An Iron-Enriched Dish For Healthy Kids

Oct, 11 , 24 Hunana Masroor

Being a mother of a toddler is no easy task. It often feels like a constant state of worry—worrying about their food, health, and specifically their nutrient intake. I keep a close watch on his activities throughout the day. My mind goes, “Did he poop today? Is he getting enough calcium or iron? How can I encourage him to eat fruits? What should be his next meal? Why does he seem less energetic today?” The questions are endless. While it can be challenging, the experience is undeniably rewarding.

There was a time when he was around 2 years and 2 months old, I noticed he wasn't as active as he usually is, so I decided to visit his pediatrician. What I appreciate about this specific doctor is that he doesn’t prescribe a multitude of medications; instead, he always emphasizes using food as medicine. He recommends various food items to address nutrient deficiencies. I experienced loss of appetite and fatigue, but the doctor also highlighted several other common signs of iron deficiency that I wasn't aware of.

1. Fatigue or Weakness: They may tire easily and have less energy for activities.
2. Pale Skin: A noticeable paleness, especially on the face or inside the lower eyelids.
3. Irritability: Increased fussiness or mood swings.
4. Poor Appetite: A decreased desire to eat or unusual cravings for non-food items (pica).
5. Difficulty Concentrating: Challenges with focus or learning at school.
6. Brittle Nails: Nails that break easily or have a spoon-like shape.
7. Shortness of Breath: Increased breathing rate or difficulty during physical activities.
8. Cold Hands and Feet: Sensitivity to cold temperatures.

To my surprise, the doctor recommended a simple yet effective dish to help combat iron deficiency: spinach cooked with beef liver. Both ingredients are known for their high iron content. Here’s the recipe for this delicious, nutrient-rich dish that’s also easy to prepare:
Ingredients:
• Liver: 1/2 kg
• Spinach: 1/2 kg
• Onions: 2 pcs
• Tomatoes: 1 pcs
• Green Chilies: 6 to 8 pcs
• Ginger Garlic: 1.5 tsp
• Red Chilies: 1.5 tsp
• Coriander Powder: 1 tsp
• All Spice Powder: 1 tsp
• Turmeric Powder: 1 tsp
• Oil: 4 to 5 spoons

Method
1. Heat oil in a pan and add chopped onions. Fry them until they become brown and then add liver. Add ginger garlic paste and dry water in the pan.
2. If water is dried, add red chilies, coriander, all spice powder and turmeric powder and cook well.
3. Add one glass water and put liver for tenderizing.
4. Once liver is tender and dried, add tomatoes and stir the ladle. Add boiled spinach and cook at low flame.
5. Sprinkle green chilies (optional) and serve.

Pair this spinach and liver dish with rice or chapati and enjoy it twice a week, both you and your child will maintain healthy iron levels. Remember, incorporating iron-rich foods into your diet is essential for overall health, as iron plays a crucial role in producing hemoglobin, which helps transport oxygen throughout the body. This is particularly important for growing children, as it supports their energy levels, cognitive function, and overall development. Additionally, pairing iron-rich foods with vitamin C sources, such as citrus fruits or bell peppers, can enhance iron absorption, making each meal even more beneficial. By prioritizing these nutritious meals, you invest in a healthier future for your child and family.

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