Sharing recipes is something we love and the challenge is to alter any recipe’s ingredients to suit you and your family. Inspired by our article, food for ferritin, this recipe’s main focus is on ferritin enriched foods for vegans and vegetarians but is suitable for omnivores as well. However you choose to eat, at least two meat-free days are recommended each week.
Once a ferritin and iron deficiency is identified, the best way to raise levels to overcome the symptoms quickly such as hair loss, is to supplement. Dietary and lifestyle changes can also benefit you, if you have the time or resources to prepare ferritin enriched meals. The goal to strive for is including a variety of ferritin rich food in all meals. We use the codes Fe for ferritin enriched foods and Vc for foods rich in Vitamin C, beneficial for iron absorption.
Absolique Sydney Ferritin Food Recipe with Trichologist:
- 1 medium red onion quartered
- ¼ pumpkin cut into 5cm pieces
- 2 carrots cut lengthways into quarters and 5cm pieces
- 1 cup lentils, chickpeas, beans or quinoa (Fe)
- 2 cups baby or shredded spinach (Fe)
- 1 small head of broccoli cut into florets (Fe)
- ¼ cup pumpkin seeds or pepitas (Fe)
- ¼ cup sunflower seeds (Fe)
- ½ green capsicum thinly sliced (Vc)
- 1 teaspoon ground cumin
- Ground salt and pepper to taste
- ½ cup halved walnuts
- Drizzle of cold pressed olive oil
Using alternative ingredients can be fun and easy to suit your taste or supplies. Instead of using quinoa, I substituted for split red lentils. Bring 1 cup of red lentils to boil, 3 cups of hot water, 1 tsp turmeric, pinch of salt and let simmer for 10-15 minutes, set aside. Preparing the roast veggies, I seasoned the red onion, pumpkin and carrots with 1 tsp cumin, 1 tsp balsamic vinegar, 1 tsp olive oil and salt and pepper. The original version of the recipe used kiwi fruit for Vitamin C, remembering the food combining rule (no fruit with any other fruit or any other foods) instead I used green capsicum. I also used spinach instead of baby spinach and added basil leaves.
Personally, I think it could still have more flavour. To achieve this, you could use a tasty Thai style or sweet and sour dressing including coconut sugar as a healthy sweetener. I always like to make my own dressings and enjoy experimenting using different ingredients, it is easy and fun. Always look for and use organic, cold pressed oils. Remember to try adding ferritin enriched foods with Vitamin C rich vegetables to each meal.
Feel free to contact Absolique Hair Health Clinic Sydney with any questions or comments about Absolique Sydney Ferritin Food Recipe with Trichologist. You can also share your hair loss or hair thinning concerns and your experience with low iron or low ferritin. Phone 02 8014 6916 or email Absolique Trichologist Sydney at firstname.lastname@example.org