tahini and steamed vegThis is a great recipe where you can vary the vegetables you use to steam, using whatever is in season. Tempeh is high in iron and so is tahini.
the body to absorb the iron. Eat with a small
grown quinoa.
Ingredients
1 block of fresh tempeh either soy or fava bean or chickpea
splash of gluten free tamari
splash of sesame or sunflower oil
¼ cup tahini
juice of 1 lemon
¼ cup or moreof filtered water or more
½ bunch parsley finely chopped
salt to taste
300g vegetables of your choice that are in season
Iron Rich Foods © 2014 www.veets.com.au
Iron rich foods © 2014 www.veetscuisine.com.au
Foods high in iron
Iron in mg per 100g of produce
and steamed veg) 51.4mg
Spirulina (great spirulina ball recipe in my ‘fresh and vibrant’ cookbook) 31.9mg
Thyme 17.4mg
Dark chocolate 17mg
Pepitas 15mg
Tahini 9mg
Sundried tomatoes (not the ones in canola oil- the real dried ones) 9.1mg
Nuts- walnuts, almonds and cashews 7 to 8mg
black eyed beans) 6 to 8mg
Parsley 6.2mg
Peas 3 to 5mg
Absorbing
iron
Healthy Tip #2
Soak almonds and cashews as the natural chemical on these nuts can inhibit
iron.
Wilt any leafy greens. Even though spinach and kale are known to have good sources of iron they also contain high levels of oxalate which is thought to inhibit
them even if you just steam them for a few minutes you can break down the oxalate and make
possible.
Beetroot leaves are the same. When making raw recipes I marinate kale in lemon juice for a few hours to assist the removal of the oxalates.
Iron Rich Foods © 2014 www.veets.com.au
8Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #2
Millet and adzuki stew with tomato salsa
Ingredients
Splash of oil
2 tbsp fresh thyme
1 tbsp parsley finely chopped
2 tsp sumac
1 tsp salt (or to taste)
2 hot chillies (optional)
1 onion finely diced
1 garlic clove minced (optional)
2 handfuls of millet
500g vegetables of your choice - I used green beans, broccoli and kale
400g cooked adzuki beans
2 tomatoes
juice of half a lemon
salt to taste
Iron Rich Foods © 2014 www.veets.com.au
Iron rich foods © 2014 www.veetscuisine.com.au
Foods high in vitamin C
aid iron absorption
Peppers capsicums and chillies
Cayenne pepper
Guavas
Parsley
potatoes
Kiwi fruit
Papaya
Citrus fruits
Broccoli
Strawberries and berries
Leafy greens including kale
Leeks
Sundried tomatoes
Fennel
Absorbing
iron
Healthy Tip #3
As you can see from the list to
a great number of vegetables and fruits high in vitamin C.
If you are ever in doubt whether you had enough vitamin C to help you absorb the iron in your other foods make a dressing with lemon juice. Or add cayenne pepper or chilli to any meal.
Iron Rich Foods © 2014 www.veets.com.au
Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #3
Potato salad with peas strawberries and watercress
Ingredients
2 baby potatoes per person skins left on
splash of good quality olive oil
big tbsp dulse flakes
1 punnet strawberries cut to your liking
1 bunch of watercress
300g freshly shelled peas
lemon juice
salt to taste
Iron Rich Foods © 2014 www.veets.com.au
11Iron rich foods © 2014 www.veetscuisine.com.au
Foods that can inhibit
iron absorption
Absorbing
iron
Healthy Tip #4
Either cut down or stop the foods in
struggling to absorb iron then cut out gluten for a while at
have a test for gluten intolerance.
Eat grains that contain no gluten and that are high in iron.
Iron Rich Foods © 2014 www.veets.com.au
12Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #4
Buckwheat and pumpkin bakes
related to wheat. It actually belongs to the same
Ingredients
1 cup buckwheat
½ tsp Australian herb salt
½ pumpkin cut in chunks
½ bunch parsley finely chopped
2 tbsp chia seeds soaked in ½ cup water
1 bunch kale washed, destemmed and finely chopped
handful of Australian walnuts
handful of pepitas
sprouts as garnish
Iron Rich Foods © 2014 www.veets.com.au
13Iron rich foods © 2014 www.veetscuisine.com.au
Amounts of iron needed
daily for our bodies to
function
Infants 0 - 6 0.2mg
Boys and girls 1 - 3 4 to 9mg
Boys and girls 4 - 10 4 to 10mg
Boys 9 - 13 6 to 8mg
Boys 14 - 18 8 to 11mg
Girls 9 - 13 6 to 8mg
Girls 14 - 18 8 to 15mg
Men all ages 6 to 8mg
Women 19 - 30 8 to 18mg
Women 31 - 50 8 to 18mg
Women 50 - 70+ 5 to 8mg
Pregnancy 22 to 27mg
Absorbing
iron
Healthy Tip #5
I have read that unless you are
by your naturopath or doctor eat foods that will double or triple the advisable daily iron intake as this way you have more chance of absorbing the right amount of iron you need.
Your body will absorb what it needs and get rid of what it doesn’t (unless you have some medical problem with storing too much iron- a few people do and they have to be careful not to take too much iron).
Be sure to have iron with every meal.
I have spirulina with breakfast a lot of mornings and sprinkle on dulse
Iron Rich Foods © 2014 www.veets.com.au
14Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #5
Spirulina smoothie Ingredients
¼ banana
½ apple
juice of ½ lemon
¼ dragon fruit or a handful of berries
1 to 2 tsp spirulina
water to thin
3 kale leaves stalks removed
2 tsp hemp seeds
Iron Rich Foods © 2014 www.veets.com.au
15Iron rich foods © 2014 www.veetscuisine.com.au
Stress, working hard
and being physically
active can affect iron
absorption
Absorbing
iron
Healthy Tip #6
Listen to your body.
If you are working longer hours than normal, feeling run down or stressed or know you will soon
check in to see how
and if you feel you should eat more iron rich foods.
If you start to feel
depressed check if you have had enough iron lately and increase your dose in your next meal or eat an iron rich snack.
Iron Rich Foods © 2014 www.veets.com.au
16Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #6
Angel Hearts
angel hearts they are named. They are chewy
Ingredients
Iron Rich Foods © 2014 www.veets.com.au
Iron rich foods © 2014 www.veetscuisine.com.au
Iron supplements Absorbing
iron
Healthy Tip #7
I feel spirulina is a supplement as I wouldn’t necessarily eat it if it wasn’t good for me or packed with iron.
If I wake up feeling
normal I will put a teaspoon of spirulina in a half glass of
One of my colleagues adds ½ tsp of raw cacao and a drop of stevia to make it a more palatable drink.
However what I have found is that when I really need extra iron, spirulina just goes down smoothly and doesn’t taste or feel unpleasant.
Recently I added ½ tsp to a soup and also to my salad dressing and surprisingly was incredibly delicious.
Iron Rich Foods © 2014 www.veets.com.au
18Iron rich foods © 2014 www.veetscuisine.com.au
Iron rich recipe idea #7
Strawberry Delight Ingredients
½ cup almonds soaked for 6 hours
½ cup cashews soaked for 6 hours
1 cup dates soaked for approx. 1 hour
2 tsp spirulina
1 cup desiccated coconut
1 punnet strawberries (leave 4 aside for the garnish)
½ cup cashews soaked
1 t 2 tbsp agave or maple syrup
1 to 2 tbsp coconut oil (optional)
blueberries for garnishing or kiwi fruit if no blueberries
Iron Rich Foods © 2014 www.veets.com.au
Iron rich foods © 2014 www.veetscuisine.com.au
Bibliography
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