Iron is a hardworking little mineral, and it’s so important to include iron-rich food in your diet. Iron’s real superpower is the ability to help red blood cells form oxygen, and it also plays an important role in maintaining good muscle function. If you don’t get enough iron, you can soon start to feel tired and rundown.
Category Unusual recipes
DIY party combos - bresaola with mustard and coleslawCooks In10 minutesDifficultySuper easyNutrition per servingCalories 70 4 Fat 5.3g 8 Saturates 0.8g 4 Sugars 0.5g 1 Protein 3.6g 7 Carbs 1.7g 1 Of an adult& 39;s reference intakeIngredientsEnglish mustardbresaolacoleslawcornichonsextra virgin olive oillemon juiceRecipe FromJamie& 39;s Family ChristmasMethodThere’s nothing complicated at all about this party food.
Summer crunch salad with walnuts and GorgonzolaDeliciously fresh and crispDeliciously fresh and crispServes 8Cooks In10 minutesDifficultySuper easyNutrition per servingCalories 261 13 Fat 22.4g 32 Saturates 6.7g 34 Sugars 5.3g 6 Salt 1.23g 21 Protein 8.3g 17 Carbs 6.9g 3 Fibre 3.3g -Of an adult& 39;s reference intakeIngredients1 lemon , juice ofextra virgin olive oil2 small red apples2 bulbs fennel , thinly sliced, leafy tops reserved2 handfuls walnut halves200 g Gorgonzola cheese3 large handfuls fresh peasMethodSqueeze the lemon through your fingers into a mixing bowl, catching the pips as they come out.
Italian style baked cheesy mushroomsWith smoky bacon bits and crunchy croutonsWith smoky bacon bits and crunchy croutonsServes 4Cooks In40 minutesDifficultySuper easyNutrition per servingCalories 362 18 Fat 26.4g 38 Saturates 10g 50 Sugars 1.6g 2 Salt 2.51g 42 Protein 15.2g 30 Carbs 17.1g 7 Fibre 2g -Of an adult& 39;s reference intakeIngredients8 thin slices good-quality ciabatta bread , or a few carta di musica (music bread) broken up into rough piecesextra virgin olive oilsea saltfreshly ground black pepper2 cloves garlic , peeled and finely sliced8 rashers higher-welfare smoked streaky bacon , roughly choppeda few sprigs fresh thyme , leaves picked4 good handfuls mixed wild mushrooms (such as chanterelles, girolles, blewits and morels)1 dried chilli125 g scamorza or buffalo mozzarella ball2 handfuls rocket , washed and spun dry2 heads dandelion , washed and spun dry2 handfuls watercress , washed and spun dry½ lemonMethodWhat’s brilliant about this dish is that it’s a kind of woodland dinner, made from a bunch of wild mushrooms and weeds from the wood.
New potato salad with soured cream, chives and pancettaA smoky take on a summer barbecue classicA smoky take on a summer barbecue classicServes 4Cooks In35 minutesDifficultySuper easyNutrition per servingCalories 362 18 Fat 15.8g 23 Saturates 7.5g 38 Sugars 6.7g 7 Salt 1.2g 20 Protein 11.5g 23 Carbs 46g 18 Fibre 2.
Quick stewed squid with tomatoesCooked with butter beans and olivesCooked with butter beans and olivesServes 2Cooks In35 minutesDifficultySuper easyNutrition per servingCalories 330 17 Fat 9g 13 Saturates 4.2g 21 Sugars 9g 10 Salt 2.58g 43 Protein 34.1g 68 Carbs 29.2g 11 Fibre 8.5g -Of an adult& 39;s reference intakeIngredients1 splash olive oil1 small red onion , finely diced1 clove garlic , sliceda few sprigs fresh parsley , leaves picked and chopped, stalks chopped1 small handful pitted black olives1 red chilli , deseeded and finely sliced1 pinch smoked paprika400 g tinned chopped tomatoes215 g tinned butter beans , drained and rinsed300 g fresh squid , from sustainable sources, ask your fishmonger, cleaned, cut into pieces and scored, or sliced into ringslemon zest , finely gratedlemon wedges , to serveMethodIn a wide saucepan, heat a splash of oil and fry the onion, garlic and parsley stalks until soft.
DIY party combos - fig, mozzarella and Parma hamBrilliantly simple party ideasBrilliantly simple party ideas“These little forks make great canapés, or bring a big-old platter of them to the table as a starter ”Cooks In10 minutesDifficultySuper easyNutrition per servingCalories 117 6 Fat 9.0g 13 Saturates 2.
Maple syrup and pecan steamed puddingsSticky, gooey, gorgeous and great with custardSticky, gooey, gorgeous and great with custardServes 6Cooks In40 minutesDifficultySuper easyNutrition per servingCalories 531 27 Fat 38.3g 55 Saturates 15.7g 79 Sugars 18.9g 21 Salt 0.1g 2 Protein 6g 12 Carbs 43.6g 17 Fibre 1.
Summer smush-insWith berries and ice creamWith berries and ice creamServes 6Cooks In10 minutesDifficultySuper easyNutrition per servingCalories 307 15 Fat 24.4g 35 Saturates 12.3g 62 Sugars 16.9g 19 Salt 1.3g 22 Protein 4.3g 9 Carbs 46g 18 Fibre 1.4g -Of an adult& 39;s reference intakeIngredients2 tablespoons vanilla sugar or caster sugar4 handfuls strawberries , stalks removed6 plain scones1 tub good-quality vanilla ice creamMethodPut the sugar in a saucepan and add just a few tablespoons of water.
Homemade cinnamon crumpetswith raspberries & honeywith raspberries & honeyServes 6Cooks In45 minutesDifficultyNot too trickyNutrition per servingCalories 381 19 Fat 6.3g 9 Saturates 2.8g 14 Sugars 10.6g 12 Salt 1.5g 25 Protein 13.2g 26 Carbs 72.4g 28 Fibre 3.2g -Of an adult& 39;s reference intakeIngredientsCRUMPETS500 g strong white bread flour1 teaspoon caster sugar1 x 7g sachet of yeast1 pinch of bicarbonate of soda½ teaspoon ground cinnamonTOPPING1 lemon250 g ricotta cheese2 tablespoons runny honey , plus extra for drizzling3 large handfuls of fresh raspberriesvegetable oil , for greasingMethodPlace all the crumpet ingredients into a food processor, add 2 teaspoons of sea salt and 600ml of tepid water and blitz to a loose batter.
Keralan tomato salad with curry leavesA lovely little kick for curriesA lovely little kick for curriesServes 4Cooks In10 minutesDifficultySuper easyNutrition per servingCalories 37 2 Fat 1.9g 3 Saturates 0.3g 2 Sugars 4.3g 5 Salt 0.8g 13 Protein 1.7g 3 Carbs 4.8g 2 Fibre 1.5g -Of an adult& 39;s reference intakeIngredients12 ripe plum tomatoes , peeled and seededsalt , for sprinkling1 splash olive oil or sunflower oil1 tablespoon mustard seeds1 small handful curry leaves2 small dried chillies2 cloves garlic , finely sliced1 tablespoon red or white wine vinegarMethodAll you need to do is roughly cut up your plum tomatoes, then sprinkle with salt.
New potato salad with shallots, parsley and vinaigretteA gorgeously herby side for springA gorgeously herby side for springServes 8Cooks In30 minutesDifficultySuper easyNutrition per servingCalories 170 9 Fat 9.4g 13 Saturates 1.4g 7 Sugars 1.9g 2 Salt 0.45g 8 Protein 2.3g 5 Carbs 20.4g 8 Fibre 1.4g -Of an adult& 39;s reference intakeIngredients1 kg new potatoes , scrubbed1 teaspoon Dijon mustard2 tablespoons white wine vinegar6 tablespoons extra virgin olive oil3 small shallots , very finely chopped1 handful fresh flat-leaf parsley , roughly choppedMethodGently boil the potatoes in salted water until tender.
Seafood curryWith zingy homemade curry pasteWith zingy homemade curry pasteServes 4Cooks In30 minutesDifficultySuper easyNutrition per servingCalories 416 21 Fat 23.9g 34 Saturates 7.8g 39 Sugars 2.4g 3 Protein 45.3g 91 Carbs 4.1g 2 Of an adult& 39;s reference intakeIngredients400 ml light coconut milk200 g large, raw prawns , from sustainable sources, ask your fishmonger, peeled and butterflied with tail-shells on4 small fresh red mullet fillets , from sustainable sources, ask your fishmonger, scaled and pin-boned2 fresh sea bream fillets , from sustainable sources, ask your fishmonger, scaled, pin-boned and cut into large pieces2 handfuls fresh, live mussels , from sustainable sources, ask your fishmonger, washed and debearded1 splash soy saucemedium egg noodles , cooked, to serveFor the curry paste6 spring onions , washed and trimmed3 hot red chillies , deseeded (2 finely chopped and 1 finely sliced)2 cloves garlic1 thumb-sized piece ginger , finely chopped2 stalks lemongrass , trimmed and finely chopped2 limes , zest and juice of1 large bunch fresh coriander , stalks removed and finely chopped, and leaves reserved to garnisholive oilMethodMake the curry paste.
Smoked salmon & avocado saladA perfect combo of flavours & texturesA perfect combo of flavours & texturesServes 4Cooks In20 minutesDifficultySuper easyNutrition per servingCalories 439 22 Fat 24.2g 35 Saturates 4.6g 23 Sugars 3.5g 4 Salt 3.57g 60 Protein 21.3g 43 Carbs 37.8g 15 Fibre 4.8g -Of an adult& 39;s reference intakeIngredients1 loaf ciabatta2 small avocados , stoned and sliced1 lemon½ cucumber2 handfuls mixed fresh herbs , leaves picked1 punnet cress , snipped2 tablespoons mixed seeds (pumpkin, sesame, sunflower and poppy seeds)1 blood orange , halvedextra virgin olive oilsea saltfreshly ground black pepper200 g smoked salmon , from sustainable sources, ask your fishmongerMethodHeat a griddle pan until it is screaming hot – this will take about 5 minutes.
Sausages with real baked beansAnd crispy pancetta – the perfect brekkieAnd crispy pancetta – the perfect brekkieServes 4Cooks In20 minutesDifficultySuper easyNutrition per servingCalories 655 33 Fat 39.1g 56 Saturates 13.5g 68 Sugars 6.3g 7 Salt 3.67g 61 Protein 37.5g 75 Carbs 36.4g 14 Fibre 11.7g -Of an adult& 39;s reference intakeIngredients12 higher-welfare chipolata sausagesolive oil8 rashers higher-welfare pancetta or streaky bacon600 g jarred cooked white beans, such as haricot, butter bean or cannellini , drained and rinsed500 ml base tomato sauceMethodGoing to the trouble of making your own baked beans is totally worth it – the flavour is incrediblePreheat the oven to 220ºC/425ºF/gas 7.
Kiwi fruit, ginger and banana smoothieA great start to the dayA great start to the dayServes 4Cooks In10 minutesDifficultySuper easyNutrition per servingCalories 187 9 Fat 1.9g 3 Saturates 0.9g 5 Sugars 13.0g 14 Protein 11.1g 22 Carbs 30.1g 12 Of an adult& 39;s reference intakeIngredients3 kiwi fruit4 tablespoons organic porridge oats1 banana8 ice cubes200 ml organic milk250 g organic fat-free natural yoghurt½ cm piece fresh ginger , finely gratedhoney , optionalMethodSmoothies are usually the easiest way of encouraging your kids to try different types of fruit.
Bruschetta with tomato and basilSimple bruschetta with tasty, fragrant toppingSimple bruschetta with tasty, fragrant toppingServes 6Cooks In10 minutesDifficultySuper easyNutrition per servingCalories 139 7 Fat 5.1g 7 Saturates 0.7g 4 Sugars 1.5g 2 Salt 0.92g 15 Protein 3.2g 6 Carbs 20.3g 8 Fibre 0.8g -Of an adult& 39;s reference intakeIngredients2 handfuls nice mixed ripe tomatoes1 small bunch fresh basil , leaves pickedsea saltfreshly ground black pepperolive oilgood-quality white wine or herb vinegarRecipe FromJamie& 39;s ItalyMethodThe bread is best sliced 1cm thick and toasted on a barbecue, but it can also be done in a griddle pan for ease at home.
Roast duckWith spicy noodles and crunchy vegWith spicy noodles and crunchy vegServes 6Cooks In2 hours 50 minutes plus cooling and preserving timeDifficultySuper easyNutrition per servingCalories 776 39 Fat 46.7g 67 Saturates 13g 65 Sugars 4g 4 Salt 1.15g 19 Protein 30.7g 61 Carbs 62.9g 24 Fibre 3.7g -Of an adult& 39;s reference intakeIngredientsFor the duck1 Gressingham duck , giblets removed1 orange , halveda few sprigs fresh rosemarya few sprigs fresh sage2 tablespoons Chinese five-spicesea saltfreshly ground black pepperTo serve4 pak choi , quartered200 g sugar snaps500 g medium egg noodles1-2 fresh red chililes , deseeded and finely sliced2 tablespoons sesame oil1 lime , juice of1 large bunch fresh coriander , leaves pickedMethodCrispy duck is amazing in stir-fries and works really well with this zingy Asian-style dressingHeat the oven to 180°C/350ºF/gas 4.
Proper Scotch eggsServe with lovely Scottish cheese & pickleServe with lovely Scottish cheese & pickleServes 8Cooks In40 minutesDifficultyShowing offNutrition per servingCalories 613 31 Fat 47g 67 Saturates 11.4g 57 Sugars 1.2g 1 Salt 2.6g 43 Protein 28.6g 57 Carbs 20.7g 8 Fibre 1.3g -Of an adult& 39;s reference intakeIngredients10 large free-range eggs8 higher-welfare sausages½ a bunch of fresh chives½ a bunch of fresh flat-leaf parsley1 whole nutmeg , for grating1 tablespoon English mustardplain flour , for dusting150 g fresh white breadcrumbs2 litres vegetable oilMethodPut 8 eggs into a pan of cold water and bring to the boil.
Old-school venison pie with juniper, rosemary and bayWith a golden puff pastry lidWith a golden puff pastry lidServes 4Cooks In4 hours 15 minutesDifficultySuper easyNutrition per servingCalories 596 30 Fat 23.6g 34 Saturates 12.3g 62 Sugars 12.2g 14 Salt 1.78g 30 Protein 42.1g 84 Carbs 38.5g 15 Fibre 5.
PukkollaWith tropical fruitWith tropical fruitServes 12Cooks In10 minutes plus overnight soakingDifficultySuper easyNutrition per servingCalories 222 11 Fat 6.4g 9 Saturates 3.5g 18 Sugars 17.4g 19 Salt 0.24g 4 Protein 10.1g 20 Carbs 29.5g 11 Fibre 5.2g -Of an adult& 39;s reference intakeIngredients5 cm piece of ginger8 large handfuls of rolled porridge oats2 large handfuls of ground bran1 handful of desiccated coconut5 handfuls of dried fruit , such as banana, apricots, pineapple, mango, papaya, kiwi1½-2 litres milk500 g natural yoghurtMethodPeel and finely grate the ginger into a large bowl, add all the remaining ingredients, chopping any larger pieces of fruit first, and mix well to combine.