Julie Van Rosendaal/The Globe and Mail
Almost every cell in our bodies requires iron to function properly, but around 30 per cent of the global population doesn’t have enough of the mineral, according to the World Health Organization.
As someone who has had chronic iron deficiency anemia for years, I know there’s a lot of information to navigate when it comes to your iron intake. Even health professionals are advocating for more accurate guidelines: Earlier this fall, Ontario raised the baseline of what is considered a normal level of iron so that symptomatic patients may be diagnosed and receive treatment.
When it comes to increasing your dietary intake, it’s impossible to figure out how much of the iron you’re consuming is actually being absorbed by your digestive system. Dietary iron is classified as either heme and non-heme – heme iron, found in red meat, poultry and fish, can be more easily absorbed (for instance, organ meats’ iron-absorption rate reportedly ranges from 25 per cent to 30 per cent). The rate of absorption is lower for non-heme iron, which is found in eggs, pulses, nuts and seeds, green leafy vegetables (7-per-cent to 9-per-cent absorption), and grains (4-per-cent absorption) as well as fortified pasta and cereals and enriched flour.
Interactions with other nutrients can also affect the rate of iron absorption – for example, vitamin C is known to boost its bioavailability, while the consumption of cow’s milk interferes with your body’s ability to absorb iron from other foods. A bowl of oatmeal delivers a good amount of iron – oats are naturally iron-rich, and contain about double their natural amount once they’ve been fortified – but if you eat yours with dairy milk, you’ll absorb less. Relationships can be complicated.
Oats are often overlooked as a savoury grain, but even rolled oats (versus steel-cut, which are left unrolled, take much longer to cook and have the texture of farro) can take the place of other grains such as rice, barley or quinoa. Toasting old-fashioned or quick oats in a dry pan or skillet before adding water not only gives them a nutty, toasty flavour, they won’t release as much starch once you do add the water, meaning the grains will remain more separate, and not be as gluey and porridge-like.
Here, they’re piled into a bowl with other iron-rich foods: leafy greens, lentils, nuts and seeds, and some other veggies, including some orange ones for a vitamin C boost. Coconut milk is a surprising source of iron (about 4 mg a cup), as is molasses (about 1 mg a tablespoon), and even if you can’t tell how much your gut is taking in, it all adds up.
Leafy, Grainy Lentil Bowl
Bowls like this don’t really require a recipe, but here are some guidelines. Anything goes, of course – this is a great way to use any leftover cooked grain or roasted veg, and quantities can be determined by the number of people you want to feed, and your appetites. Any sauce (lemony-garlicky tahini!) or dressing (green goddess!) could be drizzled overtop; quantities for the coconut sauce will make about two cups – it keeps well in the fridge and can be used on all kinds of things.
Gingery Coconut Sauce:
- 1 can coconut milk
- 1 tbsp soy sauce
- 1 tbsp molasses
- 1 tbsp grated ginger
- 1/3 cup peanut butter or tahini
- 1 tbsp lime juice or rice vinegar (or to taste)
Bowl:
- Old-fashioned or quick oats (fortified ones will deliver more iron)
- Lentils (drain a can or simmer dry lentils for 30-40 minutes)
- Chopped or torn chard, beet greens, spinach, kale or other leafy greens
- Leftover roasted veggies, such as cauliflower, Brussels sprouts, sweet potatoes and winter squash (vitamin C helps with iron-absorption)
- Toasted nuts and seeds, such as walnuts, pumpkin and sunflower seeds
- Anything else you think would be delicious
To make the coconut sauce, bring the coconut milk, soy sauce, molasses and grated ginger to a simmer in a small saucepan and cook for about 15 minutes, or until reduced by about half. Remove from the heat and stir in the peanut butter or tahini and lime juice. Let it cool – it will thicken as it does – and refrigerate any left over.
To cook your oats, toast as many as you want to eat (I aim for about 1/4 cup a person) in a dry skillet over medium-high heat, shaking the skillet so they toast evenly. When they are pale golden and smell nutty, pour over about as much water as you have oats – you can eyeball this, and expect the water to boil and hiss as it hits the hot pan. The oats will absorb the water almost immediately and should be soft and separate; any excess moisture will cook off. Season them with salt and if you like, add a pat of butter.
Pile your oats into a shallow bowl with your lentils, greens, veggies, toasted nuts and seeds, and drizzle with the gingery coconut sauce.
