Meals
•Centr Team
11 iron-rich recipes for an energy boost
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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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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