A triptych of iron-rich meals from the Centr menu.
Meals
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Centr Team

11 iron-rich recipes for an energy boost

Centr Team

Are you getting enough iron?

In her practice, sports dietitian Angie Asche regularly sees clients with iron deficiency – and it’s particularly of concern for women. In fact, more than a third of women under 50 are iron deficient.

And if you’re on a mission to achieve peak performance, getting enough is a must.

“Iron is essential for moving oxygen around your body, energy production, muscle function, cognition, a healthy immune system and your body’s ability to adapt to training,” explains Angie.

We’ve got the tips and recipes you need to sure up your iron stores.

Important: If you’re concerned about ongoing iron deficiency, consult a sports dietitian or doctor.

How to rev up your iron intake

The first step to combating iron deficiency is through your diet. Angie recommends:

  • Consume more iron-rich foods like beef, fish, eggs and poultry, as well as fortified grains, oatmeal, nuts, legumes and tofu.
  • When you eat iron-rich foods, add some vitamin C to enhance absorption. For instance, have a glass of orange juice with your meat dish, add berries to a spinach salad or smoothie, or have bell peppers (capsicum) with fish.
  • Limit coffee, calcium-rich foods and phytates (found in grains, legumes and nuts) when consuming iron, as they can inhibit absorption.
  • Cook your meals in a cast iron skillet, as this can actually increase the iron content of your food.

11 iron-rich lunches and dinners

Try these Centr recipes on those days you need a mineral boost.

A bowl of Centr's Beef, Lime & Cilantro Fajita Bowl sits on a grey linen napkin on a rustic wooden table, ready for eating.
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1. Beef, Lime & Cilantro Fajita Bowl

Beef is a classic source of iron, but it doesn’t always have to come in the form of steak. Mix it up with this Mexican-inspired bowl.

A bowl of Centr's Lentil & Mushroom Soup with Tofu sits on a matching plate, with a silver spoon on the side, ready for eating.
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2. Dan’s Lentil & Mushroom Soup with Tofu

The combination of lentils and tofu makes a pot of Dan's soup a plant based iron powerhouse.

A plate of Centr's Seared Garlic Steak with Asparagus & Almonds sits on a table with knife, fork and linen napkin.
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3. Dan’s Seared Garlic Steak with Asparagus & Almonds

If you do feel like steak, do it the Dan way with this simple and tasty plate. The vitamin C in the asparagus will help your body make the most of all that iron.

A serving of Centr's Lamb Patties and Salad sits in front of a bowl of salad and a plate piled with lam patties.
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4. Lamb Patties with Salad

Mix up your high-iron red meat intake with these tasty patties (or rissoles). They’re packing hidden veg to up your iron absorption, too.

A serve of Centr's Egg & Rice Lunch Bowl rests on a matching plate on a rustic wooden table, with a knife and fork resting on a linen napkin on one side.
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5. Egg & Rice Lunch Bowl

With egg, spinach and quinoa in your lunch bowl, you have all the staying power you need for a strong afternoon.

A plate of Kale Salad Bowl with Poached Egg sits on a rustic wooden table, with grey linen napkin and silver knife and fork on the side.
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6. Kale Salad Bowl with Poached Egg

Once again, it’s the trusty combination of egg and greens packing an iron punch in this simple vegetarian lunch.

A bowl of Chilli Tofu & Cashew Stir-fry sits on a rustic wooden table, with chopsticks on the side, ready for eating.
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7. Dan’s Chilli Tofu & Cashew Stir-fry

You can’t fail with a stir-fry, especially when it’s loaded with iron-rich cashews. Plus, the broccoli is working double time: delivering both iron and the vitamin C that aids absorption.

A shallow bowl of Tuna & Slaw with Crispy Chickpeas sits on a linen napkin on a grey, rustic wooden table, with a fork on the side.
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8. Tuna & Slaw with Crispy Chickpeas

People don’t always think of seafood when looking for iron, but tuna is a great source. We’ve teamed it up with crispy chickpeas to ensure you get a plant-based iron bump, too.

A bowl of Chickpea Coconut Dahl rests on grey linen napkin on a rustic table, with scattered cilantro leaves and a small bowl of yogurt on the side.
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9. Dan’s Chickpea & Coconut Dahl

Iron, protein, fiber… What nutrients aren’t chickpeas packing? Warm your soul and keep your body humming with Dan’s super nutritious bowl.

A white enamalled tray of Mushroom & Spinach Lasagna sits on checked tea towel, with a serve on a plate in the background.
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10. Mushroom & Spinach Lasagna

Struggling to get enough iron on the regular? Batch cook and freeze this beauty so you have an easy dinner ready to go on busy nights. Tip: white mushrooms have the highest iron content.

Someone scoops a dollop of Creamy Braised Beans out of a saucepan with a chunk of rustic bread.
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11. Dan’s Creamy Braised Beans

Scoop up the beans and kale from Dan’s deliciously creamy bowl on a piece of crusty bread, and you’ll be revving up your iron absorption.

Want more delicious recipes for active people?

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