You may have been told throughout your life that you need to eat red meat to get iron and there is base of truth in this.
There are two forms of iron, Heme iron which is derived from animal sources (our red meat) and nonheme iron which is our plant sources (legumes, vegetables and fruit).
These forms have different chemical structures. Our heme (animal) sources are more readily absorbed in the body, we call this bioavailable. Nonheme (plant) sources aren't as bioavailable.
To help our body to absorb the iron in our meal we can also add ingredient rich in vitamin C and B vitamins.
Good sources of vitamin C include, citrus fruit, such as oranges and limes, capsicums, strawberries, broccoli, brussels sprouts, tomatoes and SuperBoost C.
Good sources of B vitamins include, meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and BePure One.
This recipe contains a great source of heme iron, and recommends a tasty source of nonheme iron and toppings rich in vitamin C and B vitamins for improved absorption.
Serves 4-6 | GF, DF, RSF
Ingredients:
Pulled Beef (to save time/money you can also substitute for minced beef in a pan with the same seasonings).
Vegetarian/vegan option cook your favourite beans or lentils according to the instructions on the packet with the spices listed below.
- 1kg of skirt steak (sometimes called flank steak)
- 2-3 cloves minced garlic
- 1 diced onion
- 1 tablespoon chilli powder
- 1 teaspoon smoked paprika
- Pinch of salt
- 2 tablespoons extra virgin olive oil
- zest and juice of 1 lime
- 1/2 cup water
- 1 tablespoon honey
- Corn tortillas
Toppings (you can use some of these or whatever else you have in your fridge):
- Chopped Leafy Greens
- Avocado
- Sautéed mushrooms
- Raw, diced capsicums
- Diced tomato
- Pickled onions
- Mango salsa
- Any (or as many) lentils and beans you like (red kidney, black beans, lentils)
Instructions:
- Rub spices into the steak.
- In a slow cooker add the seasoned steak, garlic, onion, olive oil, lime juice, lime zest, and water. Cover and cook on low for 6 hours or on high for 3-4 hours.
- Turn your oven on for grill settings.
- Remove steak and place onto a baking tray (reserve cooking juices), let it cool for 10 minutes and then shred.
- Pour with 1/4-1/2 cup of the cooking juice and drizzle on the honey. Grill for 2-5 minutes or until the juice bubbles and the streak starts to caramelise.
- Serve with favourite toppings. To unlock the benefits of the iron in the steak use raw veggies high in vitamin C (capsicums and tomatoes).
