IRON RICH FOODS

Today’s post is a collection of foods rich in iron along with recipes.The Iron in food is classified into two types namely Heme and Non-Heme.Meat,poultry and fish contains heme iron and dry fruits,vegetables,fruits and grains/cereals contains non-heme iron.Heme iron absorption is generally higher than non-heme iron foods.To enable increased absorption,always combine IRON and Vitamin C rich foods. Combining Calcium and Iron will reduce iron absorption.Hence it is better to avoid it. Continue reading “IRON RICH FOODS”

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Beet root Rice|BeetRoot Pulao

Beet root is highly known for its lovely natural colour and its property to boost up iron content in our body. Some how beet root stir fry or curry haven’t interested me a lot. I like it in soup/rice or halwa or jam. Here is a very quick recipe of beet root rice which can be your perfect lunch box recipe if your choice is for healthy food.

Ingredients:

  • Basmati Rice-1 cup
  • Beet root-1 cup(grated)
  • Onion-1 cup(sliced)
  • Ginger Garlic Green Chilly paste-1 tbsp
  • Ghee/Oil-To cook
  • Salt-To taste
  • Lemon Juice-Few drops(Optional)

Beet root rice

Procedure:

1.Wash rice and soak it for 10 minutes in warm water.

2.Pressure cook rice with 1 cup of water.

3.Fluff the rice with a fork carefully.

Beet root Rice

4.Add ghee/oil in a pan and saute GGG paste.

5.Add onion and cook till they turn soft.

6.Add beet root and fry them well.

7.Sprinkle water and close the pan.

beet root rice

8.Keep stirring occasionally until beet root gets cooked.

9.Add salt and cool the mixture.

10.Mix with the rice and add a drop of lemon and stir well

11.Serve with any raitha of your choice.

Beet root rice


P.S:

You can increase the quantity of GGG(ginger,garlic,green chilly) paste to suit your taste.

You can cook the rice with coconut milk to make it richer.

Adding spices like clove,cinnamon,anise,bay leaf is your choice.

This can be given for babies above 8 months.

Avoid salt before one year.

Have a word with your doctor before introducing any new food.

Ensure that the beet root+onion mix has no water.