Serve Up More Vitamin D With These Foods

For many of us, the beginning of the year can feel cold, cloudy, and grey. Warm, sunny days are more of a daydream than our reality. The lack of Vitamin D from the sun’s rays can leave us feeling run down and dragging our feet a bit through the winter months. Even spring can start off feeling gloomy with lots of rain showers in the forecast.

These seasonal circumstances may leave some of us with a Vitamin D deficiency. Not only does the sun put a little spring in our step, but it’s also converted naturally to Vitamin D in our bodies. With the lack of sunshine in the northern part of the country, you’ll want to eat foods rich in Vitamin D to help supplement your needs. Not only will you feel better, but your mood will improve too!

The best source of Vitamin D is fatty fish. Try incorporating one of these options into your weekly dinner menu. In general, a 3.5 oz. fillet of fish provides the following percentage of Vitamin D based on the USDA recommendation of 600 IU/day:

• Wild Salmon – 165%
• Bluefin or Yellowfin Tuna – 65%
• Farm Salmon – 40%
• Halibut – 25%
• Cod – 17%

Salmon Patties (Serves 4)

Ingredients:

1 can (14.75 oz.) salmon, drained
1 egg
¼ cup breadcrumbs
1 Tbsp. mayonnaise
1 tsp. lemon juice
¼ tsp. garlic powder
¼ tsp. onion powder
1 Tbsp. olive oil

Directions:

1. In a bowl, mix the salmon, egg, breadcrumbs, mayonnaise, lemon juice, garlic, and onion powder.
2. Shape into four equal patties.
3. Heat the olive oil over medium heat in a medium skillet.
4. Cook the patties for 3 to 4 minutes per side or until golden brown.
5. Serve warm.

If seafood isn’t your thing, you can also get Vitamin D through several other foods. They have less concentration of the vitamin, but are still great choices:

• Eggs – Don’t skip the yolks! That’s where Vitamin D is found.
• Store-Bought Mushrooms – Most fungi sold in traditional grocery stores have been treated with ultraviolet light, which is where the Vitamin D comes from. If you grow your own or buy them directly from a farm, they will not be a good source.
• Fortified Milk – Vitamin D paired with calcium is great for your bones.
• Yogurt – Go Greek! Vitamin D is found naturally in Greek yogurt. If you buy other types, you will need to check the package to see if it’s been fortified.
• Fortified Cereal – Read the nutrition label to see if it is a good source.

Potato & Mushroom Egg Bake (Serves 6 to 8)

Ingredients:

1 ½ lbs. potatoes, diced
2 onions, cut into wedges
3 cloves garlic, minced
4 cups mushrooms, sliced*
3 eggs
1 oz. chives
5 ½ oz. ricotta cheese
1 oz. Parmesan cheese, grated
Olive oil (a drizzle)
Salt and pepper (optional, to taste)

Directions:

1. Heat oven to 400 degrees Fahrenheit.
2. Combine the potato, onion, and garlic cloves in a high-sided baking dish. Drizzle with olive oil and toss. Bake for 30 minutes.
3. Add the mushrooms to the dish and cook for an additional 20 minutes.
4. Whisk the eggs until fluffy, then add the chives, ricotta, and a drizzle of olive oil. Mix well.
5. Pour the egg mixture over the vegetables and top with Parmesan cheese. Bake for an additional 10 minutes before serving.

*I prefer using baby portabellas for this recipe, but any mushroom of your choice will do.