Iron is an incredibly important mineral for your overall health. Not only is it necessary to carry oxygen to all the cells of
your body, meaning that you need it to maintain daily energy, but it is also vital to the immune system. You need iron in
your diet, but you want to be careful that you don’t only get it with loads of saturated fat from red meat. Despite the myths
that surround it, you can get plenty of iron from vegetables, especially leafy greens, or healthier lean cuts of meat. Boost
your iron levels with nutritious meals like these: Stir-Fried Broccoli Rice; Miso Broth, Brown Rice Noodles & Leafy Greens;
Super Bean Mexi Salad; Crispy Tempeh, Kale & Grilled Tomato Salad; Eggplant & Spinach Lasagne; Spicy
Beef Lettuce Cups; and Lentil & Greens with Lemony Vinaigrette.Spicy Beef Lettuce Cups
Recipe / Lisa Holmen
These lettuce cups are my take on san choy bau and combine lean beef
mince with fresh herbs and ginger. Just top with your favourite fresh herbs
(I used mint and coriander) and extra chilli for some added spice. They are
perfect for an appetiser or an iron-rich snack to get you through the day.
Serves: 21 tbsp olive oil
2 cloves garlic, crushed
2 tsp grated ginger
500g lean beef mince
1 tbsp brown sugar
2 tbsp fish sauce
Juice 1 lime8 baby cos lettuce leaves
2 red chillies, finely sliced
Fresh mint, chopped
Coriander leaves, chopped
Roasted unsalted peanuts,
roughly chopped
1 lime, cut into wedgesHeat olive oil in large pan over medium heat.
Add garlic and ginger and cook until fragrant. Increase heat and add
beef mince and cook until browned.
Add brown sugar, fish sauce and lime juice and cook until liquid is
absorbed. Divide mince mixture and place on lettuce leaves.
Top with red chillies, mint, coriander, peanuts and extra lime.Greek Lamb Skewers in Pita
Recipe / Lisa Holmen
Get your iron boost for the week with these Greek marinated
lamb skewers served with fresh herbs and plenty of greens —
a perfect combination for a weekend lunch with the family.
Leave the lamb to marinate overnight to really boost the flavour.
Serves: 2400g lean lamb, diced
2 garlic cloves, crushed
2 tbsp extra-virgin olive oil
1 tbsp dried oregano
4 large pitas, toasted100g Greek yoghurt
200g baby spinach
Handful of mint & parsley
100g cherry tomatoes
1 lemon, cut into wedgesCombine lamb, garlic, oil and oregano in medium bowl,
ensuring lamb is well covered with oil. Leave to marinate for
at least 2 hours in fridge.
Thread lamb onto 4–6 bamboo skewers (depending on size).
Heat large frying pan on medium heat then add skewers
and cook for approximately 8 mins, turning occasionally.
Allow to rest.
Top each pita bread with yoghurt and lamb skewer and finish
with baby spinach, fresh herbs, tomatoes and lemon.Spicy Beef
Lettuce CupsIron-boosting meals
Photography: Lisa Holmen, Keira Rumble66 | EatWellRECIPES
iron boostingEWL026_066-074 CR Iron-boosting Meals-PR.indd 66EWL026_066-074 CR Iron-boosting Meals-PR.indd 66 5/08/2019 11:25:22 AM5/08/2019 11:25:22 AMIron is anincrediblyimportantmineralforyouroverallhealth.Notonlyisitnecessarytocarryoxygentoallthecellsof
your body,meaningthatyouneedittomaintaindailyenergy,butitisalsovitaltotheimmunesystem.Youneedironin
your diet, butyouwanttobecarefulthatyoudon’tonlygetitwithloadsofsaturatedfatfromredmeat.Despitethemyths
that surroundit,youcangetplentyofironfromvegetables,especiallyleafygreens,orhealthierleancutsofmeat.Boost
your iron levelswithnutritiousmealslikethese:Stir-FriedBroccoliRice;MisoBroth,BrownRiceNoodles&LeafyGreens;
SuperBeanMexiSalad;CrispyTempeh,Kale&GrilledTomatoSalad;Eggplant&SpinachLasagne;Spicy
BeefLettuceCups;andLentil&GreenswithLemonyVinaigrette.SpicyBeefLettuceCups
Recipe/ LisaHolmen
These lettucecupsaremytakeonsanchoybauandcombineleanbeef
mince with freshherbsandginger.Justtopwithyourfavouritefreshherbs
(I used mint andcoriander)andextrachilliforsomeaddedspice.Theyare
perfect for anappetiseroraniron-richsnacktogetyouthroughtheday.
Serves: 21 tbsp olive oil
2 clovesgarlic,crushed
2 tspgratedginger
500gleanbeefmince
1 tbspbrownsugar
2 tbspfishsauce
Juice1 lime8 babycoslettuceleaves
2 redchillies,finelysliced
Freshmint,chopped
Corianderleaves,chopped
Roastedunsaltedpeanuts,
roughlychopped
1 lime,cutintowedgesHeatoliveoilinlargepanovermediumheat.
Addgarlicandgingerandcookuntilfragrant.Increaseheatandadd
beefminceandcookuntilbrowned.
Addbrownsugar,fishsauceandlimejuiceandcookuntilliquidis
absorbed.Dividemincemixtureandplaceonlettuceleaves.
Topwithredchillies,mint,coriander,peanutsandextralime.Greek Lamb Skewers in Pita
Recipe / Lisa Holmen
Get your iron boost for the week with these Greek marinated
lamb skewers served with fresh herbs and plenty of greens —
a perfect combination for a weekend lunch with the family.
Leave the lamb to marinate overnight to really boost the flavour.
Serves: 2400g lean lamb, diced
2 garlic cloves, crushed
2 tbspextra-virginoliveoil
1 tbspdriedoregano
4 largepitas,toasted100g Greek yoghurt
200g baby spinach
Handfulofmint& parsley
100gcherrytomatoes
1 lemon,cutintowedgesCombinelamb,garlic,oilandoreganoinmediumbowl,
ensuringlambis wellcoveredwithoil.Leavetomarinatefor
atleast2 hoursinfridge.
Threadlambonto4–6bambooskewers(dependingonsize).
Heatlargefryingpanonmediumheatthenaddskewers
andcookforapproximately8 mins,turningoccasionally.
Allowtorest.
Topeachpitabreadwithyoghurtandlambskewerandfinish
withbabyspinach,freshherbs,tomatoesandlemon.Spicy Beef
Lettuce CupsIron-boosting meals
Photography: Lisa Holmen, Keira Rumble66 | EatWell
RECIPES
iron boosting