Healthy, Homemade Recipes For Anemia that Will Boost Your Iron

by Pauleen C. Valdez / July 12, 2019

 

Did you know that 24.8% of the global population is affected by anemia?

Anemia is common among women from ages twelve to forty-nine, sometimes due to blood loss during their monthly period. Anaemia is caused by low levels of iron. Iron allows red blood cells to carry oxygen to the body’s tissues, but if you have insufficient iron, the body has to work overtime to get enough oxygen to the cells, which often results in fatigue and weakness.

Research from the World Health Organization says that 24.8% of the global population are affected by anemia. It’s not only prevalent in women, but also among children and elderly males. In the Philippines, 11.1% of Filipinos are anemic. 

If you are experiencing some symptoms of anemia, like fatigue, dizziness, pale skin, headaches, shortness of breath, or a fast and irregular heartbeat, you should  consult your doctor and take the prescribed medicine. Your doctor will also recommend a diet plan to boost your iron levels.

Increase your iron intake with these healthy and homemade recipes!

Breakfast: Healthy Omelette

In the morning, you probably don’t have much time to cook, especially when you’re running late. If you’re looking for a dish that you can prepare in less than an hour, try an omelette. Eggs are packed with iron, so they won’t just  help you fight your iron deficiency, but will also boost your energy, making this a great way to start your day.

Ingredients:

• ½ small organic tomato, chopped
• 2 teaspoons organic virgin olive oil
• 8 large organic egg whites
• ½ small organic onion, chopped
• ¼ teaspoons sea salt (any sea salt will do)
• ¼ teaspoons freshly ground black pepper
• 2 cups spinach
• 1 tablespoon filtered or spring water

Procedure:

1. Heat the oil over medium heat on a nonstick frying pan.
2. Add in onions, tomatoes and spinach and cook for about 3 to 5 minutes. Stir in a pinch of salt. Transfer the spinach mixture to a bowl. Cover and keep warm.
3. Whisk your egg whites with water, a pinch of salt and some pepper in a nonstick frying pan until frothy.
4. Spray coat the pan with oil and heat it over medium heat.
5. Add half of the egg whites, swirling to evenly cover the bottom of the pan. Cook for about 1 to 2 minutes, until it’s set.
6. Spoon half of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
7. Serve.

Lunch: Stir-Fried Beef with Broccoli

When you’re asked to follow a diet plan, it seems like everything you eat has to be green. Newsflash! Red meats are rich in heme iron, which the body absorbs more easily than the non-heme iron found in plants. That’s why it’s not bad to have some beef on your menu, especially if it’s cooked with broccoli.

Ingredients:

• 1 pound of beef, sliced thinly
• 2 cups broccoli cut into florets
• 2 teaspoons ginger minced
• 2 cloves garlic minced
• 1 tablespoon cornstarch
• ½ to ¾ cups water (optional)
• ¼ cup cooking oil
• Salt and ground black pepper to taste

Marinade Ingredients:

• ¼ cup oyster sauce
• 1 tablespoon Knorr Liquid Seasoning
• ½ teaspoon sesame oil (optional) 
• 3 tablespoons cooking wine (optional) 
• 1 teaspoon granulated white sugar

Procedure:

1. Combine beef, oyster sauce, Knorr Liquid Seasoning, sesame oil, and sugar in a bowl. Mix well, then let the beef marinate for 15 minutes. Mix in cornstarch.
2. Heat 2 tablespoons cooking oil in a pot. 
3. Sauté your ginger and garlic and then add in broccoli before the garlic starts to brown. Stir-fry for 1 to 2 minutes, then remove from the pot and set aside.
4. Pour the remaining oil into the pot. Add marinated beef once the oil gets hot. Stir-fry until the beef browns. If you want to soften the beef further, let it boil and stir as it evaporates. Add salt and ground black pepper to taste.
5. Put the cooked broccoli into the pot with the beef. Stir-fry for 3 minutes.
6. Transfer to a serving plate. Serve!

Broccoli Soup

Filipinos love soup. Here’s a quick and easy guide on how to make a healthy, green soup. This could be your next favorite!

Ingredients:

• 1 cup raw cashews, soaked
• 2 cups chopped organic broccoli
• ½ tablespoon Olivado Avocado Oil (other vegetable oil will do)
• 3 cup filtered or spring water
• 1 medium organic avocado
• 1 clove organic garlic
• ½ teaspoon Celtic sea salt
• 1 teaspoon raw honey
• ⅘ teaspoon dried cumin

Procedure:

1. In a high speed blender, add water, cashews, and honey. Blend until smooth.
2. Add remaining ingredients and blend until creamy.
3. Serve

Snack: Sardine Salad

Sardines are very affordable. Aside from protein and vitamins, it’s also high in iron. Combine it with green veggies that also boost iron to keep active and healthy throughout the day!

Ingredients:

• 2 cans of sardines in olive oil 
• 8 cups organic mixed greens
• 4 tablespoons organic vinegar (an apple cider vinegar will do)
• 16 organic tomatoes
• ½ small organic red onion, thinly sliced
• 2 teaspoons organic Dijon mustard (any yellow mustard will do)
• 2 cups organic green beans
• 2 large organic eggs
• ½ teaspoon sea salt
• ½ teaspoon freshly ground black pepper

Procedure:

1. Hard boil the eggs.
2. Sauté green beans in a nonstick frying pan for about 3 minutes until they’re crisp and tender.
3. Remove the eggshells and then slice them.
4. Whisk together vinegar and mustard in a large bowl. Slowly drizzle in oil (you can use olive oil from sardines) and whisk until slightly thickened. Season with salt and pepper.
5. Top with sardines, mixed greens, egg slices, tomatoes, green beans and onion and then drizzle with dressing.

Dinner: Green Coconut Curry Mussels

Just like veggies, fish, and red meat, shellfish such as clams, oysters and mussels are also high in iron. Shellfish have a lot of other health benefits. They’re also rich in nutrients and may increase good cholesterol levels in your blood. Mussels, in particular, are good sources of protein while being low in calories and fat.

Ingredients:

• 1 tablespoon virgin coconut oil
• 1 medium organic yellow onion, chopped
• 1 ½ tablespoon organic curry powder
• 1 whole organic lime, sliced into wedges
• 3 teaspoons organic ginger, minced
• ½ cup organic chicken broth

• 2 cups organic coconut milk
• 1 pinch sea salt
• 1 stalk of lemongrass, cut into four pieces and smashed
• 2 tablespoons chopped cilantro
• 2 pounds of mussels, cleaned and debe
• ⅓ teaspoon red chili pepper

Procedure:

1. Heat the oil in a large nonstick pan. Add onion and sauté them for 2-3 minutes until soft and slightly translucent. Add the chili flakes, ginger, and curry powder. Stir for a minute until fragrant.
2. Add the chicken broth and simmer to reduce by half.
3. Add the coconut milk, salt, lemongrass and bring to a boil.
4. Add the mussels and reduce heat to medium. Cover with a tight-fitting lid and cook for 6-7 minutes (NOTE: Frozen green-lipped mussels come “on the half shell” and are already open. If using fresh mussels, cook until  mussels open and discard any that remain closed).
5. Spoon mussels into bowls and ladle with broth. Garnish with chopped cilantro and juice from lime wedges.

Complete dinner with a warm and comforting bowl of soup! Here’s a quick and easy recipe for Spinach Soup that you can try at home.

Spinach Soup

Ingredients:

• 2 teaspoons olive oil
• 2 cloves garlic
• 1/2 medium onion (finely chopped)
• 1 stalk celery (finely chopped)
• 1 medium potato (white; peeled and cubed)
• 2 cups chicken broth (or vegetable broth; fat-free, low-sodium)
• 2 cups milk (fat-free)
• 1 (6 oz.) bag baby spinach
• Black pepper (freshly ground, to taste)

Procedure:

1. Heat the oil in a large saucepan or Dutch oven.
2. Sauté the garlic, onion, celery, and potatoes for 5 minutes.
3. Add chicken broth and fat-free milk. Bring to a boil, cover, and simmer for 10 minutes.
4. Stir in half the spinach, cover, and let it simmer for 10 more minutes.
5. Cool slightly, then transfer soup to a blender. Do it in two batches, if necessary.
6. Add the remaining spinach and blend until smooth. If you’re working in two batches, use half the remaining spinach with each batch.

Iron deficiency from anaemia is commonly ignored, or goes undiagnosed. The symptoms might not seem too alarming at first, but left untreated, anemia can also lead to worse health problems like lung and heart failure, and pregnancy complications. So make sure you consult your doctor and follow the prescribed treatment plan. Eating a healthy, iron-rich diet is an effective way for you to help manage your anemia.