The hormone fuel
Our thyroid needs iodine to build two important hormones (T3 and T4). These hormones influence cell division, activate energy metabolism and promote brain development. If we take in too little iodine, the thyroid enlarges to compensate for the deficit. A goiter forms. If she doesn’t make it, we feel tired and tend to have low moods. An overdose of iodine can hardly be caused by a balanced diet, but it can be caused by improper intake of iodine tablets.
It’s in there
Saltwater fish, especially haddock and cod, hold the top position in terms of iodine content. If you eat sea fish once or twice a week, you can easily cover your iodine requirements. Vegetables such as broccoli and spinach as well as rye bread and pumpkin seeds also provide the trace element – albeit in much smaller quantities (1 kg of broccoli contains 150 micrograms).
Daily requirement: Women need 200 micrograms of iodine per day. From the age of 51, the German Society for Nutrition (DGE) recommends 180 micrograms. In any case, one portion of our fish dish with pumpkin seed butter covers the daily requirement.
kids need more!
According to a recent report by the German Society for Nutrition, many children lack iodine: more than half of six to twelve year olds do not achieve the recommended intake. This can lead to learning and concentration problems.
Iodine for vegetarians
If you don’t eat sea fish, you should season with iodized salt and use products containing iodized salt to compensate. Due to the increased use of iodised mineral mixtures in animal feed also contains
That fills the iodine stores
Fish with broccoli & pumpkin seed butter
FOR 4 PEOPLE
- 150 g wild rice mix
- salt
- 750g broccoli
- 700 g haddock or cod
- 1 Bio-Zitrone
- 1 shallot
- pepper from the grinder
- 4 sprigs of thyme
- 4 small bay leaves
- 80 g Butter
- 75 g pumpkin seeds
- Cook the rice mixture in boiling salted water according to package directions. Preheat the oven to 200 degrees (180 degrees for a fan oven).
- Trim, wash and divide the broccoli into florets. Peel the stalks and cut into pieces. Wash the fish, pat dry, cut into 8 pieces. Rinse the lemon, rub dry and cut into slices. Peel and chop the shallot.
- Season the fish with salt and pepper. Place the lemon slices on four pieces of baking paper and place the fish on top. Wash the thyme, spread over the fish with the bay leaf and shallot. Put 1 teaspoon of butter on each portion, seal into packets. Cook in the hot oven for about 15 minutes.
- Chop the pumpkin seeds and roast them in a pan without fat. Add the rest of the butter and let it melt. Season with salt and pepper. Cook the broccoli in boiling salted water for about 5 minutes. Drain rice and broccoli. Take the fish out of the packets and remove the spices. Serve the fish with pumpkin seed butter, broccoli and rice.
Per person 580 kcal / fat: 26 g M approx. 1 hour
Pumpkin seed and avocado cream on rye crostini
FOR 4 PEOPLE
- 50 grams of pumpkin seeds
- 50g Parmesan cheese
- 1 clove of garlic
- 2 spring onions
- 1 tsp olive oil
- 1 organic lime
- 2 ripe avocados
- salt / cayenne pepper
- 12 slices of rye baguette
- Chop the seeds, roast in a pan without fat. Remove. Grate parmesan. Peel the garlic, chop finely. Clean, wash and chop onions. ·Heat the oil and sauté the garlic.
- Zest 1/2 lime. Halve and squeeze the lime. Halve the avocados and remove the stone. Scoop out the flesh, puree with the garlic oil, lime juice and zest. Stir in the parmesan, onion and seeds. Season with salt and cayenne pepper. Toast the bread and spread with the cream.
Per Person 480 kcal / Fat: 32 g M approx. 40 minutes
