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30-Minute Iron-Boosting Stir-Fry for New Moms
Table of Contents
Why This Stir-Fry is Perfect for New Moms
After childbirth, your body needs iron to rebuild blood and energy. This quick stir-fry is loaded with iron-rich vegetables like spinach and bell peppers, and protein-packed tofu or chicken to support your postpartum recovery. It’s ready in just 30 minutes, making it a perfect dinner option for tired, busy moms.
Ingredients
| Ingredient | Amount |
|---|---|
| Firm tofu (or chicken breast) | 200g |
| Fresh spinach | 2 cups |
| Red bell pepper | 1 sliced |
| Broccoli florets | 1 cup |
| Garlic cloves | 2 minced |
| Olive oil | 2 tbsp |
| Low sodium soy sauce | 2 tbsp |
| Cooked brown rice (for serving) | 2 cups |
Step-by-Step Instructions
- In a large skillet, heat olive oil over medium heat.
- Add tofu or chicken. Sauté until golden brown.
- Add garlic, broccoli, and red bell pepper. Cook for 5 minutes.
- Stir in spinach and soy sauce. Cook until wilted.
- Serve warm over cooked brown rice.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 |
| Protein | 20g |
| Iron | 18mg |
| Fiber | 6g |
| Vitamin C | 70% |
Postpartum Health Benefits
This meal supports iron absorption and energy recovery, helping new moms replenish blood loss and fatigue from childbirth.
Expert Tips & Variations
- Use blackstrap molasses or sesame seeds for extra iron.
- Add ginger for anti-inflammatory benefits.
- Swap tofu with tempeh or beef strips for protein variety.
👩🍳 Découvrez aussi notre petit-déjeuner riche en protéines pour nouvelles mamans.
🔗 Pour des conseils experts, lisez ce guide sur l’alimentation postnatale.
FAQ: Iron-Rich Stir-Fry for Moms
Can I prepare this stir-fry ahead of time?
Yes! It keeps in the fridge for 3 days and reheats well.
What if I don’t eat tofu?
You can replace it with chicken, tempeh, or even chickpeas.