5 recipes with foods rich in vitamin D

Foods with vitamin D are a great way to improve health, since this vitamin is essential for the absorption of calcium and the strengthening of bones, in addition to contributing to the proper functioning of the immune system and regulating mood.

Although sunlight is one of the main sources of vitamin D, diet also plays an important role in maintaining adequate levels of this nutrient. Adding foods rich in vitamin D to your diet is an effective strategy to avoid deficiencies and improve the body's balance.

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

Pasta with salmon

Necessary materials

• 250 grams of noodles
• 200 grams of fillet salmon fish Cut into cubes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/2 cup of cream
• Juice of 1/2 lemon
• 1/4 cup grated Parmesan cheese
• Chopped parsley, salt and ground black pepper to taste
• water for cooking

Production method

Add water to a saucepan and bring to a boil over medium heat. Add a teaspoon of salt and cook the pasta. al dente. Reserve a cup of the cooking water and drain the rest. Heat the olive oil in a large skillet over medium heat. Add garlic and sauté until lightly browned. Add salmon and cook until pink.

Reduce the heat, add the cream and lemon juice and mix well. If the mixture is too thick, add a little of the pasta cooking water until the desired consistency is reached. Add the cooked noodles to the pan and cover the pasta with the sauce. Season with salt, black pepper and Parmesan cheese. Serve immediately with parsley.

Salmon tartare with avocado

Necessary materials

• 200 grams of fresh salmon
• 1 Avocado
• 1/4 red onion finely chopped
• 1 teaspoon chopped cilantro
• 1 teaspoon lemon juice
• 1 tablespoon olive oil
• Salt to taste and ground black pepper.
• 1 teaspoon sesame seeds

Production method

Start by cutting the salmon into small cubes and placing them in a bowl. Cut the avocado in half, remove the stone and scoop out the pulp with a spoon. 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 seeds and mix again. Form the mixture into a metal ring and transfer it to a plate. Serve immediately.

Mediterranean salad with feta cheese

Necessary materials

• 1/2 bunch of spinach
• 100 g cherry tomatoes, halved
• 1/2 cucumber sliced
• 1/4 red onion sliced
• 1/2 cup green olives
• 150 grams feta cheese crushed
• 1/4 cup olive oil
• 2 teaspoons lemon juice
• 1 teaspoon dried oregano
• Salt to taste and ground black pepper.

Production method

In a large bowl, place the spinach at the base. Add the cherry tomatoes, cucumber, red onion and olives. Spread crumbled feta cheese 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 toss gently to combine all the ingredients. Serve immediately.

Shiitake risotto

Necessary materials

• 2 tablespoons olive oil
• 1 onion chopped
• 2 cloves garlic, minced
• 1 cup of arborio rice tea
• 1/2 cup dry white wine
• 150 grams Shiitake was cut
• brown lentil broth 1 L
• 2 tablespoons of butter
• 50 g grated parmesan cheese
• Salt to taste and ground black pepper.

Production method

Heat the oil in a skillet over medium heat and sauté the onion and garlic until tender. Add the rice and sauté for 2 minutes, stirring constantly. Add the wine and stir until it evaporates. Add the sliced ​​shiitake and stir continuously. Add to a ladle of vegetable broth, stirring until absorbed. Keep adding broth, broth, until the rice is cooked. al dente. Turn off the heat, add the butter and parmesan and mix well. Season with salt and black pepper. Serve immediately.

omelette with spinach

Necessary materials

• 2 eggs
• 1 cup of tea Lettuce was cut
• 1/4 onion chopped
• 1/4 cup mozzarella cheese
• 1 tablespoon olive oil
• Salt to taste and ground black pepper.

Production method

In a frying pan, heat the oil over medium heat and sauté the onion until transparent. Add chopped spinach and sauté until wilted. Remove from heat and reserve. In a bowl, beat the eggs with salt and black pepper. In the same pan, over medium heat, pour the beaten eggs and cook until they begin to set. Top with spinach and onion mixture and cheese. Fold the tortilla in half and cook until the cheese is melted and the eggs are completely cooked. Serve immediately.