Two Quick Recipes Rich in Vitamin D

Words Whitney Williams

With the world still battling the coronavirus pandemic, it is even more important for us to take care of ourselves and ensure our bodies have enough strength to withstand and fight off diseases. Food is the number one source of nutrition, so we need to up our intake of healthy, whole foods, filled with the right vitamins and minerals to keep our immune system in shape.

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There is some evidence showing Vitamin D may have the ability to fight off the coronavirus and in places like the UK, the government are already taking measures to make more Vitamin D medication available to the vulnerable. Vitamin D is mainly absorbed through our skin from natural sunlight but in these colder, winter months, it is best to look at other Vitamin D rich sources. 

Some other sources of Vitamin D include:

• Oily fish such as salmon, sardines, mackerel

• Cod liver oil

• Red meat

• Liver

• Egg yolks

• Mushrooms

• Fortified foods such as some fat spreads, cow’s milk, cereals etc

Many fortified foods are heavily processed and high in sodium, fat and sugar so therefore would be the last choice as a source of Vitamin D. There is also a risk of too many nutrients in the body which can have an adverse effect when eating fortified foods. It is best to get your nutrition from natural, real, whole food sources. 

Nothing beats good nutrition, the saying “you are what you eat” reflects true, as some of the main benefits of good nutrition is an improvement in energy levels, ability to recover quickly from illness and even reduce the risk of certain diseases, promoting good heart health. Good nutrition also helps you keep the pounds off, giving you the best chance of weight loss and maintaining a healthy weight. 

If you have no idea how to incorporate Vitamin D into your diet, here are a couple of Vitamin D rich recipes to give you a kick start!

Asian Marinated Salmon 

Ingredients

2 salmon fillets

Marinade:

2-3 tbsp coconut aminos

Juice of 1 lime

1 tbsp olive oil

½ tsp pink Himalayan salt

½ tsp chilli powder

1 tsp garlic powder

½ tsp onion powder

1 tsp mixed herbs

Chopped spring onions to garnish

Method:

In a Ziploc food bag, place your two salmon fillets and marinade ingredients. Shake the bag gently to incorporate the ingredients and marinate for 10-15 minutes in the fridge*.

Once marinated, gently shake off the marinade on the salmon and place salmon on a baking tray** lined with parchment paper or foil. Keep the marinade.

Bake in an oven set at 175C/350F for 20 minutes. You do not need to preheat your oven beforehand.

Place the marinade in a small bowl and heat up in the microwave for 30-40 seconds or until heated through. Stir and keep aside.

Once done, salmon should be flaky and crisp. Use a fish spatula to remove the salmon from the tray.

Pour over your marinade sauce and enjoy!

Notes:

*You can also make this ahead by marinating your salmon overnight

**You can use a baking tray by itself, you just need a little oil on the baking tray for the salmon to sit on so you can easily lift it off the baking tray without losing your salmon skin. 

Breakfast Mushroom and Egg Toast

Ingredients

2 portobello mushrooms, cleaned*

2 eggs

4-6 cherry tomatoes

½ avocado, sliced

¼ tsp pink Himalayan salt

¼ tsp black pepper 

2 tbsp olive oil

Chopped parsley to garnish

Method:

In a frying pan, add your olive oil on medium heat. 

Add in your whole portobello mushrooms to the pan and cook for 2 minutes on each side.

Whilst mushrooms are cooking, add in your tomatoes and cook for 3-4 minutes, stirring them occasionally. Be careful whilst cooking, as the tomatoes will spit as its liquid touches the oil.

Once mushrooms have browned a little on each side, remove from the pan and place on your serving plates. 

Begin constructing your mushroom and egg toast. Your tomatoes should also be cooked down now, top the mushrooms with a few of the tomatoes each.

Add your sliced avocado to the mushrooms. 

Next, with your pan on medium heat, add a tablespoon of oil and break your egg inside. Cook your egg for 2-3 minutes for a runny egg. If you want your yoke well done, cook for 3-4 minutes, flip and cook for an extra 2 minutes.

Once eggs are done, serve over the mushrooms. Sprinkle with salt and pepper and garnish with chopped parsley.

Serve and enjoy!

Notes:

*Clean your mushrooms with a paper towel and do not wash them, this will help them not to soak up any water and hold their form well.