Posted March 24, 2019 07:51:18 When it comes to iron rich, low-sodium foods, iron-rich vegetables can be a challenge.
But, if you’ve got the right tools and know how to cook them, you can cook them with minimal effort and no waste.
For a complete guide to cooking iron rich and low-carb vegetables, check out the video below.
Iron rich vegetables The best iron rich vegetable recipes to cook Iron rich vegetable, including spinach, can be made in a few simple steps.
They’re easy to make and are packed with fiber.
The only thing you need to do is add an iron rich tomato sauce to the pot.
Cut a small piece of spinach into small pieces.
Add 2 tablespoons of olive oil and 1 tablespoon of soy sauce.
Add 3 tablespoons of diced carrots and 1/4 cup of diced celery.
Mix again and add more soy sauce to thicken the sauce.
Add more soy.
Mix for about 30 seconds.
Add in 1 tablespoon salt and pepper and a pinch of black pepper.
Mix until combined.
Taste and add salt and more soy to taste.
Season to taste with salt and some black pepper and serve immediately.
You can also use this recipe to make spinach soup.
Ingredients to make the spinach soup: 2.1 cups of vegetable stock 1 teaspoon salt 2 tablespoons olive oil 1 tablespoon soy sauce 1/2 cup of chopped spinach 1/3 cup of sliced red onion (or a mix of carrots and celery) 1/8 cup of fresh ginger (or garlic) 1 teaspoon crushed red pepper flakes (optional) Instructions: 1) Remove the leaves of a spinach leaf.
2) Peel the stems and leaves of the plant and cut them into bite-sized pieces.
3) Place the leaf pieces into a bowl.
Mix together the olive oil, soy sauce, salt, pepper and black pepper to taste and set aside.
4) Place a medium sized pot on top of a medium heat and bring to a boil.
5) Reduce the heat to low and let the pot simmer for 10 minutes.
6) Remove from the heat.
7) When the pot is hot, add the sliced spinach to the bowl of stock.
Add the garlic, ginger and crushed red peppers to the stock.
8) Stir in the diced tomatoes and red onion.
Season with salt.
Serve immediately with the spinach.
9) You can use this spinach soup recipe to add spinach soup to other low-fat or low-glycemic dishes like soups, stews and pasta dishes.
This spinach soup can be frozen.
10) This recipe is also great to use to make vegan and vegetarian versions of this recipe.
Iron enriched foods Iron enriched vegetables can easily be made with iron rich stock.
Just add 1 tablespoon per pound of vegetables.
The recipe for the iron rich veggie recipe can be adapted for the amounts of iron you have available.
Iron high in foods Iron rich foods are rich in iron.
These foods include foods such as whole grains, beans, peas, potatoes, eggs and dairy products.
If you have access to iron enriched meats, use the recipe below.
Ingredients for Iron high foods: 1/6 cup of whole wheat flour 2 tablespoons soy flour 1 tablespoon baking powder 1 teaspoon baking soda 1 teaspoon black pepper 1 teaspoon cinnamon 1 teaspoon ground nutmeg 1/16 teaspoon salt 1/32 teaspoon baking powder 2 teaspoons onion powder 1/12 teaspoon ground cloves 1/7 teaspoon ground ginger 1/10 teaspoon ground cinnamon 1/1 teaspoon ground allspice 1/14 teaspoon ground mace 1/5 teaspoon ground cumin 1/20 teaspoon ground coriander 1/9 teaspoon ground paprika 1/17 teaspoon ground mustard 1/13 teaspoon ground black pepper 2 teaspoons ground flaxseed 1 teaspoon dried oregano 2 teaspoons dried orechium 1/25 teaspoon dried rosemary 1/15 teaspoon dried sage 1/22 teaspoon dried parsley 1/23 teaspoon dried thyme 1/18 teaspoon dried basil 1/19 teaspoon dried fennel seeds 1 teaspoon lemon zest 1 teaspoon oreganol 1/30 teaspoon dried cinnamon 1 tablespoon freshly ground black peppercorns 1 tablespoon ground ginger powder 1 tablespoon coarse sea salt for iron high foods, optional: 1 cup of chicken broth 1 cup cooked, high-protein beans or peas (or lentils) (or rice) (2 cups) 1 cup frozen or frozen-baked tofu 1 cup baked, high protein rice (3 cups) or corn flakes (2 1/ 2 cups) (1 cup) 1 tablespoon olive oil (or canola) (optional: 1 tablespoon canola oil for cooking) 1 1/ 4 cups chopped cooked red onion 1 tablespoon chopped parsley or thyme or dried thymarin 1 teaspoon freshly ground white pepper 1 tablespoon grated ginger 1