Shot of a happy mature couple drinking wine while cooking a meal together at home
Yuri Arcurs peopleimages.com
Ah, the sunshine vitamin. We all know it, we all love it. Vitamin D is full of health benefits, from happier moods to healthier bones - and who doesn’t want more of that?
As we age, it becomes even more critical to increase our Vitamin D intake. The right amount can help prevent osteoporosis, maintain strong teeth, and ward off depression. It’s an explosive burst of goodness in one tiny ingredient. But the days are getting shorter, and those blazing yellow rays are a thing of the summery past. So how can we guarantee an ample dose of our beloved Vitamin D, even as fall turns to winter?
We can eat it, of course! Here are five of our favorite recipes featuring the perfect boost of Vitamin D.
Three wild-caught salmon filets on a cedar plank in a backyard grill. Fist is bright reddish orange and is topped with lemon, dill and cracked pepper
Bob Ingelhart
Delicious Sockeye Salmon
If you’re looking for a boost of health, look no further than sockeye salmon. Just 3.5 ounces of this fatty fish contains 66% of your daily Vitamin D requirements. Here’s how to bake your most mouthwatering salmon yet:
Ingredients
Four 6 oz. salmon fillets
½ medium lemon
2 Tbs. olive oil
2 tsp. garlic
1 tsp. herbs de provence
A pinch of salt and pepper to taste
Directions
Preheat your oven to 400 degrees. (Salmon can take the heat!)
Put the fillets in a greased baking pan, and shake on the salt and pepper
Stir the juice from half of a lemon with the oil, garlic, and herbs, then drizzle over the salmon.
Bake for 15 to 18 minutes until the fish is just flaky enough to melt in your mouth.
Serve with a warm, buttery baked potato and a side of asparagus for the perfect weekday dinner!
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Classic Tuna Salad
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Don’t forget those cans of tuna lining the back of your pantry! They’re hands down the easiest way to meet a quarter of your daily Vitamin D goals - and with the help of a couple of veggie sidekicks, tuna can be downright delicious! Here’s our take on the perfect tuna salad:
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Ingredients
1 can of dolphin-safe tuna (water-packed is the way to go!)
1/5 stalk of celery, finely chopped
1 tsp. sweet pickle relish
1 small slice of red onion, chopped
¼ clove of garlic, finely minced
2 Tbs. mayo (add more to your liking!)
A pinch of salt and pepper
Directions
Got 5 minutes? That’s all it takes. Just crack open the tuna, chop your veggies, and stir in the mayo! How’s that for a simple lunch?
breakfast with yogurt
kirin_photo
Perfect Yogurt Parfait
Fair warning: not all yogurts are created equal - at least not when it comes to Vitamin D. To get a good boost in a sweet dessert or breakfast, opt for a parfait that includes a fortified yogurt brand. We love stirring up this simple D-laden recipe (this recipe makes 8 servings-perfect to freeze!):
Ingredients
6.5 cups frozen raspberries
¼ cup packed brown sugar (you can substitute honey or maple syrup!)
You already know how good salmon is for you. But when you combine it with eggs, you’re packing a one-two punch of the sunshine vitamin! Here’s how to make it:
Ingredients
2 eggs
1 Tbs. milk
1 tsp. butter
â…“ cup cooked salmon
½ cup shredded swiss cheese
1 tsp. fresh dill
1 Tbs. sour cream (or substitute Greek yogurt!)
Salt and pepper to taste
Directions
Whisk eggs, milk, salt, and pepper.
Melt butter in a skillet.
Pour egg mixture into skillet.
Add salmon, cheese, and fresh dill and stir together.
Cook 1-2 minutes, then fold and garnish with cream
Mm-mm Good Creamy Mushrooms
Get this: mushrooms naturally have a tiny bit of Vitamin D. But just like humans, they create their own when exposed to sunlight or UV-light. Plus, these miraculous fungi have been linked to lower cancer rates and decreased depression. Why not stir up a pot?
Ingredients
3 lbs. sliced mushrooms
½ cup of butter
½ cup all-purpose flour
2.5 cups of whole milk
1 cup of evaporated milk
A pinch of salt to taste
Directions
Add mushrooms and enough water to cover them in a pot and bring to a boil.
Reduce heat, cover pot, and simmer for 3 minutes; then drain.
Melt butter in Dutch oven and then stir in flour until it’s smooth.
Whisk in milk and evaporated milk ever so gently, then bring the whole mixture to a boil.
Add in salt and mushrooms. Cook over medium heat for 3-4 minutes
And voila! There you have it; our 5 Vitamin-D boosts for a healthy and happy fall season. Now go ahead and illuminate your internal sunshine!
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Additional Headlines:
The Most Delicious Recipes Featuring Vitamin D
5 Easy-Breezy Weekday Recipes Loaded with Vitamin D
If You’re Not Getting Enough Vitamin D-Here’s How to Fix it
5 Delicious Recipes Loaded With Vitamin D’s Health Benefits
