High iron, low cholesterol, low sodium meals?

Unfortunately, my cooking sucks. But I need to improve my diet to include high iron and low cholesterol - on doctor's orders! This seems like a major PITA to me.

So, does anyone have any recipes that would fit this bill? I would be eternally grateful. 

ETA: Oops! Forgot to add low sodium to the mix, too. 

I found this info online:

Foods high in iron

    * Liver and other meats
    * Seafood
    * Dried fruits like apricots, prunes and raisins
    * Nuts
    * Beans, especially lima beans
    * Green leafy vegetables, such as spinach and broccoli
    * Blackstrap molasses
    * Whole grains
    * Iron-fortified breads and cereals (check the label)

Some foods block the absorption of iron. These include coffee, tea, egg yolks, milk, fiber and soy protein. Try to avoid these when you're eating food high in iron.

***

Not sure about some of that last bit - i.e. fiber blocks iron? I also hear spinach may not be absorbed that well due to it's high oxalic (sp?) acid content.

Anyway, for evening meals, you could try things like bean or meat-based chilis, curries and stews. For hot weather taco salad could be made low salt and low cholesterol. Spinach can be used in salads and pastas and other leafy greens that are more robust can be used in soups and stews.

Let me know if any of those ideas appeal to you and I'll dig up some recipes. Off the top of my head I'm thinking chick pea curry, succotash (with lima beans), chili, taco salad, black beans and rice...

Thanks so much!  I think I'll look out for spinach and bean-type recipes.

Meat wouldn't be good with the cholesterol issue, which sucks because DH starts going into withdrawal a day off of red meat! Looks like we'll go back to eating separate meals.

If you get a chance, could you dig up a chickpea curry recipe? Thanks!

DH & I both like this recipe for Moroccan Spiced Pork with Apricot Couscous.  Its dead easy & quick to make.

I also found this recipe for Pork Chops on Apricot & Orange Couscous.  Its supposed to be heart healthy, so I'd assume its low cholesterol & sodium.   

Vitamin C helps your body absorb iron, so if you're eating an iron rich foods / meal have a glass of OJ with it.     Peas are also packed with Vitamin C, so they make a good companion food.  All the more reason to have that helping of mushy peas with your fish & chips!   

The Vegetarian Society gives a good chart of Iron rich foods & tells you which are good, fair & poor sources. 

Good luck!

Coffee blocks iron absorption?? Ouch! So, that cancels out my egg white spinach omelet....crap!

Coffee blocks iron absorption?? Ouch! So, that cancels out my egg white spinach omelet....crap!

LOL!

I would suggest you have another conversation with your GP and ask him/her to prioritise the needs of your meals, as a lot of restriction has been placed on what you eat.

I've been iron deficient/anemic most of my life, and it is really important to ensure you have sources of heme iron in your diet, which come from meat. While cuts of beef maybe high in cholesterol, speak to your GP about how to incorporate them into your diet as they are vital source of iron and contain more, and are much more easily absorbed than plant sources.

Keep in mind that the oxalates in spinach inhibit absorption. It is a good source of iron, but it isn't the best with regard to absorption. I was prescribed small, lean steaks and broccoli by my haematologist.

Good luck!

This sounds like a nightmare. 

The only high Iron food I can think of is Guinness, which I expect doesn't help much 

Vicky

When I was told to get more iron, the doctor told me to use a cast iron pan to cook with.  Not sure if that's nonsense or no.

The story is that as you cook some of the iron comes off into the food.

Vicky

Not quite as bad as a renal diet where you have to avoid the sodium but also potassium.  And soak all your vegetables for a couple hours before cooking.   

I have to agree with janice about this--it seems like your doctor has given you a set of guidelines that just won't work.  It's important to know what his (her?) priorities are.  I'm a vegetarian with mild, but persistent, anemia (I got a high five from the doctor this year for being just on the right side of the line ).  If you look at that list of vegetarian foods that are high in iron, then look at the amount of iron you need, you'll see the challenge you're up against trying to get iron just from veg stuff.  Plus, as many have pointed out, there are lots of things that block absorption.  It really is a nightmare.  If the doctor wants you on a low cholesterol, low-sodium diet, it's going to be hard to get iron in there naturally.  If the iron is important, maybe supplements?

Good luck!   

I would suggest you have another conversation with your GP and ask him/her to prioritise the needs of your meals, as a lot of restriction has been placed on what you eat.

Yes. The more I thought about it the crazier this all seemed to me! This is good advice and I will call them tomorrow.

The only high Iron food I can think of is Guinness, which I expect doesn't help much 

Now why did this automatically come to my mind, too? I've made sure to incorporate it into my diet. 

If the iron is important, maybe supplements?

Yes. I decided to buy iron supplements and started taking them yesterday. I didn't clear it with the doctor, but I do think that's the reasonable way to go.

And, thanks Teletabby for the links! 

I tend to be anemic too, periodically.  When I start to feel it I take iron supplements and that helps a lot.

I tend to be anemic too, periodically.  When I start to feel it I take iron supplements and that helps a lot.

I've had to take them too - megadoses at one point when I was seriously anaemic. But iron supplements are pretty tough on your ... um ... well, it's breakfast time so I don't want to give TMI, but it's not always pleasant to take them. Did you have any problems, historyenne?