Anemia/Iron Deficient

Breakfast recipes

Date Shake
  INGREDIENTS
Recipe
  1. 3 Dates
  2. Low Fat milk [ 1 cup ]
PREPARATION
    • Soak the dates overnight.
    • Combine milk and soaked dates in blender
    • Blend on high until smooth
    • Pour into cup and serve

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Dates

3 [ 1 ser]

15g

0g

0g

60 Kcal

Low Fat Milk

1 cup [ 1ser]

15g

8g

3g

100 Kcal

 

 

30g

8g

3g

160 Kcal

Peanut Butter Smoothie
  INGREDIENTS
 
  1. 2 tablespoons peanut butter
  2. 1 bananas (small)
  3. 1 cup low fat milk
  4. 2/3 cup yogurt (plain)
  5. 2 tablespoons rolled oats
  6. 6 soaked almonds
PREPARATION
    • soak the almonds overnight and peel them off in the morning
    • Add soaked almonds, banana, yogurt, peanut butter, some rolled oats and milk in blend until smooth.
    • pour into a cup, sprinkle some more almonds and serve

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

peanut butter

2tbspoon

0g

7g

8g

100kcal

banana

1 small

15g

0g

0g

60kcal

low fat milk

1 cup

15g

8g

2g

100kcal

soaked almonds

6

0g

0g

5g

45kcakl

rolled oats

3 tbspoon

10g

2g

1g

70kcal

yogurt

2/3 cup
(6oz)

15g

8g

2g

100kcal

 

 

55g

25g

18g

475kcal

Homemade Instant Cinnamon-Raisin Oatmeal
INGREDIENTS
 
  1. 4 tablespoons “quick” oats
  2. 1 tablespoon brown sugar ( for variety, try vanilla sugar)
  3. 2 tablespoon raisins
  4. pinch of cinnamon
  5. 4 halves walnut pieces, broken, optional
  6. 1/2 cup boiling water
PREPARATION
  1.  place the dry ingredients into a cereal bowl and add ½ cup boiling water. Let it stand about a minute before it’s ready to eat.
  2. sprinklesome fresh cinnamon to bring out the flavor

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Oats

4 tablespoon
(1/2 cup)

15g

3g

1g

80kcal

raisins

2 tablespoon

15g

0g

0g

60kcal

walnuts

4 halves

0g

0g

5g

45kcal

 

 

30g

3g

6g

185kcal

Spinach Omelate With Whole Grain Bread
 INGREDIENTS
 
  1. 1/2 cup spinach leaves
  2. 1 clove of garlic
  3. 2 eggs
  4. 1 tablespoon milk skimmed optional
  5. salt to taste
  6. 1 teaspoon olive oil
  7. 1/2 teaspoon chilli flakes for seasoning
  8. 2 slices of wholegrain bread
PREPARATION
  1. Prep the ingredients. Wash and chop the spinach leaves. Don’t let the leaves go dry. Leave some water.
  2. Thinly slice the garlic.
  3. Crack the eggs into a bowl, and add a pinch of salt, and whisk the eggs gently just enough for the yolk to mix well.
  4. Heat a frying pan and add the chopped spinach, garlic, and sprinkle some salt. Let the leaves wilt, and take them off the pan.
  5. Pour a teaspoon olive oil on the pan, and spread it evenly with a spatula.
  6. pour the egg mixture. Tilt the pan and let the eggs spread evenly. As soon as the omelette start to set.
  7. Once the center starts to set, top half of the omelette with the cooked spinach and garlic.
  8. Lower the flame, and cook further. Once the omelette starts to get detached from sides, fold in half. Gently slide the omelette to a plate

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Spinach

1/2 cup

5g

2g

0g

25kcal

eggs

2

0g

14g

10g

150kcal

olive oil

1 teaspoon

0g

0g

5g

45kcal

whole grain bread

2 slice

30g

6g

2g

160kcal

 

 

35g

22g

17g

380kcal

Pumpkin Seed Overnight Oats
  INGREDIENTS
 
  1.  1/2 cup large-flake rolled oats
  2. 1 cup low fat milk
  3. 2/3 cup (6oz)  plain yogurt
  4. 1 tablespoon honey
  5. 2 tbsp chia seeds
  6. 1 tbsp vanilla extract
  7. pinch of cinnamon
  8. 1/4 cup fresh strawberries berries
  9. 2 tbsp roasted shell-on pumpkin seeds
PREPARATION
    • In large bowl, stir together oats, milk, yogurt, 1 tbsp of the honey, the chia seeds, vanilla extract and cinnamon. Refrigerate for 6 hours or overnight.
    • Spoon oat mixture into a bowl, top with berries and pumpkin seeds. Drizzle with remaining honey. Just before serving, add more milk, if desired.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

rolled oats

1/2 cup

15g

3g

1g

80kcal

low fat milk

1 cup

15g

8g

3g

100kcal

yogurt

2/3 cup

15g

8g

3g

100kcal

pumpkin seeds

2 tablespoon

0g

0g

5g

45kcal

strawberries

1/4 cup

15g

0g

0g

60kcal

 

 

45g

19g

12g

325kcal

Lunch recipes

Tomato And Spinach Pasta
INGREDIENTS
 
  1. 2/3 cup of penne pasta
  2. 1/2 cup onion
  3. 2 cloves garlic
  4. 2 Teaspoon olive oil
  5. 1/2 cup diced tomatoes
  6. 1/2 tsp dried oregano
  7. 1/2 tsp dried basil
  8. 1 pinch crushed red pepper (optional)
  9. 1/2 tsp salt
  10. freshly cracked black pepper to taste
  11. 1 tablespoon of cream cheese
  12. 1/4 cup grated Parmesan
  13. 4 oz. fresh spinach
PREPARATION
  1. Bring a large pot of water to a boil over high heat. Add the pasta and continue to boil until tender (7-10 minutes). Drain the pasta in a colander.
  2. While the pasta is cooking, prepare the tomato sauce. Dice the onion and mince the garlic. Add onion, garlic, and olive oil to a large skillet and sauté over medium heat until the onions are soft and translucent (3-5 minutes).
  3. Add the diced tomatoes (with juices), oregano, basil, crushed red pepper, salt, and some freshly cracked pepper to the skillet. Stir to combine.
  4. Turn the heat down to low. Cut the cream cheese into a few pieces and then add them to the skillet with the tomato sauce. Use a whisk to stir the sauce until the cream cheese has fully melted and the sauce is creamy.
  5. Add the fresh spinach to the skillet and gently stir it into the sauce until it has wilted (2-3 minutes). Add the pasta and stir until it is well coated in the creamy tomato sauce. Taste and adjust the salt and pepper as needed

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Pasta

2/3 cup

30g

6g

2g

160kcal

onion

1/2 cup

5g

2g

0g

25kcal

tomatoes

1/2 cup

5g

2g

0g

25kcal

olive oil

2 teaspoon

0g

0g

10g

90kcal

cream cheese

1 tablespoon

0g

0g

5g

45kcal

spinach

1/2 cup

5g

2g

og

25kcal

 

 

45g

12g

17g

420kcal

Lemon Butter Fish
  INGREDIENTS
 
  1. 3 oz white fish,
  2. 2 teaspoon olive oil
  3. 1 tsp paprika
  4. 1 tsp garlic powder
  5. 1/2 tsp salt
  6. 1/2 tsp black pepper
  7. Lemon Butter Sauce
  8. 2 tablespoon butter
  9. 2 tbsp lemon juice
  10. 2 tbsp fresh parsley, minced
  11. Salt & pepper
  12. Fresh lemon slices, to garnish
PREPARATION
    • Heat a skillet on medium heat for 1 minute
    • Mix the spices together in a small bowl. Pat your fish dry with a paper towel and rub the spice mixture over each fish fillet
    • Add the olive oil into the pan, and cook each side of the fish on medium heat for about 2 minutes per side.
    • Remove the fish from the pan and lower the heat.
    • add in the butter and cook for about 1-2 minutes until it starts to brown. Add in the lemon juice, parsley and a pinch of salt and pepper. Cook for another 2 minutes on low, making sure to mix together until smooth.
    • Add a few lemon slices into the pan, and layer your fish back into the pan. Continue cooking the fish over a medium/low flame for another 3 minutes while spooning the sauce over the fish fillets every 30 seconds.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Fish

6 oz

0g

42g

18g

270kcal

olive oil

2 teaspoons

0g

0g

10g

90kcal

butter

2 table spoon

0g

0g

10g

90kcal

 

 

0g

42g

38g

450kcal

Qeema Matar
  INGREDIENTS
 
  1. 3 oz mutton mince
  2. 2-3 teaspoon ghee or canola oil
  3. 1 cup onions
  4. 3 cardamom
  5. 3 – 4 cinnamon sticks
  6. 2 tsp ginger
  7. 2-3 garlic cloves
  8. salt adjust to your preference
  9. 1 tsp turmeric powder
  10. 1.5 tsp chilli powder
  11. 1 tsp coriander powder
  12. 1.5 tsp cumin powder
  13. 2 tsp mixed curry powder
  14. 1 tbsp dried fenugreek leaves (methi leaves)
  15. 1 pint of water (for the final boil)
  16. 1/2 cup of peas
PREPARATION
    • Start by peeling and slicing onions.
    • Heat ghee/oil in pan.
    • Once the oil is hot add all the whole spices.
    • Once the spices have released their aromas add the sliced onions, minced garlic, minced ginger and salt.
    • Give all the ingredients a good mix, cover the saucepan and leave to cook over a low – medium flame for about 8 – 10 minutes, till the onions become translucent and golden in colour.
    • Once the onions are soft and translucent, add the mince.
    • Once the mince looks brown all over, cover the saucepan again and let it cook for 5 – 8 minutes.
    • The mince may look dry at this stage, that’s fine as we are going to be adding ground spices and don’t want too much liquid in the pan, to allow the spices to fry properly.
    • Add turmeric powder, chilli powder, coriander powder, cumin powder, mixed curry powder and 1 tbsp of dried fenugreek leaves.
    • Mix the spices and allow to fry for a 8 – 10 minutes over a medium flame.
    • Bring the curry to a boil and add peas just as the curry reaches boiling point.
    • Allow the curry to boil for 8 – 10 minutes over a high heat, then simmer gently for 5 more minutes. The Keema Matar is done when the peas are cooked and the gravy has thickened a little.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

mince

3 oz

0g

21g

15g

225kcal

ghee or canola oil

2-3 teaspoon

0g

0g

15

135

onion

1 cup

10g

4g

0g

50kcal

peas

1/2 cup

15g

6g

2g

160kcal

 

 

25g

31g

32g

570

Chicken Steak With Roasted Beans
  INGREDIENTS
 
  1. 6 oz chicken fillet (3oz each)
  2. 4-5 garlic cloves minced
  3. 1 sprig of coriander leaves finely chopped
  4. 2 tbsp mixed herbs
  5. 2 tsp honey
  6. 2 tbsp lemon juice
  7. ½ tsp hot tabasco sauce
  8. ½ tsp chilli flakes
  9. 2 teaspoon extra virgin olive oil
  10. Salt to taste
  11. 1/2 cup green beans
PREPARATION
    • Wash and pat dry the chicken thoroughly. Place the chicken in plastic foil or zip-lock bag and pound the chicken with a kitchen mallet or rolling pin to flatten it. In a bowl, stir in all the ingredients together and coat the chicken well. Rest the marinade for about an hour.
    • Heat oil in a skillet over medium flame. Once hot enough, place the marinated chicken on it. Cook on both sides for about 3 minutes each. While pan roasting the chicken, paste it with the marinade. Once done, take out the steaks on a plate and rest.
    • Make a slurry by combining some all-purpose flour with water. Add this slurry to the pan in which you cooked the chicken. Also, add in the remaining marinade from the mixing bowl. Bring to a single boil, allowing the sauce to thicken. Turn off the flame.
    • Drizzle the sauce over chicken steaks for garnishing it. Serve hot with roasted green beans.

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

chicken fillet

6 oz

0g

42g

18g

270kcal

olive oil

2 teaspoon

0g

0g

10g

90kcal

green beans

1/2 cup

5g

2g

0g

25kcal

 

 

5g

42g

28g

385kcal

Dinner recipes

Tomato
  INGREDIENTS
 
  1. 1/2 cup kidney beans
  2. 1/2 cup sweet corn
  3. ½ cucumber (finely diced)
  4. ½ cup parsley, fresh
  5. 1 spring onions
  6. For dressing
  7. ½ lime (juiced)
  8. 2 tbsp olive oil
  9. 1 tsp cumin powder
  10. ½ tsp oregano, dried
  11. salt and pepper to taste
PREPARATION
    • Rinse and drain the corn and the kidney beans.
    • Dice up the cucumber and chop the parsley.
    • Then chop the green onion. So far so easy.
    • Get a big bowl and throw in everything you rinsed and chopped and give it a good mix.
    • Get a small bowl and add all the ingredients for the dressing. Stir, then taste to make sure it’s fine.
    • When approved, mix in the dressing to the salad.
    • And there you have it!

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

kidney beans

1 cup

15g

3g

1g

80kcal

sweet corns

1/2 cup

15g

3g

1g

80kcal

cucumber

1/2

3g

2g

0g

15g

onion

1

3g

2g

0g

15g

olive oil

1 teaspoon

0g

0g

5g

45kcal

 

 

36g

10g

7g

235g

Chickpea Masala With Rice
  INGREDIENTS
 
  1.  garam masala
  2.  ground cumin
  3.  ground coriander
  4. fennel seeds
  5. paprika (or chili powder)
  6.  dried fenugreek leaves
  7.  ground turmeric
  8. 2-3 tea spoons of Ghee or canola oil
  9. 1/2 cup onion
  10. 2-3 garlic cloves
  11. 1/2 cup of tomatoes
  12. 1/2 cup of chickpeas
  13. boiled rice
PREPARATION
  1. Saute the whole spices in ghee, then add the onions, garlic and chili.
  2. Then add the ground spices… and saute, which will give the final dish delicious depth!
  3. Then add the fresh tomatoes, water, soaked chickpeas and bay leaves, and season with salt. Let this pressure cook for 40 minutes.
  4. Serve this with onions and basmati rice

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

chickpeas

1/2 cup

15g

7g

3g

125kcal

tomatoes

1/2 cup

5g

2g

0g

25kcal

onion

1/2 cup

5g

2g

0g

25kcal

ghee or canola oil

 2 teaspoon

0g

0g

5g

45kcal

boiled rice

1/3 cup

15g

3g

1g

80kcal

 

 

40g

14g

9g

300kcal

Spinach & Potato Curry
  INGREDIENTS
 
  1. 3-4 teaspoons of canola oil/ghee
  2. 1/2 cup onion, chopped
  3. 1/2 cup of potatoes, peeled and chopped into quarter circles
  4. 1 green chilli
  5. salt to taste
  6. 1 tsp cumin seeds
  7. 1 tsp coriander powder
  8. 1 tsp red chilli powder, or to taste
  9. 1/2 tsp turmeric
  10. 1 tbsp minced garlic
  11. 0.5 tbsp minced ginger
  12. 1 medium tomato, chopped
  13. 1 cup spinach, chopped
  14. Handful of dried fenugreek (kasoori methi)
PREPARATION
  1. Add oil/ghee to a deep pot. On a medium heat, add the onions and fry until they are lightly gold.
  2. Add the potatoes, green chilli, ginger, garlic and spices. Give these a quick 3 minute fry, stirring often.
  3. Add 1/2 cup of water and your chopped tomatoes. Bring to a boil, then cover and simmer for 10 minutes.
  4. Add in the chopped spinach. Simmer this covered with a lid on low for 5 minutes.
  5.  Instead of stirring, swirl the pot so that potatoes don’t break.
  6. Allow to rest before serving

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

ghee or canola oil

 3-4 teaspoon

0g

0g

15g

135kcal

onion

1/2 cup

5g

2g

0g

25kcal

spinach

1 cup

5g

2g

0g

25kcal

potato

1/2 cup

15g

3g

1g

80kcal

tomato

1/2 cup

5g

2g

0g

25kcal

 

 

30g

9g

16g

290kcal

Pumpkin Seed,Walnut And Blueberry Muesli
  INGREDIENTS
 
  1. 1 cup of rolled oats
  2. 8 halces chopped walnuts
  3. 2 tablespoon of pumpkin seeds
  4. 3/4 cup of dried blueberries
  5. Milk or plain yogurt, for serving
  6. Honey, for serving
PREPARATION
  1. Position racks in the top and bottom thirds of the oven and heat the oven to 375°F. Spread the oats on a rimmed baking sheet and the walnuts and pumpkin seeds on a second rimmed baking sheet. Bake until the oats are lightly golden, about 10 minutes, and the nuts are golden and fragrant, 5 to 10 minutes. Let cool.
  2. In a medium bowl, combine the oats, nuts, and pumpkin seeds with the dried blueberries. Serve with milk or yogurt and a drizzle of honey

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Rolled oats

1 cup

15g

3g

1g

80kcal

walnuts

8 halves

0g

og

10g

90kcal

pumpkin seeds

2 tablespoon

0g

0g

10g

90kcal

blueberries

3/4 cup

15g

0g

0g

60kcal

milk

1 cup

15g

8g

3g

100kcal

Aloo Matar Sabzi
  INGREDIENTS
 
  1. 3-4 teaspoons of ghee or canola oil
  2. 1/2 cup onion finely chopped
  3. 1/2 teaspoon cumin seeds zeera
  4. 1/2 cup tomatoes finely chopped
  5. 1 teaspoon salt
  6. ½ teaspoon red chili pepper
  7. A pinch of turmeric
  8. 2-3 medium potatoes small cubes
  9. 1/2 cup peas
  10. ½ cup coriander dhaniya, for garnish
  11. 2 green chilies for garnish
PREPARATION
  1. Heat oil. Add onions and fry till light brown.
  2. Add cumin seeds and cook for a few seconds till they splutter.
  3. Add tomatoes, salt, turmeric & chili pepper after the cumin seeds have popped and you can smell the aroma. Cook tomatoes for 5 – 10 minutes while mashing with a wooden spoon.
  4. Add potatoes and fry for 2-3 minutes. Add peas with 1 cup water. If you prefer a dryer sabzi then add only ¼th cup of water.
  5. Cook till potatoes are tender and desired level of gravy is reached. Garnish with green chili and coriander

FOOD ITEMS

QUANTITY

CHO

PROTEIN

FAT

CALORIES

Ghee or canola

3-4 teaspoons

0g

0g

15g

135kcal

onion

1/2 cup

5g

2g

0g

25kcal

tomatoes

1/2 cup

5g

2g

0g

25kcal

potatoes

2 medium

15g

3g

1g

80kcal

peas

1/2 cup

15g

3g

1g

80kcal

 

 

40g

10g

17g

345kcal

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