5 recipes with foods rich in vitamin D

Find out how to prepare delicious and nutritious dishes to maintain your health

Recipes with vitamin D are a great way to promote health, as this vitamin is essential for calcium absorption and bone strengthening, as well as contributing to the proper functioning of the immune system and mood regulation.

While sun exposure is a major source of vitamin D, diet also plays an important role in maintaining adequate levels of this nutrient. Integrating foods rich in vitamin D into your diet is an effective strategy to avoid deficiencies and promote the body’s balance.

So, check out 5 recipes with foods rich in vitamin D!

Pasta with salmon

Ingredients

• 250 g of tagliatelle
• 200 g of fillet salmon dice
• 2 tablespoons of olive oil
• 2 cloves garlic, minced
• 1/2 cup heavy cream
• Juice of 1/2 lemon
• 1/4 cup grated parmesan
• Chopped parsley, salt and ground black pepper to taste
• Water for cooking

Preparation method

In a pan, add water and bring to a boil over medium heat. Add a spoonful of salt and cook the pasta until al dente. Set aside a cup of the cooking water and drain the rest. Heat the olive oil in a large skillet over medium heat. Add the garlic and sauté until lightly browned. Add the salmon and cook until pink.

Lower the heat and add the cream and lemon juice, mixing well. If the mixture is too thick, add a little pasta cooking water until you reach the desired consistency. Add the cooked noodles to the pan, stirring to coat the pasta with the sauce. Season with salt, black pepper and parmesan. Serve immediately with parsley.

Salmon tartare with avocado

Ingredients

• 200 g of fresh salmon
• 1 avocado
• 1/4 red onion finely chopped
• 1 tablespoon chopped coriander
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• 1 teaspoon of sesame

Preparation method

Start by cutting the salmon into cubes and placing it in a bowl. Cut the avocado in half, remove the stone and, with a spoon, remove the pulp. Cut the avocado into cubes and add it to the bowl with the salmon. Add the red onion, cilantro, lemon juice and olive oil. Mix gently. Season with salt and black pepper. Add the sesame and mix again. Form a metal ring with the mixture and transfer it to the plate. Serve then.

Mediterranean salad with feta cheese

Ingredients

• 1/2 bunch of lettuce
• 100 g of cherry tomatoes cut in half
• 1/2 cucumber sliced
• 1/4 sliced ​​red onion
• 1/2 cup green olives
• 150 g of feta cheese crumbly
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and ground black pepper to taste

Preparation method

Place the lettuce as a base in a large bowl. Add the cherry tomatoes, cucumber, red onion and olives. Spread the crumbled feta on top. In a separate bowl, whisk together the olive oil, lemon juice, oregano, salt and black pepper. Drizzle the salad with the dressing and mix gently to combine all the ingredients. Serve then.

Shitake risotto

Ingredients

• 2 tablespoons of olive oil
• 1 onion chopped
• 2 cloves garlic, minced
• 1 cup arborio rice tea
• 1/2 glass of dry white wine
• 150 g of shiitake sliced
• 1 l of warm vegetable broth
• 2 tablespoons butter
• 50 g of grated parmesan
• Salt and ground black pepper to taste

Preparation method

Heat the oil in a pan over medium heat and sauté the onion and garlic until soft. Add the rice and brown it for 2 minutes, stirring constantly. Add the wine and stir until it evaporates. Add the sliced ​​shiitake and continue to mix. Add a ladle of vegetable broth, stirring until absorbed. Continue adding the broth, ladle after ladle, until you obtain the rice al dente. Turn off the heat and add the butter and parmesan, mixing well. Season with salt and black pepper. Serve immediately.

Omelette with spinach

Ingredients

• 2 eggs
• 1 cup of tea spinach chopped
• 1/4 onion chopped
• 1/4 cup mozzarella
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Preparation method

In a pan, heat the oil over medium heat and sauté the onion until translucent. Add the chopped spinach and cook until wilted. Remove from heat and set aside. In a bowl, beat the eggs with salt and black pepper. In the same pan, over medium heat, pour in the beaten eggs and cook until they begin to thicken. Add the spinach and onion mixture and the cheese on top. Fold the omelette in half and cook until the cheese has melted and the eggs are fully cooked. Serve then.

Source: Terra

Rose

Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.