Iron Rich Recipe Ideas Kitchen Supplies A pot or microwave safe bowl A microwave, oven or stove top A blender, a food processor or a fork & plate Baby Food: Veggies & Protein Mash RECIPE #2: Infant Breakfast, Lunch, or Dinner Recommended only for infants who have eaten & tolerated each ingredients first. Recommended for infants ages 5+ months If adding protein, recommended for infants ages 9+ months. This recipe makes several baby servings – you can freeze leftovers in clean ice cube trays (2 Tablespoons per ice cube). Iron Rich Recipe Ideas Steps 1) Cook/heat vegetables without salt or seasoning, until soft. If using protein, cook/heat until soft, too. 2) Let vegetables (and protein) cool a bit. Cut vegetables (and protein) into bite - sized pieces. 3) In blender/food processor/plate, puree or mash everything into a paste. *If you are not serving immediately, freeze this paste. 4) When you are serving: add a small amount of breast milk, formula, or water to paste. 5) Mix liquid in, adding small amounts until it is the right thickness. Easy Overnight Oats Steps 1) Combine all ingredients into the jar, leaving ½ inch from the top – your ingredients will expand a little! 2) Stir well using a fork or spoon, so all the oatmeal will get moist. 3) Leave in the fridge overnight (for 2 - 10 hours) and enjoy with a spoon! RECIPE #1: Breakfast Ingredients 1/2 cup of oats 1/2 cup any dairy or nondairy milk 1/2 cup fruit Ideas : canned pineapple, canned mandarin oranges, canned papaya, bananas , apples, grapes; dried fruit like raisins To make it thicker, you can add: 1/2 cup low - sugar yogurt Other yummy mix - ins include: 1/4 cup nuts, or 1 Tablespoon nut butter Ideas : pumpkin seeds, pistachios, cashews, peanut butter, sunflower seeds 1 tablespoon maple syrup, if desired Oats and nuts are good sources of iron, and fruit is a good source of Vitamin C! This recipe makes 1 serving (1 jar of overnight oats). Kitchen Supplies A glass jar * Save and wash an empty salsa jar! You can also buy a pack of jars at grocery stores, Walmart, or Target Spoon or fork Ingredients 15 oz. can of vegetables Ideas: green beans, peas, carrots, potatoes, cauliflower, broccoli *If you prefer fresh or frozen vegetables: use 2 cups For protein, choose any of the following: • 5 oz. canned meat (chicken, beef, pork, lamb) or 1/3 lb . fresh meat • ¾ cup dried lentils • ¾ cup canned beans or ¼ cup dried beans Small amount of breast milk, formula or water Iron Rich Recipe Ideas Kitchen Supplies A sauce pan or pot Large Spoon Cream of Wheat with Fruit Steps 1) Bring water (and salt, if desired) to a boil. If using milk instead of water, don’t add salt when bringing to a boil. 2) Gradually add Cream of Wheat, stirring constantly with wire whisk until well blended. 3) Return to a boil. When it reaches boiling, turn heat down to low so it simmers, while stirring for another 2 & 1/2 minutes OR until it is thickened. 4) Allow it to cool slightly, before serving. This is the recipe on the Cream of Wheat box. It is Kosher, very quick to make, and a good source of iron & calcium! Adding fruit to Cream of Wheat can give you needed Vitamin C! This recipe makes 1 serving (1 bowl of hot cereal). Iron Rich Recipe Ideas Pasta & Bean Salad Steps 1) Cook pasta following packaging directions. Drain and rinse with cold water. 2) Cut vegetables into bite - sized pieces. 3) Mix ingredients in a large bowl 4) Mix Mrs. Dash with oil. Pour this dressing over salad mixture. Stir gently to blend well. RECIPE #4: Lunch or Dinner Ingredients 14 - 16 oz pasta - you can substitute 2 - 3 cups quinoa, or 2 - 3 cups brown rice 2 cups canned or fresh vegetables Ideas : green pepper, red pepper, zucchini, broccoli, cabbage, cauliflower, carrots, green beans, peas, pea pods, celery, onion and/or cucumber 1 (15 - 16 oz) can of beans, drained and rinsed Ideas: garbanzo/black/pinto/red/kidney beans Can also add: leftover ham, chicken, tuna, and/or sliced hard - cooked egg Dressing : 2 Tbsp Mrs. Dash – or you can choose your own spices mix ¼ cup Oil This salad has a low - sodium dressing! This recipe makes 8 servings. Kitchen Supplies Pot Mixing bowl Ingredients 1 ¼ cups water, or milk 1/8 teaspoon salt (optional) 3 Tablespoons Cream of Wheat Fruit, for topping Ideas : mandarin oranges, pears, peaches, pineapple, banana, strawberries, blueberries, raspberries RECIPE #3: Breakfast Iron Rich Recipe Ideas Kitchen Supplies A large, deep stove top pan or pot Heat - resistant stirring spatula One - Pan Chicken, Vegetables & Rice Steps 1) Warm oil over medium heat in pan. Add vegetables, sprinkle with salt and pepper. After 2 minutes, add chicken. 2) Cook chicken for about 2 minutes on both sides, then add rice and chicken stock. 3) Bring to boil, then cook on low heat for 20 - 25 minutes. 4) Remove from heat. Let sit for 5 - 10 minutes and then enjoy. With this recipe, you can get iron from the vegetable, chicken, and enriched rice! This recipe makes 4 servings. Iron Rich Recipe Ideas Super Easy Canned Bean Stew Steps 1) Chop your vegetables into small chunks, if they are not already chopped. 2) Cook the onion and carrots in some oil, or cooking spray. 3) Add the broth, the drained beans, and the canned tomatoes. 4) Season with spices that you like in stew – you can add more Mrs. Dash for more flavor ! 5) Simmer for more 10 minutes, and serve. RECIPE #6: Lunch or Dinner Ingredients 2 cups (or 2 cans) of canned vegetables Ideas : carrots, peas, green beans, onions * if you would prefer fresh vegetables: try using 2 large carrots + 1 onion 4 cans beans – you can use 1 type, or multiple! 4 cups broth (chicken or vegetable broth), or 4 cups water + Mrs. Dash seasoning, adding to taste 2 - 16 oz. cans of tomatoes , any type (diced, crushed, etc.) 1 teaspoon garlic powder Beans are a very good source of iron, and this recipe is an easy & flavorful way to eat them! This recipe makes 6 servings. Kitchen Supplies Sharp knife (if chopping vegetables) Deep stove top pan Ingredients 2 tbsp olive oil 2 cups of canned, fresh, or frozen vegetables Ideas: onion , bell pepper, and cauliflower Pinch of salt and pepper, to taste 1 - pound fresh or frozen chicken thighs/breasts (thaw fully, if frozen) 1 cup brown or enriched white rice 2 cups chicken stock, or 2 cups water + add Mrs. Dash seasoning RECIPE #5: Lunch or Dinner