Anemia! #daisydoulatastytuesdays
Anemia! You may have heard of this term before or experienced it yourself or know someone who has. The most common type of anemia is iron deficiency anemia and without enough iron, your body cannot produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin)
There are other types of anemia such as vitamin B12 deficiency, and folate-deficiency that both may occur during pregnancy in addition to iron deficiency anemia. During pregnancy, your body is required to produce more blood to support the growth of your baby, if you are not receiving enough iron or specific nutrients, your body may not be able to produce adequate amount of red blood cells to meet the growing demands of your baby.
All pregnant women are at risk for becoming anemic, but the risk is higher if you:
Are pregnant with multiples (more than one child)
Have had two pregnancies close together.
Vomit a lot because of morning sickness
Do not eat enough foods that are rich in iron.
Had anemia before you became pregnant.
Severe or untreated iron-deficiency anemia during pregnancy can increase your risk of having:
A preterm or low-birth-weight baby
A blood transfusion (if you lose a significant amount of blood during delivery)
A baby with anemia
A child with developmental delays
Untreated folate deficiency can increase your risk of having a:
Preterm or low-birth-weight baby
Baby with a serious birth defects (can also occur in untreated B12 deficiency)
The most common symptoms of anemia during pregnancy are:
Pale skin, lips, and nails
Feeling tired or weak
Dizziness
Shortness of breath
Rapid heartbeat
Trouble concentrating
In addition to supplementation, another way to increase your iron, vitamin B12, and folate is through nutrition. This weeks iron-enriched #daisydoulatastytuesday recipe is a tasty vegetarian meal!
General Tso’s Tofu Stir-Fry
Prep Time:15 minutes
Cook Time: 15 minutes
Servings: 2
Ingredients
FOR SERVING optional
4 cups cooked white or brown rice
Steamed broccoli
TOFU
12 ounces extra-firm tofu
3 Tbsp tamari or soy sauce (tamari for gluten-free eaters)
1 tsp chili garlic sauce
1 tsp toasted sesame oil
1 Tbsp maple syrup
4-5 Tbsp cornstarch
2 Tbsp neutral oil (such as grape seed or avocado)
STIR-FRY SAUCE
2 tsp sesame oil
2 tsp cornstarch
2 large cloves garlic, minced (2 cloves yield ~1 heaping Tbsp)
1 Tbsp ginger, minced
1 Tbsp rice vinegar (or sub white vinegar)
1/4 cup maple syrup
3 Tbsp tamari or soy sauce (or coconut aminos)
1 Tbsp water
STIR-FRY
1 Tbsp sesame oil
1 bundle green onions (bulbs removed, roughly chopped)
4-7 dried Thai red chilies (omit for less heat // or sub 1 Tbsp chili garlic sauce // more or less to taste)
Sesame seeds, for garnish (optional)
Instructions
If serving with rice and broccoli, begin preparing at this time. Otherwise, move onto the next step.
Wrap tofu in a clean, absorbent towel and set something heavy on top to absorb excess moisture, such as a cast iron skillet (or use a tofu press). Let rest for about 10 minutes.
Prep/chop green onions, garlic, and ginger at this time. Set aside.
While tofu is pressing, prepare stir-fry sauce by combining sesame oil, cornstarch, minced garlic, minced ginger, rice vinegar, maple syrup, tamari or soy sauce, and water in a small mixing bowl and whisk thoroughly to combine. Taste and adjust seasonings as needed (I left mine as is).
Heat a large metal or cast iron skillet (mine is 10”) over medium heat. In the meantime, unwrap tofu and cut into even pieces, about 3/4-inch cubes (see photo).
Add tofu to a shallow mixing bowl (see photo) and top with tamari or soy sauce, chili garlic sauce, sesame oil, and maple syrup (DO NOT ADD CORNSTARCH AT THIS TIME). Toss to combine. Let rest 2-3 minutes, stirring occasionally.
Use a slotted spoon or fork to transfer tofu to a quart-size or large freezer bag (or tupperware container), leaving the remaining marinade behind (can be drizzled over rice and broccoli for serving). Add cornstarch 1 Tbsp at a time and toss to coat. Continue adding more cornstarch and tossing until tofu is coated in a gummy, white layer – about 5 Tbsp (adjust amount if altering batch size).
To the hot skillet, add 2 Tbsp neutral oil (adjust amount if altering batch size) and let warm for 30 seconds. Then use a slotted spoon or fork to add tofu to the pan (leaving any excess cornstarch behind).
Cook tofu on all sides for ~1 minute, or until light golden brown. You don’t want it blackened or burned, as you’ll be cooking it again later with the sauce. Aim for a consistent golden brown crust (see photo). Remove tofu from pan as it’s finished browning. Set aside. NOTE: If you prefer firmer / crispier tofu, option at this time to transfer tofu to a 375 degree F (190 C) oven in a cast iron pan or parchment-lined baking sheet and bake for 10-15 minutes (or more) to dry it out. This will create a firmer, chewier tofu in the final dish. However, it does make it more than a 30 minute recipe.
Return skillet to burner and increase heat to medium-high. Add 1 Tbsp sesame oil (adjust amount if altering batch size), chopped green onions, and dried red chilies. Sauté for 1-2 minutes, stirring frequently.
Add the sauce and tofu. Cook, stirring frequently, to coat the tofu and vegetables for 1-2 minutes, or until warmed through and the sauce has slightly thickened (see photo).
Remove pan from heat and add sesame seeds (optional). Toss to coat.
Serve with rice and steamed broccoli (optional), or other desired sides. Best when fresh, though leftovers keep for 2-3 days in the refrigerator. Reheat on the stovetop or microwave.
Sounds delicious! Let me know if you’ve tried out this recipe!
Ciao,
Sadhna