Iron

Iron Description

Pan fried mackerel with mash and tomato stew

Nowadays, you’ll often hear people on radio and television talking about ‘good fats’ and ‘bad fats’, and they urge you to eat more oily fish for your intake of ‘good fats’. Well, let me tell you, that mackerel is one of the best examples of a good oily fish. As well as this important health factor, mackerel is also great value for money and has a lovely meaty texture.

Serves 4

To Serve:

Place mashed potato in centre of plate and spoon some stewed tomatoes beside it. Place fish on the mash and drizzle with pesto.

Thai beef stir fry

The great thing about this recipe is that it is so versatile. People often ask whether they can have nuts during pregnancy and the answer is absolutely. If you are cooking this for the family just remember to take the nuts out for any babies or toddlers, as children under the age of five should not have nuts.

Serves 4

To Serve: Arrange the rice on warmed serving plates and then spoon the beef stir fry on top.

Nutrition Information per serving:

Energy: 505 kcals

Protein: 34g

Carbohydrate: 51g

Fat: 18g

Source of: Fibre, Iron, Folate

High in: Vitamin C

 

Toddler – Sticky beef skewers

If you want to be well organised marinate the beef up to one day in advance and store in an airtight container in the fridge. Soak the bamboo skewers for at least 30 minutes before using them and then skewer the beef up to 12 hours in advance.

Serves 10 (Makes 20)

Note: Always supervise your toddler when using skewers as they can have sharp ends – help them pick the meat off with their hands.

To Serve: Arrange the sticky beef skewers on a large, warmed platter around a bowl of garlic and chive mayonnaise for dipping.

Linguine with Salmon & Spinach Recipe

This recipe was chosen as a winning recipe in our Parents Recipe Competition

Author: Joanne Leonard, Meath

Serves 4

Note: This recipe is for planning pregnancy and breastfeeding. Smoked salmon is not suitable during pregnancy. If you are pregnant, use fresh salmon instead.