Vitamin D recipes: These 3 dishes significantly increase the intake of the sunshine vitamin – according to an expert

Vitamin D: Three recipes that naturally boost your vitamin D levels.

Soaking up the sun and replenishing your vitamin D – sounds simple. After all, the body produces around 95 percent of the "sunshine vitamin" itself as soon as UVB rays hit the skin. So, this shouldn't be a problem in spring and summer. But the reality is often different: Many people sit in the office during the day and protect their skin with sunscreen – which is important and right for skin cancer prevention. In addition, in our latitudes, the sun's position is often only high enough for a few hours a day, even in the warmer months, to produce any relevant amounts of vitamin D. So, if you don't regularly get out into the fresh air with exposed skin, you can develop a deficiency even in the best weather.

You can compensate for this with dietary supplements – and also increase your body's vitamin D production with certain foods. "Fish is best for this. Eggs, red meat, and dairy products also provide vitamin D, while mushrooms and some vitamin D-fortified breakfast cereals are also suitable for vegetarians and vegans, " advises nutritionist Dr. Lucy Williamson.

Below, Dr. Williamson shares three of her favorite recipes, all of which are rich in vitamin D and quick and easy to prepare.

#1 Simple fish risotto

For 4 people

Ingredients:

• 50 g butter
• 1 tablespoon cold-pressed rapeseed oil
• 2 medium-sized leeks
• 2 finely chopped celery sticks
• 150 g pearl barley
• 300 ml vegetable stock
• 200 ml milk
• 500 g smoked haddock fillets
• optional: white wine, green pesto
• salt and pepper

Preparation:

Heat a non-stick frying pan over low heat and add 25g of butter and rapeseed oil. Then add half of the finely chopped leeks and cook gently for 5-10 minutes, until they begin to soften. Next, add the celery and cook for another 5 minutes. Then stir in the pearl barley. Keep the heat on medium and add all the vegetable stock. Bring the stock to a boil, cover, and remove from the heat. Half an hour before serving, season to taste, add the milk and fish, and bring back to a boil, taking care not to let the stock boil over. Simmer with the lid on for another 15 minutes, until the fish is cooked through. Next, fry the remaining leeks in a pan and season to taste. Cook for a few minutes, stirring constantly, before adding the remaining butter. Alternatively, add a little white wine to the stock for extra flavor, or stir in some green pesto just before serving.

#2 Baked salmon with herb crust and feta

For 2 people

Ingredients:

• 2 tablespoons extra virgin olive oil
• salt and pepper
• chopped, mixed fresh herbs (mint and parsley work well)
• 20 g oat flakes and 20 g breadcrumbs
• 2 salmon fillets
• 1 tablespoon cold-pressed rapeseed oil
• finely grated zest and juice of 1 lemon
• 50 g crumbled feta cheese

Preparation:

First, preheat the oven to 180 degrees Celsius. Set aside the salmon, cold-pressed rapeseed oil, feta, and lemon juice. Combine all other ingredients in a mixing bowl and mix thoroughly. Place the fish on a baking sheet and drizzle with the rapeseed oil and lemon juice. Bake for 8 minutes. Top with the feta and oat/herb mix and bake for another eight minutes. When serving, scoop out the oil and herb mix from the baking sheet with a spoon; this way, you won't lose the healthy fish oils that will release during baking.

#3 Hearty pearl barley kedgeree (a kind of stew)

For 4 people

Ingredients:

• 500 g smoked haddock
• 500 ml milk
• 2 bay leaves
• 2 eggs (preferably free-range)
• 1 onion, finely chopped
• 25 g butter
• Rapeseed oil
• 4 finely chopped spring onions
• 2 crushed garlic cloves
• 1 red chili pepper
• 20 g fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground turmeric (or fresh, finely grated)
• 150 g pearl barley
• 150 ml water
• 2 diced tomatoes
• 150 g baby spinach leaves, washed
• 30 g fresh coriander, finely chopped
• salt and pepper
• 1 lemon, juiced
• 100 g Greek yogurt

Preparation:

First, poach the smoked haddock in a shallow, nonstick pan and pour over the milk. Then add the bay leaves and cook, covered, over medium heat for 10 minutes. Remove the fish from the pan and set aside to cool. Reserve the milk and wipe the pan for the next step. Boil the eggs for 7 minutes, then peel and quarter them. Add the butter and rapeseed oil to the pan and sauté the finely chopped onions for 5 minutes until translucent. Add the garlic, chili, ginger, curry powder, and turmeric.

Cook for 5 minutes, stirring frequently to prevent sticking. Next, add the pearl barley and stir well. Gradually add the remaining milk to allow the barley to absorb the liquid, stirring frequently, as you would with a risotto. Continue until all the milk is added, then add the additional water. The barley will need about 25 minutes to cook through.

Then add the diced tomatoes, spinach, and half of the cilantro. Add the smoked haddock, stir well, and cover to allow the spinach to wilt and the fish to warm through. Season with salt, pepper, and lemon juice. Finally, turn off the heat, stir in the yogurt, and garnish with the eggs, cilantro, and chopped spring onions.

This article originally appeared on Vogue.co.uk

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