5 recipes with vitamin D food for lunch

See how to include this nutrient on the plate with creativity and taste

Vitamin D is essential for health, as it plays a key role in the absorption of calcium, maintaining strong bones, strengthening the immune system and regulating various functions of the body. Its main source is exposure to the sun, since the skin produces it when it is stimulated by the ultraviolet B (UVB) radiation. However, it is also possible to obtain small quantities of this vitamin through the diet, in particular with the consumption of fat fish, egg yolk, liver and fortified foods.

Subsequently, take a look at 5 recipes with rective foods of vitamin D for lunch!

Eggplant roll with ricotta

Ingredients

• 2 eggplant
• 250 g of rugosa ricotta
• 2 tablespoons of natural yogurt
• 1 tablespoon of grated Parmesan
• 1 clove of peeled and crushed garlic
• Salt, nutmeg and ground black pepper to taste
• 1 cup of tomato sauce
• Olive oil to be brushed
• Mint leaves to decorate

Methods of preparation

Wash the aubergines in running water and cut them into thin slices towards the length. Put the slices in a sieve and sprinkle some salt. Leave to rest for 20 minutes to remove bitterness. Then rinse and dry with paper napkin. Heat a non -sparkling pan over medium heat and grill the aubergine slices on both sides, just brush with olive oil. Turn off the heat and set aside.

In a container, mix the ricotta with yogurt, garlic, salt, black pepper, nutmeg and Parmesan. Then put a spoonful of filling on one end of each slice of aubergines and wrap like a roll. Arrange the rolls in a refractory, with the amendment facing down. Cover with tomato sauce and bake in a preheated oven at 180 ° C for 20 minutes. Remove from the oven and finish with mint leaves. Serve later.

Rice with Sardina

Ingredients

• 1 cup of full rice
• 170 g of Sardina
• 1 tablespoon of olive oil
• 1 clove of peeled and chopped garlic
• 1/2 peeled and chopped onion
• 1/2 carrot peeled and grated
• 1/2 chopped and seedless tomatoes
• Salt, ground black pepper and chopped green smell to taste
• 1/2 lemon juice
• Waterfall

Methods of preparation

In a pan, heat the olive oil over medium heat and brown the onion and garlic. Add the full rice and brown until it starts to shine. Cover with water, put salt and cook until it is soft and dry. Add the carrot and tomatoes and cook for a few minutes. Add the sardines and mix to incorporate. Finally, put the lemon juice and mix. Then serve with green smell.

Spaghetti with cod liver

Ingredients

• 200 g of whole spaghetti
• 120 g of smoked cod liver
• 3 peeled and finely sliced garlic teeth
• Salt, olive oil, peppers and chopped parsley to taste
• Waterfall

Methods of preparation

In a pan, heat the water over medium heat to a boil. Add a tablespoon of salt and spaghetti and cook until al dente. Turn off the fire, drain and set aside. In a pan, heat the olive oil over medium heat and brown. Add the cod liver and brown quickly. Add the dough and mix. Turn off the fire and finish with parsley and pepper pepper. Serve later.

Salad with salmon, egg and avocado

Ingredients

• 1 pack of chopped Roman lettuce
• 2 boiled and chopped boiled eggs
• Pulp of Avocado in dicini 1/2
• 100 g of salmon smoked and sliced
• 1 tablespoon of olive oil
• 1/2 lemon juice
• Rooms and black pepper ground to taste

Methods of preparation

Place the Roman lettuce leaves in a container and distribute the avocado in a balanced way on them. Add salmon and boiled eggs. Reserve. In a container, mix olive oil, lemon juice, salt and black pepper. Sprinkle the salad with the sauce and then serve.

Omelette with mushrooms and spinach

Ingredients

• 2 eggs
• 1/2 cup of shitake slices mushroom
• 1/2 cup of tea spinach leaves
• 1 teaspoon of olive oil
• Rooms and black pepper ground to taste

Methods of preparation

In a pan, heat the olive oil over medium heat and brown the mushroom until golden brown. Add the spinach leaves and mix until it is passionate. In a container, beat the eggs with salt and black pepper and pour on the spinach and the mushroom. Cook over low heat until it is stopped. Fold in half and serve then.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.