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Low iron can be a real problem for lots of people with coeliac disease. Foods that are rich in iron include red meat, pulses, spinach, eggs, nuts and seeds. It is important to eat foods rich in iron two to three times a day. But did you know that vitamin C helps your body to absorb iron from food? Eating a food rich in vitamin C alongside your iron-rich foods is a great way to help maximize the iron you get from your meals. We have some recipes below that help you to add some iron into what you eat and ways to add some vitamin C to help get the best from your food.
Beef is really rich in iron so it is a great food to include. Red peppers are a great source of vitamin C. You can boost absorption of iron from this meal by adding a vitamin C rich juice like SiSú Carrot and Orange Juice or SiSú Simply Orange.
Preheat the oven to 160oC.
Heat the olive oil in a frying pan & fry the steak until browned. Add the onions & garlic and cook for a further 5 minutes. Put the beef & onions into a casserole dish. Add the tinned tomatoes, both types of paprika, beef stock cube and enough boiling water to cover everything by about 1 inch/2 cm. Put on the lid & put into the pre-heated oven. Cook for 2 hours. Check now & again to see if it needs more water.
At 2 hours add the chopped peppers. Cook for another hour. Check if it needs more salt or pepper. Serve with rice or mashed potatoes.
This is a great way to add iron and vitamin C in one dish. Chicken thighs and drumsticks have much more iron than chicken breast so they are great to use if you are looking to boost your iron. Adding orange juice to a casserole might sound a little unusual but it is a very tasty recipe and one that kids often love as much as adults.
Pre-heat your oven to 180oC
Heat 1 tablespoon of olive oil in a medium-to hot frying pan and brown the skin on the chicken thighs and drumsticks. Put the chicken into a casserole dish. Turn the frying pan to a medium heat and add the rest of the oil to the pan. Add the onions and garlic and cook gently for about 10 minutes until the onions start to look a little transparent. Add the onions and garlic to the casserole dish. Then add the carrots, cloves, gluten-free chicken stock cube, baby potatoes, orange juice and enough boiling water to just cover everything. Put on the lid and put into the oven for one and a half hours.
Fibre is another nutrient that can be a problem for people with coeliac disease. Having to stop eating wheat-based soda bread and cereals means that a lot of high fibre foods are now out. Luckily there are lots of other places to get fibre. Seeds like chia seeds, sunflower seeds and flaxseeds are all great sources of fibre. You will also find fibre in all kinds of fruits and vegetables, Berries are a particularly good source. If you can tolerate gluten-free oats, they are another great place to add more fibre. Pulses like chickpeas, kidney beans, lentils and butter beans are also rich in fibre and are easily added to soups, stews and curries as well as lots of vegetarian dishes.
Whisk the SiSú Simply Orange Juice with the yoghurt. Put the blueberries into a glass bowl and sprinkle with about one third of the seeds. Add about half of the yoghurt. Add the raspberries on top along with one third of the seeds. Add the rest of the yoghurt and top with the remaining seeds. This can be eaten straight away but can be kept in the fridge for an hour or two before eating.
This jelly is great as the pineapple is a source of fibre and the yoghurt is a great source of calcium for healthy bones.
Break up the jelly tablet into cubes and put them into a microwavable jug. Add 100mls of water. Put the bowl in a microwave and heat on high for about 1 minute until the jelly has dissolved. Take it out of the microwave and add the other 100mls of water. Top up with the SiSú Pineapple and Coconut Juice. Pour into 4 bowls and put into the fridge to set. When you are ready to eat, put half a carton of yoghurt on top of each jelly. Top with the pineapple chunks and sprinkle with the desiccated coconut.