This is an iron rich recipe with low calories, and is gluten and dairy free. Easily modify to Paleo by omitting the black beans and increasing the beef. For vegan, ditch the meat and increase the black beans! The addition of vitamin C rich capsicum increases bioavailability of iron.
For extra ZING serve with this Coriander and Lime Dressing
Time: 20 min
1 Tbsp chili powder
1 tsp smoked paprika
1 tsp ground cumin
1/2 tsp dried oregano
1/4 tsp cayenne pepper
1/2 tsp salt
Freshly cracked black pepper
1 Tbsp coconut oil (Organic cold pressed)
2 cloves garlic
250 grams lean beef mince (grass fed)
1 can black beans
1 Red Capsicum sliced into long fine strips
1 Avocado cut into slices
Any other vegetables you like – such as tomato, cucumber, mushroom, spinach, grated carrot.
Plus a Bag of cos lettuce leaves, or an iceberg lettuce – to use like ‘taco’ shells.
In a small bowl, combine the ingredients for the spice mix, and put to the side.
Dice the onion and garlic. Add the onion, garlic, and coconut oil to a large pan. Sauté the onion and garlic over medium heat until the onion is soft and translucent (about 5 minutes). Add the beef mince and prepared add spice mix and continue to sauté until the beef is cooked.
Drain the can of black beans and add the beans into the seasoned beef and allow them to heat through.
Seperate the lettuce leaves and wash them, let them dry off, and then sit on a plate like little cups. You will find that some leaves work easily, others don’t – for leaves that don’t work you may be able to wrap them up more like spring roll than a taco!
Use a spoon to place some of the bean/meat mixture into your lettuce cups.
Layer on your salad ingredients.
Drizzle coriander and lime dressing for real taste! (recipe HERE)
Serve with serviettes- it can get a bit messy, but it will be delicious!
Tip: Place all prepared ingredients on the table and let people build their own!
The NUTRITIONAL factor
Iron is an essential mineral which helps to make red blood cells, and red blood cells help to carry oxygen around the body. Iron deficiency can cause symptoms such as fatigue, general tiredness, weakness, dizziness and decreased immunity. Pale skin is another symptom.
Some groups of people are more at risk of iron deficiency such as athletes, teenage girls, women in general (due to regular menstrual blood loss), toddlers and babies. So increasing iron rich foods in the diet is necessary, and have your levels tested in case supplementation is required.
Animal sources of iron are more bioavailable and are better absorbed by the body. Vegetarian sources aren’t as bioavailable and require some vitamin C to assist absorption.
100 grams of Black Bean = 5.1 mg iron
100 grams 90% beef mince (10% fat) = 2.2 mg iron
Adding the beans to boost iron in this meal creates a really iron rich meal.
If you are struggling with food, diet, symptoms, or just want a truly preventative dietaryapproach to your health, talk to us!