eatwell

This salad is the perfect main or side dish. It’s loaded with beautiful iron-boosting ingredients like lentils, almonds and greens, and dressed up with a divine lemon vinaigrette.

Who doesn’t love a good lasagne? Even better, who doesn’t love a gluten-free vegie-loaded lasagne? The addition of frozen spinach is a great way to get a little extra iron boost to your dish. For a quick midweek meal, prepare the eggplant tomato sauce in advance and keep in the fridge, pop on pasta, grilled chicken, veg, or even on its own for a healthy dip!

(No) meat, no worries! Iron, in the form of non-haem iron, can be found in plant-based foods too so don’t fret if you’re trying to reduce your meat intake in favour of a few more vegetables on your plate. You can absolutely tick all nutrient boxes in macro- and micronutrients on a vegetarian or plant-based diet — it just takes a little education and discovering delicious recipes like this one.

Try these delicious recipes from our sponsors at Coco Tribe

High on our home menu repertoire is Mexican. We try mixing and matching different ingredients with Mexican spice and flavours and they’re always a cracking success! This combination in particular is a great way to up the iron in your diet from simple plant-based ingredients. Both the tofu and the lentils deliver iron to the dish. The vitamin C rich citrus fruits squeezed over before serving help the body absorb the iron in food — all in a very delicious, wholesome meal. The whole family will love this delicious, nourishing and iron-rich bean salad with a special Mexican twist.

My 9-year-old boy requests this slow-cooked tofu sweet potato and vegie dish regularly. It’s the perfect introduction of more vegetarian-based dishes for youngsters because there are so many great flavours in each bite, and parents can rest assured that everyone is receiving a great balance of nutrition. Jump in the kitchen as a family, chop and cook this one together.

This melt in your mouth meal is so good that my family calls it ‘fancy restaurant food.’ It’s not at all difficult to prepare and the result is incredibly delicious

A good, slow-cooked chilli always goes down well and is great for feeding a crowd. Make a double batch and freeze half for a later date. It’s also great served on jacket potatoes, in wraps or in tacos.

This nutritious dish contains plenty of protein to keep you satisfied and blood sugar levels stable. Chicken is a great source of tryptophan, an amino acid needed to make melatonin which is an important neurotransmitter that helps us sleep and acts as an antioxidant in the body. Chicken also provides a good dose of immune-boosting zinc and vitamin B12 to support healthy brain and nerve function.

Slow Sunday lunches are made for dishes like these. The most flavourful combination of pumpkin, capsicum, zucchini and eggplant with Mediterranean spices cooked in deliciously antioxidant-rich tomatoes. Serve it up with a chunky piece of sourdough and sink into a slow, beautifully nourishing meal.

These nuggets can easily be turned into patties for hemp burgers. They freeze well too.

Hemp seeds are one of the richest plant sources of polyunsaturated essential fatty acids. They contain a perfect balance of omega-3 to omega-6 fats which help promote strong immune function and cardiovascular health.