Lamb and Halloumi Salad

Iron Deficiency

It’s important to look at both the macro and micronutrients of the food we eat.

Iron deficiency is one of the most common nutritional deficiencies worldwide, and women are disproportionately affected due to factors such as menstruation and pregnancy.

Causes of Iron Deficiency

Insufficient Dietary Intake

One of the most common causes of iron deficiency is simply not consuming enough iron-rich foods.

• Red meat (beef, lamb)
• Organ meats (liver, kidney)
• Shellfish (oysters, mussels)
• Leafy greens (spinach, kale)
  

Impaired Absorption

Even with adequate intake, iron deficiency can occur if the body can't properly absorb the mineral. Factors affecting absorption include:

• Coeliac disease or inflammatory bowel diseases: These conditions can damage the intestinal lining, reducing iron absorption.
• Bariatric Surgery

Increased Iron Requirements

Certain life stages and conditions increase the body's iron needs:

• Pregnancy: Iron requirements nearly double during pregnancy.
• Rapid growth: Adolescents and children have higher iron needs due to growth spurts.
• Intense physical activity: Athletes, especially endurance athletes, may have increased iron requirements.
  

Blood Loss

Chronic blood loss, even in small amounts, can lead to iron deficiency. This can occur due to:

• Menstruation: Heavy menstrual bleeding is a common cause of iron deficiency in women.
• Gastrointestinal conditions: Such as ulcers, hemorrhoids, or colorectal cancer.
• Regular blood donation: While admirable, frequent donation can deplete iron stores.
  

Treatment of Iron Deficiency

We need to identify and correct the cause. It can be hard to correct severe iron deficiency with food alone so supplements may be needed. This may be oral iron tablets or an IV infusion.

Heme vs Non-Heme Iron: A Low Carb Perspective on Optimal Iron Absorption

Heme Iron: The Efficient Absorber

Heme iron is found exclusively in animal-based foods, particularly:

• Red meat
• Poultry
• Fish
• Organ meats
  

Key characteristics of heme iron:

1. High bioavailability: The body absorbs 15-35% of heme iron.
2. Efficient absorption: Not significantly affected by other dietary factors.
3. Readily available: Easily utilised by the body for essential functions.
   

Non-Heme Iron: The Versatile but Finicky Form

Non-heme iron is present in both plant and animal sources, including:

• Leafy greens (spinach, kale)
• Legumes
• Nuts and seeds
• Fortified foods

Key characteristics of non-heme iron:

1. Lower bioavailability: The body absorbs only 2-20% of non-heme iron.
2. Absorption influenced by other nutrients: Can be enhanced or inhibited b various dietary factors.
3. More abundant in plant-based foods: Primary source for vegetarians and vegans.

Prevention of Iron Deficiency

This is where eating enough real food is super helpful. This lamb salad is perfect. There is tons of heme iron from the lamb which is the most bio-available form. This salad also contains vitamin C in the cherry tomatoes which enhance iron absorption. There is non-heme iron in the leafy green however the calcium in the halloumi will most likely displace the non-heme iron and impair its absorption.

While the calcium in halloumi may potentially reduce iron absorption from lamb, the overall impact is likely to be minimal. The lamb and halloumi salad remains a nutritious, low carb option that provides both iron and calcium – two essential nutrients for overall health.

For those following a low-carb lifestyle, the key is balance and variety. This salad can be part of a well-rounded diet that supports both iron status and calcium intake. By being mindful of these nutrient interactions and implementing simple strategies, you can optimize nutrient absorption while enjoying delicious, low carb meals that align with your goals of managing insulin levels and improving metabolic health.

Herb-Crusted Baked Trevally

Ingredients (serves 4):

• 500g lamb backstraps
• 200g halloumi cheese, cubed
• 200g mixed salad leaves (rocket, spinach, and watercress)
• 1 large cucumber, diced
• 200g cherry tomatoes, halved
• 1 red onion, thinly sliced
• 100g kalamata olives, pitted
• 2 tbsp fresh mint leaves, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp olive oil (for cooking)

For the lamb seasoning: (or use your favourite Mingle seasoning)

• 1 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 tsp of olive oil

For the dressing:

• 4 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Mix the lamb seasoning ingredients in a small bowl. Rub the seasoning all over the lamb backstraps and let them sit at room temperature for 15 minutes.
2. Heat 1 tablespoon of olive oil in a large frying pan over medium-high heat. Cook the seasoned lamb backstraps for 3-4 minutes on each side for medium-rare, or adjust cooking time to your preferred doneness. Remove from the pan and let rest for 5 minutes before slicing thinly.
3. In the same pan, add the remaining tablespoon of olive oil and the cubed halloumi. Fry for 2-3 minutes, stirring occasionally, until the halloumi is golden and crispy on all sides. Remove from heat.
4. In a large salad bowl, combine the mixed salad leaves, diced cucumber, cherry tomatoes, and sliced red onion.
5. Add the sliced lamb, crispy halloumi cubes, and kalamata olives to the bowl.
6. Sprinkle the chopped mint and parsley over the salad.
7. In a small jar, combine all the dressing ingredients. Shake well to emulsify.
8. Just before serving, drizzle the dressing over the salad and toss gently to combine all ingredients.
9. Serve immediately

Macros per serving:

Protein: 37g | Fat: 32g | Net Carbs: 4g

What do you need to do for good health?

The truth is that good health is multi-factorial. It is a combination of our genetics and our environment.

The way we live our lives has a profound effect on our health.

As lifestyle medicine doctors we focus on 6 s’

• Sustenance (low carb high protein nutrition)
• Stress Management
• Strength
• Sleep
• Social connection
• Sunshine

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Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that 

• Improves metabolism
• Develops mindset skills 
• Provides tools to implement it easily into busy lives 

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!