Do you feel tired most of the time?

Do you look pale?

Are your periods heavier than normal?

Do you get frequent headaches and leg pains?

If yes, chances are you are anaemic. Anaemia is a condition in which a person has low hemoglobin levels in the blood due to deficiency of iron.

It can be due to many different reasons like poor absorption of iron due to some disorder, heavy periods, growth spurt or puberty, or a simple reason like your diet is low in iron.

Iron requirements are not same for everyone. A female between the ages of 20 and 50 almost needs 18 mg per day. But if you are pregnant, the number increases and while breastfeeding decreases.

Here are few foods which are rich in iron –

Plant-based foods –

  1. Spinach
  2. Sweet potatoes
  3. Broccoli
  4. Kale
  5. Strawberries
  6. Dry fruits like apricot, peaches, prunes, figs, dates, raisins etc.
  7. Beans and lentils
  8. Tofu

Animal-based foods –

  1. Eggs
  2. Chicken
  3. Tuna
  4. Meat

There are two types of Iron – Haem, and non-haem. Haem is found in animal products and is readily absorbed in our body but non-haem which is found in plant-based foods is not absorbed as fast.

Vitamin C helps in the absorption of Iron. Take a glass of juice or red, yellow or orange fruits, and vegetables to get good absorption of Iron. #Dieticianmom #Nutrition Click To Tweet

Dietician mom’s tips –

Do not drink tea with your meals and it reduces the absorption of Iron. Make sure you include a good source of Vitamin C in your diet too to absorb the iron easily. Tomatoes and other red, yellow, orange fruits and vegetables are a rich source of Vitamin C.

Today I am sharing a simple recipe which has Spinach as the main ingredient. My daughters love this recipe. Try to make it for your kids too.

HEALTHY TWIST –

I add green dal or whole moong dal to the spinach while boiling. It not only gives it a different taste but increases the nutrition quotient. 

 

Healthy Spinach corn recipe
Author: 
Recipe type: Main
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
It is a simple recipe with a small healthy twist. I have added little dal to increase its protein content and taste better too.
Ingredients
  • 1 cup boiled corns
  • 2 medium onions finely chopped
  • 2 medium tomatoes pureed
  • ¼ tsp turmeric pwd
  • ¼ tsp Red chilly pwd
  • 1 tsp coriander powder
  • Salt to taste
  • Spinach puree
  • 1 cup chopped spinach
  • 2tsp Whole Green dal (moong sabut)
  • Few garlic cloves
  • 20 gm ginger
  • ⅔ green chillies
Instructions
  1. First of all, boil spinach, dal, green chillies, ginger and garlic together. Let it cool and puree it in a blender and keep aside.
  2. Heat the oil in a pan, add the onions and cook on a medium flame for 1 to 2 minutes till they turn pink.
  3. Add tomato puree and cook for few minutes.
  4. Add the turmeric powder, coriander powder, red chilly powder,mix well and cook for 1 minute.
  5. Add boiled corn kernels and mix for 1 minute.
  6. Add the prepared spinach mixture and mix well. Cook for 5 minutes.
  7. Top it up with little cream if you like.
  8. Serve hot with roti or parathas.
Notes
You can also use paneer, mushrooms or peas in place of corns. If you are a non vegetarian, you can also use Chicken.
Nutrition Information
Serving size: 4

 

Also, see the recipe on my Youtube channel and please like, comment and subscribe to the channel for more such recipes – 


In Nutrition niche, I not only share recipes with a healthy twist but also some tips as a dietitian mom. See previous week’s recipes- 

Mango Mania for kids

Yummy and healthy burritos

Oats dosa with coconut chutney 

Bread Rolls

Paneer rolls

Pizza Sandwich

Red Sauce Pasta

Chicken Quesadilla

Oats pancakes

White sauce pasta

Healthy poha

Homemade pizza 

Pav bhaji with a twist