For middle-aged and elderly individuals, sufficient iron is crucial for maintaining good energy levels and vitality. As people age, the body’s demand for iron may increase, while the absorption efficiency of iron from food may decline, making it particularly important to choose iron-rich foods. The following are six recommended iron-rich dishes that can help middle-aged and elderly individuals effectively supplement their iron intake, enhance their energy levels, and maintain vitality.
1. Shiitake Mushroom Meat Patty: Not only is it delicious, but the iron in shiitake mushrooms combined with meat helps to enhance iron absorption.
Ingredients: 300g minced pork, 6-8 shiitake mushrooms, 1 green onion, 1 small piece of ginger, salt to taste, pepper to taste, 1 tablespoon of light soy sauce, 1 tablespoon of oyster sauce, 1 egg, 1 tablespoon of starch, appropriate amount of vegetable oil.
Steps:
1. Prepare the shiitake mushrooms: Wash the shiitake mushrooms and cut them into small cubes. If the mushrooms are too dry, soak them first to soften. You can use the back of a knife to gently pound the mushrooms into finer pieces for easier mixing later.
2. Prepare the other ingredients: Chop the green onion into small pieces and mince the ginger.
3. Mix the meat filling: Place the minced pork in a large bowl, add the chopped shiitake mushroom cubes, green onion, and minced ginger. Add salt, pepper, light soy sauce, oyster sauce, egg, and starch, then mix well. Stir until the mixture is sticky and forms a thick meat filling.
4. Shape the patties: Divide the mixed meat filling into appropriate portions, and use your hands to press them into round patties or shape them using a mold. Each patty should be about 1-1.5 cm thick.
5. Pan-fry: Pour an appropriate amount of vegetable oil into a pan. Once the oil is hot, add the patties and fry over medium-low heat until both sides are golden brown. You can fry one side for about 5-6 minutes before flipping to fry the other side. To ensure they are cooked thoroughly inside, cover and steam on low heat for 3-5 minutes.
6. Serve: Once both sides are golden brown and cooked through, remove them and place them on absorbent paper to drain excess oil, then serve on a plate to enjoy.
