Food, diet, weight. . It’s always played a major role in my life. My adolescence and teen age years were consumed with a viscous cycle of unhealthy eating, which led to weight gain, then soon followed by whichever unrealistic diet was trending at the time. By the time I reached my adulthood I was bordering on an eating disorder and had formed a very unhealthy relationship with food.
Fast forward to being a parent and not much has changed. I still don't have the healthiest relationship with food and I constantly worry about my weight. . . except now I have my children’s eating habits to worry about and our bleeding disorder to consider. Scarlett decided at the age of 2 that she would be a vegetarian. This can pose quite a problem when we feel like we are bordering on anemia all the time as it is.
And so I began my journey on eating a high iron diet. I started researching anemia and recipes that could help me introduce this important element into our daily diet. Eating foods high in iron can help prevent the onset of anemia.
Anemia occurs when we have less than the normal number of red blood cells in our blood OR if our blood doesn’t have enough hemoglobin. Hemoglobin is a protein who’s job is to carry oxygen to other parts of our body.
There are many different types of anemia but I tend to focus on IDA-Iron Deficiency Anemia. Amongst the women of the bleeding disorder community I hear this most commonly occurs from very long and heavy periods or childbirth. And in my situation I know Scarlett’s levels are always bordering on anemia because she doesn’t eat meat which is the normal “go to” when you’re trying to boost iron back into your diet.
There's are two different types of iron-
Heme iron-animal proteins such as beef and chicken. This is said to be easily absorbed.
Non-heme iron-plant based foods such as spinach and legumes which is said to not as easily. Eating vitamin C rich foods with your non-heme sources can enhance it's absorption.
Here are some signs of being anemic. . .
Most commonly-Fatigue, Weakness, and Dizziness
Headache
Pale Skin
Irritability
Numbness in hands and feet
Low body temperature
Rapid or irregular heartbeat
Shortness of breath
Kari's list of food and recipes that help fight anemia. . .
1:Red Meat-eating red meat 3 days a week helps prevent anemia
Bok Choy and Beef stir-fry
Flank steak, thinly sliced Oil
4 heads of baby bok choy Salt and pepper
Rice vinegar Soy sauce
Heat oil in large non stick skillet and sale and peppered steak to skillet and cook through 3-4 minutes. Transfer to plate, swipe pan, add bok choy and 1/4 cup water, cover and simmer until tender, 2-3 minutes. Meanwhile in other bowl mix soy sauce, vinegar, and add to bok choy, bring to a boil. Add flank steak, tossing until heated through 1-2 minutes.
2:Spinach: is a rich source of calcium, Iron, fiber, Vitamins A, B9, C, E and beta carotene
Saute Spinach
Thoroughly clean and pick out best spinach. Heat up frying pan , sauté pan over high heat . Once hot, add butter and/or oil. Once melted quickly add spinach sauté, stirring until wilted. The High heat& stirring helps liquids evaporate, which prevents slimy, wet spinach.
Optional add ins: lemon juice, garlic, onion, or balsamic vinegar
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| Chocolate Bark with pastachios & Cranberries |
3:Nuts are a great source of iron-pistachios having the most.
-take a handful of nuts with some dried fruit as a great mid day snack
Pistachio, Dried cranberries, Dark chocolate bark
4.5 oz of shelled pistachios coarsely chopped
2.5 oz dried cranberries
7 oz chocolate bar ( Hershey dark chocolate)
Place chocolate in microwave and melt chocolate.spread over cookie sheet lined with foil. Sprinkle nuts and cranberries on top. Stick in freezer-then break into pieces
4:Whole Grains- A slice of whole grain bread is said to contain 6% of your daily iron intake. Whole grain pasta is another great way to add whole grains to your diet
5:Peanut Butter
Peanut Butter Balls
Peanut Butter
Oatmeal
Honey
Flax Seed
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| Clam Chowder |
Chocolate Chips
6:Dried Fruits-raisins, apricots, cranberries
7:Sea Food-clams, oysters
Clam chowder
4 slices bacon, diced
2 tablespoons unsalted butter
2 cloves garlic, minced
1 onion, diced
1/2 teaspoon dried thyme
3 tablespoons all-purpose flour
1 cup milk
1 cup vegetable stock
2 (6.5-ounce) cans chopped clams, juices reserved
1 bay leaf
2 russet potatoes, peeled and diced
1 cup half and half*
Kosher salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley leaves
Instructions
Heat a large stockpot or Dutch oven over medium high heat. Add bacon and cook until
brown and crispy, about 6-8 minutes.
Transfer to a paper towel-lined plate, reserving. tablespoon excess fat; set aside.
Melt butter in the stockpot. Add garlic and onion, and cook, stirring frequently, until
onions have become translucent, about 2-3 minutes. Stir in thyme until fragrant, about 1
minute.
Whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk, vegetable
stock, clam juice and bay leaf, and cook, whisking constantly, until slightly thickened,
about 1-2 minutes. Stir in potatoes.
Bring to a boil; reduce heat and simmer until potatoes are tender, about 12-15 minutes.*
Stir in half and half and clams until heated through, about 1-2 minutes; season with salt
and pepper, to taste. If the soup is too thick, add more half and half as needed until
desired consistency is reached.
Serve immediately, garnished with bacon and parsley, if desired.
8:Cereals- Rice Krispies, Corn Flakes, Special K, Cheerios
9:Green leafy vegetables like Swiss chard, kale, bok choy
Kale Chips
1 bunch of kale Sherry vinegar
Olive oil Salt
Preheat oven to 350F cut away ribs from kale and discard. Tear remaining leaves into uniform size, wash and spin dry. Put kale in large sip,lock bags with oil, shake, add vinegar, shake, add salt. Spread onto baking sheet and roast for about 35 minutes. Season with salt
10:Squash & Pumpkin Seeds
11:Liver
12:Dark chocolate or cocoa powder
13:Tofu
14:Eggs
Spinach quiche
1/2 cp butter Salt and pepper
3 cloves garlic 4 eggs beaten
1 Cp milk Unbaked pie crust
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| Tomato & Avocado Salad |
1 10oz package frozen spinach, thawed and drained
1 4.5 can of mushrooms, drained
1 6 oz package herb & garlic feta crumbled
1 8oz package shredded cheddar
Pre heat oven to 375 In medium sauce pan heat butter, garlic, onion, then spinach, mushrooms, feta, 1/2 cheddar cheese, s & p, poor into pie crust. Mix milk and eggs then add to pie crust. Bake for 15 min, then add rest of cheddar bake 35-40min, allow to stand for 10
15:Tomatoes are a good source of vitamin C which is important with the absorption of iron
Tomatoes and Avocado Salad
1 tsp Dijon mustard 1/4 cp extra virgin olive oil
1/3 cp balsamic vinegar pepper
Avocado peeled and pitted red onion
2 small tomatoes
16: Lentils and Beans
Delicious Black Bean Burritos
Flour tortillas 1 tsp garlic-minced
Vegetable oil 1 tsp jalapeno peppers-minced
1 can black beans, rinsed and drained 1 Small onion-chopped
Fresh cilantro
Salt
Cream Cheese Warm up tortillas
- Heat oil in a 10 in skillet place onions, peppers, garlic cook for several minutes, then add beans
- Cut cream cheese into cubes and add to skillet, stirring occasionally, add fresh cilantro at the end
- Spoon mixture down the middle and serve immediately
Helpful reminders:
Eating foods high in iron can help prevent the onset of anemia . . .
Cereal/Breads with iron in them (100% fortified is the best)
Lentils & Beans
Oysters, Clams
Liver
Tofu
Green, Leafy vegetables
Dried fruits
Red meat (preferably lean)
Fish
Eating foods and drinking fluids high in Vitamin C help our bodies absorb iron. Drinking things like coffee, tea and dairy products make it harder for your body to absorb the iron.
and PS:Watch your consumption of folic acid and B12
Written by,
Kari Peepe
©KariPeepe/atouchofscarlett.blogspot.com
http://atouchofscarlett.blogspot.com
pspdaware@gmail.com
Written by,
Kari Peepe
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