world iron awareness week
14-21 OCTOBER, 2024
RECIPES
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.
Beef
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
Lamb
Spiced Lamb, Vegetable and Israeli Couscous Salad
3.5mg iron per serve
Best Ever Lamb and Chickpea Soup
5.4mg iron per serve
Lamb & Barley Soup
3.4mg iron per serve
Fast Autumn Lamb Stir-fry
3.7mg iron per serve
Pork
.jpg)
Pork Meatballs and Spaghetti
3.7mg iron per serve
.jpg)
Brazilian Style Pork Stroganoff
4.2mg iron per serve
.jpg)
Pork and Super Grain Salad Bowl
4.7mg iron per serve
Neat'o Pork Nachos
4.4mg iron per serve
Venison
.jpg)
Venison Quesadillas
3.6mg iron per serve
.jpg)
Venison Wellington
7.3mg iron per serve
.jpg)
Venison Goulash
5.9mg iron per serve
Sticky Asian Glazed Venison Meatballs
4mg iron per serve
Seafood
Beer Battered Snapper with Kumara Chips and Smashed Herby Peas
4.65mg iron per serve
Mussel and Kumara Fritters
4.24mg iron per serve
Red Curry Mussels
5mg iron per serve
Teriyaki Salmon and Broccolini Rice Bowls
3.3mg iron per serve
Vegan
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
Frijoles (Cuban Black Beans)
5.5mg iron per serve
Bean Chilli
7.1mg iron per serve
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.
Corn, Red Cabbage and Smoked Fish Salad
53mg vitamin C per serve
Roast Vegetable Salad with Orange and Rosemary Dressing
28mg of vitamin C per serve
Tropical Vegetable and Rice Salad
29mg vitamin C per serve
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
Naked Beef & Cheese Burgers with Avo & Beetroot
37g protein / 3.6mg iron per serve
Ginger & Garlic Marinated Beef with Toasted Sesame Chimichurri
36g protein / 5.1mg iron per serve
Turmeric Spiced Buddha Bowl with Tahini Yoghurt
20g protein / 5.0mg iron per serve
Peri Peri Blackened Chicken
39g protein / 2.7mg iron per serve