General Practice 2022

Iron Recipes against Anemia

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Iron Recipes against Anemia
Iron Recipes against Anemia

See how to prepare 5 recipes rich in iron to overcome iron deficiency anemia, common in children, pregnant women and the elderly.

Foods that contain more iron are dark in color, with beans, beets and liver steak being the best known and should be in the diet to cure anemia, but for a change of diet follow other tasty recipes with iron-rich ingredients, which can be consumed at different times of the day.

1. Watercress stir-fry against anemia

Great recipe rich in iron that goes well with meat dishes.


  • 200 g watercress (leaves and stalks)
  • 3 tablespoons of extra virgin olive oil
  • 3 cloves of garlic well crushed

Preparation mode

Place the ingredients in a large pan or skillet and stir constantly until the leaves begin to shrink. If you wish, you can reduce the amount of oil, substituting the same amount of water.

2. Dry meat braised with onion

A delicious recipe for lunch or dinner, which can be accompanied with a salad or something that has a more fluid texture like angu or soft polenta, for example.


  • 500 g dried meat
  • 2 sliced ​​onions
  • 3 tablespoons of olive oil
  • 5 crushed garlic cloves
  • 1 glass of water
  • Black pepper for seasoning

Preparation mode

Season the meat with the pepper and crushed garlic cloves.Cut the jerky into strips and sauté in a frying pan with oil until golden. To avoid sticking, add the water in the skillet little by little and when the meat is almost ready, add the onion, stirring constantly, until the onion is also golden.

3. Avocado Smoothie with Nuts

This vitamin is rich in iron and can be consumed for breakfast or snacks.


  • 1 avocado
  • 1/2 glass of cold milk
  • 1 or 2 chopped walnuts
  • brown sugar to taste

Preparation mode

Beat the avocado, milk and sugar in a blender and then add the chopped nuts. Serve cold in small bowls to eat with a spoon or straw, depending on the final texture.

4. Strawberry jelly with gelatin

This jelly can be used to spread on bread or cookies and can be consumed in snacks, even by diabetics because it is diet.


  • 500 g of ripe strawberries
  • 1/2 glass of water
  • 1 envelope of diet strawberry gelatin
  • 1 tablespoon unflavored gelatin

Preparation mode

Chop the strawberries and add them to a pan together with the water and cook over low heat for a few minutes until the water dries up almost completely and the strawberries are soft and easy to crush. Mash all the strawberries and then add the jellies powder and taste, and if desired add stevia powder to sweeten it even more.

Store in a sterilized glass container, properly capped and always keep in the refrigerator.

5. Eggnog with ovom altine

This eggnog can be a good option for breakfast or afternoon and when it's made well it doesn't taste like an egg.


  • 3 gems
  • 1 tablespoon of sugar
  • 2 spoons of ovom altine
  • 1/2 cup hot milk
  • 1 teaspoon ground cinnamon

Preparation mode

Beat the yolks and sugar with a fork or with a whisk until creamy and whitish. Then add the ov altine and cinnamon and continue beating well. If you prefer, use a cake mixer or a pass-vite. Finally add the milk little by little and keep stirring. When the drinks are very uniform, it is ready to be consumed while still hot.

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