RECIPES

To help you with your iron intake, here are some iron-rich meal ideas everyone will enjoy.

Baby & Toddler
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Baby Beef Mince with Kumara

0.6mg iron/serve  - a gentle way to introduce red meat to baby

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Lamb's Liver & Vegetables

1.7mg iron per serve 

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Iron Rich Casserole

Adult serve is 5.9mg iron, an older baby/toddler serve of 180g provide 2mg of iron

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Toddler Bolognese

1.4mg iron for 165g serve

The following recipes contribute to over a quarter of an adults daily iron needs.

Beef
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BBQ Eye Fillet

5.2mg iron per serve

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Beef & Lentil Cottage Pie

5.4mg iron per serve

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Mexican Beef Bowl

8.8mg iron per serve

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Marinated Beef Brisket

6.9mg iron per serve

Lamb
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Herb & Caper lamb Cutlets

4mg iron per serve

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French Style Navarin of Lamb

4.5mg iron per serve

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Herb Stuffed Butterflied Lamb

3.5mg iron per serve

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Lamb Shank Broth

7.4mg iron per serve

Pork
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Thai Red Curry

3.9mg iron per serve

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Cuban Marinated Pork Shoulder

4mg iron per serve

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Greek Style NZ Pork Cutlets

3.7mg iron per serve

The Good Ol' NZ Pork Burger

4.9mg iron per serve

Venison
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Venison Meatloaf

5.1mg iron per serve

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Venison Enchilada 

3.9mg iron per serve

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Moroccan Spiced Venison on Falafel 

6.8mg iron per serve

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Venison San Choi Boa

4.1mg iron per serve

Vegetables

The vitamin C from vegetables in a meal enhances iron absorption from non-haem iron foods. Adults require 45mg of Vitamin C a day.

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Vegetables Beans & Mince

72mg vitamin C/serve

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Cabbage and Pork Broth 

64mg of vitamin C/serve

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Winter Vegetable Salad

34mg vitamin C/serve

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Baked Veges & Pork Balls

118mg vitamin C/serve

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