Lunch: Kippers and Bits

Recipe by Tina Ruggiero, M.S., R.D. Kippers, Vidalia Onions, Lemony Mayo and GreensWhen I went to Norway two years ago, I was amazed by how healthy everyone looked. The women, in particular, had complexions that were milky white; their hair was shiny, an

This recipe includes fertility superfoods such as:

Lemon

Health and fertility benefits of Kippers and Bits

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to.

Ingredients

2 tbsp/30 g low-fat mayonnaise
1 tbsp/15 ml nonfat Greek yogurt
1/8 tsp lemon zest
1 tsp/5 ml lemon juice
4 slices multigrain bread
4 leaves crisp lettuce (such as Boston, romaine or Bibb)
4 thick slices beefsteak tomato
4 thin slices Vidalia onion
2 (3 1/4 oz/91 g) cans kippers, drained
4 oz/112 g avocado, thinly sliced (optional)
Freshly ground black pepper, to taste

Instructions

Combine the mayonnaise, yogurt, lemon zest and juice. Set aside.
Toast the bread. To assemble the sandwiches, place the bread on a work surface and spread with the lemony sauce. Top with 1 leaf of lettuce (fold it if necessary), 1 slice of tomato, 1 slice of onion, one-fourth of the kipper filets and 1 ounce/28 grams of the avocado. Season with freshly ground black pepper.

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