High Iron Bolognese Recipe - Dominique Ludwig Nutrition

So here you have it- apologies if you are vegetarian or plant based. Now, I am someone who would not actively choose to eat offal, but I know it’s a great way of getting more iron and B12 into our bodies. There is a reason why our parents used to feed it to us as children.
Beef liver is the richest source of iron in food, with 18 mg per 100 grams. Let’s compare a few foods:
Beef liver 18mg iron/ 100g
Chicken Liver 10-13mg/100g
Mince 1.6g mg /100g
Steak 2.5mg/100g
Cacao powder 13.9mg
Dark chocolate 8mg/ 100g
So as you can see raw cacao and nibs are also fantastic, it’s a good source, but here is why liver is.a better source.
Liver is also rich source of vitamin B12, vitamin A, riboflavin, folate. The iron is also present in it’s haem form which is better absorbed in our small intestine, whereas the iron in cocoa is present in the non-haem form which in the case of cacao has a lower absorption potential in the body. There are also compounds in the cacao, that reduce its bioavailability.
My Bolognese Recipe!
Ingredients:
150g organic chicken livers, finely chopped
500g mince
2 tablespoons olive oil
2 large red onions
4 cloves garlic
4 carrots, finely diced
2 tins of tomatoes
2 tablespoons tomato puree
125g Puy lentils
125g black Beluga lentils
2 x empty cans water ( this will be absorbed by the lentils)
2 organic beef stock cubes I used @kallo_food
1 tablespoon rosemary
2 bay leaves
2 tablespoons oregano
Dash of Worcestershire sauce
Salt and pepper
You make this recipe like a regular Bolognese, browning the meat first and sautéing the onions and garlic, but keep an eye on because lentils absorb lots of water. I cooked mine on a slow, low heat for around two hours. It made about 10 portions.
Can be frozen for a quick midweek meal. I served mine with:
@zenb_uk pasta and 150g peas!
ZenB protein pasta contains 21 g, protein/ 100 g and plenty of fibre and up the nutritional value of the meal. It also contains more iron than regular pasta.
Peas contain 5 g of protein and 5 g of fibre per hundred grams making them a great choice to have with your Bolognese.
Dominique Ludwig is an accomplished Nutritionist with over 30 years’ experience as a qualified nutritionist and almost 20 years as a nutritional therapist. The secret weapon of many high-profile clients and A-list celebrities, Dominique has been voted one of the top 15 nutritionists in the UK. Dominique has won 3 Nutrition Awards and is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®. This is a pioneering nutrition, weight management and lifestyle programme all rolled into one.
Working out of her busy practice, Dominique Ludwig Nutrition and Meyer Clinic, she has helped well over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2.
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DISCLAIMER: Videos published by Dominique Ludwig are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.