Low In Iron?

Most of us know that red meat is a high source of bio-available iron - we tend to go for it when we know out iron levels are low. Did you know that kidney beans, cumin and sun dried tomatoes are also sources of iron - be it vegetarian sources. Whenever I think of these ingredients I think of Chilli con Carne because it contains them all.  It's a great food based method of incorporating both animal and vegetarian iron sources when you need a hit to lift your levels. Combine it with a salad and you have the Vitamin C that will help your body absorb it more efficiently too. If you find that your levels are always low for no obvious reason its a good idea to see someone like a Nutritional Therapist to investigate it further.

Ingredients

• 1 large onion

• 1 bulb of garlic

• 2 heap tablespoons of cumin

• 1 teaspoon of cayenne pepper (optional)

• 1 x 280g jar of sun dried tomatoes with the oil

• 1 x 680g jar of passata

• 1 cinnamon stick

• 500 grams of lean mince

• 1 tin of kidney beans 

Method

Blitz the onion and garlic cloves in a food processor with 1/2 a cup of water until liquified.

Add this to a pan and let it warm up on a low heat with the cumin.

To this add the mince and mix until browned.

Blend the sun dried tomatoes together with the passata until its a smooth paste. Add this to the mince and mix well.

Add a cinnamon stick some salt and pepper and let it cook on low heat for 90 minutes.

Add the kidney beans in the last 5 mins to warm them through.

This is a really versatile recipe and I usually double up the recipe and freeze some in portions (without the kidney beans) that I can use later in tacos or for a base in a lasagne or bolognaise sauce.

I don't always add the chilli/cayenne pepper as I have small kids who don't eat very hot food but it still tastes great without it. You can also liquidize one chilli with the onions and garlic if you wanted extra heat.