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

Baby & Toddler

Baby Beef Mince with Kumara

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


Lamb's Liver & Vegetables

1.7mg iron per serve 


Iron Rich Casserole

5.9mg iron in an adult serve,

2mg iron in a 180g serve for an older baby/toddler


Toddler Bolognese

1.4mg iron for 165g serve

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


Star Anise Beef and Noodle Salad

5.3mg iron per serve


Hearty Beef Pies Topped with Cheesy Cauliflower Mash

6.3mg iron per serve


Beef Steaks with Warm Vegetable and Couscous Salad

4.5mg iron per serve


Beef Quesadillas

5.3mg iron per serve


Spiced Lamb, Vegetable and Israeli Couscous Salad

3.5mg iron per serve


Best Ever Lamb and Chickpea Soup

5.4mg iron per serve

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Lamb & Barley Soup

3.4mg iron per serve


Fast Autumn Lamb Stir-fry

3.7mg iron per serve

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Pork Meatballs and Spaghetti

3.7mg iron per serve

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Brazilian Style Pork Stroganoff

4.2mg iron per serve

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Pork and Super Grain Salad Bowl

4.7mg iron per serve


Neat'o Pork Nachos

4.4mg iron per serve

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Venison Quesadillas

3.6mg iron per serve

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Venison Wellington 

7.3mg iron per serve

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Venison Goulash 

5.9mg iron per serve

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Sticky Asian Glazed Venison Meatballs

4mg iron per serve

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Beer Battered Snapper with Kumara Chips and Smashed Herby Peas

4.65mg iron per serve

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Mussel and Kumara Fritters

4.24mg iron per serve

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Red Curry Mussels

5mg iron per serve

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Teriyaki Salmon and Broccolini Rice Bowls

3.3mg iron per serve


These recipes contain non-haem iron which is less well absorbed than haem iron found in animal-sourced foods. Eating these foods alongside vegetables or fruit containing Vitamin C will enhance absorption of non-haem iron. 


Moroccan Red Lentil and Chickpea Soup 

8.1mg iron per serve

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Frijoles (Cuban Black Beans)

5.5mg iron per serve

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Bean Chilli

7.1mg iron per serve

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Cypriot Salad

6.8mg iron per serve

Vegetable inspired

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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Corn, Red Cabbage and Smoked Fish Salad

53mg vitamin C per serve

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Roast Vegetable Salad with Orange and Rosemary Dressing 

28mg of vitamin C per serve

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Tropical Vegetable and Rice Salad

29mg vitamin C per serve

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Vegetable Soup with Fresh Turmeric

27mg vitamin C per serve

Fresh Start By My Food Bag Recipes

We've teamed up with Fresh Start by My Food Bag to share recipes high in protein that also contribute to daily iron needs. Learn more about Fresh Start here

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Naked Beef & Cheese Burgers with Avo & Beetroot

37g protein / 3.6mg iron per serve

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Ginger & Garlic Marinated Beef with Toasted Sesame Chimichurri

36g protein / 5.1mg iron per serve

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Turmeric Spiced Buddha Bowl with Tahini Yoghurt

20g protein / 5.0mg iron per serve

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Peri Peri Blackened Chicken

39g protein / 2.7mg iron per serve

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