Recipes
Iron-rich lamb and kumara casserole
New Zealand lamb, kumara and silverbeet come together in a slow-cooked casserole that suits cold Central Otago evenings. The lamb falls apart, the kumara goes soft and sweet, and the silverbeet is stirred through at the end. It freezes well, so make a big batch.
Why this supports your hormones
Lamb provides haem iron, the form of iron your body absorbs most easily, along with zinc and vitamin B12. These nutrients matter for women with heavy periods or low iron stores. The tomato and lemon add vitamin C, which helps iron absorption. Test your ferritin rather than guessing, and use food alongside any supplement plan.
Servings: Make about 4 servings
Prep time: 20 minutes
Cook time: 2 hours
Nutritions per serving
526 kcal, protein 34.3 g, fat 27.4 g, carbs 37.6 g, fibre 7.4 g
600 g diced lamb shoulder
1 tbsp olive oil
1 large onion, diced
3 cloves garlic, crushed
2 carrots, sliced
2 tsp ground cumin
1 tsp ground coriander
1 tsp ground cinnamon
2 tbsp tomato paste
1 x 400 g can chopped tomatoes
500 ml bone broth or chicken stock
400 g kumara, cut into 3 cm chunks
100 g silverbeet or kale leaves, shredded
Juice of 1/2 lemon
Handful of fresh parsley, chopped
Salt and pepper
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