Very few foods are naturally rich in vitamin D, which promotes the absorption of calcium and phosphorus and then helps deposit them in bones and teeth to make them strong and healthy. Vitamin D is most often found in fortified foods, like milk, soymilk and fortified cereals. Naturally occurring vitamin D is found in fatty fish, such as mackerel, salmon, and sardines, and in egg yolks. These healthy recipes are a delicious way to get more of this nutrient into your daily diet.
1 450g salmon fillet
½ cup low-fat plain yogurt
¼ cup mayonnaise
2 tablespoons lemon juice
2 tablespoons grated Parmesan cheese
1 tablespoon finely chopped fresh parsley
1 tablespoon snipped fresh chives
2 teaspoons reduced-sodium tamari or soy sauce
1 medium clove garlic, minced
¼ teaspoon ground pepper
8 cups chopped curly kale
2 cups chopped broccoli
2 cups chopped red cabbage
2 cups finely diced carrots
½ cup sunflower seeds, toasted
Arrange rack in upper third of oven. Preheat grill to high. Line a baking sheet with foil. Place salmon on the prepared baking sheet, skin-side down. Grill, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.
Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.
Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add ¾ cup of the dressing and toss to coat.
Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.
Serving size: about 3 cups salad plus 3-4 oz. salmon
Per serving: 409 calories; 24 g fat(4 g sat); 6 g fiber; 19 g carbohydrates; 32 g protein; 146 mcg folate; 63 mg cholesterol; 7 g sugars; 0 g added sugars; 10,302 IU vitamin A; 109 mg vitamin C; 235 mg calcium; 3 mg iron; 356 mg sodium; 1,152 mg potassium
Nutrition Bonus: Vitamin A (206% daily value), Vitamin C (182% dv), Folate (36% dv), Calcium (24% dv)
Carbohydrate Servings: 1½