You’re probably already taking steps to stay healthy: getting enough sleep, staying active, and eating balanced meals. Another key part of supporting your overall wellness is making sure your immune system has the nutrients it needs to function at its best.
While no single food or nutrient can prevent illness, a varied diet rich in vitamins and minerals helps your body stay strong. One important nutrient to focus on is vitamin D, best known for supporting bone health but also essential for immune balance and reducing inflammation.
Vitamin D is a fat-soluble vitamin and a hormone the body produces. Sunlight helps your body make vitamin D naturally, though sunscreen and limited sun exposure can reduce how much you absorb. To boost your intake, include foods that naturally contain vitamin D (e.g., fatty fish, egg yolks, beef liver) or foods fortified with it (e.g., milk, cereals, orange juice).
Try some of these great recipes to incorporate foods with vitamin D into your diet.
Teriyaki Salmon Skewers
Servings: 12
This is a quick and easy recipe to make anytime. Salmon is a family-favorite fish and provides vitamin D.
Ingredients:
12 ounces salmon fillet
3 ½ tablespoons teriyaki sauce
2 teaspoons vegetable oil
¼ cup minced scallions
¼ teaspoon toasted sesame seeds
Preparation:
- On a cutting board, cut the salmon into approximately 1-ounce slices.
- In a bowl, mix the salmon slices with the teriyaki sauce until they’re all evenly coated.
- Marinate the salmon in the fridge for 1 hour.
- Put each salmon slice on a separate skewer.
- Very lightly brush the salmon with the oil, then place the skewers on a hot barbecue or chargrill pan. Grill for 3 to 4 minutes on each side, until lightly charred and sticky.
- Place the skewers on a platter. Garnish with scallions and sesame seeds.
Labneh Cheese (Yogurt Cheese)
Servings: 6
Enjoy this cheese as a spread for crackers or crusty bread or as a dip for vegetables. Milk is the most common dietary source of vitamin D.
Ingredients:
2 ⅓ cups plain whole-milk yogurt
½ teaspoon kosher salt
2 ½ tablespoons olive oil
1 ¼ teaspoons za’atar seasoning (optional)
Preparation:
- Line a strainer or colander with cheesecloth or a coffee filter.
- In a bowl, add the yogurt and salt. Mix well.
- Transfer the yogurt to the strainer. Fold the edges of the cheesecloth or filter to cover the yogurt.
- Place the strainer over a container, with at least 3 inches between the bottom of each vessel. Place the container in the fridge for 36 to 48 hours to drain the liquid. The longer the cheese drains, the drier it will become.
- Remove the container from the fridge. Spread the cheese out onto a serving platter.
- Top the cheese with olive oil and za’atar seasoning (if desired) before serving.
Chef’s tip: The recipe won’t work with Greek, low-fat, or fat-free yogurt.
Bacon Jalapeño Deviled Eggs
Servings: 6
A fun twist on classic deviled eggs, this great snack serves up 2% of your daily vitamin D needs in just half an egg.
Ingredients:
6 eggs
3 slices bacon
1 jalapeño
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
⅛ teaspoon kosher salt
⅛ teaspoon white pepper
⅛ teaspoon paprika
Preparation:
- In a pot over medium heat, hard-boil the eggs and then shock them in ice water.
- In a pan over medium heat, cook the bacon strips until they’re crispy. Remove them from the pan, cool them slightly, then roughly chop them.
- On a cutting board, cut the jalapeño in half. Remove the stem and seeds, then mince each half. Set the jalapeño pieces aside.
- Remove the shells from the eggs. Cut each egg in half lengthwise.
- Remove the yolks from the eggs and place them in a separate bowl. Place the egg whites on a sheet pan.
- In the bowl with the yolks, add the mayonnaise, Dijon, kosher salt, and white pepper. Using a rubber spatula, stir the ingredients until they become a creamy mixture.
- Spoon even amounts of the mixture into each egg white.
- Top each egg white with even amounts of the paprika, chopped bacon, and minced jalapeño. Serve immediately or refrigerate until ready to eat.
Panna Cotta
Servings: 6
End your day by pairing this dessert with your favorite fresh fruits. This tasty treat will provide you with 4% of your daily vitamin D goal.
Ingredients:
1 tablespoon granulated sugar
1 ¼ teaspoons unflavored gelatin powder
⅔ cup heavy cream
⅔ cup 1% milk
½ teaspoon vanilla extract
Preparation:
- In a bowl, combine the sugar and gelatin. Mix thoroughly.
- In a saucepan over medium heat, add the heavy cream and milk. Stir until the mixture begins to simmer. Add the sugar-gelatin mixture and stir until the sugar is dissolved. Remove the saucepan from the heat.
- Add the vanilla and stir to combine. Pour the mixture into molds and chill overnight in the refrigerator until set and ready to serve.
Chef’s tip: If you don’t have molds, use small rocks glasses or disposable 5-ounce cups.
