Your iron-rich menu

Small changes on your plate can have a big impact when it comes to restoring iron levels. These three wholesome recipes combine iron-rich ingredients with absorption-friendly foods, making it easier to hit the daily recommended intake.

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“A personalised treatment plan might include dietary changes to incorporate more iron-rich foods.”Breakfast

Breakfast

Big mushrooms with fetta & spinach

SERVES 4 PREP + COOK TIME 30 MINUTES

• 4 portobello mushrooms (200g)

• 2 tablespoons extra virgin olive oil

• 1 shallot, chopped finely

• ½ teaspoon ground nutmeg

• 200g baby spinach leaves

• 4 slices soy and linseed bread (280g)

• 1 clove garlic, peeled

• 100g fetta, crumbled

• 2 tablespoons pepitas (pumpkin seed kernels), toasted

1 Preheat oven to 200°C (180°C fan-forced). Line an oven tray with baking paper.

2 Place mushrooms on tray; bake for 15 minutes or until browned and softened slightly.

3 Meanwhile, heat 1 tablespoon of the oil in a medium frying pan over medium heat. Cook shallot, stirring, for 4 minutes or until light golden. Add nutmeg; stir to combine. Add spinach and 1 tablespoon water; cook, stirring, for 1 minute or until just wilted. Stir in any mushroom juices left on the tray.

4 Heat a grill plate (or grill pan) over medium-high heat; grill bread for 2 minutes each side or until toasted and light grill marks appear. Rub garlic clove over one side of each piece of toast.

5 Top each mushroom evenly with spinach mixture; sprinkle evenly with fetta and pepitas. Drizzle with remaining oil; serve with toast.

Cooking tips