This recipe was inspired by our food for ferritin article. We love sharing recipes and the challenge to change up any recipe ingredients to suit you and your family. The focus is on ferritin rich foods for vegetarians and vegans but is good for omnivores too. However you choose to eat, it is recommended to have at least 2 vegetarian days each week.
When iron or ferritin deficiency is identified, supplements are the preferred way of raising levels to overcome the symptoms quickly, such as hair loss. Lifestyle and dietary changes will also benefit if you have the time or inclination to make ferritin rich meals. The goal would be to have a variety of ferritin rich food in each meal. We will use the code Fe for the ferritin rich foods and Vc for Vitamin C rich food that is beneficial for iron/ferritin absorption.
Recipe – Roast Vegetable Salad, serves 4:
- 1 red onion, quartered
- 2 carrots, cut lengthways in quarters
- ¼ pumpkin, cut into 5cm pieces
- 1 small broccoli, cut into florets (Fe)
- 1 small bunch baby spinach or shredded spinach, 2 cups (Fe)
- 1 cup quinoa, red lentils, beans or chickpeas (Fe)
- ¼ cup pumpkin seeds (Fe)
- ¼ cup sunflower seeds (Fe)
- ½ green capsicum (Vc)
- 1 tsp cumin
- Salt and pepper
- Olive oil
- Handful of walnuts
It’s easy and fun to use alternative ingredients to suit your taste or supplies. I used split red lentils instead of quinoa. 1 cup red lentils, 3 cups hot water, 1 tsp turmeric, pinch salt. Bring to the boil then simmer for 10-15 minutes, set aside. For the roast veges I used red onion, carrots and pumpkin seasoned with 1 tsp cumin, 1 tsp olive oil, 1 tsp balsamic vinegar, salt & pepper. Original recipe used kiwi fruit for the Vitamin C, but understanding food combining (no fruit with any other fruit or any other food), I used green capsicum. I also used spinach instead of baby spinach and added basil leaves.
Personally, I still think it could have more flavor, this could be achieved by using a tasty dressing. A Thai style or sweet & sour would work well using coconut sugar for a healthy sweetener. I always make my own dressings, like swapping ingredients, it is easy and fun. Always used cold pressed oils. Follow this link for original recipe and method…
Enjoy and try to incorporate ferritin rich foods with Vitamin C rich vegetables with each meal. Please contact Absolique Hair Health Clinic with any questions about your iron and ferritin or to share your hair loss or hair thinning concerns. Phone 07 3229 3242 or email Absolique Trichologist at firstname.lastname@example.org