I’m vegetarian. How can I get enough iron? | Kitchen aide
I’ve been advised to increase the iron in my diet but, as a vegetarian preoccupied with getting sufficient protein, I’m at a loss.June, by emailLast year, a study by Randox Health found that almost one in three women who attended its UK clinics have an iron deficiency, which is to say that June isn’t alone.Yes, there are good sources that vegetarians can tap into, but we first need to address a few key points: “The heme iron you get from animal sources – red meat and darker poultry, say – is in a form that’s slightly better absorbed than non-heme iron, which is found in the likes of beans, tofu and leafy greens,” says Dominique Ludwig, nutritionist and author of No-Nonsense Nutrition.This is where vitamin C is your friend: “When we eat non-heme iron and vitamin C together, it increases absorption, so it might be a case for having peppers or tomatoes with your tofu.” But there’s another potential hitch: “On a vegetarian diet, some of that iron can be blocked from absorption because of things such as phytates [a plant compound found in whole grains, legumes, etc], or tannins in tea and dairy,” Ludwig adds, so it’s not simply about how much iron you’re getting, but how good your absorption is.
“Women aged 19-49 should aim for 14,8mg iron a day, but after menopause that drops to about 8,7mg, which falls in line with men’s requirements,” Ludwig says,“If you’re vegetarian, then, you can’t just be having pesto pasta, you need to be eating beans, lentils, nuts, seeds, soy products, and leafy greens, too,” Tofu can have 3-5mg iron per 100g, cooked lentils 3-4mg, chickpeas 2½-3mg, cashews 6-7mg and sesame seeds 14-15mg.
So, much like getting dressed, layering is important.Oats in the morning are a no-brainer: “A 40g serving will give you 2mg iron, so have them with milled flaxseed and berries for the vitamin C,” Ludwig advises.The same principle applies to the likes of a tofu scramble: “Throw in some kale and tomatoes [again, for the vitamin C] and serve it with wholemeal bread, and you’re looking at about 7mg iron,” Ludwig adds.In other words, your day is getting off to a good start.Also, seeing as Jane is vegetarian rather than vegan, she has eggs to play with, too, which is good news considering each one contains about 2mg iron.
“Try a frittata with cottage cheese and broccoli, then sprinkle over some pumpkin seeds [a fantastic source of iron] before baking.” You can see how this all starts to add up.Cashews, edamame, dried fruit (apricots, figs, prunes) and that perennial favourite, carrots and hummus, will all help.An evening stir-fry, meanwhile, can bring the odds and ends in your fridge together into an ultra-fast dinner that ups your iron.There are greens (kale, broccoli), of course, but June could also add tofu or seitan, and nuts, perhaps, and serve it with brown rice.
“Or add lentils to your pasta, and stir through lots of green veg,” Ludwig adds.It can be easy being green.Got a culinary dilemma? Email feast@theguardian.com
Australian workers have been hard done by and tax reforms in the budget only begin to return some fairness | Greg Jericho
Wages are growing at a much slower pace than inflation, according to the latest data. This fits the story of the budget: that those earning a living off wages have been left behind by those who make their money through investments and tax minimisation schemes such as discretionary trusts.So I have some good news for the governor of the Reserve Bank, Michele Bullock. She can relax. Because, as has been the case for roughly 35 years, there is no evidence of a wage-price spiral
US Senate confirms Kevin Warsh as Federal Reserve chair, replacing Jerome Powell
The US Senate confirmed Kevin Warsh as chair of the Federal Reserve, one of the most powerful roles in the federal government that holds enormous sway over the economy.The 54-45 Senate vote on Wednesday was split along party lines, with the exception of the Democratic senator John Fetterman from Pennsylvania, who joined the Republican majority. It was most divisive confirmation vote for the position in history.Warsh was confirmed for a four-year term as chair and a 14-year appointment on the Fed’s rate-setting board.Warsh will officially step into the role on 14 May, when the term of outgoing Fed chair, Jerome Powell, ends
Sam Altman defends OpenAI in courtroom showdown with Elon Musk
The OpenAI CEO, Sam Altman, took the stand on Tuesday to defend himself and his company against a lawsuit by Elon Musk. Altman is set to be one of the final witnesses in the trial, which has pitted two of the tech industry’s most powerful men against each other in a dramatic courtroom showdown.Musk has accused Altman and OpenAI of breaking the AI firm’s founding agreement by restructuring it into a for-profit enterprise, alleging that Altman essentially swindled him into co-founding the company and providing tens of millions in financial backing. Musk also claims Altman unjustly enriched himself in the process and is seeking the CEO’s removal from OpenAI, the redistribution of $134bn to the firm’s non-profit and the undoing of its for-profit conversion.OpenAI and Altman have rejected all of Musk’s claims, arguing that he is motivated by jealousy after a failed bid to take over the AI firm in 2018 and a subsequent departure from its board
Florida students boo graduation speaker who called AI ‘next Industrial Revolution’
Though college graduations usually consist of a speaker giving advice to students, one recent ceremony featured students giving the speaker their opinions – loudly.The University of Central Florida’s 2026 graduating class booed as a real estate development executive spoke about how “the rise of artificial intelligence is the next Industrial Revolution” and about “living in a time of profound change”.The crowd of students was so loud that Gloria Caulfield paused, turned away from the podium and threw her hands up in the air.“Woop, what happened?” she asked, before letting out a nervous laugh: “OK, I struck a chord. May I finish?”As the crowd calmed down, Caulfield proceeded
Jim Furyk tells US players they need to make Ryder Cup more of a priority
Jim Furyk has admitted the United States need to make the Ryder Cup more of a priority as the 56-year-old plots a reversal of fortunes at Adare Manor in September 2027.Speaking expansively for the first time since being handed the US captaincy for a second time, Furyk pointed towards an overhaul of approach to the biennial event. He also suggested he will be keen to involve Tiger Woods on his backroom team.Victory for Europe at Bethpage last year means the US have won two of the past eight Ryder Cup stagings. The PGA of America wanted Woods to assume the captaincy for Adare, a scenario that was subject to delay before it was rendered impossible by the 15-time major winner’s Florida car crash in March
England v New Zealand: second women’s cricket ODI abandoned – as it happened
England’s one-day international against New Zealand on Wednesday was abandoned without a ball being bowled due to rain.Following their narrow-squeak win in Sunday’s game, England had named a new-look XI at Northampton which contained both Alice Capsey and Sophie Ecclestone. Capsey is now fully recovered from a bout of sickness, while Ecclestone’s inclusion was particularly welcome news as it suggests the quad problem which kept her out of Sunday’s match will not be a problem in next month’s T20 World Cup.However, after hours of back-and-forth between the groundstaff and the covers, persistent showers through the afternoon forced the umpires to call off the match at 4.40pm
How to make arancini – recipe | Felicity Cloake's Masterclass
Mitsu, London EC2: ‘Determinedly fun and delicious’ – restaurant review | Grace Dent on restaurants
Benjamina Ebuehi’s recipe for Mexican-style vanilla bean flan | The sweet spot
How to match wine with vegetables
‘Restaurants won’t survive’: Michelin chef opens venues abroad to withstand UK taxes
Rachel Roddy’s recipe for spring chicken thighs with spring onions, mint and peas | A kitchen in Rome