Fresh and healthy family meal recipes to help boost iron levels, help restore plasma donation | national news

MISSION, Kan.And January 13, 2022 /PRNewswire/ – (Family Features) Chef Nate Appleman He knows how important it is to serve your family healthy meals – the ones they actually want to eat. Before he had his first child, he changed his eating and exercise habits and lost 85 pounds to start on a healthier path.

Now, he cooks meals for his family, including 14-year-old Oliver who was diagnosed with Kawasaki disease as a young child — an inflammation of the blood vessels that can damage coronary arteries — because a healthy lifestyle is important to help manage the disease. . Since Oliver’s diagnosis, Appleman has made it his personal mission to create awareness of Kawasaki disease and the critical need for plasma donations that many people with the disease rely on for treatment, which is why he partnered with Abbott to draw attention to the need for plasma donations.

Plasma is a powerful part of blood that supports basic body functions. It is a lifeline for thousands of immunocompromised people living with a variety of chronic and complex diseases. In fact, more than 125,000 Americans rely on medications made from plasma daily, according to the Plasma Protein Therapy Association (PPTA).

The COVID-19 pandemic has led to a serious shortage of plasma donors – average donations per center in United State Donations fell nearly 11% during the first few months of 2021 compared to the previous year, deepening the roughly 20% decline in donations in 2020 compared to 2019, according to the PPTA.

Plasma donation is a safe and relatively easy process. Since the plasma is replaced in the body in about 24 hours, it can be donated up to twice a week. With a donation that usually takes 1-3 hours, you can make a lasting impact by providing life-saving medications to patients like Oliver.

It’s a good idea to eat iron-rich foods before and after a donation, so Appleman created these fresh, nutritious recipes he loves to serve his family: Marinated steak, lemon chicken with roasted red onions and potatoes, and cheesy frittata with vegetables.

Find out where you can donate at

Tanoura Marinated Steak

Recipe courtesy of Chef Nate Appleman On behalf of Abbott


1/4 cup oil

1/4 cup fish sauce

1/4 cup rice wine and vinegar

1/4 cup water

2 tablespoons raw sugar

1 cup chopped fresh coriander

1 lemon, juice only

1 clove minced garlic

1 small Thai chile or serrano chile, minced

1/4 head of fine green cabbage

1/4 head purple cabbage fine shaved

2 carrots, thinly sliced

Skirt steak:

1 1/2 pounds trimmed steak

1/2 cup coconut milk

3 cloves garlic, minced

2 tablespoons lemon juice

1/4 cup chopped fresh coriander

2 tablespoons sriracha

salt to taste

3 cups cooked brown rice

1/2 cup ground peanuts

1 lemon, cut into quarters, for garnish

To make the vinegar: In a large bowl, combine the oil, fish sauce, rice wine vinegar, water, sugar, cilantro, lemon juice, garlic, and cayenne pepper. Stir the cabbage and carrots in the vinaigrette. Place in the refrigerator until ready to serve.

To prepare skirt steak: Marinate the meat in coconut milk, garlic, lemon juice, cilantro, sriracha, and salt to taste for at least 1 hour or up to 24 hours.

Heat the grill to a high temperature.

Grill 3-4 minutes on each side, until cooked through.

Let it rest 3 minutes.

Thinly slice the steak with the grains and serve with vinaigrette, rice and crushed peanuts; Garnish with lime wedges.

Lemon chicken with roasted red onions and potatoes

Recipe courtesy of Chef Nate Appleman On behalf of Abbott

Lemon chicken:

1 whole chicken, cut into eight pieces

1 ounce minced garlic

1/4 teaspoon granulated garlic

1/4 teaspoon paprika

1/4 teaspoon smoked paprika

1/4 teaspoon ground fennel seeds

1/4 teaspoon dried oregano

1/4 teaspoon ground coriander

1 tablespoon kosher salt


2 1/2 pounds Yukon golden potatoes

salt water



1 head of cauliflower

salt water


2 tablespoons mayonnaise

1 teaspoon tamari or soy sauce

1 tablespoon minced parsley

Roasted onions:

1 red onion



To apply:

3 ounces Castelvetrano pits or green olives, cut into quarters

5 ounces of wild watercress

1 lemon, quarters

To prepare lemon chicken: Marinate the chicken in a mixture of minced garlic, granulated garlic, paprika, smoked paprika, fennel pollen, dried oregano, cilantro, and salt. Let sit overnight.

To prepare the potatoes: Boil the potatoes in highly salted water until tender. Cool, peel and cut into 1/2-inch pieces. heart with oil for packing; Spare.

To prepare the cauliflower: cut the cauliflower into florets and stir in salted water for 1 minute; Shock in an ice bath. Remove from ice and dry. Add mayonnaise, tamari and parsley. Spare.

To prepare the roasted onions: Preheat the oven to 450°F, peel the onions and cut them into 1-inch strips. Stir with salt and oil. Roast until slightly caramelised. cold and keep.

Heat the oven to 450 degrees Fahrenheit.

Bake the chicken in the tray for about 15 minutes. Add potatoes and cauliflower. Bake for about 15 minutes, then switch oven to grill for about 10 minutes.

Squeeze the lemon over the preserved onion.

When the chicken is crispy and reaches an internal temperature of 165 F, remove it from the oven and add the onions and olives. Place the chicken, potatoes, onions, olives and cauliflower on top of the watercress and garnish with lemon.

Cheesy frittata with vegetables

Recipe courtesy of Chef Nate Appleman On behalf of Abbott

Roasted garlic:

2 heads of garlic

olive oil




2 medium shallots, sliced

8 ounces shredded and chopped broccoli

salt to taste

9 eggs

2 tablespoons fresh chopped parsley

2 ounces grated Parmigiano-Reggiano

2 tablespoons heavy cream

To prepare roasted garlic: Preheat oven to 400°F.

Cut 1/4 inch off whole heads of garlic and place the cut sides into a 1-quart casserole dish. Drizzle with olive oil and sprinkle with salt. Cover with a lid.

Bake for 35-45 minutes, until heads of garlic are tender and light brown. Let cool and then use the back of a knife to squeeze garlic from the pods.

To make the frittata: Lower the oven to 375 degrees Fahrenheit.

In a frying pan, heat the oil over medium to high heat. leeks cook until soft; Add broccoli, season with salt to taste and remove from heat.

In a mixing bowl, combine roasted garlic, shallots, broccoli, eggs, parsley, Parmigiano-Reggiano cheese, and cream; Place on a 9-inch pie plate and bake for about 20 minutes, until the frittata is brown. Remove from the oven and let it cool slightly before slicing and serving.

Michael French


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