How to cook Healthy Tasty Recipes: Bowl of Iron Beef Stew???
Healthy Tasty Recipes: Bowl of Iron Beef Stew
Of the many things pregnancy bestows upon us, extra blood to fuel our expanding system is a big one. Its role is supplying oxygen to the entire body, and to do that effectively, blood needs to be iron-rich. Our bodies absorb iron most efficiently from animal sources such as red meat, so dig into a bowl of beef stew thickened by the starches of potatoes and barley. Big bites of tender veggies make a serving a balanced meal, but go ahead and treat yourself to a hunk of soft bread for dunking into the substantial broth.
If iron supplementation in pill form is tough on your body, particularly in the plumbing department, look for iron-rich meals that include fiber, like this one. One serving packs about a quarter of your pregnancy iron and fiber needs. Other foods brimming with iron and fiber are breakfast cereals, beans, and leafy greens.
- Makes 6 servings
- 1 tablespoon vegetable oil
- 1 pound/475 g chuck-roast beef cubes (stew beef)
- 1 large yellow onion, cut into ½-inch/1.3 cm pieces
- 3 medium carrots, cut into 1-inch/2.5 cm chunks
- 2 large celery stalks, cut into 1-inch/2.5 cm pieces
- 2 tablespoons tomato paste
- 2 large garlic cloves, thinly sliced or chopped
- 1 (15-ounce/425 g) can whole peeled or crushed tomatoes
- 2 medium russet potatoes, unpeeled and cut into large cubes (about 3 cups/454 g)
- 8 ounces/231 g green beans, cut into 1-inch/2.5 cm pieces
- 3 cups/710 ml beef stock
- 4 cups/946 ml chicken stock (page 214, or low-sodium store-bought)
- ½ cup/80 g pearled barley
- 2 teaspoons dried oregano
- 1½ teaspoons fine sea salt
- ½ teaspoon freshly ground black pepper
- Heat the oil in a large Dutch oven or saucepot over medium-high heat. Sear the beef cubes on two sides until a dark crust forms, 3 minutes per side. Do this in batches, removing the browned pieces to a plate before adding the next batch. Overcrowding causes steaming, which prevents browning.
- Once the meat cubes are browned, remove them all to the plate and set aside. Reduce the heat to medium, add the onion, carrots, and celery and sweat them, stirring occasionally and scraping any browned bits from the bottom as the vegetables release their water, about 5 minutes.
- Add the tomato paste and garlic and stir for about 30 seconds to help melt the tomato paste into the vegetables. Stir in the tomatoes, potatoes, green beans, beef and chicken stock, barley, oregano, salt, and pepper. Return the meat to the pot. Increase the heat to high to bring the liquid to a boil. Then partially cover the pot and maintain a gentle simmer over low heat for 3 hours, stirring every 30 minutes or so until the vegetables and beef cubes are very tender.
- Season the stew with more salt and pepper to taste and serve.
- Refrigerate leftovers for up to 5 days, or freeze in an airtight container for up to 6
Calories 384 | Total fat 10 g (Saturated 3 g, Poly 2 g, Omega-3 0.26 g, DHA 0.00 g, EPA 0.00 g, Mono 3 g) | Cholesterol 79 mg | Protein 36 g | Sodium 1281 mg | Carbohydrates 39 g | Fiber 7 g | Sugars 7 g | Vitamin A 289 mcg | Vitamin B6 1 mg | Vitamin B12 2 mcg | Vitamin C 24 mg | Vitamin D 4 IU | Choline 129 mg | Folate 46 mcg | Calcium 98 mg | Iron 7 mg
ANEMIA OR IRON DEFICIENCY IS COMMON DURING PREGNANCY AND IS CHARACTERIZED BY LOW RED blood cell count. A woman can enter pregnancy already iron-deficient, or it can be induced by pregnancy, due to the increase in blood volume to support mom and the baby. Because iron is necessary to produce red blood cells, which carry oxygen around the body, a deficiency in the mineral can leave you feeling weak or extremely run-down. Severe iron deficiency during pregnancy can lead to premature birth. Your healthcare provider may recommend a supplement in addition to eating more iron-rich foods if your blood tests show a deficiency. Iron supplements can have side effects such as constipation, making fiber an even better friend than it already is. The daily recommendation of iron for pregnant women is 27 mg. There are two types of iron available in food: heme iron, which is found in animal protein sources (meat, poultry, fish), and non-heme iron, which is found in both plant and animal food sources. Our bodies absorb heme iron much more efficiently than non-heme iron. Eating sources of the two in combination, and eating foods rich in vitamin C along with iron sources, helps the body absorb the nutrient even better. Refer to the recipes and nutrients chart after the introduction to each chapter to find iron-rich recipes throughout the book. Some iron-rich foods • Red meat • Spinach • Chard • Blackstrap molasses • Eggs • Lentils • Dried beans • Tomatoes • Grains and cereals fortified with iron