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.
-
Cut the lemon into four wedges. Set aside.
-
Rinse the filet and cut into two pieces, matching the grain of the flesh. Place on a cooking sheet lined with aluminum foil.
-
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.
-
Turn broiler on high and broil salmon on middle rack for 10-15 minutes, or until fish flakes easily with a fork.
-
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.
-
Combine strawberries, raspberries, and blueberries in a bowl.
-
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.
-
Top with remaining berries. Add chia seeds, coconut flakes, or anything else you like.
-
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.
-
Cook rice according to directions on the package. Keep warm aside.
-
Make the marinade by adding all ingredients to a mixing bowl and whisk to combine evenly. Taste and adjust the flavor to taste.
-
Chop vegetables and set them aside. Heat a large skillet over medium heat and add a little sesame oil.
-
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.
-
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.
-
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.
___
Written by Annie-Eliza Stevens