Iron –rich recipes, increase your haemoglobin count.

Iron is an essential mineral in our body. It helps the formation of the red pigment haemoglobin  that absorbs oxygen in the blood and supplies it to all vital organs where it is necessary. When an individual does not acquire the necessary level of iron through food, it is called iron-deficiency anemia.

Many studies and surveys indicate a major part of women population in India suffer from anemia. It is true that some of these women and children are below poverty line or malnourished. We have to bear in mind that foods rich in the mineral element –iron need to consumed for a steady level of haemoglobin in our blood. 

Symptoms of anemia may differ from hairfall, fatigue , pale skin, palpitations and early wrinkles. The absorbtion of iron in our digestion system also depends upon vitamin B12, folic acid and vitamin C. Animal sources contain heme –iron that is more easily absorbed. Vegetarians have to depend on non-heme iron from plant sources that is less easily absorbed.

As I have mentioned in my earlier blog about the importance of green leafy vegetables , here too I would stress the same. Spinach, fenugreek, radish leaves, spring onion greens, mint, coriander are all rich in iron. I always keep mint and coriander chutney handy in the fridge. Combine a cup each of fresh mint and coriander, some grated coconut, a piece of ginger, about 4-5 cloves of garlic, salt and lemon juice , add some water if required and blend into required consistency. This chutney goes well with sandwiches, chapattis, parathas, or anything in Indian bread variations. Do not store this chutney for more than 4-5 days as the freshness and the nutrition value both would reduce considerably. Some other food sources especially for vegetarian s include tofu or soya panner, rajma, oats, almonds, beet, nuts, beans, wholegrains etc. These have to be combined with foods that contain vitamin C like broccoli, peppers, tomatoes, lemon juice etc.

                Served with steamed rice are Dal Hariyali in the bowl , Methi gujia on the left 

                                         and Egg burgi on the right.                           

Dal Hariyali

Toor dal/ yellow lentils –pressure cooked , mashed-1 cup

Ginger garlic paste -1 tsp

Spinach –washed , blanched and pureed-1 cup

Onion-1 medium chopped

Tomato -1 medium chopped

Turmeric-1/2 tsp

Chilli powder- 1 tsp

Garam masala powder – 1tsp

Cumin -1tsp

Cooking oil -2tsp

Salt to taste

Method:

In a deep bottomed pan heat the oil, add cumin. When it crackles add onions and sauté till they are transparent. Add ginger garlic paste , tomatoes and sauté. Add the spices and pureed spinach and cook. Now add the cooked toor dal and salt. Let it boil for a while and adjust the consistency by adding required quantity of water. Serve hot with rice or parathas.

Methi  gujia

Methi/fenugreek leaves-1 large bunch washed and finely chopped.

Ginger-garlic paste 1 tsp

Besan or chickpea flour-1/2cup

wheat flour-1/2 cup

Bajra or millet flour-1/2 cup

Turmeric -1/2 tsp

Chilli powder- ½ tsp

Garam masala powder-1/2 tsp

Lemon juice – 1 tsp

curds -2tbl spoon

salt to taste

oil for shallowfrying

Seasame seeds to coat

Method

Combine all the above ingredients except the seasame seeds and oil  into a dough. Flatten a little dough onto greased palms , coat with seasame seeds/til and shallow fry on a flat pan. Repeat for the remaining dough.

This serves as an instant starter or farsan and does not need much of pre-preparation. This can even be served as an evening snack for children. Serve with the mint chutney or any accompaniment of your choice.

Both fenugreek leaves and seasame are good sources of iron. This also combines with the protein content of the flours and brings out a healthy snack within a short time.