HFLC Lunch Menu series 3

 

HFLC Lunch Menu series 3

Iron rich lunch Platter & The Iron Myth!

When I was diagnosed, anaemic and advised to consume iron rich food to improve my haemoglobin level. My friends and family were asked to consume Beetroot, Dates and Greens. But, I know Animal source are the best, Iron enriched in animal Organ like Liver.

As per the RDA every Adult need 18mg of Iron. Just 100g of Liver (lamb/beef) can meet 80 – 90% of the RDA requirement. Whereas, I need to consume 2kg of beetroot and 6kg of dates! To meet the same 80% of RDA. The bottom line is Plant source have only traces of Iron and Animal source is not only enriched Iron also most bioavailability.

The Platter consist of Soru, More-kuzumbu (seasoned buttermilk), Eeral varuval (liver fry), Muttai (omelette)

Ingredient for Eeral fry : 200 gms – liver (mutton or Beef); chopped big -1 onion ; 2 - green chilli ; 1 tsp – ginger & garlic paste ; 1 & 1/2 tsp – chilli powder ; 1 tsp- curry masala powder ; 1/2 tsp – pepper powder ;1 tsp -fennel seeds ;2 tbsp – oil.

In pan add oil, fennel seeds & curry leaves then chopped onion, green chilli saute it for 10 minutes add chilli powder & liver pieces fry till color changes pour 2 tbsp of water and cook in low flame for 5 minutes with lid closed.

Add ginger & garlic paste, curry masala powder & salt allow it cook further about 5 minutes. Once the liver pieces are cooked (become soft) add pepper powder and turn-off the flame.