IRON HACK – GET IT ALL!
Did you know there are combinations of vitamins that help each other out? There are also combos that inhibit each other! Kinda makes you question the concept of a multivitamin, right? Well, there’s a reason no one food gives you every vitamin – you’re supposed to eat a variety of foods that, in different combinations, provide all that you need. We do still have that issue of enhancement vs. inhibition of vitamin absorption. For example, the only mineral known to inhibit Iron absorption is calcium. The crux of that being that the same populations who generally need to increase iron intake are the same that should also increase calcium intake – women and children.
Of course, we can hack that issue. It’s generally advised that we don’t take calcium supplements or eat calcium-rich foods within 2 hours of taking iron or eating iron-rich foods. Conversely – let’s make sure we take the opportunity to include plenty of vitamin C with that yummy steak!
Here is a tasty recipe that should do the trick as a stand-alone or a side.
WHITE BEAN & FARRO SALAD
· 1 can white beans, rinsed, OR 1 c dried white beans, soaked overnight and drained
· 3 c cooked farro (or quinoa!), chilled
· ¼ c sunflower seeds
· 4 c wilted baby spinach (or add to hot farro)
· ¼ c finely chopped red onion
· Salt & pepper
· Juice of 3-4 lemons
· 1 crushed or finely minced garlic clove
· ~ 2 T Dijon mustard
· ~ ¼ c white vinegar
· Salt & pepper to taste
· ~ ½ c olive or avocado oil
· ~ 3 T sugar/agave (optional!)
Combine all salad ingredients.
Start vinaigrette by combining all but the oil, then slowly whisk in the oil to emulsify. Add as much dressing to your salad as tastes right, adjust w/ salt and pepper as desired.
Eat alone as a power snack or imagine as a side to 4-6 ounces sliced, grilled flank steak or grilled shrimp! Get that iron!