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Breakfast
Iron-rich cereal (serves 2)
75g organic rolled oats
1 handful pumpkin seeds
1 handful sunflower seeds
1 handful raw unsalted almonds
1 handful raisins
4 dreid apricots
1 tbsp plain live joghurt
Prearation time: 10 mins
Place the apricots & raisins in a bowl or
mug, cover with water & place in the fridge overnight. Put all of the other ingredients (apart from the yoghurt) in a separate bowl, cover with water and place in the fridge. Soaking oats helps to break down phytic acid, which can inhibit the absorption of iron. In the morning, remove the bowls from the fridge and drain off any excess liquid from the oat mixture. Divide the oat mixture into 2 bowls, and then top with equal amounts of the soaked fruit (& some juice). Add the plain live yoghurt to boost your calcium and protien levels. Finally, serve your iron-rich cereal with an iron-boosting glass of pomegranate or purple grape juice.
Nutrient breakdown per serving
367 calories, 14g fat, 15g protein,
47g carbs, 4mg iron |
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Dinner
Chargrilled lamb's liver with watercress, beetroot & avocado salad (serves 2)
This is rich in haem-iron, the most readily absorbable form of iron.
200g organic lamb's liver, chicken liver or breast of lamb. cut into thick strips
80g watercress
250g cooked beetroot, sliced
1 avocado
2 garlic cloves cut in halves
Olive oil for grilling
Sea salt and freshly ground black pepper
Extra virgin olive oil and balsamic viegar for the dressing
2 tbsp fresh lemon tyme
Preparation time: 15 minutes
Cooking time: 4-6 minutes
Heat a small griddle pan. Rub the liver pieces with the garlic and oil and season. Cook in the griddle pan for 2-3 mins on each side, until light brown. Remove from the heat and leave to one side. Place the watercress on a plate and add the beetroot. Slice the avocado lenghtways around the stone. Prize apart and place the 'free' half in you cupped hand, skin side down. Carefully slice lenghtways through the flesh. Use a spoon to scoop out the crescents of avocad and arrange on top of the watercress and beetroot. Do the same with the other half of the avocado. Drizzle with oil and vinegar, and sprinkle with fresh lemon thyme. Top with the liver strips. for extra carbohydrate, serve with quinoa.
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