Iron is important many functions of the body, including transporting oxygen from the lungs throughout the body in red blood cells.
There are 2 types of iron in food: haem and non-haem. Non-haem iron is found in eggs and plant foods, whereas haem iron is found in meat, poultry and seafood.
Plant based sources of Iron:
- legumes
- pumpkin seeds and sunflower seeds
- nuts, such as cashews and almonds
- wholegrains
- green vegetables such as broccoli, spinach and green peas
- firm tofu
- tempeh
Animal-based sources of iron include:
- beef
- sardines
- lamb
- chicken eggs
- salmon
Iron-rich recipe suitable for Be Rapid
Chilli Beef Salad with Peanuts
- Number of Serves: 1
- Serve Weight: 184g
|
Ingredients |
Quantity |
Notes |
|---|---|---|
|
Eye Fillet Steak |
70g |
|
|
Peanut Oil |
1 tsp |
|
| Peanuts |
1 tb |
coarsely crushed |
|
Fresh Chilli |
1/2 small chilli |
sliced fine |
| Lime |
1 slice |
plus lime leaves |
|
Fresh Mint |
1 tsp |
chopped |
| Honey |
1 tsp |
|
|
Bok Choy |
3 leaf |
pieces |
|
Snow Peas |
4 snow peas |
sliced length-ways |
| Broccoli |
2 small florets |
sliced |
Method:
- Heat oil in a pan and cook the beef steak for 3-4 min each side. Remove and cool. Then cut into thin strips.
- Cook the red chiili and lime leaves in the oil for 30 sec. Add beef strips and coat with the chilli.
- Put bok choy, snow peas and broccoli in a bowl and cover with hot water for 3 min. Drain and pat dry.
- Add mint leaves, lime juice, honey and salt and combine.
- Serve beef with salad and topped with peanuts.
