Foods that contain iron tend to be colorful since iron salts are pigmented- liver, red meats, and leafy green vegetables are good sources, while milk, for example, is not.
1. BEEFY POTATO SALAD:
INGREDIENTS:
• 2 cloves garlic, crushed
• 4 tbsp tarragon
• 1 tbsp mustard seeds
• 1 tbsp fennel seeds
• 1 tbsp sunflower oil
• 450g beef tenderloin, trimmed of fat
• 1 giant fennel, sliced thinly
• 500g new potatoes, halved and boiled until tender
• 1 red onion, chopped
• 1 large red pepper, sliced thinly
• 1 small red chili, deseeded and sliced
• juice of one lime
• Salt and pepper to taste
• Handful of chopped fresh coriander
DIRECT TO COOK:
Combine the garlic, spices, and oil, rub the mixture over the beef, then leave to marinate for 30 minutes—Preheat the oven to gas mark 7 (220°C/425°F). Pan-sear the beef over moderately high heat until brown on all sides, remove and place on a preheated baking tray, and roast in the oven for 10 minutes. Reduce the heat to gas mark 5 (190°C/375°F) and roast for another 10 minutes for medium done. Remove the beef from the oven let it stand for 15 minutes before slicing.
Meanwhile, combine the fennel, potatoes, onion, and pepper in a serving dish, add the chili, drizzle over the lime juice, toss to mix, and adjust seasoning if necessary. Arrange the sliced beef over the top. Sprinkle with chopped coriander just before serving. Serves 4.
2. MIXED GRAIN PILAU:
INGREDIENTS:
• 50g quinoa
• 50g long-grain brown rice
• 50g buckwheat
• 850 ml vegetable stock
• 1 tbsp olive oil
• 1 large garlic clove, crushed
• 2 shallots, peeled and chopped
• 450 g passata
• 1 tbsp Tomato Purée
• 1 bay leaf
• 2 tbsp fresh oregano
• 100g french beans
• 100g frozen peas
• 2 large artichoke hearts
• Salt and pepper to taste
• juice of one lime
• 12 mixed green and black olives
• 1 lime, cut into wedges
• handful flat-leaf parsley to garnish
DIRECT TO COOK:
Wash the grain. Bring the stock to boil in a pan, add the quinoa, brown rice, and buckwheat, cover, and simmer for 30 minutes or until all the stock has been absorbed and the grains are soft. Meanwhile, heat the oil in another pan, gently fry the garlic and shallots for 5-7 minutes or quiet. Add the passata, tomato purée, and herbs and simmer for 20 minutes. Turn the heat up, add the vegetables and cook for 5 minutes. Season and add the lime juice. Combine the sauce and grains in a large serving bowl, garnish with olives, lime wedges, and parsley. Serves 4.
3. SPINACH SALAD WITH SESAME DRESSING:
INGREDIENTS:
• 450g young spinach leaves, washed.
• 60g toasted sesame seeds.
• 1 tsp brown sugar.
• 2 tsp shoyu( low salt soy sauce)
• 3 tbsp dashi ( fish and seaweed broth)
DIRECT TO COOK:
Blanch the spinach leaves in boiling water until they begin to wilt. Drain and set aside in a bowl. Mix the remaining ingredients to make the dressing and pour on the spinach leaves just before serving. Serves 4.
Useful..👍
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