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Image via WikipediaIron-rich foods that help keep anemia under control can taste good too! The Beetroot-Fruit Cocktail and Ham and Beans recipes below prove it.

Commercials for a famous tonic that addressed “iron-poor blood” started appearing in the mid-twentieth century. That tonic, Geritol, still exists today, which tells you that a lot of people must be having problems with anemia — a blood disorder attributed to the deficiency of iron, folic acid and vitamin B12.

No wonder people search out a tonic if they have anemia: The disease causes dizziness and fatigue, even during non-strenuous activities. Iron-deficient anemia is the most common type, and occurs when your body doesn’t have the required iron content to produce hemoglobin, the protein that carries oxygen to all parts of your body and provides energy for you to carry out your daily activities.

Iron is of two types – heme which is easily absorbed by the human body and non-heme which is not. While non-vegetarian foods like red meat and eggs are rich sources of the heme form, vegetarians have to augment their intake of iron from foods like beets (also known as beetroots), blackstrap molasses and green leafy vegetables. It’s important to also include foods rich in vitamin C, such as citrus fruits, because they help in the absorption of non-heme iron.

Here are two recipes – one vegetarian and the other non-vegetarian – for dishes that are rich in iron and can help keep anemia at bay:

Beetroot-Fruit Cocktail
Serves 2

• 1 medium-sized beet
• 2 ripe pears
• 1 small lime
• ½ red bell pepper
• 1 handful of basil leaves

1. Wash the beet and the pears.
2. Peel them and then chop them into small pieces, and place them in a blender.
3. Squeeze the juice from the lime into the blender.
4. Wash, de-seed and chop the bell pepper, and place the pieces in the blender.
5. Wash and use a course chop on the basil leaves, and place them in the blender.
6. Run the blender until you get the consistency juice of juice you want. You can also use the same ingredients in a juicer.

The juice has to be consumed within an hour or so after preparation to ensure you get all the nutrients. It’s a good recipe for those prone to anemia because beet juice is rich in both iron and folic acid, and lime is rich in vitamin C, which is the catalyst that helps the body absorb iron from non-heme sources.

Ham and Beans
Serves 6

• 3 lbs smoked ham
• 2 lbs dried Great Northern beans
• 2 dried peppers
• 2 onions
• 4 cloves of garlic
• 1 tsp black pepper
• ½ cup blackstrap molasses
• ½ cup brown sugar
• ½ cup mustard

1. Rinse and dry the beans.
2. Fill a Dutch oven with the amount of water indicated on the package directions for the beans, and then add the beans. Cover and cook at the temperature indicated in the directions.
3. Add the ham and remaining ingredients when the beans are cooked half-way, based on the time in the package directions.
4. Cook for the remaining indicated time.

This dish contains both red meat (ham) and blackstrap molasses, both of which are rich in iron and help enrich the hemoglobin content in your blood.

And here are some quick concoctions that can also help prevent anemia or address it if you already have it:

• Twice a day: eat a ripe banana dipped in 1 tbs. honey.
• Once a day: drink a mixture of beet juice, apple juice and one tbs. honey.
• Once a day: drink a mixture of apple juice and tomato juice.
• Soak currants overnight, de-seed and eat in the morning.

This article is contributed by Sarah Scrafford, who regularly writes on the topic of
Care Plans. She invites your questions at her personal e-mail address:
sarah.scrafford25@gmail.com.

Beets image by Quadell

You might also be interested in these other healthy recipes:

• Asparagus Recipes
• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision

Love to eat but have to watch your blood sugar? The delicious Fruity Salad, Sweet Potato Bake and Garlic-Onion Bean Dip recipes below let you eat well while you watch your blood glucose levels.

Every year, 1 million Americans aged 20 years or older are diagnosed with diabetes, a disease characterized by high blood sugar levels. According to the National Institutes of Health, an additional 16 million people suffer from “impaired glucose tolerance,” or IGT, a condition in which the blood glucose levels are elevated, although not high enough to be classified as diabetes. With our typical high-sugar American diet, it’s no surprise that incidences of diabetes and IGT are on the rise.

Fortunately, keeping your blood sugar levels in balance is often as simple as adjusting your eating habits. While foods high in simple sugars (e.g., candy, soda, peanut butter, canned soup) can increase your blood glucose, research shows that fiber-rich diets that include vegetables, whole grains and fruits can help control blood sugar levels in most people, and may prevent health complications (such as heart disease or kidney disease) in those who already have diabetes. It’s also a good idea to take a nutritional supplement that contains, in particular, the vitamin C, as well as vitamins E and B-complex, and the mineral chromium, all of which are thought to help maintain blood glucose balance. And choosing dishes that are high in fiber can make a world of difference to your blood sugar levels.

The following side-dish recipes offer a delicious way to eat your way to good health:

Fruity Salad
Makes 4-6 servings

The fruit in this salad has natural sugar, but the fiber content of unpeeled fruit helps keep blood glucose levels in balance.

• 4 red apples (for example, McIntosh, Cortland or Ida Red)
• 2 Bartlett pears
• 1/2 pound red grapes
• 1/2 cup walnut pieces
• 1 cup vanilla yogurt
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 tablespoon apple juice

1. Wash and core apples and pears; cut into one-inch chunks.
2. Wash grapes and cut in half.
3. Combine fruit and walnut pieces in a mixing bowl.
4. In a small bowl, mix cinnamon, nutmeg and apple juice with yogurt.
5. Pour yogurt mixture over fruit and nuts, stirring to coat evenly.
6. Chill before serving.

Sweet Potato Bake
Makes 3-4 servings

One medium sweet potato has 3.5 grams of fiber; one cup of raisins has 4 grams of fiber.

• 4 medium sweet potatoes
• 1 cup sun-dried raisins
• 2 tsp. butter
• 2 tbsp lemon juice
• 2 Tbsp. orange juice
• 1/2 teaspoon nutmeg

1. Preheat the oven to 350°F.
2. Spray a medium-sized baking dish with non-stick spray.
3. Peel and cut sweet potatoes into 1/4-inch slices.
4. Arrange layer of potatoes in the baking dish; then dot with butter and sprinkle with raisins.
5. Repeat Step 4 until all potatoes and raisins are used.
6. Blend orange juice, lemon juice and nutmeg; pour over potatoes and raisins.
7. Bake at 350°F for about 35 minutes, until the potatoes are tender when pierced with a fork.
8. Serve hot.

Garlic-Onion Bean Dip
Makes 6-8 servings

Scientific studies indicate that members of the onion family, such as garlic and scallions, help regulate blood sugar. This recipe’s added perk: One cup of pinto beans has a whopping 12.2 grams of fiber.

• 2 cloves garlic, chopped
• 1 bunch scallions, chopped
• One can (15-½ oz) pinto beans, rinsed and drained
• 4-½ tsp lemon juice
• 1/4 cup olive oil
• 1/4 tsp salt
• Dash cayenne pepper

1. Sauté garlic and onion in one teaspoon of olive oil.
2. Place beans, garlic and onion in a food processor.
3. Add remaining ingredients; process until well blended but not entirely smooth.
4. Serve with wheat crackers or assorted fresh vegetables.

We hope you enjoy these healthy recipes that will help control your blood sugar levels!

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay

Image by docbaty via Flickr

Love tomatoes and pasta?

The Spicy Pasta and Mexican Pasta recipes below combine them to benefit your immune system.

Every day, your immune system battles the millions of bacteria, microbes, toxins and viruses that try to invade your body. From colds and flu to allergies, from gastric conditions to infection to depression, a strong immune system is your first line of defense. But this complex and highly interactive network of organs and specialized cells can help keep you healthy only if it’s healthy itself.

So how do you make sure your immune system stays strong? Along with getting enough sleep and exercise, and keeping your stress level down, eating right is a key component to having lifelong good health. A low-fat, high-fiber, nutrient-rich diet will keep your immune system in top-notch condition. Research suggests that the following vitamins and minerals, in particular, regulate a wide variety of immune system functions:

• Vitamin A
• B vitamins
• Vitamin C
• Zinc
• Selenium
• Magnesium

While it’s a good idea to take a vitamin and mineral supplement to ensure you’re getting the nutrients your body needs, you can get immunity-boosting nutrients from a number of different foods. The following recipes, rich in the vitamins and minerals listed above, offer a delicious way to keep your immune system strong:

Spicy Pasta

Serves 4

• 2 teaspoons olive oil
• 3/4 pound spicy sausage, sliced into pieces
• 1 teaspoon chili powder
• 1/2 teaspoon oregano
• 3 garlic cloves, minced
• 1 large onion, diced
• 1/4 cup water
• 1 large red bell pepper, diced
• 1 large green bell pepper, diced
• 1 can (14½ oz) stewed tomatoes, chopped
• 1 can (8 oz) tomato sauce
• 1/4 teaspoon hot pepper sauce
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 oz package vermicelli or angel hair pasta

1. Cook pasta according to package directions. Drain well and set aside.
2. Heat oil in a large skillet over medium heat. Add the sausage pieces and cook five minutes or until browned all over. With a slotted spoon, transfer sausage to a plate and cover loosely to keep warm.
3. Add minced garlic, chili powder and oregano to skillet. Stir and cook about 1 minute.
4. Add onion to skillet. Stir to coat with spices.
5. Add water. Cook, stirring occasionally, until onion has softened (5-7 minutes).
6. Stir in red and green bell peppers. Cook 4-5 minutes, or until crisp-tender.
7. Stir in stewed tomatoes and their juices, tomato sauce, hot pepper sauce, salt and pepper.
8. Add sausages and bring to a boil; then reduce to a simmer.
9. Cover and cook until sausage is thoroughly cooked (about 5 minutes).
10. Serve over pasta.

Mexican Pasta

Serves 4

• 1 tablespoon olive oil
• 3 green onions, thinly sliced
• 2 cloves garlic, finely chopped
• 1/2 lb lean ground beef or ground turkey
• 1 tablespoon chili powder
• 1/4 teaspoon salt
• 1 can (14½ oz) stewed tomatoes, chopped
• 1 jalapeño pepper, finely chopped
• 1/3 cup shredded Monterey Jack or cheddar cheese
• 1/4 cup chopped cilantro
• 8 oz package bow- or corkscrew-shaped whole wheat pasta

1. Cook pasta according to package directions. Drain well and place in a large bowl.
2. Heat oil in a large skillet over medium-high heat. Add green onions and garlic and cook 30 seconds.
3. Crumble in ground beef. Sprinkle with chili powder and salt. Cook, stirring frequently, about 5 minutes, or until beef is no longer pink.
4. Add tomatoes and their juices, and jalapeño. Bring to a boil over high heat. Reduce heat to medium; cover and cook 5 minutes.
5. Pour sauce over pasta.
6. Sprinkle with cheese and cilantro. Toss to mix.

These pasta dishes use canned stewed tomatoes, but you can also substitute fresh tomatoes for the canned variety in either dish. It’s easy to stew them yourself:

Stewed tomatoes

1. Peel and core tomatoes.
2. Melt 1 tablespoon butter in a large saucepan.
3. Add tomatoes and stir over medium heat for 1 minute.
4. Cover and simmer for 20-25 minutes.

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Garlic Recipes with Antiviral Power
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay