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3 Recipes with Vitamin D-Rich Foods

by Annie-Eliza Stevens
Vitamin D-rich foods, including salmon and a salad.

Read Time: 5 minutes

Feeling tired, especially in the colder months? You may be low on vitamin D. But having a vitamin D deficiency isn’t just linked to fatigue. Without an adequate amount of this vitamin, you may also experience:

  • muscle weakness
  • mood swings
  • bone and back pain
  • becoming ill often
  • hair loss
  • bone loss

Studies also show that low levels of vitamin D over time can lead to illness, chronic skin conditions, and serious diseases like osteoporosis later in life.

With so many people being vitamin deficient in the US and with 42% of Americans lacking adequate vitamin D, it’s more important than ever to incorporate supplements and nutritious foods into your day-to-day life.

In addition, taking combinations of certain vitamins and minerals together can enhance their benefits, such as D3 and K2.

Looking for quick and easy ways to incorporate vitamin D into your diet? Here are three delicious, cost-effective recipes sure to please your palate.

 Recipes High in Vitamin D

Balsamic and Lemon Salmon Salad

The irresistible combo of tart and savory from the balsamic and lemon over a fresh cut of salmon is hard to beat. One 3oz piece of salmon also contains over 60% of your daily recommended vitamin D. Pair this with vitamin D-rich spinach, which contains up to 25% of your daily recommended vitamin D in just one serving, and you’ve got a timesaving, winning dish.

You’ll Need:
1 6oz farm-raised salmon filet
2 tablespoons balsamic vinaigrette, divided
3 cups fresh baby spinach
1/4 cup cubed avocado
1 tablespoon sunflower kernels, toasted
1 tablespoon dried cranberries
1 large lemon
Salt and pepper to taste
Makes: 2 servings
Instructions:
  1. Cut the lemon into four wedges. Set aside.
  2. Rinse the filet and cut into two pieces, matching the grain of the flesh. Place on a cooking sheet lined with aluminum foil.
  3. Drizzle salmon with 1 tablespoon vinaigrette and the juice from 1 lemon wedge. Sprinkle it with salt and pepper to taste. Let sit for 15 mins to marinate.
  4. Turn broiler on high and broil salmon on middle rack for 10-15 minutes, or until fish flakes easily with a fork.
  5. Toss spinach in a large bowl with the remaining vinaigrette. Divide between 2 plates. Top with the salmon, avocado, craisins, and sunflower kernels. Serve with lemon wedges on the side. Enjoy!

Berry Good Parfait (V, VG)

This protein and vitamin D-rich creamy treat is recommended for breakfast, but it can be eaten any time of the day—even as a light dessert alternative. You can switch up the fruit, granola, and yogurt you use, but we love the fresh, sweet taste of these three berries combined. Pair with a sprinkle of chia seeds or coconut flakes and you’ve got yourself a quick and easy gourmet treat! If you are vegan or lactose-sensitive, you can sub in any favorite yogurt alternative. Just one cup of dairy or non-dairy yogurt typically contains 2-3mcg of vitamin D, which is about 15-20% of your daily recommended intake.

You’ll Need:
2 cups fresh blueberries
2 cups fresh raspberries
2 cups chopped fresh strawberries
4 cups honey or plain Greek yogurt (or dairy-free alternative)
2 cup of granola, your choice
Chia seeds or coconut flakes (optional)
Makes: 8 parfaits
Instructions:
  1. Combine strawberries, raspberries, and blueberries in a bowl.
  2.  Layer 1/4 cup of the berries, ¼ cup of yogurt, and granola into 8 parfait glasses or small Mason jars (for 4, half the recipe). Repeat layers with a little room left over at the top.
  3. Top with remaining berries. Add chia seeds, coconut flakes, or anything else you like.
  4. If you are not serving immediately and just want to have one at a time, keep everything separate and measure it out for one serving so the toppings remain fresh and the granola doesn’t become soggy.

Mushroom and Pepper Stir Fry with Maple-Soy Marinade (V, VG)

We love stir fry because it’s fast, versatile, and can be made vegan or vegetarian friendly. If you’re more of a meat-eater, try adding chicken or shrimp to this recipe. You’ll have a hearty meal in less than an hour. The salty-sweet marinade is easy to make and such a delicious spin on a favorite dish.

You’ll Need:
Sauce
3 cloves of garlic, minced
2 tsp of ginger, minced (powdered if you’re tight on time and have it)
5 Tbsp maple syrup (or agave nectar for lower glycemic index)
½-1 Tsp red pepper flake (to taste)
5 Tbsp tamari or soy sauce
1 Tbsp sesame oil
4 Tbsp lime juice
A splash of filtered water
Vegetables
1 cup (container) of white or shiitake mushrooms
1 medium red bell pepper (thinly sliced)
1 cup chopped broccoli
1 cup chopped green onion
3 cups cooked brown or jasmine rice
2 tsp sesame seeds, garnish (optional)
Makes: 4 servings
Instructions:
  1. Cook rice according to directions on the package. Keep warm aside.
  2. Make the marinade by adding all ingredients to a mixing bowl and whisk to combine evenly. Taste and adjust the flavor to taste.
  3. Chop vegetables and set them aside. Heat a large skillet over medium heat and add a little sesame oil.
  4. Add mushrooms and broccoli to the heated pan, stir. Cook for 5-6 minutes. Then add red pepper and sauté for an additional 2-3 minutes. Add marinade.
  5. Add the green onion (optional) and toss to coat it with the marinade. Cook for 1 minute on high heat. Then remove from heat. High heat will prevent sogginess.
  6. Top with a sprinkle of sesame seeds and green onion, serve immediately over rice.

 

Want More?

Looking for more ways to complement a healthy, vitamin-rich diet? Check out our sugar-free, non-GMO, vegan, keto-friendly, and gluten-free supplements today. We make it EZ to get your daily nutrition. Thank you for being a part of the EZ Melts community.

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Written by Annie-Eliza Stevens
Back to EZ Melts Health Blog