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
- Read through the recipe and assemble the ingredients
- wash your hands, tie back your hair and put on an apron
- Start cook along video and prepare the recipe
Ingredients
- 1 tsp vegetable oil
- 1 lb extra lean ground beef
- 2 cups sliced white button mushrooms
- 1 small onion diced
- 1/2 tsp each salt and pepper
- 2 medium carrots peeled and diced
- 2 medium celery stalks diced
- 1 cup shredded baby spinach
- 28 oz can diced tomatoes
- 6 cups water
- 1 tsp salt and pepper
- 2 cups cheese tortellini or whole wheat macaroni
Instructions
- Heat oil in a deep soup pot on medium-high. Brown beef for 5 minutes, breaking beef into a crumble with the back of a spoon. Stir in mushrooms, onion, salt, pepper, carrots, celery and spinach. Cook for 3 minutes.
- Stir in diced tomatoes, water, salt and pepper. Bring to a boil and reduce to medium. Simmer for 5 minutes. Stir in tortellini and cook for 7 minutes or until noodles are just cooked.
Video
Notes
Download: Recipe with Grocery List for Big Batch Beef
For more information on ground beef download the Ground Beef Toolkit or order your own binder edition.
For more recipe ideas check out
Learn to Cook: Cheeseburger Frittata