What to eat this July to support healthy iron levels
Curry Lentils
SERVES 4–6 | 30–40 MINUTES | FREEZER-FRIENDLY
INGREDIENTS
- coconut oil for cooking
- 1 onion, roughly diced
- 2 cloves garlic, finely diced
- 1 small knob ginger, finely diced
- 1 tablespoon cumin seeds
- 1⁄2 tablespoon ground turmeric
- 1 teaspoon mustard seeds
- 1 tablespoon curry powder
- salt and pepper
- 2 cups brown lentils
- 2.5 litres filtered water
- 600g pumpkin, skin on, cut into 2cm cubes
- 1 tablespoon ground cumin
METHOD
- Heat the coconut oil in a large frying pan or saucepan. Sauté the onion, garlic, ginger and spices (including the cumin seeds) for 2 minutes, just long enough for the flavours to infuse. Season to taste.
- Add the lentils and 2 litres of the water. Bring to the boil and cook for 10 minutes.
- Turn down the heat to a low simmer. Add the pumpkin, ground cumin, and remaining water and simmer for 15 minutes, stirring regularly until the pumpkin is starting to fall apart and the lentils are cooked. Adjust the seasoning as required. At this point the curry should be of a thick stew-like consistency.
- Serve with brown rice, coconut, coriander and mint raita (see here) and salad greens dressed with apple cider vinegar and pumpkin seeds.
NUTRITIONAL INFORMATION
Curcumin, an active constituent in turmeric, which is a spice included in curry powder, has an array of amazing health benefits, such as preventing oxidative damage to DNA, supporting liver detoxification processes, and supporting joint health due to its potent anti-inflammatory actions. I absolutely love turmeric.
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Rendang Curry
SERVES 4–6 | 80 MINUTES | FREEZER-FRIENDLY
INGREDIENTS
PASTE
- 6 dried long chillies, deseeded and soaked in 1⁄4 cup hot filtered water
- 1 small red onion, roughly chopped
- 2 large garlic cloves, roughly chopped
- 3–4cm piece fresh galangal, centre soft white fragrant part only, roughly chopped
- 3–4cm piece fresh ginger, roughly chopped
- 1 lemongrass stalk (white part only), finely chopped
CURRY
- 1 cup desiccated coconut, toasted
- 1⁄4 cup coconut oil for frying
- 5 kaffir lime leaves, stalks removed, finely chopped
- 700g chuck, sirloin or topside beef, cut into tiny cubes
- 2 x 400ml cans coconut cream
- 2 tablespoons curry powder
- 2 tablespoons maple syrup
- 1 tablespoon tamari
- 1 cup filtered water
- salt and pepper
METHOD
- Make the paste first. Place all the ingredients including the chilli soaking in water in a food processor or blender and process until combined and of a paste-like consistency.
- Heat the coconut in a pan over a medium heat, stirring frequently until lightly browned. Set aside. Heat the coconut oil in a deep frying pan or saucepan on a medium heat and fry the paste for 6 minutes. Add the kaffir lime leaves, stirring constantly, then add the beef, coconut cream, curry powder, maple syrup, tamari, water and toasted coconut. Season with salt and pepper.
- Cook for about 45–60 minutes, stirring regularly, until the meat is soft and falling apart. Add a little more water if required to avoid the curry catching. Taste and adjust seasoning if required. To reduce the oil content, allow the curry to cool before skimming excess oil from the surface. Serve with brown rice and your choice of greens or salad.
NUTRITIONAL INFORMATION
This curry contains all of the authentic Rendang flavours and might just become a new family favourite! As it is a rich dish, serve up small portions with plenty of green vegetables. Pasture-fed beef contains zinc and iron in forms that are easy for the body to utilise. Zinc is critical for wound healing and a healthy immune system, just to name a few of its magic properties.
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Extra Green Frittata
Serves 6-8 | 40 minutes
INGREDIENTS
- 1 small stalk broccoli, stems trimmed, finely chopped
- 1 large spring onion, finely sliced
- ½ head silver beet, stems trimmed, finely sliced
- 1 bunch parsley, finely chopped
- ½ cup fresh basil, julienned
- 8 large eggs
- 1 cup almond milk
- 3 small zucchini, thinly sliced
- olive oil to drizzle
- salt and ground black pepper
METHOD
- Preheat the oven to 160°C.
- Toss all the greens, herbs and vegetables — except for the zucchini — in a large bowl then transfer them to a deep baking dish.
- Beat the eggs with the almond milk and pour over the ingredients in the baking dish. You may need to press the vegetables down with your hands so that they are evenly soaked with the egg.
- Arrange the zucchini slices over the top of the frittata and drizzle with olive oil. Season with salt and pepper. Bake in the hot oven until firm, about 20 to 25 minutes
TIP
Serve with macadamia pesto and a drizzle of maple-balsamic dressing.
NUTRITIONAL INFORMATION
This frittata is good at any time of the day… as a breakfast, lunch or after-school snack, served hot or cold. It will increase your vegetable consumption and provide protein from the eggs, as well as numerous vitamins and minerals from all the vegetables. Great to keep in the fridge ready to go!
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Osso Bucco Lamb
SERVES 6–8 | 90 MINUTES | FREEZER-FRIENDLY
INGREDIENTS
- 2kg forequarter lamb, cut into pieces, meat left on some bone, fat removed
- 2 small onions, thickly sliced
- 4 garlic cloves, chopped
- 30cm sprig of fresh rosemary
- 3 tablespoons fresh oregano, roughly chopped
- 2 potatoes, unpeeled and quartered
- 1 medium sweet potato, unpeeled and cut into chunks
- 6 roma tomatoes, roughly chopped
- 3 cups filtered water
- bunch of silverbeet, roughly chopped
- salt and pepper
METHOD
- Preheat the oven to 180°C. Combine all the ingredients except the silverbeet in a large 35x25x8cm baking dish, ensuring that the meat and vegetables are evenly distributed. Pour the water into the dish and cover with foil.
- Bake for 11⁄2 hours or until the meat is falling apart.
- After 1 hour 20 minutes, scatter the silverbeet evenly over the dish and cook for a further 10 minutes. Serve with greens.
NUTRITIONAL INFORMATION
Organic lamb is a good source of protein. It contains B-group vitamins (including vitamin B12) as well as iron and zinc, important minerals that too many people are deficient in today. Wherever possible, opt for pasture-fed or organic beef and lamb.
