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Home » Diet » Amanda Stone: Iron-rich diet can be plant-based – Joplin Globe

Recently, as I lay on a comfortable, vinyl-covered recliner while I donated blood, a phlebotomist well-versed in distraction regaled me with tales of blood donors past. I was particularly taken with the story of a man in his early 80s who is closing in on his 31st gallon. I was in awe, seeing as how I started donating later in life and am still working toward my first gallon.

When you donate whole blood, its one pint at a time. There are eight pints in a gallon. You can only donate whole blood every eight weeks. You do the math. Its possible I could make it to 31 gallons, but Im going to have to stay on a strict donation schedule. Also, math isnt my strong suit.

The need for blood is constant, and if you meet the criteria (I was rejected once for admitting to rogue acupuncture in a friends basement), donating is a fairly easy way to help save a life. Plus, you get a mini checkup each time; they check your blood pressure, pulse, temperature and hemoglobin, and within a few days, youll know your cholesterol level, too. With Community Blood Center of the Ozarks in a permanent location at Northpark Mall, theres not a lot of effort involved. Pop in, donate, then relax with free snacks. And CBCO offers Life Points, which accrue with each donation, earning you gift cards to restaurants and stores. Free snacks, free money and sometimes even free T-shirts. I cant wait to go again.

With this very-attainable goal comes great responsibility. My blood needs to stay in tip-top condition, which means continuing with an iron-rich, nutritious diet and drinking plenty of water, especially in the two days before donation time.

The American Red Cross recommends eating a nutritious, light meal a couple of hours before donating, which means avoiding fatty foods that can affect tests for infections done on blood.

Eating an iron-rich diet doesnt have to mean all meat all the time, and spinach is good but not Popeye-good. Iron found in meat, fish, poultry and eggs is most readily absorbed by the body, but plant-based sources of iron such as fruits, vegetables and nuts are good, too. However, they need to be eaten with foods rich in vitamin C in order for the iron to be absorbed best. Think strawberry spinach salad or black bean salsa with tomatoes and peppers. Dark chocolate is a decent source of iron as well the darker the better.

Try these recipes to get you and your blood up to par for your next donation. All recipes from http://www.eatingwell.com.

Almond- and lemon-crusted fish with spinach

Zest and juice of one lemon, divided

1/2 cup sliced almonds, coarsely chopped

1 tablespoon finely chopped fresh dill or 1 teaspoon dried

1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided

1 teaspoon kosher salt, divided

Freshly ground pepper to taste

11/4 pounds cod or halibut, cut into 4 portions

4 teaspoons Dijon mustard

2 cloves garlic, slivered

1 pound baby spinach

Preheat oven to degrees. Coat a rimmed baking sheet with cooking spray. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard.

Divide the almond mixture among the portions, pressing it onto the mustard. Bake the fish until opaque in the center, about seven to nine minutes, depending on thickness. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper.

Cook, stirring often, until the spinach is just wilted, two to four minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Thai chicken and mango stir-fry

2 tablespoons plus 1 teaspoon fish sauce

2 tablespoons lime juice

11/2 teaspoons cornstarch

1-2 teaspoons brown sugar

4 teaspoons canola oil, divided

1 pound chicken tenders, cut into 1-inch pieces

2 cloves garlic, minced

1 teaspoon minced fresh ginger

1-2 fresh small red or green chili peppers, stemmed and sliced, or 1/2 to 3/4 teaspoon crushed red pepper

4 cups bite-size broccoli florets

1/4 cup water

2 mangos, peeled and sliced

1 bunch scallions, cut into 1-inch pieces

1/4 cup chopped fresh cilantro

1/4 cup chopped fresh basil, preferably Thai

1/4 cup chopped fresh mint

1 lime, cut into 6 wedges (optional)

Combine fish sauce, lime juice, cornstarch and brown sugar to taste in a small bowl. Heat 2 teaspoons oil in a wok or large skillet over high heat. Add chicken; cook, stirring, until just cooked through, five to seven minutes. Transfer to a plate.

Add the remaining 2 teaspoons oil, garlic, ginger and chilies (or crushed red pepper) to the pan. Cook, stirring, until fragrant, about 15 seconds. Add broccoli and water; cook, stirring, until beginning to soften, about two minutes.

Add mangos and scallions; cook, stirring, for one minute. Add the reserved sauce and chicken; cook, stirring, until the sauce is thickened and the chicken is heated through, about one minute. Stir in cilantro, basil and mint. Serve with lime wedges, if desired.

Basil, shrimp and zucchini pasta

1/2 cup chopped fresh basil leaves, divided

1 8-ounce can tomato sauce

2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

2 cloves garlic, minced

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper, or more to taste

Pinch of cayenne pepper, or to taste

1 pound peeled and deveined raw shrimp

2 cups orecchiette or other small pasta, preferably whole-wheat

2 medium zucchini or summer squash or 1 of each

Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.

Meanwhile, cook pasta in a large pan of boiling water until just tender, eight to 11 minutes or according to package directions. Drain. Quarter squash lengthwise and cut into 1/4-inch-thick slices.

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, three to four minutes.

Stir in the pasta and heat, stirring, until piping hot, one to two minutes. Stir in the remaining 1/4 cup basil and season with pepper.

Have questions? Email them to amandastone31@gmail.com or mail her co The Joplin Globe, P.O. Box 7, Joplin, MO 64802.

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Amanda Stone: Iron-rich diet can be plant-based - Joplin Globe

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Home » Diet » Amanda Stone: Iron-rich diet can be plant-based – Joplin Globe