Sep
[Dietitian’s recipes] Good plant sources of iron for Autumn
Hello to the cool, crisp autumn!
If you’re looking for a meatless recipe that can provide sources of iron to warm you up and celebrate the flavors of autumn, follow the two recipes below that satisfy yourself with raisin, turmeric powder, lotus root or mixed dried beans.
Get ready and eat healthy for the beautiful golden autumn.
Stir-fried Brown Rice with Shrimps and Turmeric Powder (For 4 servings)
Ingredients：
2 slices pineapple
180g unshelled shrimps
2 bowls cooked brown rice
60g diced green bell pepper
60g diced red bell pepper
1 tbsp chopped spring onion
1 tbsp raisin
4 egg white
1 tbsp olive oil
Marinade:
1/4 tsp salt, a pinch of white pepper, a dash of sesame oil
Seasoning：
2 tsp turmeric powder , 1/2 tsp salt
Method：
1) Wash and marinade shrimps with salt , white pepper and sesame oil. Diced pineapple.
2) Heat non-stick pan and add olive oil. Sauté shrimps to just cooked and set aside.
3) Heat non-stick pan and add olive oil. Scramble egg white and stir in brown rice. Add turmeric powder, green and red bell pepper, shrimps , pineapple, raisin and finally spring onion. Season with salt and serve.
Ingredients：
Dietitian’s tips:
Tumeric contains an antioxidants called curcumin which help reduces the risk of heart disease and Azheimer’s disease. Adding fresh or dried fruit not only enhance taste and texture, but also increase vitamin C and fiber content of a dish, which also improves gut health and prevents constipation.
Lotus Root, Lotus Seed and Red Date Soup (4 servings)
Ingredients：
1 (400g) lotus root
30 g lotus seed (pitted)
30 g dried red dates (pitted)
30 g mixed dried beans
2 dried mandarin peel
8 cups of water
Seasoning:
Pinch of salt
Methods:
1) Peel and wash lotus root and cut into pieces. Rinse mixed dried beans, red dates and lotus seeds, set aside.
2) Soak dried mandarin peel with hot water until soft, wash and set aside.
3) Bring water to a boil, add in all ingredients and cook over medium heat for 2 hours.
4) Season with salt then serve.
Ingredients：
Dietitian’s Tip:
Lotus root, lotus seed and mixed dried beans are all high in fiber, which is suitable for people who suffer from constipation. It’s best to eat the ingredients along with the soup. Green beans are defined as cold food in Chinese medicine, you may add ginger into the soap to dissipate and balance the cold nature if needed.
SYLVIA LAM
MSc (Nutrition and Dietetics), BSc (Nutritional Sciences), APD (Australia), AD (HKDA), Associate Member (Sports Dietitians Association), Professional Diploma in Diabetes Management and Education (CUHK)
Chairperson of the Hong Kong Dietitians Association
Sylvia obtained her Master of Nutrition and Dietetics qualification from the University Sydney, Australia in 2000. She has been practicing in Hong Kong for 16 years specializing mainly on areas of diabetes, cardiac rehabilitation, weight management and other obesity related conditions and also eating disorders.
