Fresh mussels steamed in a garlicky white wine and tomato broth with fresh herbs. A classic Belgian-French preparation rich in iron and B12.
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Clean mussels thoroughly, removing beards. Discard any that do not close when tapped.
Heat olive oil in a large pot over medium heat. Add garlic and shallot (or onion). Cook 2 minutes.
Add diced tomatoes and cook 3 minutes until softened.
Add chicken broth and bring to a simmer.
Add mussels, cover, and cook 5-6 minutes until all shells have opened.
Discard any mussels that remain closed.
Stir in butter and fresh parsley. Serve in bowls with the broth and crusty sourdough bread.
1-2 Brazil nuts/day usually covers selenium. If this meal already contains seafood, eggs, or organ meats, a supplement may be unnecessary.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.