I have always had the misfortune of having borderline to low haemoglobin (iron) levels. This initially presented in my college years when I was going through a prolonged vegetarian stage. Even though I loved my food, I never thought to include iron-rich vegetables or pulses in place of red meat. However, once the problem was discovered, I ate lots of eggs, spinach, broccoli and legumes such as chickpeas, and happily snacked on seeds and dried fruits.
This complaint didn’t reoccur until I first became pregnant, and for each subsequent pregnancy I battled to maintain a normal iron level throughout. Even though medical intervention (in the form of iron injections) was necessary, I complemented this with all those iron-rich foods I used to rely on.
Optimal iron levels are essential throughout pregnancy in keeping up one’s strength. This is especially important towards the end as, naturally, there will be some blood loss – and, in turn, a drop in haemoglobin levels – during the delivery. A way of ensuring that optimum levels of iron are being absorbed from food is to include vitamin C-rich foods. Also, leave the mug of tea for a couple of hours after each meal as the tannin in the tea can hinder the absorption of iron.
Nessa Robins grew up on a farm in Moate, Co Westmeath, where she lives with her husband Diarmuid and four children. Her first cookbook, Apron Strings: Recipes From A Family Kitchen, is published by New Island, RRP €22.99.
Carrot, Prune & Hazelnut Muffins
These muffins are high in fibre and packed with juicy, nutrient-rich prunes. Even though prunes are best munched on raw, they still add important nutrients and a natural sweetness to this dish. There are many benefits to eating wheatgerm. It is particularly high in iron, folic acid and vitamin E. I often substitute some flour in a bread or muffin recipe with wheatgerm, These muffins are a delicious treat, yet still splendidly nutritious.
125g plain flour
100g wholemeal flour
25g wheatgerm
1 tsp baking powder
2 tsps ground mixed spice
250g light muscovado sugar
200g grated carrot
175g prunes, finely chopped
4 free range eggs, lightly beaten
200ml sunflower or rapeseed oil
For the icing:
150g cream cheese
50g butter, softened
1 tsp vanilla extract
300g icing sugar (sieved)
To decorate:
50g hazelnuts, finely chopped
Edible flowers (optional)
1 Preheat the oven to 200°C/Fan 180°C/Gas 6.
2 Sieve the flours, wheatgerm, baking powder, mixed spice and sugar in a bowl.
3 Add the carrots and prunes. Stir well with a wooden spoon until they are thoroughly combined with the dry ingredients. If the chopped prunes are in clumps, disperse through the dry ingredients using your hands.
4 Add the lightly-beaten eggs to a jug with the oil. Pour the eggs and oil into the bowl and stir well until all the ingredients are combined together
5 Divide the mixture between 15 cases.
6 Bake the muffins for 25 minutes in a preheated oven until risen and golden.
7 Remove from the oven and leave to cool on a wire tray.
8 Meanwhile, make the creamy topping. Put the cream cheese, butter, vanilla extract and icing sugar into a bowl and beat until smooth and creamy. Place the icing in the fridge for 15 minutes to harden slightly.
9 When the muffins have completely cooled, either pipe the icing on each using a piping bag, or spread over and smooth using a palette knife.
10 Decorate with a generous sprinkling of chopped hazelnuts and, if you have any, a pretty edible flower.
Slow-Cooked Beef & Apricot Stew
Beef is known for its iron-rich properties, but dried apricots are rich in iron while also adding extra vitamin C to the dish. The apricots also lend a tender sweetness to this tomato-based stew. Conveniently, the vitamin C will help with the absorption of the iron from the beef. If cooked within the dish, the spinach would lose its iron content, so simply stir it through the stew immediately before serving.
1kg stewing beef, diced
2tbsp plain flour
Salt and freshly ground pepper
2tbsp olive oil
1 large sweet potato, finely diced
2 onions, finely diced
3 garlic cloves, crushed
1 tin (400g) chopped tomatoes
1tbsp tomato puree
250ml Guinness
300ml beef stock
2 sprigs thyme
1 bay leaf
125g dried apricots, roughly chopped
125g spinach, roughly chopped
Creamy mashed potatoes (to serve)
1 Preheat the oven to 200°C/Fan 180°C/Gas 6.
2 Place the flour in a large bowl and add a little salt and pepper. Toss the beef in the seasoned flour.
3 Heat half of the oil in a large casserole dish and sear the beef in batches; removing each batch to a dish.
4 Heat more oil in the saucepan and add the sweet potato, onion and garlic. Cook for two minutes and then add the tomatoes and tomato puree. Gradually add Guinness and beef stock.
5 Return the cooked beef to the pan and add the thyme and bay leaf. Cover and place in the oven for 1½ hours, giving it an occasional stir.
6 Take the stew from the oven and add the chopped apricots. Place the lid back on the saucepan and return to the oven for an additional 30 mins.
7 Add the spinach before serving
8 Serve with mashed potatoes or couscous. CL