From tandoori salmon to Turkish fig pudding: 5 recipes that will definitely boost your vitamin D this winter

Tandoori salmon

Salmon isn’t just a tasty treat; it’s a treasure trove of vitamin D. Oily fish like salmon are among the best natural sources of vitamin D. So when the days are gloomy, treat yourself to a rich and spicy tandoori salmon to give your body what it needs. needs.

Recipe: Coat the salmon fillets with a marinade made from yogurt, coriander powder, tandoori masala, turmeric and garam masala. Let sit for 15 to 30 minutes to absorb the flavors. Sauté some spices – cumin seeds, star anise and bay leaves – in oil until aromatic. Add the diced onions and peppers, then place the salmon on top. Pour the remaining marinade over it and cook over medium-low heat for 20 minutes. Garnish with cilantro and lime for a vibrant and flavorful touch. Serve with steaming hot rice for a nutritious and delicious dinner!

Egg makhani curry

Eggs are a great way to increase your vitamin D levels, especially in winter. The yolk, in particular, contains a significant amount of vitamin D, making this creamy egg makhani curry a great choice.

Recipe: Start by roasting the hard-boiled eggs in the butter until lightly browned. For the curry, sauté the onions, tomatoes and cashews, then blend until smooth. Cook whole spices (cardamom, cinnamon, cloves) in butter, add paste and simmer until oil separates. Add cream to enrich the sauce, then stir in the roasted eggs and cook for a few more minutes. Serve hot with chapati for a satisfying meal that keeps your bones strong.

South Indian Mushroom Pepper Fries

Believe it or not, mushrooms are the only plant source of vitamin D, and when exposed to UV rays, they can synthesize their own vitamin D2, which is perfect for vegetarians or anyone looking for variety their diet. This flavorful, peppery dish is sure to satisfy all your cravings while also being just what your body needs during these cold months.

Recipe: Heat coconut oil in a pan and add mustard seeds, curry leaves and dried red chillies to release the aromas. Stir in the onions, cook until translucent, then stir in the tomato paste, spices (coriander powder, cumin and garam masala) and black pepper. Add the mushrooms and cook over high heat to keep them firm and not soggy. Allow the mushrooms to release their moisture and cook for 5 to 7 minutes. This spicy and flavorful dish is perfect on its own or with hot roasts.

Turkish fig pudding

Did you know that figs, even though they are tiny, contain a good amount of vitamin D, as well as calcium, potassium and fiber? This simple and comforting fig pudding is a perfect winter treat to help you maintain your vitamin D intake.

Recipe: Soak chopped dried figs in hot water for 30 minutes. Meanwhile, heat the oat milk with the cinnamon, cardamom and a pinch of salt until warm but not hot. Mix the soaked figs with the milk and pour the smooth mixture into serving dishes. Place in the refrigerator for a few hours or overnight. Top with dried apricots or raisins for added nutrients and enjoy a sweet treat that nourishes both body and mind.

Spicy tuna and chickpea pancakes

Tuna is another vitamin D powerhouse. Just 3 ounces of canned tuna provides about 50% of the recommended daily intake of vitamin D. These spicy tuna and chickpea patties are not only delicious, but will also keep your bones healthy under control.

Recipe: Mix chickpeas, tuna, onions, garlic, lemon juice, cumin and chili powder to create a thick patty mixture. Shape the mixture into small patties and fry until golden brown. Serve with cherry tomatoes, cilantro dip and a side of fresh salad. These easy-to-prepare patties are the perfect complement to your winter meals and will help you maintain your vitamin D levels while satisfying your taste buds.

Winter doesn’t have to mean low vitamin D. While the sun plays hide and seek, you can make sure your body is getting the nourishment it needs with these delicious vitamin D-rich meals!