Iron-Clad Recipes

After one year of testing individuals from all over the world, we have witnessed our fair share of iron deficiencies. Iron deficiency is one of the most common nutritional deficiencies, and this may be due to genetic issues or simply because of diets that are poor in iron. Either way there are two simple things which can be done:
● Incorporate sufficient sources of iron in your diet such as – disclaimer to our vegan friends- organ meat
● Make sure you have sufficient sources of nutrients to support iron metabolism

Modern food trends are often seriously lacking in terms of nutrient density. We seem to have lost touch with the nutrient powerhouses that our ancestors relied on, but we’re bringing it back with some simple, nutritious, and delicious food recipes.

Fried Chicken Liver

Simple yet delicious & packed with all the nutrients you need for a healthy blood flow, this zesty salad is surely a crowd pleaser!


  • 1 large onion cut into rings
  • 1 kg of chicken liver
  • 1 tbsp of olive oil
  • Salt and pepper to taste


  • Start with heating up the olive oil in a skillet & frying the onion rings till they’re soft and fragrant. Move to a separate plate afterward.
  • To prepare the chicken livers, pat try with a paper towel, cut into bite-size pieces, and trim off any excess fat and green parts.
  • Cook the livers by adding them to the same skillet and sprinkling with salt and pepper. Cook them over medium heat until browned but still pink in the middle, 2-3 minutes per side.

Serving tip: Serve alongside a plate of steamed leafy greens such as broccoli.

Butternut squash smoothie

My golden rule with smoothies is 80:20. That’s 80% veg and 20% fruit. This hits the spot in providing the nutrients you need to make the most of the iron in your diet. Butternut squash is a hard vegetable but when blended, goes silky smooth very easily.


● 1 1/3 unsweetened almond milk or coconut water
● 4 leaves of romaine lettuce or spinach, roughly chopped
● 3/4 cup butternut squash, cubed
● ½ banana, frozen
● 1/8 tsp cinnamon
● 1/2 cup frozen cauliflower – optional


Throw it all in a blender and blend until smooth. Play around with the liquid content until you are happy with the consistency. Remember it’s always possible to add more but you can’t take any back.

Prawn, avocado and mango salad

Prawns have significant levels of iron and this salad compliments that with the levels of folate in avocados and vitamin C in the mango. It helps that it is totally delicious


  • 1 mango cubed
  • 1 avocado slices
  • 150g cooked prawns
  • Handful of coriander
  • 1 red chili finely chopped
  • Fresh lime juice


Throw it all in a salad bowl, mix and enjoy!

Eating a well-balanced and nutritious diet is certainly the first and foremost key to battling nutritional deficiencies. However, sometimes our bodies need a push to up its levels, which can be achieved by the correct supplementation. You can always link-up with a Valeo Health Coach for more lifestyle & nutritional advice -and more healthy but delish recipes of course!