Try your hand at this simple, one-pot recipe. Quick to prepare and even easier to eat, it's packed full of iron to support energy levels.
Recipe by Clinical Nutritionist Rosie Eyre (Adv.Dip.Nut).
Serves 4 people | Cooking time 35–40 mins
This simple, one-pot recipe uses beef mince as the main ingredient. Beef mince not only reduces cooking time, but it's also a good source of easy-to-absorb heme iron. Other ingredients include carrots, potatoes, spinach, and herbs. These provide non-heme iron, fibre, and gentle flavour.
As you age, it can become harder for your body to absorb iron, leading to increased risk of anaemia. This stew is a warm, nourishing way to support your energy levels and help prevent anaemia.
Adding fresh parsley and a squeeze of lemon at the end gives a boost of vitamin C, which helps the body absorb more iron from food. This is especially important if your digestion has changed or if your stomach makes less acid than it used to.
The soft textures in this meal make it easy to chew and digest. It also freezes well, so you can make extra portions and defrost them as needed.
Ingredients
- Olive oil
- 1 small brown onion, finely diced (can use pre-chopped onions, similar to these diced frozen onions)
- 2 garlic cloves, minced (can use pre-chopped garlic paste, similar to this cold blended paste)
- 500g beef mince
- 2 small potatoes, diced into small cubes
- 2 medium carrots, grated or finely diced
- 1/2 tsp dried herbs or oregano
- 500mL beef stock (Maggie Beer is a good brand for this)
- 2 cups baby spinach, can be chopped
- 1 lemon, sliced in half
- Handful of fresh parsley, stalks removed and chopped (can be bought pre-chopped, similar to this lightly dried parsley sachet
