High Iron Recipes

BEEF AND BROCCOLI WITH SESAME SEEDS

Ingredients:

• 1 pound sirloin steak, thinly sliced

• ⅓ cup reduced-sodium tamari or soy sauce

• ¼ cup low-sodium chicken broth

• 2 tablespoons brown sugar

• 2 tablespoons cornstarch, divided

• 3 tablespoons peanut or canola oil, divided

• 6 cups broccoli florets

• ½ cup sliced scallions, plus more for garnish

• 1 tablespoon finely grated ginger

• 1 teaspoon finely grated garlic

• 1 teaspoon sesame seeds

• 2 cups cooked brown rice

• Crushed red pepper for garnish

For Serving

•  White rice or brown rice

Instructions

1. Whisk tamari (or soy sauce), broth, brown sugar and 1 tablespoon cornstarch in a small bowl. Toss steak with the remaining 1 tablespoon cornstarch.

2. Heat 2 tablespoons of oil in a large flat-bottom wok or cast-iron skillet over medium-high heat. Add the steak and cook, stirring once, until browned, about 4 minutes. Transfer to a clean plate. Add the remaining 1 tablespoon oil and broccoli; cook, stirring occasionally, until slightly tender, about 2 minutes. Stir in scallions, ginger garlic, and sesame seeds; cook, stirring, until fragrant, about 30 seconds. Whisk the tamari mixture and add it, along with the beef, back to the pan; cook until the sauce thickens, about 1 minute. 

3. Serve the beef and broccoli over rice.

BISON AND PEPPERS QUESADILLAS

Ingredients:

• 1 lb ground bison, cooked

• 1 tablespoon grapeseed oil or other neutral high-heat cooking oil

• 2 bell peppers, diced

• ½ onion, diced

• 1 cup black beans, rinsed and drained

• 1 teaspoon cumin

• 1 teaspoon green chile powder (or any other chili powder to taste)

• 2 Tbsp shredded cheese

• Tortillas

For Serving:

• Salsa

• Cilantro

• avocado

• Squeezed lime juice

Instructions

1. Heat the grapeseed oil (or other high-heat cooking oil) in a cast iron skillet over medium to medium-high heat. Add in the bell peppers, beans, diced onion, cumin, and green chile powder. Cook for a few minutes until the veggies become tender and fragrant. Season to taste with sea salt and freshly ground black pepper. Remove from the heat.

2. Heat a clean pan or skillet over medium heat. Place one of the tortillas in the hot pan, then fill a layer of cheese, the cooked vegetable mixture, and the cooked bison meat followed by more cheese on top. Add another tortilla on top to complete the quesadilla and cook for about 3 minutes on each side until golden brown. Set the cooked quesadilla aside and cover to keep warm. Repeat the process with the remaining ingredients until all the quesadillas are cooked.

3. Enjoy while it’s hot!

RED LENTIL PASTA SALAD

Ingredients

• 12 oz red lentil pasta (or pasta of choice)

• 1½ cups carrots, shredded

• 1 medium head broccoli cut into florets

• 1 cup red bell pepper, sliced

• 1/4 cup celery chopped

• ½ cup cilantro, chopped

• 1/4 cup red onion chopped

Tahini Dressing:

• 1/2 cup tahini

• 2 tbsp olive oil

• 2 tbsp honey (or maple syrup)

• 1 tsp soy sauce (or tamari)

• 2 tsp onion powder

• 1/2 tsp cracked black pepper

Optional:

Cooked chicken, shrimp, tofu, or preferred protein of choice.

Instructions

1. Cook pasta according to the directions on the box.

2. Chop all your veggies & put them in a large bowl. Add the cooked pasta.

3. In a small bowl, mix all the tahini dressing ingredients together. Set aside.

4. Pour tahini dressing over pasta & veggies. Toss carefully to combine. Lentil pasta breaks apart easily if stirred too crazy.

5. Add in optional cooked protein.

SMOKED SARDINES WITH PARMESAN SAUTEED SPINACH ON A CROSTINI

Ingredients:

For Sauteed Spinach:

• 2 tablespoons extra-virgin olive oil

• 3 cloves garlic, minced

• 1 pound fresh spinach

• ¼ teaspoon salt

• ¼ teaspoon ground pepper

• 2 tablespoons grated Parmesan cheese

For the Smoked Sardines:

• 2 cans smoked sardines in oil

• 1 baguette, thinly sliced

• 1/4 cup olive oil

• 1/2 teaspoon smoked paprika

• salt and pepper to taste

Topping it of: 

• 1 clove garlic, minced

• 1/4 cup thin sliced smoked or regular sun-dried tomatoes

Instructions

1. Saute the Spinach: Heat oil in a large pot over medium heat. Add garlic and cook, stirring, until fragrant, 30 seconds to 1 minute. Add spinach, salt and pepper; toss to coat. Cook, stirring, until just wilted, 3 to 5 minutes. Remove from heat and stir in Parmesan.

2. Prepare the Crostinis: brush baguette slices with olive oil and broil until lightly browned.

3. Remove baguette slices from broiler and top slices with sauteed spinach, 2 sardine fillets, then drizzle with oil, season with salt, pepper and paprika.

4. Top it off with tomatoes and garlic and serve immediately over crostini!