Iron deficiency is something we will all likely encounter at one point in our lives, particularly women and especially during our monthly menstruation. Having low iron in your blood is a common infliction, eating a well-balanced diet doesn’t necessarily mean your body is absorbing enough of this important mineral. And while a deficiency hardly invokes alarm bells, full-blown anemia is not far off – iron is absolutely vital to supporting your overall health. Iron is responsible for carrying oxygen in your blood to every cell in your body. Living with low-iron can result in fatigue, hair loss, pale skin, restless legs and a higher risk for contracting infections. It’s literally the domino in your diet that can lead to some significant issues when you’re not getting enough.

Women require 7-18mg (and more if you’re pregnant), so ensuring you’re getting enough iron is crucial. Foods like red meat, pumpkin seeds and dark leafy greens offer good amounts of iron but don’t always make it into our daily diets.

We all know there are viable iron supplements on the market, but with side effects like nausea, constipation and gut rot it’s easy to see why we’re negligent in actually taking them. When the side effects of the condition rival the treatment, it’s no surprise we’re looking for better solutions. And that solution is simple, environmentally friendly and totally sustainable. Meet Lucky Iron Fish. Made from food-grade electrolytic iron powder, each Fish or Leaf is turbo-charged to supply a whole family five years of iron supplementation, even when used daily. 

Fortifying foods with Lucky Iron Fish/Leaf is a cinch, you can even infuse good old H20 to incorporate the health benefits. A 10-minute rolling-boil with a slightly acidic component ensures distribution of these iron-rich particles into your meal. Think stews, chilis, broths, soups and even cooking grains like rice, quinoa, oatmeal – as long as it has tomato, citrus or vinegar component, the iron will seep out of the Fish or Leaf and enhance your liquid-based meal with tasteless, odourless iron-rich nutrients. 

french onion soup

With vegans and vegetarians most susceptible to low-iron levels, and comfort-food cravings on the rise, we partnered with Lucky Iron Fish to create this iron-rich recipe. 

Vegan French Onion Soup

1 hour total30 mins Prep30 mins Cook

1800 ml of Vegetable Broth 

2-4 medium White Onions

2 tbsp Canola Oil

1 tsp Balsamic Vinegar

1 tsp Soy Sauce

2 Bay Leaves

Sprigs of Fresh Thyme

Salt and Pepper to taste

200g shredded vegan cheese (we love daiya’s Mozzerella style shreds)

1 Baguette (vegan by nature, we love Ace Bakery’s)

Method

Slice onions into thin rings and place into a large non-stick pan or stockpot with 2 tbsp of canola oil. Stirring frequently, allow onion rings to brown and become soft, about 10 minutes over medium heat. 

Add in balsamic vinegar and soy sauce. Season with salt and pepper if desired, and add in fresh thyme springs and bay leaves. 

Add in vegetable broth and Lucky Iron Fish/Leaf. Bring to a boil for at least ten minutes, then lower to a simmer. 

Remove Bay Leaves and Thyme, and Lucky Iron Fish*.

Preheat your oven to broil. Carefully using a ladle, pour soup into oven-proof bowls or ramekins, ensuring you leave space for baguette, so ¾ full. Slice baguette and place into a bowl, resting on soup broth. 

Add vegan cheese shreds and place in the ready-oven on a middle-chef so as to not burn the ‘cheese’. Broil for approximately 2-5 minutes, depending on your oven. Remove from the oven and enjoy. 

*Fish/Leaf will be hot! Carefully remove and rinse and clean Lucky Iron Fish after using and store in a cool/dry place. 

What recipe would you like to see iron-ed up? Let us know in the comments below!


While this post has been generously sponsored by Lucky Iron Fish, all opinions are authentic and genuine- we love this product! Find out more about Lucky Iron Fish and order yours here.