As published on www.triathletemag.com

High-iron Thai lettuce wraps

By Melanie McQuaid

 

Jan. 3, 2007 -- Female athletes often struggle with iron deficiency. High training loads or high intensity training blocks can deplete iron stores in some females, so blood tests to check for deficiencies are a good idea. I think this may be particularly true for females training at altitude. I always supplement iron, B12, folate, zinc and antioxidants when I am training at elevation because this added training stimulus will often require me to dip into my stores to adapt. Your body is struggling to produce red blood cells while you are at altitude and if you are training hard you will constantly be destroying the new cells produced, which may create a higher demand on iron stores. If you have been feeling tired, lethargic or depressed it can mean you have anemia so you should see your doctor to see whether anaemia is a problem.

For most athletes who prefer to keep their iron stores topped up without supplements, eating lean red meat and leafy green vegetables can keep you on track. I think the most common complaint I have received about eating red meat is the hassle of preparing it. I find that preparing steak is about the easiest thing in the world… but if you want fool proof and tasty, the following recipe for Mel’s Thai Lettuce Wraps can make a gourmet out of the most novice chef and takes the guesswork out of the difference between medium and medium rare.

Buffalo is a good source of iron...

 

 

 

This recipe can be enjoyed with or without rice depending on your caloric needs at the end of the day. If I am trying to be leaner, I will eat calorically dense grains earlier in the day and stick to veggies and meat at dinner. I have included the rice recipe for those who would enjoy it with this meal.

 

2 cups grated carrot

3 cloves garlic, minced

3 tbsp Hoisin sauce

¼ cup sweet chili sauce

1 tsp sesame oil

1 head of iceburg lettuce, each leaf separated intact and rinsed

 

Rice:

 

2 cups jasmine rice

1 can coconut milk

1 stalk lemongrass

2 lime leaves

2 cups water

 

To make the rice, place all the ingredients in a saucepan and turn heat on med/high until the mixture comes to a slow boil. Cover, turn to minimum heat and cook until all liquid is absorbed. The coconut milk does encourage the rice to stick so you may want to stir it a few times during cooking.

For the filling, sweat the onion in the sesame oil until translucent and add the ground meat. Brown the meat completely as the flavor is improved if the meat is seared in the pan and cooked all of the way through. Add the ginger and garlic and cook 2 more minutes. Remove from heat. Add the carrots, peppers, hoisin sauce and sweet chili sauce and mix thoroughly.

Serve in a large bowl with lettuce piled up like tortillas. Fill each lettuce cup with two to three spoonfuls of meat and vegetables (and rice if desired) and wrap like a burrito. I like to use two lettuce cups per wrap for added crunch. Enjoy!

 

TrackBack URI for this entry