Molasses & Apricot Oatmeal
Combine 1/2 cup wholegrain rolled oats (not instant) with 1/2 cup rice milk and 1 cup of water in a saucepan. Chop 3-4 dried apricots finely and add to saucepan with 1 tablespoon backstrap molasses. Bring mixture to the boil and simmer for 5 minutes or until thick and creamy. Cool before serving.
Meatballs (Lamb or Beef)
In a bowl, combine 250 grams minced lamb (or beef) with 1 lightly beaten egg, 1/2 cup fresh breadcrumbs, 1/4 cup pureed spinach, 1/4 cup finely diced onion and 1/4 teaspoon garlic powder. Form mixture into balls and grill on a lightly oiled grill pan (or frypan) for 4-5 minutes each side or until cooked through.
Savoury Mince
In a medium frying pan, saute 1 diced small onion, 1 diced carrot and 1 clove of crushed garlic in 1 tablespoon of oil, over a medium heat. When onion is soft, increase the heat, add 400 grams minced beef to the pan and fry until browned. Add 1 can crushed tomatoes, 1 cup low-sodium beef stock and 1 tablespoon tomato paste to the pan and stir to combine. Bring to the boil and then simmer, uncovered, until most of the liquid is evaporated and the mixture is thick. Serve with brown rice.
Hummus Wraps
Combine 1 can chickpeas, 1 tablespoon lemon juice, 1 tablespoon olive oil and 1 clove of garlic in a food processor and blend until smooth. Spread hummus over a wholemeal tortilla and roll up before slicing into pinwheels.
Sardines on Toast
Combine 1 tin of sardines (packed in oil), with the juice of 1/2 lemon and 1/2 an avocado in a food processor and blend until smooth. Spread over one slice of toasted wholemeal bread and slice into strips to serve.
To help with absorption
Non-heme iron – found in plant foods like legumes, wholegrains and dried fruits – is not as readily absorbed by the body as heme iron (found in animal products). Vitamin C however assists in the absorption of non-heme iron so it is always a good idea to serve these foods with vitamin-C rich fruits and vegetables.
Examples include:
- Citrus Fruits (oranges, grapefruit etc.);
- Strawberries;
- Kiwi fruit;
- Pineapple;
- Cantaloupe;
- Raspberries;
- Capsicum;
- Broccoli;
- Tomatoes;
- Cabbages;
- Leafy Green Vegetables;
- Cauliflower.
The following list is adapted from the American Academy of Pediatrics Clinical Report on preventing iron deficiency and iron deficiency anemia in infants and toddlers (October 2010). The list can be used by caregivers to assist in choosing naturally iron-rich foods for inclusion in their young child’s diet.
Note that the number in brackets is the amount of iron (mg) contained in one serve of each food.
Table Food (heme iron)
Clams, canned, drained solids, 3 oz (23.8)
Chicken liver, cooked, simmered, 3 oz (9.9)
Oysters, Eastern canned, 3 oz (5.7)
Beef liver, cooked, braised, 3 oz (5.6)
Shrimp, cooked moist heat, 3 oz (2.6)
Beef, composite of trimmed cuts, lean only, all grades, cooked, 3 oz (2.5)
Sardines, Atlantic, canned in oil, drained solids with bone, 3 oz (2.5)
Turkey, all classes, dark meat, roasted, 3 oz (2.0)
Lamb, domestic, composite of trimmed retail cuts, separable lean only, choice, cooked, 3 oz (1.7)
Fish, tuna, light, canned in water, drained solids, 3 oz (1.3)
Chicken, broiler or fryer, dark meat, roasted, 3 oz (1.1)
Turkey, all classes, light meat, roasted, 3 oz (1.1)
Veal, composite of trimmed cuts, lean only, cooked, 3 oz (1.0)
Chicken, broiler or fryer, breast, roasted, 3 oz (0.9)
Pork, composite of trimmed cuts (leg, loin, shoulder), lean only, cooked, 3 oz (0.9)
Fish, salmon, pink, cooked, 3 oz (0.8)
Table Food (non-heme iron)
Oatmeal, instant, fortified, cooked, 1 cup (14.0)
Blackstrap molasses, 2 tbsp (7.4)
Tofu, raw, regular, 1⁄2 cup (6.7)
Wheat germ, toasted, 1⁄2 cup (5.1)
Ready-to-eat cereal, fortified at different levels, 1 cup (4.5 to 18)
Soybeans, mature seeds, cooked, boiled, 1⁄2 cup (4.4)
Apricots, dehydrated (low-moisture), uncooked, 1⁄2 cup (3.8)
Sunflower seeds, dried, 1⁄2 cup (3.7)
Lentils, mature seeds, cooked, 1⁄2 cup (3.3)
Spinach, cooked, boiled, drained, 1⁄2 cup (3.2)
Chickpeas, mature seeds, cooked, 1⁄2 cup (2.4)
Prunes, dehydrated (low-moisture), uncooked, 1⁄2 cup (2.3)
Lima beans, large, mature seeds, cooked, 1⁄2 cup (2.2)
Navy beans, mature seeds, cooked, 1⁄2 cup (2.2)
Kidney beans, all types, mature seeds, cooked, 1⁄2 cup (2.0)
Molasses, 2 tbsp (1.9)
Pinto beans, mature seeds, cooked, 1⁄2 cup (1.8)
Raisins, seedless, packed, 1⁄2 cup (1.6)
Whole egg, cooked (fried or poached), 1 large egg (1.6)
Enriched spaghetti, cooked, 1⁄2 cup (1.5)
White bread, commercially prepared, 1 slice (1.2)
Whole-wheat bread, commercially prepared, 1 slice (1.0)
Prunes, dehydrated (low moisture), stewed, 1⁄2 cup (0.9)
Prune juice, canned, 4 fl oz (0.9)
Green peas, cooked, boiled, drain, 1⁄2 cup (0.9)
Enriched white rice, long-grain, regular, cooked, 1⁄2 cup (0.7)
Spaghetti or macaroni, whole wheat, cooked, 1⁄2 cup (0.7)
Peanut butter, smooth style, 2 tbsp (0.6)
Brown rice, medium-grain, cooked, 1⁄2 cup (0.5)
What iron-rich foods do you like to serve for your little ones?
Photo credit: Itinerant Tightwad
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