There are two variants of Vitamin D one present in foods of animal and vegetable origin, and one synthesized by the skin with exposure to Sun.
Much of the daily requirement of vitamin D is guaranteed by exposure to sunlight. It only takes a few minutes to allow our body to store a good amount. This type of vitamin supports the immunitary defense and mineralizes teeth and bones. Not only that: it balances the levels of football in the blood, helping to maintain normal function muscular. Filling up on this vitamin is essential to counterbalance the lack of production by our body, in periods of insufficient sun exposure. In short, a necessary supply for the winter period. To cope with this, we can supplement our diet with foods rich in vitamin D that, to better preserve all the nutrients, it would be better to consume raw or steamed.
Authentic mine of vitamin D are i fishes: sardines, salmon, tuna and mackerel. Rich in Omega 3, benefits for heart health and nervous system. For better absorption it is preferable alternate the varieties of fish.
Another precious source are the eggs, more precisely the yolk: an incredible cocktail of vitamins, including the “D” one. It is important to consume eggs from hens raised in the open air as they contain far higher levels.
Cereals, dairy products, broad-leaf vegetables, broccoli and cabbage: although present in small quantities, they are foods that can make a good contribution to the daily intake.
In view of the summer, an excellent way to fill up on vitamin D is to enjoy the outdoors and the sun’s rays while preparing easy recipes ideal for a picnic, lunches and aperitifs in the garden or terrace. Here you will find 4.
On the other left clockwise: crispy croutons; skewers of green apple, feta and cucumber; Mini Quiches and meatballs. Recipes and photos by Giorgia Dessì
Tuna and courgette meatballs
For lovers of the practicality of canned or glass tuna It is important to tell you that vitamin D is not dispersed during the manufacturing process. This recipe calls for the use of tuna stored in glass jars.
Sauté in a pan with a drizzle of oil two courgettes cut into cubes. Once cooked put in a container the courgettes, the tuna, a egg and a dusting of grain. Season with oil, salt, pepper and blend. When the mixture is free of lumps, add the bread crumbs enough to make the compound compact and start doing the meatballs. Bread each meatball in the breadcrumbs and lay them on a baking tray covered with parchment paper. Bake at 200 degrees for about 20 minutes.
The meatballs are crunchy on the outside and soft on the inside. They can be served lukewarm but also at room temperature.
Mini quiches with cherry tomatoes and anchovies
A perfect combination of vitamin D: eggs and anchovies.
Prepare a mixture of eggs, parmesan and milk. As a base of the mini quiches use the pasta brisee. Cut it and place it inside small circular disposable aluminum molds. Make it stick well and pour the prepared mixture onto each mold. Add i cherry tomatoes cut into four parts and a fillet of anchovy. Bake a 180 ° for 30 minutes about and your mini quiches will be ready to serve.
Crostini with broccoli, salmon and crunchy pistachio sauce
They are croutons that go super well with ours heart. They prevent and improve your health. To prepare the sauce steam the broccoli and once cooled, blend them by adding an emulsion of oil and lemon juice.
Cut and toast the bread strictly ai cereals. So prepare the croutons: crusty bread, broccoli sauce, smoked salmon and crunchy pistachios.
Skewers of green apple, feta and cucumber
Although dairy products are not the richest foods in vitamin D, they should not be missing.
Clean and cut the green apple cubes and adding a few drops of lemon juice. In the same way clean the cucumber, cut it into cubes and start to dial the skewer: green apple, feta and cucumber. It’s a finger food fresh and delicious!
The recipes and images in this article were created by Giorgia Dessì. For more tips and ideas, follow his Instagram page @unoscattoatavola