Learn to Cook: Tortellini Soup

Cook along with Nutrition and Food Skills Educator, Andrea Villneff.

Heme and Non Heme Iron

While there is always room in your diet for plant based foods and eating vegetables in any form is a good thing, there are key differences between plant based and animal based nutrients.

Plant based iron (non-heme variety) is not as easy for the body to absorb as animal-based iron (heme variety of iron). Because of this, the iron needs of people consuming predominantly plant-based diets are 1.8 times the standard requirements (so about 14 mg in males and 32 mg in females). The good news is that vitamin C, found readily in fruit and vegetables, can improve absorption of non-heme iron up to four-fold.

Learn:

• How to cut mushrooms, onion, celery and carrots
• what a mirepoix is
• about heme and non heme iron

Steps

1. Read through the recipe and assemble the ingredients
2. wash your hands, tie back your hair and put on an apron
3. Start cook along video and prepare the recipe