If you are looking to get the appropriate amount of vitamin D, making specific dishes and snacks will help you sustain the optimal levels during the wintertime. It's often difficult to get sunshine when the skies are overcast and it is cold outside. Below, we outline some recipes that will bolster your body's vitamin D.
Sardines On Crackers
Sardines with crackers is a fantastic snack that you can take on the go. Gather 4 whole grain crackers, 4 lemon wedges and 8 canned sardines. Put the sardines right onto the crackers and squeeze some lemon juice onto each.
Banana Pancakes with Berries
This recipe is super simple and only uses two ingredients: 1 mashed, super ripe banana and 2 eggs (plus a little coconut oil for the pan!). If you want to up the fibre and add some texture to the pancakes that really holds it together nicely, add 2 tablespoons of ground flaxseeds to the mix.
Simply mash your banana with a fork and whisk eggs in another bowl. Mix eggs & banana together. Add flaxseeds if desired. On low-medium heat, melt the coconut oil in a non-stick pan. Pour the mixture in 3 tablespoons at a time and let the cake set until bubbles appear. Turn over your pancake to cook the other side. Enjoy with berries & a bit of agave, maple or rice malt syrup.
Greek Omelet
The Greek omelet is easy to make and very tasty. Gather 4 large eggs, a quarter cup cooked spinach, 2 sliced scallions, a half cup crumbled feta cheese, 2 tablespoons of dill and 2 teaspoons olive oil. Blend the eggs and add the other ingredients but for the oil. Preheat the broiler with the rack 4 inches from the heat. Warm the oil in a skillet on medium heat. Add the egg mixture, lower the heat to medium/low and cook until it is gold. Lift the outsides so that the uncooked egg can move underneath. Put the pan under the broiler and let it cook until the top has set.
Tarragon Vinaigrette Spring Salad
To make this lovely salad, you'll need half a bunch of asparagus, a quarter teaspoon dried tarragon, a teaspoon mustard, 2 tablespoons red wine vinegar, 2 tablespoons olive oil, 2 hard-boiled eggs, a 4 ounce can of sardines, a dozen cherry tomatoes and 5 cups worth of mixed salad greens. Whisk the tarragon, mustard, vinegar and oil in a bowl. Boil an inch of water in a skillet, add the asparagus and cook until crispy. Peel and slice the eggs. Put the salad greens on plates and top the with the sardines, tomatoes, eggs and asparagus. Drizzle the salad dressing on top.
Yogurt Berry Cups
When you make these berry cups, be sure to utilize yogurt that is fortified with vitamin D. You'll need a cup of the yogurt, 4 teaspoons honey, chopped walnuts, one cup blueberries and 2 cups sliced strawberries. Whisk the honey into the yogurt. Use a tablespoon of the yogurt mixture for each parfait glass. Apply half a cup of strawberries for layers along with quarter cup layers of blueberries. Add the chopped walnuts to the top to complete.
Don't forget, if you are indoors most of the time or have a feeling that you might be low on vitamin D then ask your doctor for a blood test and if you are looking for ways to boost your health get in touch so that we can build a plan to suit your needs.
