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iron rich recipes

It is very important to add adequate amount of Iron in your diet, particularity during childhood, adolescence and pregnancy; as deficiency of iron leads to decrease in Haemoglobin in the body which results in decreased oxygen carrying capacity of blood. Ultimately you will feel tired, lethargic and weak.

These simple Indian recipes would surely help do the trick:

This iron rich paratha provides you adequate iron & also helps maintain your body temperature and protects you from cold weather.


  • Bajra (black millet) flour — 2 cups
  • Boiled and mashed potatoes — 3/4 cups
  • Finely chopped onions — 1/4 cup
  • Chopped coriander — 3-4 tbsp
  • Ginger-green chilli paste — 2 tsp
  • Dried mango powder — 1 tsp
  • Garam masala — 1/2 tsp
  • Ghee for cooking


  • Combine all the above mentioned ingredients (except ghee) to make a soft dough using warm water.
  • Divide the dough in six equal portions and make balls to roll out each balls to make a circle.
  • Cook them on a hot tava or griddle using little ghee until golden brown. Serve hot.

This delicious sweet treat is very healthy as both almond and sesame are rich in iron.


  • Thinly sliced almonds — 1/2 cup
  • Black sesame seeds — 1/2 cup
  • Grated jaggery — 3/4 cup


  • Roast the sesame seeds for a few minutes over a low flame until golden brown and keep aside to cool. Repeat the same with almonds.
  • Heat ghee in a pan and add jaggery to it.
  • Meanwhile grease the back of a flat stone surface or a plate with little ghee and keep aside.
  • Wait till jaggery melts and shimmer over a low flame. Check if it forms a hard ball when you keep a drop of it into cold water.
  • Remove from the flame and add roasted sesame seeds and almonds and mix thoroughly.
  • Pour the entire mixture over the greased plate or stone to roll out into thin sheet.
  • Cut into square or round pieces and store in air-tight container.

Both spinach and broccoli are wonderful green vegetables rich in iron.


  • Brown chopped onion — 1
  • Crushed garlic cloves — 2
  • Peeled, chopped sebago potato — 500g
  • Broccoli cut into florets — 530g
  • Vegetable stock — 1l
  • Baby spinach — 120g
  • Pure cream — 2 cups
  • Olive oil — 1 tbsp


  • Heat oil in a large sauce pan over medium flame and add onion and garlic. Cook for 3 minutes and then add broccoli and potato and cook for 5 minutes
  • Add vegetable stock and season with pepper, cover the pan and bring the mixture to boil. Reduce heat to low and simmer for 20 minutes or until potato gets tender. Add spinach in the last two minutes of cooking and keep aside to cool slightly.
  • Blend in until you have a smooth gravy and return to pan over low heat. Add pure cream, cook and stir for 2 minutes or until hot. Serve.

This age old brain food is rich in iron, Vitamin B12, protein and also good fat.


  • Blenched almonds $mdash; 1 cup
  • Ghee — 1 tbsp
  • Milk — 3/4 cup
  • Sugar — 1/2 cup
  • Saffron — a few strands mixed in 1 tsp warm water
  • Cardamom powder — 1/2 tsp


  • Combine the almonds with 14 cup of milk and blend to a smooth paste.
  • Heat the ghee in a non-stick pan, add almond-milk paste and cook over a low flame until light pink.
  • Add remaining milk and 14 cup of water to the mixture and shimmer over a low flame for 2-3 minutes.
  • Add sugar, cardamom and saffron mixture and cook till the sugar dissolves.
  • Serve hot after garnishing with almonds.

Delicious pumpkin seeds are rich in iron and other essential vitamins and minerals. Roasted pumpkin seeds make favourite evening snacks of pregnant women to meet the dietary needs of iron.


  • Pumpkin seeds — 200g
  • Butter — 1 tbsp
  • Salt to taste


  • Spread the pumpkin seeds on the oiled (butter) baking sheet in a single layer.
  • Sprinkle salt and roast at 325 F for approx 10 minutes.



haemoglobin levels for adults


Treatment of Iron Deficiency in Women