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/serve - a gentle way to introduce red meat to baby
Lamb's Liver & Vegetables
1.7mg iron per serve
Iron Rich Casserole
Adult serve is 5.9mg iron, an older baby/toddler serve of 180g provide 2mg of iron
Toddler Bolognese
1.4mg iron for 165g serve
The following recipes contribute to over a quarter of an adults daily iron needs.
Beef
BBQ Eye Fillet
5.2mg iron per serve
Beef & Lentil Cottage Pie
5.4mg iron per serve
Mexican Beef Bowl
8.8mg iron per serve
Marinated Beef Brisket
6.9mg iron per serve
Lamb
Herb & Caper lamb Cutlets
4mg iron per serve
French Style Navarin of Lamb
4.5mg iron per serve
Herb Stuffed Butterflied Lamb
3.5mg iron per serve
Lamb Shank Broth
7.4mg iron per serve
Pork
Thai Red Curry
3.9mg iron per serve
Cuban Marinated Pork Shoulder
4mg iron per serve
Greek Style NZ Pork Cutlets
3.7mg iron per serve
The Good Ol' NZ Pork Burger
4.9mg iron per serve
Venison
Venison Meatloaf
5.1mg iron per serve
Venison Enchilada
3.9mg iron per serve
Moroccan Spiced Venison on Falafel
6.8mg iron per serve
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.
Vegetables Beans & Mince
72mg vitamin C/serve
Cabbage and Pork Broth
64mg of vitamin C/serve
Winter Vegetable Salad
34mg vitamin C/serve
Baked Veges & Pork Balls
118mg vitamin C/serve