2 Pregnant Iron Recipes

Iron plays an essential role in the human body. Among many other functions it participates in the body’s growth, metabolism and oxygen transport to other cells.  If we add the nutritional needs that increase with pregnancy to the importance of iron for health, it is logical to think that when a woman is pregnant, she should consume more iron than usual to ensure both her own well-being and her health. fetus.

Pregnant women should eat in a balanced way. But, above all, they should include recipes specially designed for this phase in the diet.  Therefore, in this article we are going to present 2 succulent and nutritious dishes designed for pregnant women. This type of meal can guarantee the ideal level of iron in the blood, protect the mother from contracting iron deficiency anemia (anemia due to iron deficiency) and ensure that your baby also receives this important mineral to grow healthy now that he is in full training within the uterus.

Pregnant women usually suffer a little stomach acidity in a few days. But that doesn’t mean they should deprive themselves of some palatable ingredients like apple cider vinegar, an ingredient in many recipes.

Based on these aspects, these 2 recipes with iron that we are going to present provide the possibility of making meals with vinegar (in small amounts) without harming or increasing the acidity level.

Sardines in apple cider vinegar

Fish is one of the foods that contains the most iron.  Taking this into account, we decided to present this sardine recipe that is easy to make and extremely pleasant on the palate. For this recipe you need few ingredients and you don’t need constant supervision as you can with other recipes.

Ingredients

5 sardine slices

1 small cup of oil (the size of a small cup of coffee)

1 small cup of apple cider vinegar (the size of a small cup of coffee)

salt to taste

1 medium onion cut into slices

Preparation mode

Wash the sardine slices and place them in a pressure cooker. Add oil, vinegar and salt to taste. Then bring the pan to the heat and, after applying pressure, let the sardines cook for 45 minutes.

After this time, take the pressure off the pan, serve the sardines in a dish with the water of the vinegar and the oil that is left over and add the onion rings to decorate and flavor the dish.

bean salad

Beans provide many nutrients to the body, including a lot of iron.

To prepare the bean salad, you need:

2 cups of black beans

2 medium onions

10 cloves of garlic

salt to taste

3 or 4 sprigs of coriander

3 or 4 chicory branches

1 pinch of powdered cumin

4 spoonfuls of oil

1 spoonful of apple cider vinegar

Preparation mode

To make this bean salad you first need to cook the beans. In a pressure cooker, cook the beans for 50 minutes with plenty of water. So that the beans do not dry out, we recommend that you fill the pan completely, up to the indicated mark.

After 50 minutes you must take the pressure off the pan and test, by squeezing, if the beans are already soft to be kneaded. If they are hard, return the pan to the heat and let it press for a few more minutes.

When the beans are ready you should season them.

Mash the garlic cloves and onion and place them in the pan. Then add 2 tablespoons of oil and a little more water if you feel the broth has dried out too much.  Leave the pot uncovered and put it on the fire again to boil the beans. As the water evaporates, you may need to add a little more water.

After 20 minutes try to see if the salt is to your taste and remove the pan from the heat. Then it will be time to add the coriander and chicory branches, as well as the cumin. Cover the pan and let the herbs act.

When the beans are warm, take a sieve and separate the broth from the beans.

You can drink the broth. The taste will be delicious, especially to mix with other foods such as rice, which is also nutritious and rich in iron.

Place the beans in a separate container. They will be used for the salad. Take an onion, cut into slices and spread them on a plate. Then add 2 tablespoons of oil.

If you don’t suffer from stomach acid add a spoonful of vinegar, otherwise add only half.  Mix these ingredients together and place the dish in the fridge for a few minutes.

When it’s cold, the salad will be ready to be served.