High Iron Foods - ENT Wellbeing Sydney

High iron

High iron recipes can be good for those struggling to meet their iron requirements. They can also be included by everyone as part of a balanced healthy diet. Iron is important for moving oxygen around the body. These recipes contain at least 4.5mg of iron per serve.

Grilled Steak with Potato and Warm Chickpea Salad Recipe

January 29, 2016 By @entwellbeing

Green Vegetable, Walnut, Apple and Sundried Tomato, Brown Rice Salad Serves: 8 Summary Grilled Steak with Potato and Warm Chickpea Salad Serves 4 Preparation Time: 25 minutes Ingredients 4 x 125g lean beef steaks, fat trimmed 1 packet store-bought barbeque vegetables, Spanish onion, Eggplant, Capsicum, Zucchini, 400g can low-salt chickpeas, 400g can diced tomatoes, no-added salt, 400g … [Read more...]

Sweet Soy Fish Stir-Fry with Rice Recipe

August 21, 2015 By @entwellbeing

Sweet Soy Fish Stir-Fry with Rice Serves: 4 Summary Sweet Soy Fish Stir-Fry with Rice Serves 4 Preparation Time:25 minutes sweet-soy-fish-stir-fry-with-rice-recipe Ingredients Cooking spray, 600g white fish fillets, sliced, 1 large bunch of Chinese broccoli, trimmed and sliced, 125g baby corn, cut into halves lengthwise, 2 cups of bean sprouts, 3cm piece of peeled ginger, 2 tablespoons of kecap … [Read more...]

Pork Loin Steaks with Rosemary and Apple Sauce Recipe

August 7, 2015 By @entwellbeing

Pork Loin Steaks with Rosemary and Apple Sauce Serves: 4 This recipe for pork is healthy, but not light on flavour! Gluten free and low in fat. Summary Pork Loin Steaks with Rosemary and Apple Sauce Serves 4 Preparation Time: 30 minutes Ingredients 4 x 125g lean pork loin steaks, trimmed of fat, 600g new potatoes, washed and halved, 300g broccolini, 300g green beans, 1 tablespoon fresh … [Read more...]

Grilled Chicken Breasts with Barbequed Corn, Salsa and Avocado Recipe

July 31, 2015 By @entwellbeing

Grilled Chicken Breasts with Barbequed Corn, Salsa and Avocado Serves: 4 This recipe for chicken is healthy, but not light on flavour! Gluten free and low in fat. Summary Grilled Chicken Breasts with Barbequed Corn, Salsa and Avocado Serves 4 Preparation Time: 30 minutes Ingredients 4 x 125g lean skinless chicken breast fillets, trimmed of fat, 4 cobs of sweet corn, husks and silk removed, 1 … [Read more...]

Lentil, Pumpkin and Cauliflower Rogan Josh Recipe

July 10, 2015 By @entwellbeing

Lentil, Pumpkin and Cauliflower Rogan Josh Serves: 4 Summary Lentil, Pumpkin and Cauliflower Rogan Josh Serves 4 Preparation Time: 35 minutes Ingredients Cooking oil spray, 1 finely chopped brown onion, 600g peeled pumpkin, cut into 2cm cubes, ½ head of cauliflower, cut into florets, 1 cup of rinsed red lentils, 100g of baby spinach leaves, 1 cup thawed frozen peas, 400g can chopped … [Read more...]

Chunky Beef and Potato Curry

August 15, 2014 By @entwellbeing

Chunky Beef and Potato Curry Serves: 4 Time to make: 1 hour 30 minutes Ingredients 500g new potatoes (boiled, drained, halved) 600g beef (lean and cut into cubes) 420g canned tomatoes (chopped) 1 cup beef stock (reduced-salt, gluten free) 1 cup coconut milk (light) 1 tablespoon canola oil 1 large onion (finely chopped) 2 cloves garlic (finely crushed) 1 tablespoon fresh ginger … [Read more...]

Haemochromatosis

August 13, 2014 By Belinda Elwin

Haemochromatosis is an overload in iron. The body absorbs excessive amounts of iron which it cannot excrete. Over time, this leads to an iron overload. Haemochromatosis is the most common genetic disorder in Australia [1]. The disorder does not develop from eating excessive amounts of iron rich foods, yet diet can play a small role in the management of haemochromatosis. Excessive levels of iron can cause a lot of damage to the organs and … [Read more...]

Spanish Egg

June 9, 2014 By @entwellbeing

Spanish Egg Serves: 1 Time to make: 45 mins Ingredients 1 free range egg 1 green onion, finely diced ¼ red onion, finely diced ¼ red capsicum, diced 2 small cooked potatoes, sliced 95 g spring water tuna, drained 200g no-added-salt diced tomatoes 1 tablespoon coriander paste Chopped parsley (garnish) Baby Spinach salad, to serve Cooking oil (spray) Nutrition (per … [Read more...]

Amaranth Seeds – An Ancient Superfood

November 25, 2013 By @entwellbeing

Amaranth seeds The Amaranth seed is a gluten-free super food, high in quality protein, calcium, iron and other minerals. It is not a ‘true’ grain, but like Quinoa, is referred to as a grain because of its taste and the way it is cooked as a grain. Thanks to the lively, peppery taste of amaranth and the higher level of protein it contains compared to most other grains, amaranth is today rising in popularity. The word amaranth comes from the … [Read more...]

Haloumi, Rocket and Chickpea Salad

July 24, 2013 By @entwellbeing

Haloumi, Rocket and Chickpea Salad Serves: 4 Time to make: 15 mins Please note: This dish is best avoided by people on a low salt diet. Ingredients 300g green beans, blanched 1 1/2 x 400g cans chickpeas, rinsed 100g baby rocket leaves 250g packet shredded fresh vegetable mix 1/4 cup 99% fat-free gluten-free dressing (e.g. Praise 99% fat-free Italian) 4 pieces gluten-free mountain bread, … [Read more...]