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Three Quick Iron Rich Recipes And Tropicana Essential Iron Juice

Note- This blog was originally written by Priyanka Gandhi. To read more of her work click here.

Do you remember childhood cartoon Popeye – The Sailor Man ;) I still do, the man who always ate a can of iron-rich spinach to get his strength.

Iron is an essential nutrient which helps us in regulating the blood flow and body’s functioning. It is the key which helps our blood cells in carrying oxygen throughout the body. The need of iron differs from person to person depending on their age and sex. Growing kids and women need more iron per day, but unfortunately, most of us tend to skip it out of our diet. Since we don’t consume enough for our daily requirement, Iron deficiency shows its effects through bodily signs such as- dizziness, weakness, poor appetite and short breath, all termed as Anemia.

How to tackle Anemia?

We all know that there are many food items like green leafy veggies, seeds, dried fruits and nuts that are rich in iron and we must incorporate them in our daily meals. However, it is not just about consuming iron-rich food, it’s also about taking them in a right way so that our body can easily absorb the iron content in them.

Now you must be wondering what that means!

The fact is that iron is very difficult to be absorbed by our bodies and thus it needs a helper like Vitamin C to get absorbed in the body. So, when you are making a fresh salad with lots of greens and crunchy seeds, don’t forget to add a splash of lemon. Orange juice, lemons, broccoli, berries, and peppers are all rich in Vit C and you can play with them in your dishes in so many ways.

Also, iron is not absorbed by the body when consumed with coffee or tea so when you have planned your next Iron-rich meal, avoid drinking your favourite cuppa with it.

Here is a compilation of few Iron rich recipes which are easy to make:

1. Carrot and Lentil Soup:


- 3 carrots washed and roughly chopped

- ½ cup red lentils

1 small onion finely chopped

1 tsp garlic paste

1 tsp cumin seeds

1 tsp fresh lemon juice

2 tbsp chopped fresh coriander

1 tsp butter

Salt to taste

Freshly crushed black pepper to taste


Pressure cook carrots and washed lentils for 1 whistle and let the pressure release naturally, then mash it well.

In a pan, heat butter and add cumin seeds. When they splutter, add chopped onions and garlic paste and cook till the onions turn pink.

Add cooked carrot, lentils and 2 cups of water. Mix well and cook for 5 minutes.

Add salt, pepper, and coriander to the mix.

Remove from the heat and add lemon juice, then serve hot with breadsticks.


2. Bean and Quinoa Salad with Tofu:

This is an exotic main course dish. It is very healthy as it contains quinoa, tofu and beans. They contain ample micronutrients like iron, protein, fiber and amino acids which are good for the body especially if you’re working round the clock. Addition of veggies makes it even more delicious, filling, and healthy.


½ cup quinoa

½ cup cooked kidney beans(rajma)

½ cup cooked garbanzo beans(Kabuli Chana)

1 small red bell pepper chopped

1 small green bell pepper chopped

1 medium onion chopped

¼ cup boiled corn kernels

Some lettuce leaves

100 grams tofu cut into small bite size pieces

3-4 garlic pods fine chopped

1 tsp lemon juice

1 tsp vinegar

1 tsp soy sauce

2 tsp honey

1 tsp cayenne pepper powder/or kashmiri Lal mirchi powder

Salt to taste

Freshly crushed black pepper to taste

1 tsp cumin powder

2 tbsp olive oil

½ cup chopped coriander(lightly packed)


Cook quinoa in water with some salt for 10-12 minutes and then keep it aside to cool.

In a large mixing bowl, add kidney beans, garbanzo beans, chopped bell peppers, onion, corn kernels, and tofu.

In another small bowl prepare salad dressing by mixing together olive oil, vinegar, lemon juice, soy sauce, sugar and the dry spices.

Now mix the quinoa with the beans and veggies mixture.

Add the dressing to this and mix well.

Finally, just before serving, add torn lettuce and chopped coriander leaves

Serve it with a healthy soup for dinner and you are sorted!



3. Quinoa and Oats Idli with Sprouts:

This is a super healthy breakfast option that needs a little effort in preparation but it is worth the effort because of the amount of nutrition it provides.


1 cup Quinoa

1 cup Oats

¼ cup fine semolina

½ cup green gram sprouts pureed with little water

2 cups buttermilk

Salt to taste

1 tsp mustard seeds

1 tsp cumin seeds

1 tsp chana dal

1 tsp urad dal

7-8 curry leaves

A pinch of asafoetida

1 tsp olive oil

½ tsp baking soda


Grind oats and quinoa in a food processor and keep it aside.

In a pan, heat oil and add mustard seeds, cumin, chana dal, urad dal and let them splutter.

Add curry leaves and asafetida and stir slowly.

Then add ground quinoa, oats and semolina, roast them till you get a faint fragrance.

Let them cool a bit and add buttermilk and sprouts puree. Mix it all up and let it rest for 10 minutes.

After ten minutes if the mixture seems very thick, add some more buttermilk and mix well.



Add salt and baking soda and immediately prepare idlis in a greased idli steamer.

Serve hot idlis with your favorite chutney and enjoy.

The above and a lot many iron-rich recipes are there that can be made, but what to do on days when we have absolutely no time to spare preparing these delicious dishes?

And here comes a Juicy Twist:

There are days when we have to rush to other priorities than cooking, but then at the same time, we don’t ever wish to compromise with our family’s health. This is where packaged foods come into play. But not all packaged food and juices are safe.

Recently, I had a chance to attend Tropicana’s new Juice Range Launch event in Bangalore. The event was hosted by Tinystep India and Tropicana India. We had a panel of experts to answer all our queries regarding nutrition. What better could a Mom like me expect who is worried about her child’s nutrition?
Juicy Twist:

Tropicana has launched two variants in its range Tropicana Essentials – One is ‘Essential Iron’ and the other is ‘Essential Fruits and Veggies.’ They are free from any kind of artificial preservatives, flavors and added sugar. Most mommies, like me, are totally against all kinds of preservatives, additives and artificial flavoring. It is high time we all switched to natural and nutrient-rich foods.

The Iron one is fortified and a glass of it can give you as much iron as 100 grams of spinach would. They are made from concentrated fruit juices of apples, carrots, beetroots, oranges and much more. These juices provide 15% RDA (Recommended Dietary Allowance) which means that you get 15% of the daily iron requirement from just one serving of Tropicana essentials juice. And one glass of fruits and veggies juice is equalled to 1 servings of fruits and veggies combined. Now, isn’t that wonderful? In fact, my daughter developed a taste for both the variants rather quickly. Since they are fortified, it can easily fulfil the daily requirement of nutrients.

For those who are constantly on the move, these juices can become your child’s new companions! Since kids like drinking juice out of tetra packs with a straw, try Tropicana Essential next time! It is free of all additives and preservatives.

Of course, nothing can beat fresh homemade things, but in today’s lifestyle we are often short of time or travelling and that’s when such things come in handy. And when a trusted brand like Tropicana comes out with such wonderful products, I’m sure every mother would like to choose it over the other available juices for their kids any day.

Have A Great Day Ahead, thanks for reading! 

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