Iron Rich Foods

Kate Save · Originally published 2020-09-10

Iron is important many functions of the body, including transporting oxygen from the lungs throughout the body in red blood cells.

There are 2 types of iron in food: haem and non-haem. Non-haem iron is found in eggs and plant foods, whereas haem iron is found in meat, poultry and seafood.

Plant based sources of Iron:

• legumes
• pumpkin seeds and sunflower seeds
• nuts, such as cashews and almonds
• wholegrains
• green vegetables such as broccoli, spinach and green peas
• firm tofu
• tempeh

Animal-based sources of iron include:

• beef
• sardines
• lamb
• chicken eggs
• salmon

Iron-rich recipe suitable for Be Rapid

Chilli Beef Salad with Peanuts

• Number of Serves: 1
• Serve Weight: 184g

Ingredients	Quantity	Notes
Eye Fillet Steak	70g
Peanut Oil	1 tsp
Peanuts	1 tb	coarsely crushed
Fresh Chilli	1/2 small chilli	sliced fine
Lime	1   slice	plus lime leaves
Fresh Mint	1 tsp	chopped
Honey	1   tsp
Bok Choy	3   leaf	pieces
Snow Peas	4 snow peas	sliced length-ways
Broccoli	2 small florets	sliced

Method:

• Heat oil in a pan and cook the beef steak for 3-4 min each side. Remove and cool. Then cut into thin strips.
• Cook the red chiili and lime leaves in the oil for 30 sec. Add beef strips and coat with the chilli.
• Put bok choy, snow peas and broccoli in a bowl and cover with hot water for 3 min. Drain and pat dry.
• Add mint leaves, lime juice, honey and salt and combine.
• Serve beef with salad and topped with peanuts.

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