Vitamin D Recipes

Now that Summer has been and gone in the UK, it’s time to start thinking about Vitamin D! In the Autumn / Winter months, we cannot get enough vitamin D from sunlight¹. It’s therefore recommended that we take a supplement of 10 micrograms (µg) each day from October to March¹. Although insufficient to rely upon for our main source, we can also get vitamin D from some foods such as; egg yolks, oily fish, red meat, liver and fortified foods (e.g. cereals, yoghurts)¹,². Here we have a list of some of our tastiest vitamin D-containing recipes. Enjoy!

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Mushrooms (UV Exposed)

Note - for mushrooms to contain a nutritionally significant amount of vitamin D, they need to have been exposed to UV light³. Some manufacturers are now using a controlled UV light treatment on some mushrooms to enhance the vitamin D content. On the packaging, look out for ‘high in vitamin D’, like these.

- Quinoa Salad with Tofu, Shiitake Mushrooms and Seaweed

- Spelt Crepes with Mushrooms, Spinach and Tomatoes

- Leek, Wild Mushroom and Parmesan Pappardelle

- Mushroom, Potato and Shallot Christmas Wreath

- Chestnut, Mushroom and Shallot Pie

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Fortified Plant Milks

Note - most plant milks in the UK are fortified with vitamin D⁴. However, unlike in some other countries, cow’s milk is not⁵.

- Blueberry and Coconut Rice Pudding

- Overnight Chia Oats with Plum Compote

- Oaty Chocolate PB Smoothie Bowl

- Tutti Frutti Nicecream & Smoothie Bowls

- Mango Coconut Sorbet

Emily HuntComment