Iron rich (& well absorbed) meal idea's needed

[springmum]

My 19 month old has been at the bottom of the reference range for ferritin since 12 months.

at 12 months the ped understood, he wasn't interested in any solids at that point.

at his 18 month check-up he was eating much better, but had a habit of chewing meat then spitting it back out rather than swallowing it. She has still not asked us to supplement, but focus instead on getting it through diet (which I understand can be hard) His iron actually was lower at 18 months than the 12 month level (14 down to 11 - canadian reference range) even though he was eating more.

Between 12 months to now, I was trying to focus on iron rich foods , but I don't think I was combining foods properly.

We avoid dairy (with the exception of a little raw goat cheese), gluten, soy & corn products.
He is still nursing. I make all of our meals & snacks (no processed foods) His lead level is low. He is willing to try just about anything now, and is starting to finally swallow meats.

So I know that vit c is important to have with an iron rich meal - luckily he has just started enjoying a small glass of fresh squeezed o.j. while eating.
I know there are some foods to avoid giving together to maximize absorption (no spinach, dairy etc.)

That was a long-winded background - sorry!

So, I'm looking for meal ideas with the focus on iron, and any thought you might have on the subject

Thank you!

[springmum]

Just starting my brainstorming here....

I think I should focus breakfast, lunch & snack on the iron, since dinner usually contains something that could block absorption.

Forgot to add that we are grain - light (rarely eat a grain with a meal)

Things I did before that I will continue:

- Homemade granola bar with pumpkin seed butter & molasses (&GF oats)
- Homemade molasses cheerios
- lamb burger with oats and a little molasses, roasted chickpeas with tumeric
- black beans with cumin
- egg yolks (do these block absorption?)
- spinach & kale (I read they are good for iron, but also block absorption, so not sure how to combine these)
- cooking in cast iron
- chicken cacciatore (tomato sauce & green peppers are apparently good to the help the iron

New ideas

Just got some grassfed beef liver for him to try - yay!
Combine borccoli with a meat more often
Try some new beans


Would love any new recipe idea's anyone has

[ceiba]

One of my girls was low on iron at 12 months, and I got her well within the normal range by 18th months by increasing iron-rich foods alone. I didn't use any iron supplement- only her regular CLO. Here are some of the foods I gave her regularly:

Lots of homemade pastured chicken liver pate- I'm sure the beef liver would work too.
Grass-fed meatloaf- one of the few meat meals she could handle well.
Scrambled eggs with chopped spinach or kale mixed in- I didn't know eggs and/or greens could block absorption of iron.

I also had heard of the Vitamin C connection, so I served those meals with apple sauce, broccoli, oranges, etc, just like you are doing.

I hope that helps, and good luck!

[springmum]

Thanks Ceiba - it's good to hear you did it through foods.

He ate oatmeal with molasses & frozen blueberries today.
I successfully hid the liver in some lamb burgers too.


Thanks again