1 Trout is one of the most nutritious types of fish you can eat. It’s packed with protein, omega-3 fatty acids, vitamin B12 and selenium. And just one serving has all the vitamin D that the average adult needs in a day. Try this simple and elegant recipe for Trout Amandine, which you can make with fresh trout, tinned trout or frozen rainbow trout fillets. If you want something tangier, we also recommend this recipe for Baked Lemon Trout with Caper Salsa.
2 Most plants contain little or no vitamin D – except for mushrooms. Just like humans, mushrooms can produce substantial amounts of vitamin D when exposed to UV light. At the grocery store, you can find mushrooms that have vitamin D by looking for labels like “UV-treated” or “high in vitamin D.” You can also look for vitamin D levels on the nutrition panel. Some of the simplest ways to prepare mushrooms are sautéing, grilling and roasting them. For a quick and delicious way to add mushrooms to your diet, try this recipe for Sauteed Mushrooms with Chile-Garlic Sauce. You can serve the mushrooms as a side dish or mix them with noodles, chicken, beef or tofu.
3 Eggs and salmon are two top sources of vitamin D. And they complement each other nicely in this recipe for Smoked Salmon Scrambled Eggs. Not only is this recipe very nutritious, you can eat it for breakfast, lunch or dinner.
4 Who doesn’t love ramen? This Creamy Vegetable Ramen is vegan, so just about anyone can eat it. And it contains soymilk and mushrooms – two excellent sources of vitamin D. When buying the ingredients, buy soymilk that has been fortified with vitamin D (you can verify by checking the label or nutrition panel).
5 I love Greek yogurt for breakfast. It’s full of protein, gut-friendly probiotics, vitamins and minerals. Many brands are fortified with vitamin D. But you don’t have to limit Greek yogurt to breakfast. You can have it as a tasty snack almost any time of day. Try this recipe for Smoked Paprika Potato Chips with Yogurt Ranch Dip. The chips are crispy, aromatic and baked (not deep-fried). And the dip, which is made from Greek yogurt, is creamy and flavorful. READ MORE https://www.washingtonpost.com/wellness ... in-d-diet/