Iron Rich Recipes

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Glazed Steak Roll Ups

Ingredients

  • 8 thin slices sirloin or flank steak (length and width according to personal preference)
  • Extra virgin olive oil
  • Salt and freshly ground black pepper
  • Fresh rosemary, chopped
  • 1 red bell pepper, sliced into thin strips
  • 1 green bell pepper, sliced into thin strips
  • 1 medium zucchini, sliced into thin strips
  • 1 medium yellow onion, halved and then thinly sliced
  • A few white button or cremini mushrooms, cut into thin strips
Glaze
  • 1 teaspoon extra virgin olive oil
  • 1 large clove garlic, minced
  • 1/4 cup dark balsamic vinegar
  • 2 tablespoons dry red wine
  • 2 teaspoons brown sugar
  • 2 sprigs fresh rosemary
  • 1/4 cup  beef flavored broth

Directions

  1. Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly ground black pepper and some chopped fresh rosemary.
  2. Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the vegetables until crisp-tender, seasoning with salt and pepper.
  3. Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled up the end of the vegetables are sticking out of each end of the steak roll. Roll it up, and secure it with a toothpick. Repeat for each steak roll.
  4. For the rosemary balsamic glaze: Heat the olive oil in a small saucepan over medium-high heat. Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar, red wine, brown sugar and the rosemary sprigs and bring to a rapid boil. Reduce the heat and simmer uncovered for 5 minutes. Add the broth, return to a boil, reduce the heat to low and simmer for another 15 minutes. Discard the rosemary sprigs.
  5. Prepare the grill and grill on each side for about 2 minutes or according to desired doneness. Do the same if cooking them in a skillet, frying over medium-high heat until done. Serve immediately drizzled with the rosemary balsamic glaze. Baked potatoes make a great accompaniment.

 

 

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Pumpkin Seed & Spinach Pesto

Ingredients

  • 1 cup hulled, raw pumpkin seeds
  • 1 cup fresh basil, packed
  • ¼-cup fresh chives, roughly chopped
  • 1 cup baby spinach, packed
  • 1 large garlic clove
  • 1 teaspoon salt
  • Freshly ground black pepper
  • ¾ cup extra virgin olive oil

Directions:
1) Using a food processor, pulse together the pumpkin seeds, basil, chives, spinach, garlic, salt & pepper until it forms a thick paste. Leaving the processor running, pour in the olive oil until creamy. Taste and add more salt, if desired.

Moroccan Vegetable Stew

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Moroccan Vegetable Stew

Ingredients
  • 1 tbsp cold-pressed rapeseed oil
  • 1 medium onion
  • , peeled and finely sliced
  • 2 thin leeks
  • , trimmed and cut into thick slices
  • 2 large garlic cloves, peeled and finely sliced
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • ½ tsp dried chilli flakes
  • ¼ tsp ground cinnamon
  • 400g can of chopped tomatoes
  • 1 red pepper, deseeded and cut into chunks
  • 1 yellow pepper, deseeded and cut into chunks
  • 400g can of chickpeas, drained and rinsed
  • 100g dried split red lentils
  • 375g sweet potatoes
  • , peeled and cut into chunks
  • juice 1 large orange
  • plus peel, thickly sliced with a vegetable peeler
  • 50g mixed nuts, such as brazils, hazelnuts, pecans and walnuts, toasted and roughly chopped
  • ½ small pack coriander, roughly chopped, to serve

Directions

  1. Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
  2. Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
  3. Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.

 

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