Iron-Rich Recipes For Teens

By Madhu Babu

Monday, November 11, 2013, 12:58 [IST]

Teenage is a phase in life that most youngsters go through with restlessness and constant activities. As a teenager eating standalone seems to be a boring activity. Hence most of the teens try to either skip it or rush through with minimal consumption. Studies find a lot of teens under-nourished due to lack of proper eating habits.

Minimal eating among teens poses a challenge to parenting them, who have to make sure their teenage children, are taking in enough nutritious foods rich in iron. As parents you have to constantly learn new recipes that are not only rich in iron and other essential nutrients, but they also have to suit their tastes.

It is important to identify various vegetables and fruits that are rich in iron and work on recipes around these base ingredients. As a parent you have to know the likes and dislikes of your teenage children to prepare iron-rich recipes based on ingredients they like. Fruits and vegetables rich in iron include sun-dried tomato, leafy greens, olives, lentil sprouts, asparagus, dried apricot and so on. Meats are rich in iron and can be used in regular recipes to boost iron intake in teens.

Following are few iron-rich recipes for teens.

A. Pasta with lentil sauce and feta

2 tablespoon olive oil
1 onion, finely chopped
1 carrot, finely chopped
2 sticks celery, finely chopped
2 garlic cloves, crushed
2 teaspoon ground cumin
1 tablespoon tomato paste
800 gms canned chopped tomatoes
410 gms can brown lentils
300 gms spaghetti
100 gms feta, crumbled

A. Pasta with lentil sauce and feta

Step 1
Heat the olive oil in a saucepan over medium heat. Add the onion, carrot, celery and cook, stirring, over low heat for 5 minutes until softened.

Step 2
Add the garlic, cumin, tomato paste, tomatoes and 1/2 cup water. Bring it to boil and season with salt and black pepper. Turn the heat to low, simmer for 10 minutes, add the lentils and cook for a further 5 minutes.

Step 3
Meanwhile, cook the spaghetti in boiling, salted water according to
packet instructions. Drain and toss with sauce.

Step 4
Divide between serving bowls and sprinkle with feta.

B. Vegetable Soup With Chikpeas

Ingredients

2 teaspoons olive oil
1 large brown onion, chopped
2 teaspoons ground turmeric
1 teaspoon ground coriander
2 teaspoons ground cumin
5 cups chopped vegetables
3 cups reduced-salt vegetable stock
2 cups water
415 gms can chopped tomatoes
400 gms can chickpeas, drained, rinsed
1/2 cup flat-leaf parsley, chopped

Vegetable Soup With Chikpeas

Step 1
Heat oil in a large saucepan over medium-high heat. Add onion. Cook for three minutes. Add spices and firm vegetables (such as pumpkin, potatoes, carrots, capsicum and celery). Stir to coat.

Step 2
Stir in stock, water, tomatoes and chickpeas. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 40 minutes or until vegetables are soft. Add tender vegetables (such as beans, broccoli, peas, zucchini). Cook for a further 5 minutes, stir in parsley, season with pepper and serve.

Bulgur Salad with Shrimp and Spinach

Ingredients

1½ cup(s) coarse bulgur
1 teaspoon(s) finely grated lemon zest
¼ cup(s) fresh lemon juice
3 tablespoon(s) chopped dill
½ cup(s) extra-virgin olive oil
1 pound(s) large cooked shrimp, shelled
3 cup(s) baby spinach
4 radishes, thinly sliced
2 tablespoon(s) pine nuts
Kosher salt and freshly ground pepper

Bulgur Salad with Shrimp and Spinach

Directions

In a bowl, cover the bulgur with warm tap water. Let stand until the grains are tender, about 2 hours. Drain the bulgur well.
In a large bowl, whisk the lemon zest with the lemon juice and chopped dill. Whisk in the olive oil.
Add the bulgur, shrimp, baby spinach, sliced radishes, and pine nuts and toss to coat.
Season with salt and pepper and serve.