Anemia – or “weak blood” – may sometimes be caused by a lack of iron in your diet. You can avoid iron-deficiency anemia by eating foods with a lot of iron and vitamin C every day.
Keep reading for a list of iron-rich food and tasty recipes.
When buying packaged food, look for those that have more than 15% DV (Percent Daily Value) of iron by checking the Nutrition Facts label.
Breast milk is the best food for babies up to 6 months old
After 6 months, breast milk alone does not provide enough iron
They can eat iron-rich solid foods like traditional meats, fresh meat from the store, and iron-enriched baby cereals (like Pablum)
Continue to breastfeed while you introduce solid foods to your baby
Cow’s milk should not be introduced until your baby turns 1 year old
Makes 8 portions, 1 cup each.
Per serving: 1.5g fiber, 5mg iron
1 tbsp vegetable oil
1 ½ lbs. caribou meat, diced
1 onion, chopped
2 stalks of celery, chopped
½ cup turnip, chopped
3 carrots, chopped
3 cups water
1 can of tomato or cream of mushroom soup
2 tbsp flour
½ cup cold water
Salt and pepper
1. In a pot, fry the meat in the oil until brown.
2. Add onions and fry until golden.
3. Add celery, turnip, carrots, potatoes, water and soup. Stir well.
4. Cover the pot and bring to a boil. Turn the heat down to low and let the stew simmer for 1 – 2 hours. Stir occasionally.
5. Mix the flour with the cold water. Add this mixture slowly to the strew and stir well until the stew is thick. Add salt and pepper to taste.
6. If you like, make dumplings and cook them on top of the stew.
Makes 8 portions, 1 cup each
Per serving: 8g fiber, 4mg iron
1 tsp vegetable oil
1 lb moose meat, ground (or caribou or beef)
4 garlic gloves, finely chopped
½ cup onion, chopped
2 tbsp chili powder
2 tsp cumin
1 tbsp Worcestershire sauce (optional)
Salt and pepper
1 fresh pepper (red, green or orange), diced
1 can diced tomatoes
1 small can tomato paste
2 cans red kidney beans or black pinto beans, drained and rinsed
1 can corn niblets, drained
1. In a cooking pot, heat the oil over medium heat. Brown the meat, onion and garlic for 3 – 5 minutes.
2. Add the chili powder, cumin, Worcestershire sauce, salt and pepper. Mix and cook for 2 minutes.
Add the pepper, tomatoes, tomato paste, beans and corn. Lower the heat and simmer for 45 minutes.
3. Serve hot with rice or bannock.
Makes 18 small pancakes, about 3 ½ inches across
Per serving: 1.8g sugar, 0.5g fiber, 1.5mg iron
Wet ingredients
1 ½ cups (375 ml) water
2 large eggs
2 tbsp (30 ml) sugar
3 tbsp (45 ml) canola oil
Dry ingredients
2/3 cup (150 ml) quick rolled oats
1.2 cup (125 ml) whole wheat flour
1 cup (250 ml) packaged iron enriched oat baby cereal
1 tbsp (15 ml) baking powder
1. Soak oatmeal in water for 5 minutes.
2. Mix oil and eggs and add to the oat mixture.
3. Mix the dry ingredients together in a different bowl.
4. Combine the dry and wet ingredients together.
5. Spoon about 3 tbsp (45 ml) of batter onto a greased frying pan or griddle on medium heat.
6. Cook until golden, about 1 ½ to 2 minutes on each side.
*Please note that the batter will be slightly mushier.
Makes 25 small cookies, about 2 inches each
Per serving: 2.4g sugar, 0.6g fiber, 1.9mg iron
Wet ingredients
¼ cup (60 ml) molasses
¼ cup (60 ml) unsalted butter or non-hydrogenated margarine
1 large egg
1 tsp (5 ml) vanilla
Dry ingredients
¾ cup (175 ml) whole wheat flour
1.2 tsp (2.5 ml) baking soda
2 cups (500 ml) packaged iron enriched oat baby cereal
1 tsp (5 ml) cinnamon (optional)
3 tbsp (45 ml) water
1. Preheat oven to 350 degrees F.
2. Mix molasses and unsalted butter or non-hydrogenated margarine.
3. Add egg and vanilla. Mix again.
4. In a different bowl, combine flour, baking soda and cereal.
5. Add the dry mixture to the wet mixture.
6. Add the water to the combined mixture and blend evenly together.
7. Roll dough into small balls and put on a cookie sheet.
8. Flatten slightly with a fork and bake 10 – 12 minutes.
Makes 16 regular muffins
Per muffin: 8.1g sugar, 1.2g fiber, 3.2mg iron
Wet ingredients
1 cup (250 ml) unsweetened 100% pure orange juice
½ cup (125 ml) softened pitted dates, finely chopped
1 large egg
3 tbsp (45 ml) vegetable oil
3 tbsp (45 ml) molasses
Dry ingredients
1 cup (250 ml) all-purpose wheat flour
2 cups (500 ml) packaged iron enriched oat baby cereal
2 tsp (10 ml) baking powder
½ tsp (2.5 ml) salt
1. Preheat oven to 400 degrees F.
2. Prepare muffin pans with grease or paper muffin cups.
3. In a bowl, mix the wet ingredients.
4. In another bowl, mix the dry ingredients.
5. Add the wet ingredients to the dry ingredients, gently mixing them together.
6. Portion the mix into muffin cups.
7. Bake for 15 minutes.
Iron-deficiency anemia usually affects:
Goose liver
Kidneys
Duck
Goose meat
Moose blood
Ptarmigan
Caribou meat
Moose meat
Trout
Goose meat
Beef
Chicken
Pork
Baby cereal (pablum)
Enriched cream of wheat
Shreddies
Baked or canned beans
Baked potato with skin
Green peas
Pea soup with ham
Oatmeal
Spinach
Peanuts
Raisins
Eggs
Contact the nutritionist at your local CMC for personalized information on how to prevent and treat anemia by adding more iron to your diet.
Nutrition counselling can take place in an individual session or in a group/workshop setting (such as a cooking class).
The breastfeeding program provides information and support to breastfeeding mothers, including helping them to ensure successful breastfeeding.
