Why it works for iron
Oily fish brings heme iron, and sourdough lets more iron through than wholegrain bread, because its long rise breaks down phytates. Tomato and lemon add the vitamin C.
- Iron from
- Mackerel
- Helped by
- Tomato, dill, lemon juice
- In the way
- Nothing: no dairy, tea or coffee
Heme iron, from meat and fish, gets in on its own and helps the plant iron beside it in too.
Ingredients
- 100 g hot-smoked mackerel
- 2 slices sourdough bread
- 1 tomato
- A little dill
- Lemon, black pepper
Method
- 1
Toast the bread.
- 2
Flake the mackerel and mix it with lemon juice, dill and black pepper.
- 3
Pile it on the toast with sliced tomato. No cream cheese: it is dairy.
Drink water with it. Have coffee or tea 1 hour before or 2 hours after, as they hold plant iron back.
