Yummy liver...

Recently I found out that I have low iron stores. My doctor just about flipped when she saw my test results. So now I take iron supplements. The thing is, iron in supplements is not as readily absorbable when compared to iron found naturally in foods.

When speaking of iron rich foods, we immediately think of popeye's favourite - spinach, but did you know that spinach disrupts the absorption of iron? Spinach, along with red wine, coffee, swiss chard, beet greens, rhubarb, sweet potatoes, whole grains, bran and even soy products are all iron absorption inhibitors.1

To enhance absorption of iron, we should eat meat, fish, or poultry along with fruits very high in Vitamin C such as citrus fruits, strawberries and even melons; vegetables such as broccoli, brussel sprouts, tomato, tomato juice, potato, red and green peppers; and aren't you glad to know that white wine also helps the body absorb iron?2

So what are those foods that are high in iron? Clams, oysters and mussels, shrimps and sardines... all seafood that are excellent and good sources of iron. Obviously the livers of pork, beef and chicken, are excellent sources of iron, while beef and turkey are good sources of iron.3

Mind you if your vegetarian, all of this iron rich meat will surely be unappealing. So what can you eat to help build up your iron stores? Today we can readily find iron enriched breakfast cereals, cooked beans and lentils, pumpkin seeds and blackstrap molasses which are all excellent sources of iron in vegetable form. Canned beans, canned asparagus, enriched pasta and baked potates (with skin) are all also good sources of iron in vegetable form.4

With all of these natural sources of iron, my doctor shouldn't be jumping up and down over my iron levels. Unfortunately, I'm not always eating iron rich foods... Hence the supplements.

One of my favourite ways to eat iron rich foods though is in this following recipe:

Chicken liver paté
by Johane Levesque

1 cup butter
1 medium onion, chopped
3 cloves garlic, minced
1/4 cup diced celery
1 pound chicken livers
1/2 teaspoon salt (to taste, up to 1 teaspoon)
1 pinch chili pepper
1 pinch paprika
1 tablespoon dijon mustard
1 jigger Brandy

Melt 1/4 cup butter in a skillet. Saute onions, garlic, and celery until just soft. Add livers and cook until done. Drain liquid and cool.

In a blender or food processor, puree liver mixture. Add seasonings, mustard and remaining butter. Process until well combined.

Pour the liquified pâté into 6 small ramekins (about 4oz each), cover and then chill thoroughly.

This pâté is excellent with toast in the morning (on iron rich white bread), or on crackers as a snack, or just like that with a spoon.

1. http://www.healthcastle.com/iron.shtml
2. ibid
3. ibid
4. ibid