Meals
•Centr Team
16 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.
16 iron-rich recipes for every meal of the day
Try these Centr recipes on those days you need a mineral boost.
Breakfast
Start your day right with these iron-rich recipes.
1
/16
1. Gut Health Berry Smoothie
The tag team combo of mixed berries and spinach will boost your vitamin C levels and your body’s iron absorption.
2
/16
2. Coco-citrus Green Smoothie
High in iron, high in flavor. This refreshing green smoothie is perfect for an extra iron kick in the morning.
3
/16
3. Golden Turmeric Porridge
Whether you prefer oats, rice flakes or quinoa flakes, this recipe is chock-full of iron – the honey and apricots are just the cherry on top.
Lunch
Need a midday mineral kick? We’ve got you.
4
/16
1. Roast Veggie Protein Bowl with Eggs
Beetroot, sweet potatoes, eggs and kale. The perfect blend of vitamin C, iron and other minerals to keep your energy up during the day.
5
/16
2. 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.
6
/16
3. 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.
7
/16
4. 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.
Dinner
These dinners are some of Dan’s favorites – and they’re packed with iron to boot.
8
/16
1. Thai-style Beef & Noodle Soup
Apart from helping you get an iron fix, this hearty noodle soup is a great fallback meal for whenever you’re feeling under the weather.
9
/16
2. 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.
10
/16
3. 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.
11
/16
4. 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.
12
/16
5 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.
13
/16
6. 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.
14
/16
7. 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.
15
/16
8. 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.
16
/16
9. 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?
Sign up to unlock your full potential
All your tools in one place
Expert-training to fuel your fitness, nutrition and mindfulness.
Limitless ways to fuel your mind & body
Access to over 3,000 workouts, recipes, and meditations – all tailored to your goals.
Tech that keeps you moving
Download Centr on all your devices to level up and track your results live.