30-Minute Iron-Boosting Stir-Fry for New Moms

👩‍🍳 By Chef Emily – USA

🍽️ Servings: 2

⏱️ Prep Time: 10 min

🌿 Type: 30‑Min Meal

Iron deficiency is a common concern during and after pregnancy. This stir-fry is specially designed to boost iron intake while delivering quick energy and satisfaction in under 30 minutes. It’s packed with leafy greens, lean beef or tofu, vitamin C-rich bell peppers, and sesame seeds for iron absorption support.

Ingredients

• 1 tbsp olive oil
• 150g lean beef or firm tofu (cubed)
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup baby spinach
• 1 clove garlic, minced
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tbsp sesame seeds

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add beef or tofu, cook until browned (5-7 minutes).
3. Add garlic and ginger, sauté for 1 minute.
4. Add broccoli and bell pepper, cook until tender (4-5 min).
5. Add spinach, soy sauce, and sesame oil, cook for 2 more minutes.
6. Top with sesame seeds and serve immediately.

Why This Stir-Fry Works for New Moms

It’s quick, balanced, and easy to digest. The beef provides heme iron, which is better absorbed, while spinach, broccoli, and sesame seeds add fiber, vitamin C, and essential minerals. Ginger helps ease digestion and reduce bloating—common postpartum complaints.

Nutrition Facts (Per Serving)

Tips for Iron Absorption

• Pair iron-rich foods with vitamin C (like bell peppers or lemon juice).
• Avoid drinking coffee or tea directly with meals as they inhibit absorption.
• Use cast iron cookware to increase iron content naturally.

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