RECIPES, MENUS, AND CULINARY STRATEGIES

TO LOWER IRON IN YOUR DIET

Dr. Kristina Lewis, ND

Please enjoy reading a sample from:

RECIPES, MENUS, AND CULINARY STRATEGIES

TO LOWER IRON IN YOUR DIET

Dr. Kristina Lewis, ND

Copyright © 2019 Hemochromatosis Help

All rights reserved. No portion of this book may be reproduced in any form without permission from the
author, except as permitted by U.S. copyright law. For permissions contact info@hemochromatosishelp.com.

First Edition

ISBN: 978-0-9979790-3-9

Visit the author’s websites at www.hemochromatosishelp.com and www.myhemochromatosishelp.com.

Note: Medical knowledge is constantly changing. Although every precaution has been taken to verify
the accuracy of the information contained herein, the author assumes no responsibility for any errors or
omissions. No liability is assumed for damages that may result from the use of information contained within.
This book is not intended as a substitute for the medical advice of physicians or licensed dieticians. The reader
should regularly consult a physician in matters relating to his or her health and particularly with respect to
any symptoms that may require diagnosis or medical attention.

It is the reader’s responsibility to determine the value and quality of any recipe or instructions provided for
food preparation and to determine the nutritional value and safety of the preparation instructions. The recipes
presented are intended for educational purposes and for use by persons having appropriate technical skill,
at their own discretion and risk. Consuming raw or undercooked food may increase your risk of foodborne
illness. All readers who are taking any form of prescription medication should consult with their physicians
before making any changes to their current eating habits.

All interior photographs are by Eric Lewis and Kristina Lewis.

Cover photo by Taylor Kiser on Unsplash (https://unsplash.com/@foodfaithfit)

Publishing services provided by Archangel Ink

 CONTENTS

Foreword 1 Tofu Breakfast Scramble 124

Introduction 3 Slow-Cooker Oatmeal 125

Part 1: Essentials of a Hemochromatosis Diet 7 Frozen Steel-Cut Oatmeal 126

Chapter 1: Moving the Theory into the Kitchen 9 Low-Iron Muesli 127

Chapter 2: Grains and Legumes 13 Breakfast Blueberry Baked Oatmeal 128

Chapter 3: Meat, Poultry, and Seafood 35 Overnight Berry French Toast 129

Chapter 4: Dairy and Eggs 43 Banana Rice Flour Pancakes 130

Chapter 5: Fruits and Vegetables 49 Green Tea Waffles 131

Chapter 6: Nuts and Seeds 69 Sausage, Cheese, and Potato

Breakfast Muffins 132
Chapter 7: Herbs, Spices, Sweeteners,
and Condiments 75 Ham and Mushroom Quiche 133

Chapter 8: Beverages 89 Refreshing Yogurt Fruit Bowl 134

Part 2: Tools for a Hemochromatosis Lifestyle 93 Salads 136

Chapter 9: Reading Labels and Arugula-Cabbage Salad 138

Grocery Shopping 95 Cottage Cheese and Spinach Salad 139
Chapter 10: Stocking the Green Salad with Almonds and Brown Rice 140
Hemochromatosis Kitchen 101 Five-Spice Coleslaw 141
Chapter 11: Menu Planning for the Apple, Beet, and Cheese Salad 142
Hemochromatosis Diet 105 Avocado Egg Salad 143
Chapter 12: Sample Weekly Menus 109 Fried Egg Salad with Bacon and
Part 3: The Recipes 115 Spiced Potatoes 144

Notes for All Recipes 116 Simple and Safe Fruit Salad 145

Breakfasts 118 Appetizers and Sides 146

Hard-Boiled Eggs 120 Green Onion Bean Dip 148

Oven-Baked Bacon 121 Asian Spring Rolls 149

Baked Eggs in Avocado 122 Southern Pimento Cheese 150

Indian Omelet 123 Baked Zucchini Bites 151

 Crispy Corn Cakes 152
Quinoa Sausage Balls 153
Polyphenol Spiced Nuts 154
Quick Green Beans  155
Sautéed Summer Squash 156
Roasted Broccoli and Cauliflower 157
Crispy Green Beans 158
Roasted Potatoes 159
Phytate-Preserving Cooked Grains  160
Basic Brown Rice 160
Basic Quinoa 161
Spaghetti Squash 163
Cheesy “Egg Cake” Casserole 164
Breads and Doughs 166
Irish Soda Bread 168
Blueberry, Zucchini, and Banana Oat Muffins 169
High-Phytate Bran Muffins 170
Low-Iron Pizza Crusts  171
Wheat Pizza Crusts 171
Cauliflower Pizza Crust 172
Potato Pastry Dough 173
Homemade Corn Tortillas 174
Indian Paratha Flatbread 175
Digestive Biscuits with Oats 176
Southern Corn Bread 177
Sauces, Dressings, and Spice Blends 178
No-Cook Marinara Sauce 180
Turmeric Yogurt 184
Vinegar-Free Homemade Mayonnaise 185
Hemochromatosis Salad Dressings  186
Turmeric Goddess Salad Dressing 186
Ginger-Pepper Salad Dressing 187
Asian Peanut Salad Dressing 187
Dill-Feta Salad Dressing 188
Chinese Five-Spice Blend 189
Italian Herb Blend 189
Beef Entrées 190
Coffee Pot Roast 192
Italian Meatballs 193
Philly Cheesesteak Bowl 194
Aussie-Inspired Meat Pie 195
Polyphenol Slow-Cooker Beef 196
Steak Salad with Coffee, Feta,
and Green Beans 197
Chicken, Turkey, and Pork Entrées 198
Easy Chicken and Stock 200
Curried Chicken Salad 201
Buttermilk–Green Tea Roasted Chicken 202
Vietnamese Pho Chicken Soup 203
Chicken-Mushroom Pie 205
Green Tea Chicken Sticks 207
Blueberry Salad with Grilled Turmeric Chicken 208
Fried Millet with Broccoli, Turkey,
and Turmeric 209

Low-Iron Pesto 181 Turkey-Zucchini Burgers with Mozzarella  210

Garlic and Oil Spaghetti Sauce 182 Crispy Pork Chops 211

Indian Raita 183 Mexican-Style Pulled Pork 213

 Asian-Style Pulled Pork 214
Sausage-Pesto Lasagna Rolls  215
Seafood Entrées 216
Baked Shrimp with Cauliflower and Potatoes 218
Thai Green Curry with Shrimp 219
Garlic Shrimp with Spaghetti Squash 220
Japanese Ochazuke 221
Hemochromatosis Fish Tacos 222
Judy’s Salmon Patties 223
Baked Salmon Muffins 224
Coffee-Rubbed Salmon 225
Desserts and Beverages 238
Five-Spice Rice Pudding 240
Hemochromatosis Oatmeal Cookies  241
Beautiful Berry Bars 243
Banana, Coffee, and Peanut Butter Smoothie 244
Green Tea, Berry, and Banana Smoothie 245
Ginger-Peach Smoothie 246
Purple Iced Tea 247
Hemochromatosis Coffees 248
Turmeric Coffee Delight 248
Ginger Qishr Coffee 248

Vegetarian and Vegan Entrées 226 Coconut Spice Coffee 249

Phytate-Saving Oven-Cooked Beans 228 Fall Harvest Coffee 249

Appendixes 251
Bean Frittata 230
Appendix 1: The Best and Worst Foods
Beans-and-Rice Burgers 231
to Eat for Hemochromatosis 253
Split Pea and Mint Soup 232
Appendix 2: Modifying Recipes for Special
Crispy Tofu Lettuce Bowl 233 Dietary Considerations 263
Thai Peach Curry 234 Appendix 3: FAQs Regarding Enriched
Soba Noodles with Walnuts and Green Peas 235 Grains and Cooking Legumes 267
Stuffed Portobello Mushrooms with Appendix 4: International Laws Regarding
Quinoa and Cheese 236 Enriched and Fortified Foods 273
Cauliflower Steaks  237 Appendix 5: Nutritional Information
for All Recipes 281
Where to Learn More 291
About the Author 293
References 295
 Index of Tables:
Table 2.1: Iron Content of Cooked Grains 23
Table 2.2: Iron Content of Flours 24
Table 2.3: Iron and Calcium Content of Legumes 31
Table 3.1: Iron Content of Red Meat, Poultry, Pork, and
Game Meat 39
Table 3.2: Iron and Calcium Content of Seafood 41
Table 4.1: Iron and Calcium Content of Dairy
Products 47
Table 4.2: Iron and Calcium Content of Nondairy
Milks 48
Table 5.1: Fruits and Vegetables Highest in
Polyphenols 61
Table 5.2: Iron, Calcium, Vitamin C, and Carotenoid
Content of Fruits 62
Table 5.3: Iron, Calcium, Vitamin C, and Carotenoid
Content of Vegetables 64
Table 5.4: Iron, Calcium, Vitamin C, and Carotenoid
Content of Green Beans and Peas 67
Table 5.5: Iron, Calcium, Vitamin C, Carotenoid, and
Oxalate Content of Leafy Greens 68
Table 6.1: Iron, Calcium, Polyphenol, and Phytate
Content of Nuts and Seeds 73
Table 6.2: Iron and Calcium Content of Nut and Seed
Butters 74
Table 7.1: Iron and Beta-Carotene Content and Polyphe-
nol Ranking of Herbs and Spices 85
Table 7.2: Acid Levels of Common Condiments 88
Table 9.1: United States RDI Nutrition Label
Amounts 100
 FOREWORD
In our family, my wife, Kristina, is the cook. She
may not have any formal culinary training, but
she does have a joyful way of making delicious
and nutritious meals for our two children and us.
When she has time to sit down and create a meal,
I know we are in for something special. And when
life gets busy and she has to wing it, she can pull
things from our fridge, freezer, or pantry to create a
wonderful dinner out of randomness.
Not only is she great in the kitchen, but Kristina
is also an extremely smart and well-trained natu-
ropathic doctor who is an expert in nutrition and
health. What a great one-two combo—I’m truly a
lucky guy!
When we first realized I had hemochromatosis,
Kristina made it her mission to take her combined
passion for health and cooking and figure out ways
to lower the iron in my meals. If you’ve read my
book, Holistic Help for Hemochromatosis (which
Kristina was very involved with), you know that
how we combine our foods and nutrients is the key
to balanced eating with iron overload.
Kristina beautifully organizes all the informa-
tion we’ve learned from researching the dietary
considerations for iron overload and brings it right
into the kitchen, where it is needed most. Taking
the theory and putting it into practice—this is what
will make a difference in the health of a person
with hemochromatosis.
This cookbook is the culmination of a lot of
experimentation in the kitchen and is a how-to
companion guide to my book, containing straight-
forward, everyday strategies that you can use on
an ongoing basis.
However, Kristina didn’t just want to create
meals that were good solely for iron overload. She
also wanted foods that the whole family could
enjoy, foods that tasted delicious and that were
balanced in other nutrients as well.
One of the most emotional aspects of being
diagnosed with hemochromatosis is the feeling
that you can no longer enjoy the foods you have
eaten for a lifetime. There are so many classic
meals we all adore that happen to have iron in
them. While dietary modification is important,
especially if your case of iron overload is severe,
you don’t have to eat a strict, limited, or boring
diet! Kristina has found ways to create the same
level of quality and deliciousness we are accus-
tomed to while also making the dishes low in iron.
The recipes and tips in this book make for easy,
healthy, and iron-friendly meals.
Perfection should not be the goal when it comes
to an iron-lowering diet, as it can easily turn into
a madness-provoking exercise. As with any diet,
it’s easy to take it too far. One thing to always
remember with hemochromatosis is that phle-
botomy can strongly reduce the iron in your body,
1
so for many of us there is wiggle room in what we
can eat and how strict we need to be with our food
choices.
Kristina’s book provides an empowering way to
take charge and regain some control of your own
health outcomes. Considering the overall quality
of life, one of the most important aspects of diet
is the enjoyment of meals and the feeling that you
can still eat some of your favorite foods.
2  COOKING for HEMOCHROMATOSIS
In the pages that follow, Kristina will show you
how to achieve balance, all while helping you
create mouthwatering meals for you and your
family.
Happy eating!
—Eric Lewis, ND, author of Holistic Health for
Hemochromatosis
 INTRODUCTION
Since finding out you have hemochromatosis, have
you been standing in your kitchen opening the
fridge, then closing it again, wondering what to
eat?
“What should I eat? What can I eat? What
has iron? Is this okay? I don’t remember. I’m so
confused. Maybe I’ll just not eat anything. Or I’ll
just eat whatever I want. I don’t know what to do.”
If this sounds familiar, this book is for you.
Using This Book as a Companion Guide
My husband’s book, Holistic Help for
Hemochromatosis, was written with the goal
of pulling together the research and creating a
framework for understanding how iron influences
health and how diet and supplements can play a
role in iron overload.
While Holistic Help for Hemochromatosis talks
a lot about food choices, it doesn’t specifically
include detailed day-to-day menus or specific
recipes. Cooking for Hemochromatosis has been
written as a companion book, a how-to manual
filled with practical cooking techniques and
real-world examples of how to implement iron-re-
ducing principles in your meals. The goal of this
book is to put the science and theory of that book
into concrete action steps you can follow in your
kitchen.
Because this is a companion guide to Holistic
Help for Hemochromatosis, there are instances
in this book I’m going to assume you’re already
familiar with the subject matter from that book.
For example, this book does not define hemochro-
matosis or go through the science of iron overload,
as that is covered in great detail in the other book.
Instead, this book is aimed at getting you into the
kitchen! If you haven’t read (or if it’s been a while
since you read) Holistic Help for Hemochromatosis,
you’ll want to have it handy to fully understand the
rationale, concepts, and terminology in this book.
More Than Just a Cookbook
Cooking for Hemochromatosis is much more
than a cookbook. Think of it as a comprehensive
guidebook to cooking with iron overload.
What’s the difference?
Well, it’s kind of like that saying about teaching
a person to fish versus giving them a fish. I could
just give you a list of recipes to follow exactly, but
then I wouldn’t be giving you the tools to deal with
the inevitable culinary challenges that come with
preparing your favorite family holiday dishes or
another meal that isn’t listed verbatim in this book.
There’s a lot of diversity in how people eat, and this
book has a worldwide audience, so a list of recipes
alone will not be enough to help everyone in every
situation.
3
 Instead, this book aims to give you techniques,
ideas, and concepts about how to think about
preparing meals when you have iron overload. Yes,
there are many actual recipes (over one hundred!),
but there’s also plenty more, including detailed
analysis of common foods, guides for reading
labels and grocery shopping, and advice for
applying these ideas to your own recipes.
Guiding Principles
No matter where in the world you live or what
your normal diet looks like, you and everyone
else reading this book have one thing in common:
a desire to reduce the iron absorbed from food.
Therefore, the foremost purpose of this book is to
teach you how to cook and eat in ways that reduce
iron.
Because of the wide range of ways people
choose to eat, I can’t promise that every recipe will
work for every person. In order to create a diverse
cookbook that provides the most benefit for the
greatest number of people, I’m inevitably going to
include ingredients in some recipes that some of
you won’t agree with.
Rather than subscribing to a particular style
of eating, I’ve tried to keep the primary goal (iron
reduction) in mind at all times, then provide a
diverse selection of meal ideas to cover many
tastes and styles of eating.
My hope is that everyone can find at least some
recipes that work for them, and if not, that they
can substitute and modify them to best fit their
4  COOKING for HEMOCHROMATOSIS
particular dietary needs. If you do follow specific
dietary guidelines (e.g., low-fat, vegetarian, or
gluten-free, to name a few), you’ll want to visit
appendix 2, where I have provided information on
how to modify recipes to fit your unique needs.
Finding the Balance
The idea of good versus bad foods contributes
to a mind-set we see often in our private naturo-
pathic medical practice, something my husband
and I call “food fear.” People from all walks of life
and with all types of medical conditions become
fixated on ingredients being either good or bad
and can become obsessed with details, rules, and
restrictions.
As much as possible, I want to help you find
that happy medium where your focus is less about
“avoiding something bad” and more about “eating
something good”—something that boosts your
health, provides joy, builds you up, and tastes deli-
cious. I find that as long as they’re making good
choices most of the time, many people can have a
comfort meal now and again and not fundamen-
tally have any problems in their overall health.
That being said, if you have severe iron
overload, if you are suffering from significant organ
damage, or if your physician or nutritionist has put
you on a strict diet, please do not disregard his or
her recommendations for the general guidelines
found in this book. The sample menus and recipes
are designed with mild to moderate cases of iron
overload in mind. If you have a severe case, please
exercise caution and be smart about the choices
you make. In all cases, please do not let the dietary
suggestions in this book replace any advice you
have been given by the physician or health-care
provider who knows your situation and is in charge
of your care.
Remember, Not All Iron Is Bad
Hemochromatosis is different from many other
conditions in that it’s more about the total body
accumulation and the big-picture choices and less
about having to be “correct” at every single meal.
For example, someone with celiac disease must
avoid all gluten at all times. A single bite of food
containing gluten can make them ill. Likewise,
a diabetic needs to monitor their blood sugar at
all times, as glucose levels can get out of control
quickly if not watched.
Hemochromatosis is different. Even for
someone with hemochromatosis, some iron is
still necessary for the blood to carry oxygen to
cells, and a completely iron-free diet is not only
unhealthy but also impossible.
With iron overload, it’s the small daily choices
that can really add up. By lowering a single meal
from 10 mg of iron to only 3 mg, and doing this
over and over each time you eat, the total milli-
grams of iron saved really adds up over the weeks,
months, and years.
A Note to My International Readers
Because nearly half the readers of our website
Hemochromatosis Help come from outside the
United States, it is important that this book is
useful to both an American and an international
audience.
All the recipes and figures include both imperial
(US) and metric measurements. (Not in a conver-
sion chart in the back, but right there on the page
to view while you’re cooking.) You’ll also find an
extensive discussion of country-specific topics
throughout the book, especially in appendix
4. Throughout the text, I’ve tried to point out
alternative names for ingredients to eliminate
cross-cultural confusion wherever possible. And
finally, I’ve challenged myself to include recipes
from around the world, not just relying on the
typical fare you might expect from an American
cookbook. I hope that my international readers
will feel as included and welcomed into this
community as those from my home country. As my
husband likes to say, we are all in this together!
What to Expect from Cooking
for Hemochromatosis
Before we dive in, let’s quickly examine the
structure of this book. My goal is to give you tools
to create a successful and personalized diet that’s
best for you.
Part 1 outlines the basics of how to evaluate
food groups for a hemochromatosis diet. I walk you
through the main food groups (grains, legumes,
Introduction  5
meats, dairy, fruits, vegetables, and so on), giving
a framework for how to think about the foods that
make up your diet as well as detailed discussion of
specific foods in each category.
In part 2, I discuss step-by-step strategies for
menu planning, including tips for grocery shopping
and reading labels. I’ve also included four sample
weekly menus for various dietary preferences or
requirements.
Part 3 presents the recipes themselves. I’ve
provided a wide range of options, covering cate-
gories from breakfast to dessert. The entire family
can enjoy these recipes, no matter their iron status,
6  COOKING for HEMOCHROMATOSIS
so there’s no need to prepare a separate meal for
the non-hemochromatosis diners. And if this is
your first foray into cooking for hemochromatosis,
don’t worry—I’ve purposely developed recipes that
are simple, familiar, and forgiving. Don’t be afraid
to learn as you go in the cooking process.
Finally, there’s an extensive appendix section
at the end of the book for further reading, covering
important topics like iron-enrichment laws
and summaries of the best and worst foods for
hemochromatosis.
Let’s get started!
 CHAPTER 1
MOVING THE THEORY INTO THE KITCHEN
The most important part of this book lives here, Introducing the Cast of Characters
in the chapters of part 1. Everything that follows,
In hemochromatosis, too much iron is absorbed
including the recipes and the sample menus, is the
from food. So the goal of a hemochromatosis diet
direct result of the research that went into these
should be to absorb less iron from meals. But
first eight chapters.
iron itself is only part of the story. Foods contain a
You may be tempted to skip right past all
myriad of nutrients and chemical constituents that
this science—the charts, the numbers, the weird
may enhance, block, or do nothing to the iron in
words—and go to the fun part, the recipes. But I
the meal.
encourage you to give it a chance. I promise we’ll
Similar to a cast of characters you might find
get to the delicious food soon!
at the beginning of a complex novel, this book
Understanding the information in part 1 will
starts with a list of nutrients I’ve nicknamed the
not only help the rest of the book make a lot more
“Six Substances,” important chemical compounds
sense (e.g., it will explain what might otherwise
found in a wide range of foods that play important
seem like an unusual choice of ingredient in a
roles in iron metabolism.
recipe), but it also accomplishes a primary goal
These main characters, along with a few
of mine in writing this book—to empower you to
important supporting actors, can be typecast into
create and adjust your own recipes.
three roles when it comes to iron absorption in
If I can help just one of you breathe new life into
hemochromatosis: (1) the “villain” (iron), (2) the
a beloved family-favorite recipe, unmade since
“henchmen” (the iron enhancers), and (3) the
you learned it had too much iron, allowing it to be
“heroes” (the iron blockers).
safely enjoyed once again, I will consider this book
Let me introduce you to them now.
a success.

9
The Six Substances* Iron Blockers: The Heroes

Dietary Iron: The Villain 4. Phytates

1. Iron
Some foods have a lot of iron, some have
none, and most are in the middle. Knowing if a
food contains iron and having a sense if it’s a large
amount or a small amount is a great starting point.
Identifying if the iron is heme or non-heme iron, as
well as if it’s naturally occurring or from a synthetic
enriched food, can further help you understand a
food.
Iron Enhancers: The Henchmen
2. Vitamin C and Acids
Any vitamin C-rich or acidic food (e.g., vinegar,
cooking wine, fermented foods, or citric acid) can
enhance the absorption of iron from food.
3. Carotenoids
Found in colorful fruits and vegetables,
beta-carotene and its related carotenoids (includ-
ing lycopene, lutein, and zeaxanthin) can also
increase the absorption of iron from food.
Found primarily in grains and legumes, these
natural parts of plant foods can bind to iron and
prevent iron from being absorbed from a meal.
5. Polyphenols
Found in fruits and vegetables, herbs and
spices, and coffee and tea, these health-promoting
antioxidant nutrients also prevent iron from being
absorbed.
6. Calcium
Present in dairy and many other foods, calcium
is the only known natural substance that blocks
heme (or animal-based) iron from the diet. In
addition, calcium also blocks the absorption of
non-heme iron.
The Supporting Cast
There are a few additional substances that also
block iron absorption, including phosvitin in eggs,
oxalates in some leafy greens, and an unnamed
factor in soy protein. These components don’t span
entire food groups the way the Six Substances
do; however, they do play an important role, and
sometimes they steal the show.

*  For more details about the science of how all these substances influence iron, you may wish to reread the chapters devoted
to each topic in Holistic Help for Hemochromatosis. Also, to be clear, iron, vitamin C, and carotenoids are not evil, dangerous
substances to avoid. As I discussed in the introduction, iron is not all bad, and you need all these substances to be healthy. I use
the terms “villain” and “henchmen” above as a way to give these characters a personality to help you remember them better,
but the reality is, of course, much more nuanced.

10  COOKING for HEMOCHROMATOSIS

Using the Six Substances to Since foods are so complex, you may be
Lower Iron Absorption wondering how you’re ever going to be able to
keep it straight. How do you turn the chemical
Here’s an example of how these characters
compounds in the Six Substances into a list of
might play out in real life:
foods to buy at the grocery store?
When eating a food high in the villain iron,
That’s what I’m here to show you.
combine it with a hero food that can block the
iron’s absorption. This can prevent the iron from How to Turn the Six Substances
actually getting into your body. into a Grocery List
When eating a food high in the villain iron, do
Foods can be grouped into families, and just
not combine it with the henchmen foods that will
like real families, food families tend to share some
increase iron absorption.
common traits. For example, people in your family
If your meal doesn’t have a lot of iron in it,
may tend to share traits like eye color or height. A
then you don’t have to worry as much about the
food family also has shared traits in terms of which
henchmen or the heroes.
Six Substances are most commonly found in the
Sounds simple. Except in practice, the Six
food group (e.g., fruits tend to have vitamin C;
Substances don’t live out their lives as isolated
meat tends to have iron). Learning which traits go
entities. They exist as interwoven components of
with which food group makes knowing what to buy
real foods. Foods, just like a good character from
at the grocery store much easier.
a novel, are rarely all good or all bad. The most
Just like real families, however, there are always
interesting and realistic characters (and foods)
exceptions. Your short blue-eyed uncle might not
have a mixture of qualities that make them too
share the characteristics of being tall and brown-
complicated to fit into one neat category.
eyed common to the rest of his family. The same
For example, you’ve probably never sent a text
thing happens in food families—for every food
message to a family member saying, “I’m going to
group, there are always some foods that don’t
pick up some heme iron and a bit of calcium and
quite fit the mold. This is actually great news, as it
vitamin C at the store on my way home from work.
means that even food groups generally regarded as
Do you need me to pick up some polyphenols,
challenging for hemochromatosis may have indi-
too?”
vidual members that can be eaten without worry.
Instead, you might write, “I’m going to buy two
To help you gain mastery over your hemochro-
steaks, a container of yogurt, and a bag of oranges.
matosis diet, chapters 2–8 are going to discuss
Did you want me to get more coffee while I’m out?”
each main food family with all of this in mind. Each

Chapter 1: Moving the Theory into the Kitchen  11

chapter starts with sharing the most common
substances you might expect to see when meeting
a food from a particular group for the first time. I’ll
list the strongest family traits (i.e., which of the Six
Substances to consider for the group as a whole)
A PREVIEW OF CHAPTERS 2–8
Chapter 2: Grains and Legumes. While these
foods do have some calcium and polyphenols,
the most important factors to consider with these
foods are their iron and phytate levels.
Chapter 3: Meat, Poultry, and Seafood. These
foods contain iron (heme and non-heme) in
varying amounts. Seafood may also contain
calcium.
Chapter 4: Dairy and Eggs. This category is most
relevant for calcium (in dairy) and phosvitin (in
eggs).
Chapter 5: Fruits and Vegetables. Most fruits
have almost no iron in them. What matters when
thinking about fruits are the potentially high
levels of vitamin C and carotenoids that may influ-
ence other foods in the same meal. Vegetables
may contain iron, polyphenols, calcium, vitamin
C, and carotenoids, making them one of the most
complex food groups to consider.
12  COOKING for HEMOCHROMATOSIS
and follow up with a conversation about individual
members of this group (including identifying the
outliers). I’ll conclude with a recommendation
of which members of this family to invite to your
low-iron dinner table.
Chapter 6: Nuts and Seeds. These foods contain
iron, they may also be very high in protective
phytates and polyphenols, and they sometimes
have calcium.
Chapter 7: Herbs, Spices, Sweeteners, and Con-
diments. These foods may contain polyphenols,
may have their own iron, and, in the case of some
condiments, can be a significant source of acids.
Chapter 8: Beverages. Polyphenols are what’s
most important when it comes to coffee and tea.
These polyphenolic, tannin-rich beverages might
not always be part of the meal itself, but they can
help modulate the effects of the rest of it.
The following pages include examples
of the tables and recipes found in
Cooking for Hemochromatosis.

These sample pages are for illustrative

purposes only and do not appear
in the order they occur in the
complete 314-page book.
 Table 5.3: Iron, Calcium, Vitamin C, and Carotenoid Content of Vegetables16

This table details the iron, calcium, vitamin C, and carotenoid levels in common vegetables. Values for green
beans and peas are found in Table 5.4, and values for leafy greens are located in Table 5.5.

Carotenoids
Vegetables per 3.5-oz Iron Calcium Vitamin C Beta- Lutein +
(100-g) Portion (mg) (mg) (mg) Lycopene
Carotene Zeaxanthin
(mcg)
(mcg) (mcg)
Artichokes, globe or
0.61 21 7.40 8 0 464
French, cooked

Asparagus, cooked 0.91 23 7.70 604 30 771

Asparagus, raw 2.14 24 5.60 449 0 710

Beets, cooked 0.79 16 3.60 21 0 0
Broccoli, cooked 0.67 40 64.90 929 0 1,080
Broccoli, raw 0.73 47 89.20 361 0 1,403
Brussels sprouts, cooked 1.20 36 62 465 0 1,290
Cabbage, green, cooked 0.17 48 37.50 48 0 27
Cabbage, green, raw 0.47 40 36.60 42 0 30
Cabbage, red, cooked 0.66 42 10.80 20 0 0
Cabbage, red, raw 0.80 45 57 670 20 329
Carrots, cooked 0.34 30 3.60 8,332 0 194
Carrots, raw 0.30 33 5.90 8,285 1 256
Cauliflower, cooked 0.32 16 44.30 7 0 29
Cauliflower, raw 0.42 22 48.20 0 0 1
Celery, raw 0.20 40 3.10 270 0 283
Corn on the cob, cooked 0.55 2 6.20 1 0 43
Cucumber, raw 0.28 16 2.80 45 0 23
Eggplant, cooked 0.25 6 1.30 22 0 0

64  COOKING for HEMOCHROMATOSIS

 SEAFOOD ENTRÉES

Not all seafood is appropriate for hemochromatosis meals. Raw and undercooked seafood is to be avoided,
and some seafood options are higher in iron than any other foods.

However, many excellent options for low-iron eating can be found in this family. Whitefish, shrimp, and
salmon are all great options to explore.

The recipes to follow include a Japanese fish soup, a twist on fish tacos, a flavorful Thai shrimp curry, and a
salmon classic from my childhood.

CONTENTS

Baked Shrimp with Cauliflower Hemochromatosis Fish Tacos  222

and Potatoes  218
Judy’s Salmon Patties  223
Thai Green Curry with Shrimp  219
Baked Salmon Muffins  224
Garlic Shrimp with Spaghetti Squash  220
Coffee-Rubbed Salmon  225
Japanese Ochazuke  221

216  COOKING for HEMOCHROMATOSIS

225

222

218

221
219
 SAUCES, DRESSINGS, AND SPICE BLENDS

Most conventional sauces and salad dressings are full of vinegar or lemon juice, a sure-fire way to enhance
the iron absorption of any meal. The following recipes explore alternatives that eliminate the acidic compo-
nent but maintain the flavor.

Feel free to be creative in how you use these recipes. They may be used as salad dressings, toppings for pizza
or pasta, spreads for sandwiches, sauces for roasted meats, dips for appetizers, or spices to take your cooking
game up a notch. Most take five minutes or less to create!

CONTENTS

No-Cook Marinara Sauce  180 Hemochromatosis Salad Dressings   186

Turmeric Goddess Salad Dressing  186
Low-Iron Pesto  181
Ginger-Pepper Salad Dressing  187
Garlic and Oil Spaghetti Sauce  182
Asian Peanut Salad Dressing  187
Indian Raita  183 Dill-Feta Salad Dressing  188

Turmeric Yogurt  184 Chinese Five-Spice Blend  189

Vinegar-Free Homemade Mayonnaise  185 Italian Herb Blend  189

178  COOKING for HEMOCHROMATOSIS

184 189

183

189
BAKED EGGS IN AVOCADO
This recipe makes a satisfying and filling breakfast to start your day. Don’t worry if your avocado is overripe—this recipe will
still turn out just fine!
Makes 2 servings
Prep time: 5 minutes
Cook time: 15 to 20 minutes
1 large avocado
Salt and black pepper, to taste
Curry powder, to taste (optional)
2 large eggs
1 tablespoon (3 g) fresh cilantro,
finely chopped
Olive oil, to taste
Why This Recipe Works for
Hemochromatosis
• Maximum 1.6 mg iron per
serving.
• Iron is blocked by the:
◦◦ polyphenols in curry powder;
◦◦ phosvitin in eggs.
• Because of the carotenoid levels
in the avocados, be cautious
about pairing this recipe with a
high-iron dish.
122  COOKING for HEMOCHROMATOSIS
Preheat the oven to 425°F (220°C).
Slice the avocado in half and remove the pit. Slice a small section from the back
of each half to make a flat surface in the skin, then place both halves, flesh-side
up, on a small rimmed baking sheet lined with foil. Using a spoon, carefully
scoop out some of the flesh to make a little more space for the eggs, but don’t
go all the way to the skin. Place the scooped-out avocado flesh in a medium
bowl and set aside.
Sprinkle the salt and pepper and curry powder (if using) on both avocado
halves. Carefully break an egg into each half, being sure not to break the yolks.
Sprinkle some additional salt and pepper and curry powder (if using) on the
eggs if desired.
Bake the avocado halves for 15 minutes for a poached egg (with a runny yolk),
or 18 to 20 minutes if you prefer your eggs more solid.
While the eggs are baking, add salt, the cilantro, and olive oil to the reserved
avocado. Mash lightly to make a topping for the eggs.
Once the eggs are done, remove them from the oven and let them sit 1 minute.
Place each avocado half in a bowl. Scrape up any crispy eggs that remain on
the baking sheet and add them to each bowl for an extra crunch. Top the eggs
with the avocado-herb mixture and eat with a spoon.
Notes
• If you’ve ever cut open an avocado only to realize it was too hard and not
ripe yet, this is a great way to salvage it. After being baked, the avocado
will end up perfectly soft, no matter how it starts out.
• Don’t be tempted to skip lining the baking sheet with foil; this recipe can
create a very stubborn baked-on mess that takes a lot of elbow grease to
clean. Trust me on this one.
• Instead of the avocado-herb topping, consider using Turmeric Yogurt (page
184).
BLUEBERRY SALAD WITH GRILLED TURMERIC CHICKEN
This fun mixture of flavors makes for a colorful salad: beautiful blueberries with fresh green lettuce, pure white cheese, and
bright-orange grilled chicken.
Makes 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
1 pound (450 g) chicken breasts, cut
into 1-inch (2.5-cm) thick strips
Salt and black pepper, as needed
1 teaspoon ground turmeric
½ teaspoon curry powder
5 tablespoons (75 ml) olive oil,
divided
4 lightly packed cups (120 g) coarsely
chopped butterhead lettuce
1 cup (144 g) fresh blueberries
½ cup (60 g) pecan halves
2 ounces (58 g) feta or blue cheese,
crumbled
208  COOKING for HEMOCHROMATOSIS
Season the chicken with the salt and pepper.
In a small bowl, make a paste with the turmeric, curry powder, and 1 table-
spoon (15 ml) of the oil. Coat the chicken strips in the paste and set them aside.
Preheat the grill, electric grill, or stovetop grill pan to medium-high heat (400°F
[200°C]). Spray it with cooking spray then add the chicken and cook 5 to 7
minutes per side (or 5 to 7 minutes total with a two-sided electric grill) until the
chicken reaches an internal temperature of 165°F (74°C).
Fill 4 salad bowls with the lettuce and coat it with the remaining 4 tablespoons
(60 ml) oil, then top with the chicken strips, blueberries, pecans, and cheese.
Why This Recipe Works for Hemochromatosis
• Maximum 1.6 mg iron per serving.
• Iron is blocked by the:
◦◦ phytates in pecans;
◦◦ polyphenols in turmeric, curry, blueberries, and pecans;
◦◦ calcium in cheese and pecans.
• Iron is not enhanced because:
◦◦ the vegetables recommended are low in vitamin C and carotenoids;
◦◦ this recipe does not use a vinegar-based salad dressing.
SPLIT PEA AND MINT SOUP
This beautiful green soup is low in iron but rich in protein, making it a great lunch. Serve it with a slice of Irish Soda Bread
(page 168) or a salad. The mint brings a freshness to the overall flavor that is really pleasant. Thanks to Peter from the UK
for this recipe idea!
Makes 8 (1-cup [240-ml]) servings
Prep time: 5 minutes
Cook time: 1 hour, 20 minutes
⅓ cup (66 g) dried green split peas
3½ cups plus 1 to 2 tablespoons (855
to 870 ml) water, divided
1 tablespoon (15 ml) olive oil
2 medium onions, coarsely chopped
3 cloves garlic, minced
5 cups (1.2 L) vegetable stock or
water
½ teaspoon salt, plus more as
needed
¼ teaspoon black pepper, plus more
as needed
2 green tea bags
10 ounces (280 g) fresh or frozen
green peas
10 to 20 fresh mint leaves, plus more
as needed
Milk or cream (optional), to taste
232  COOKING for HEMOCHROMATOSIS
Put the split peas and 3½ cups (840 ml) of the water in a large pot over high heat. Bring
the split peas to a boil, then reduce the heat to medium and simmer, uncovered, for 30
to 40 minutes, until the split peas are tender and most of the water is absorbed. Scoop
the cooked split peas from the pot into a small bowl.
In the same large pot over medium heat, combine oil, onions, and the remaining 1 to 2
tablespoons (15 to 30 ml) water. Cook the onions for 5 minutes, then add the garlic and
cook 2 additional minutes, stirring frequently.
Add the split peas, vegetable stock, salt, and pepper and bring the mixture to a boil over
high heat. Reduce the heat to medium, add the green tea bags, stir, and simmer, uncov-
ered, for 5 minutes.
Add the green peas and mint, and adjust the temperature as needed to keep the soup at
a gentle simmer for 10 to 15 minutes.
Remove the pot from the heat, remove and discard the green tea bags, and let the soup
cool for 10 minutes.
Puree the soup using a blender or immersion blender. Season the soup with additional
salt, pepper, and/or mint to taste. Add the milk (if using) to make a creamy soup.
Serve the soup garnished with an additional mint leaf.
Notes
• Use nondairy milk to make this soup vegan.
• If you aren’t vegetarian, chicken stock will also work well in this recipe.
• For a thicker soup, simmer longer to reduce the liquid to your desired
consistency.
Why This Recipe Works for • Iron is not enhanced because:
Hemochromatosis ◦◦ split peas are some of the lowest-
• Maximum 1.1 mg iron per serving. iron legumes;
• Iron is blocked by the: ◦◦ green peas, while high in
carotenoids, are kept to a small
◦◦ phytates in split peas;
amount per serving, minimizing
◦◦ polyphenols in green tea;
their overall impact.
◦◦ calcium in milk (if used).
 ABOUT
the
AUTHOR
Dr. Kristina Lewis is a naturopathic physician in
practice with her husband, Dr. Eric Lewis, in Ashe-
ville, North Carolina. When her husband discovered
he had hereditary hemochromatosis and founded
the website HemochromatosisHelp.com, she became
very involved in researching, writing, and teaching
about this condition both as a health-care practi-
tioner and as a concerned wife.
After the publication of Dr. Eric Lewis’s book,
Holistic Health for Hemochromatosis, it became clear
that a companion guide with recipes and cooking
instruction was what the readers of Hemochro-
matosisHelp.com needed next. As someone who
naturally loves to cook and who finds inventing tasty
and healthy recipes a fun challenge, Dr. Kristina
Lewis decided to take on the challenge of creating
a recipe guide for hemochromatosis from a holistic
perspective. Little did she realize at the time what
an involved project this would become! More than
two years and countless hours later, she is excited to
finally share her recipe inspirations with the world.
Dr. Kristina Lewis is an honors graduate, holding
a doctorate in naturopathic medicine from the
Southwest College of Naturopathic Medicine in
Tempe, Arizona. In her private practice, she works
with women and children on a wide range of health
issues, including iron overload. She is also the
mother of two awesome children who have been
very patient and understanding throughout the
process of creating this book.
The profession of naturopathic medicine seeks
to understand the underlying cause of disease, as
opposed to just treating the symptoms. Therapeu-
tically, naturopathic doctors strive to support the
body’s natural and inherent ability to heal itself.
Naturopaths are experts at integrating the science of
medicine with the art of holistic healing.
To learn more, please visit Dr. Kristina Lewis at
HemochromatosisHelp.com.
293
 Thank you for reading a sample from
Cooking for Hemochromatosis.

If you enjoyed this sample and wish to read

more, the full book is available for purchase at:

www.MyHemochromatosisHelp.com

Electronic and paperback copies are available.