Struggling With Iron Deficiency? Try These Recipes To Boost Your Intake

Iron is an essential mineral your body needs to produce haemoglobin, which carries oxygen in the blood. It can be found in foods like red meat, poultry, seafood, beans, lentils, tofu, dark leafy greens and fortified cereals. Low iron levels can lead to iron deficiency anaemia, characterized by symptoms such as fatigue, dizziness, lightheadedness, headaches, and irritability. If you experience these symptoms, it’s advisable to consult a healthcare professional for an evaluation of your iron levels. Additionally, incorporating iron-rich foods into your diet can help enhance your iron intake.

1. Palak Tofu CurryFirst make a spinach puree with ginger. Next, heat oil and add chopped onions and garlic. Once the onion has turned light brown, add the tofu chunks. Sauté until completely combined, then add the spinach puree. Add salt and pepper seasoning. Cook for 2-3 minutes before turning off the flame. Next, add cumin powder and lemon juice. serve with rice or parantha.
2.  Spinach Lentil soupCook lentils with water and turmeric until they are soft. In a separate skillet, fry cumin seeds, ginger, garlic, and green chillies in ghee. Stir in the spinach until wilted, then combine it with the lentils, season with salt, and simmer for a few minutes. Serve hot.
3. Black beans saladIn a small saucepan, heat the olive oil over medium heat. Cook for 3-4 minutes, until the onions and garlic soften slightly. Combine the undrained black beans, cilantro, cumin, and salt. Stir well and reduce the heat to medium-low. Let it cook for 15-20 minutes, stirring occasionally. If preferred, serve with more chopped cilantro and cheese. Enjoy!
4. Soybean CurryWash and soak the soybeans overnight. The next day, drain them and place them in a pressure cooker. Now, cover it with water. Pressure cook for four whistles, then simmer on low heat for ten minutes. Turn off the heat and let the steam run by itself. Next, heat the oil in a pan. Mix in cumin seeds and smashed garlic. Combine the chili powder, turmeric, and garam masala powder. Sauté well in the oil. Add the cooked dal, along with the cooking liquid. Now, add some salt. Bring the entire thing to a boil. Simmer until the curry achieves the desired thickness. Add coriander leaves and stir before serving.

 

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