Answer:
For the vegetarian with anemia, I would suggest making a lentil and spinach curry. Lentils are high in iron, which is essential for treating anemia, and spinach is an excellent source of vitamin C, which can help with the absorption of iron. Here's the recipe:
Ingredients:
1 cup lentils
2 cups water
1 onion, diced
2 cloves garlic, minced
1 tsp ginger, minced
1 tsp cumin
1 tsp coriander
1 tsp turmeric
1/2 tsp cayenne pepper
1/2 tsp salt
1 can diced tomatoes
1 cup spinach, chopped
1 tbsp olive oil
Instructions:
Rinse the lentils and add them to a pot with 2 cups of water. Bring to a boil, then reduce the heat and let simmer for 20-25 minutes or until the lentils are tender.
In a separate pan, heat the olive oil over medium heat. Add the onion and sauté for 3-4 minutes until soft and translucent.
Add the garlic and ginger and cook for an additional 1-2 minutes.
Add the cumin, coriander, turmeric, cayenne pepper, and salt. Cook for 1-2 minutes, stirring constantly.
Add the can of diced tomatoes and let simmer for 10-15 minutes.
Add the chopped spinach and stir until wilted.
Add the cooked lentils and stir to combine.
Serve hot with rice or naan.
For the teenager with a deficiency in calcium, I would suggest making a tofu and broccoli stir-fry. Tofu is an excellent source of calcium, and broccoli is also high in calcium and vitamin K, which can help with bone health. Here's the recipe:
Ingredients:
1 block of tofu, drained and cubed
2 cups broccoli florets
1 red bell pepper, sliced
1 onion, sliced
2 cloves garlic, minced
1 tsp ginger, minced
2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp cornstarch
1/4 cup water
Salt and pepper to taste
Cooked rice, for serving
Instructions:
In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, water, and a pinch of salt and pepper.
Heat a large skillet or wok over high heat. Add a tablespoon of oil and swirl to coat the pan.
Add the tofu and stir-fry for 2-3 minutes until lightly browned. Remove from the pan and set aside.
Add another tablespoon of oil to the pan and swirl to coat.
Add the broccoli, bell pepper, onion, garlic, and ginger. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
Add the tofu back to the pan and pour in the sauce. Stir-fry for an additional 1-2 minutes until the sauce has thickened and everything is coated.
Serve hot over rice.