As I said last week, I am going to be introducing different vitamins, why you need them and how to get them. Last week, I talked about B12 (take a look if you missed it here). Just like we need B12, we also need Vitamin D. Your body produces Vitamin D naturally when you are in direct sunlight, but that isn't always the easiest thing to do in the winter. Let's check out how we can get it from food.
- Why do we need it? Vitamin D is important for regulating the absorption of calcium and phosphorus and facilitating a normal immune system. Getting Vitamin D is also very important for the growth and development of bones and teeth as well as fighting diseases like Multiple Sclerosis, heart disease, and the common cold. Vitamin D also helps regulate mood and reduce depression
- Am I missing it? Vitamin D deficiency is a common issue, about 35% of adults in the United States have Vitamin D deficiency
- What happens if we are deficient? You can become tired with aches and pains, severe bone or muscle pain, weakness, more prone to stress fractures in legs, pelvis, and hips
- Where do I get it? Besides Sunlight: Salmon, Herring, Sardines, Canned Tuna, Egg Yolk, Shrimp
Recipes:
Seared Salmon with Rose and Herb Pan Sauce (everydayhealth.com)
- 1 1/2 cups Rice
- 1 bunch trimmed Asparagus
- 1 tablespoon Olive Oil
- 2 6-ounce portions skin-on Wild Salmon
- Kosher Salt and freshly ground Pepper
- 1 Lemon
- 2 tablespoons Unsalted Butter
- 1 Shallot, minced
- 1 tablespoon Fresh Tarragon, chopped
- 1 tablespoon Fresh Dill, chopped
- 1 tablespoon Fresh Parsley, chopped
- 1 tablespoon Capers
- 2/3 cup Bonterra Rose
Cook the rice: Cook rice to desired doneness according to package instructions. Keep warm until ready to serve.
Roast the asparagus: Preheat oven to 400 degrees F.
Arrange asparagus on a baking sheet and drizzle with olive oil. Season with salt and pepper to taste. Roast until lightly caramelized and crisp-tender, about 18 to 20 minutes. Keep warm until ready to serve.
Prepare the salmon: Meanwhile, season salmon on both sides with salt and pepper and let sit at room temperature for about 10 minutes.
In a coated cast-iron skillet or heavy-bottomed frying pan, add the olive oil and heat over medium high heat until shimmering. Add salmon (skin side up) and halved lemon and cook for about 4 minutes, or until salmon is golden brown and can easily move around the pan. Remove lemon from the pan and set aside on a plate. Flip salmon and cook skin side down for another 3 minutes, then add to the plate with the lemon and tent loosely with foil.
Drain olive oil from the skillet and add 1 tbsp of butter. Once melted, add shallot and cook for about 2 minutes or until they start to soften. Deglaze the pan with the rosé, scraping up brown bits from the bottom of the pan. Bring wine to a boil, then reduce heat and simmer until the liquid has reduced by half. Season with salt and pepper, then remove from heat.
Add the capers, herbs, and remaining 1 tbsp of butter and mount the sauce by slowly swirling the butter around in the pan.
Serve the salmon on top of prepared rice with roasted asparagus and a spoonful of the rosé pan sauce.
Creamy Olive Pimento Deviled Eggs (Cottercrunch.com)
- 6 Eggs
- 1/4 to 1/3 cup Paleo Mayo or plain Whole Greek Yogurt
- 2 teaspoons Pickle Juice
- 1 teaspoon Ground Mustard
- 1/4 teaspoon Melted Butter
- 1/4 teaspoon Sea Salt
- 1/4 teaspoon Black Pepper
- 12 Green Olives with Pimentos
- Chili Powder or Paprika for topping
- First hard boil your eggs. Let them cool before peeling. Once peeled, slice your eggs vertically.
- Scoop out the yolk and place in a bowl. Mix your mayo or yogurt and melted butter together and combine with the rest of your ingredients, except the paprika and olives.
- The more yogurt you use, the creamier.
- Taste and see if it’s salty enough, if not, add a dash more salt or pickle juice.
- Mix until smooth then scoop a ½ tablespoon to 1 tablespoon of egg yolk mix into your egg white halves.
- Smooth the the surface of the egg and then place the olive with the pimento on top.
- Sprinkle with paprika or chili powder after.
- If you are making 12 dozen eggs, just double the recipe but add in the salt ¼ teaspoon at a time and taste to make sure it’s not too salty.
Sole Fillets Florentine-Style (soscuisine.com)
- 5 1/2 cups Spinach
- 2 Sole Fillets
- 2 teaspoons Canola Oil
- 1/4 Onion, finely chopped
- 1 Carrot, grated
- Salt and Pepper to taste
- 1/4 cup Parmesan Cheese, grated
- Preheat the oven to 400°F.
- Prepare the spinach: Wash and drain briefly then transfer it to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 2-3 min until the leaves wilt. Transfer the spinach to a colander, press to remove excess water, then put it in a baking dish.
- Pat-dry the sole fillets, then arrange them over the spinach.
- Heat the oil in a pan over medium-low heat. Finely chop the onion and grate the carrots, then add them to the pan. Sauté 3-4 min, add salt and pepper, then portion them out on top of the fillets. Cover the top with the grated cheese.
- Bake in the middle of the oven for about 20 min, until golden-colored. Serve.
