An Instant Vitamin D Boost – with recipes

An Instant Vitamin D Boost - with recipes

Vitamin D is the only nutrient your body produces when exposed to the sun.

UVB rays are absorbed through your skin and go through a process to become an active form of vitamin D.

But during winter months, we are at a higher risk of deficiency.

Other factors that can effect your vitamin D levels include latitude, skin pigmentation, and sunblock.

Deficiency is extremely common worldwide, as up to 50% of the world’s popular is not getting enough sun, and 40% of US residents.

Actions of Vitamin D In Our Body

Vitamin D is commonly called a vitamin though behaves more like a hormone.

This means that vitamin D acts as a messenger and not a participant in metabolism.

It is an acting hormone not only crucial for your bone health, but also your digestive health, muscle function, managing anxiety, and maximizing immune function.

Research has found a correlation between low vitamin D levels and SAD or Seasonal Affective Disorder.

Vitamin D also plays its roll in removing calcium from the blood and sending it to your bones and other organs that rely on it.

A deficiency of vitamin D according to documented medical research, suggests that vitamin D deficiency may also be linked to increased risk of cardiovascular events, the development of multiple sclerosis, rheumatoid arthritis and other autoimmune conditions.

Vitamin D is available as a vitamin supplement and can be purchased in combination with calcium.

Optimal levels of vitamin D are between 40 and 60 ng/mL. To reach these levels, health care providers recommend 5,000 IU/day (a blood test can determine your levels).

Getting Vitamin D With Your Diet

A vitamin supplement and a diet that includes vitamin D is a great idea for reaching ideal levels.

Skin Contact With The Suns Rays Provides Your Body With Vitamin D

The best food source to get your vitamin D is Salmon, Tuna, Trout, and Egg yokes among other foods.

Fish From The Wild For Vitamin D

Salmon

Wild caught salmon has 988 IU of vitamin D per 3.5 ounce serving. Where as some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.

Oven-Baked Pecan Crusted Salmon

You will also enjoy Mediterranean Salmon Salad with Olive Dressing – Yummy

Tuna

If weekly fresh fish is out of your budget, an economical source of vitamin D is canned tuna.

Three ounces of canned tuna contains approximately 50% of your daily vitamin D requirement.

Make sure the canned tuna you buy is wild caught and not farmed.

Quinoa Tuna Patties

You can also find a Tuna Salad Stuffed Avocado HERE.

Trout

According to Nutrition Advanced, rainbow trout is one of the best dietary sources of vitamin D, and one fillet offers 635 IU, which is more than 100% of the Recommended Daily Allowance.

Roasted Trout with Baby Potatoes and Asparagus

Egg Yokes

With an average serving of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain some of the highest quantities of vitamin D of any food.

Each egg yolk has about 40 IUs of vitamin D so eating two eggs contributes 80 IUs to your daily intake. Eggs are also an excellent source of protein and lutein.

Try these recipes prepared with whole eggs.

Asparagus & Eggs with Hollandaise Sauce

Try this delicious breakfast recipe that includes using two eggs.

Red Swiss Chard & Asparagus Omelette

Oven-Baked Pecan Crusted Salmon

Oven-Baked Pecan Crusted Salmon

You might think Pecan Crusted Salmon is a fancy restaurant dish that you can’t make at home. But you can and it’s really easy to make.

This easy, pecan crusted salmon recipe is made with just 5 healthy ingredients – includes: Salmon – Pecans – Garlic – Parsley – and Cilantro.

Wild caught fish is the best fish to eat. The following are 3 reasons why farmed fish is bad or dangerous for your health.


You Will Also LikeThai Salmon Noodle Bowl


The Dangers Of Eating Farmed Fish

Danger 1

One of the biggest risks you take when you take a bite of farm-raised fish for dinner is that you’re taking a big bite of dioxin.

The World Health Organization says that dioxins are found throughout the world in the environment and they accumulate in the food chain, mainly in the fatty tissue of animals.

Scientists have found that dioxin levels in farmed fish are 11 times higher than those of wild caught fish.

Once dioxin is consumed it can stay in your body from 7 – 10 years and is linked to immune system problems and organ damage in humans.

Danger 2

A Scientific study reported finding that mice given farm raised salmon to eat had developed metabolic syndrome as well as the symptoms of type 2 diabetes.

According to the researchers, the reasons for metabolic syndrome and blood sugar problems is because farmed fish are contaminated with persistent organic pollutants or POPs which have shown to cause insulin resistance and obesity.


How About A Salmon Salad – Honey Mustard Salmon Salad


Danger 3

You know that beautiful pink color salmon have? It is a natural color to wild caught salmon only.

Farmed salmon have a chemical added to their flesh called canthaxanthin – which can cause problems with the pigments in the retina of your eye (Food Additives & Contaminates).

Wild Caught Salmon Considered Superior

If you ask the experts about the advantages of wild-caught salmon over farmed salmon, they will point to the superior flavor and texture of wild-caught salmon, as well as its ideal ratio of omega-3 to omega-6 fatty acids.

They would note that farmed salmon is actually higher in pro-inflammatory and disease-promoting omega-6 fatty acids.

Oven-Baked Pecan Crusted Salmon

4 individual salmon fillets

1/4 cup pecans, finely chopped

1/4 cup fresh parsley, finely chopped

2 garlic cloves, minced

2 tablespoons olive oil

1/2 teaspoon Himalayan salt

1/4 teaspoon black pepper

Preheat oven to 375°F and lightly brush the bottom of a cast iron skillet with avocado oil.

In a small bowl, combine pecans, parsley, garlic, olive oil, salt & pepper.

Spread the topping evenly over the salmon filets.

Bake salmon for 20 minutes, or until fish is fully cooked and easily flakes with a fork.

Plate and serve.

Suggested side dishes for your Oven-Baked Pecan Crusted Salmon:

Roasted Charred Sweet Potatoes

Roasted Red Potatoes with Garlic Parmesan

Creamy Spinach Parmesan Orzo

Stuffed Sweet Potato with Chipotle Black Bean and Corn Salad


Thai Salmon Noodle Bowl

Thai Salmon Noodle Bowl

Tender flaky wild caught Alaskan salmon, prepared with a honey-miso glaze, that delicately sits over a bed of silky noodles, mango, avocado, radicchio, carrots, mint, basil, and peanuts tossed with a tasty refreshing vinaigrette.

It is a long list of fresh ingredients, but do not let the long list deter you.

If you are able to boil noodles, tear mint, shredded vegetables and open an oven door, you can handle this wonderfully delicious Thai Salmon Noodle Bowl.

What Is Radicchio

Radicchio, also known as Italian chicory, is a type of leafy chicory featuring dark reddish-purple leaves and white veins.

Though commonly mistaken for red cabbage or lettuce, radicchio has a distinctly bitter taste that goes well with many Italian dishes.

It’s a traditional ingredient in the Mediterranean diet, which emphasizes whole plant foods.

What Ramen Noodles To Use

Ramen noodles are made with wheat flour that can be cooked and dehydrated after frying.

On the other hand, fresh ramen noodles are made with a combination of eggs, wheat, and alkalized water.

Why alkalized water? Alkaline water helps to give that unique and special springy texture to the noodles.

Fresh Made Ramon Noodles

These noodles also have that slurping texture because it’s made with the combination of gluten flour and higher protein count as well.

These noodles have yellow tones that are available in straight and wavy forms.

Some scientific research, though not conclusive, has suggested that consuming instant ramen noodles two or more times a week can increase the likelihood of developing heart disease, as well as diabetes and stroke, especially in women.

To make a fresh Thai Salmon Noodle Bowl, we suggest using all fresh ingredients, including fresh, not dehydrated, Ramon noodles.

Making homemade fresh Ramon Noodles – Image source: Cilantro and Citronella

Thai Salmon Noodle Bowl

Miso Salmon

4 6-ounce wild-caught sockeye salmon filets

1 tablespoon white (shiro) miso

1 teaspoon sherry vinegar

1 teaspoon honey

1 tablespoon sesame seeds

Vinaigrette

1/4 cup lime juice

1/4 cup peanut oil

1 tablespoons fish sauce

1 tablespoon lite soy sauce

2 tablespoons honey

1 tablespoon toasted sesame soil

1 teaspoon chili paste, optional

1 teaspoon lime zest, grated

1 garlic clove, minced

1 1/2 inch ginger, peeled and grated

The Bowl

8 ounces ramen or lo mein noodles

2 cups arugula

1 cup watercress, stems removed

1 cup radicchio, finely shredded

2 medium carrots, peeled and grated

2 fresno chilies, thinly sliced

1/2 cup loosely packed cilantro

1/2 cup loosely packed mint leaves, torn

1/2 cup loosely packed basil, torn

1/4 cup roasted and salted peanuts

1 large mango, peeled, cut into 1-inch cubes

1 hass avocado, cut into 1-inch cubes

Scallions, thinly sliced

Preheat oven to 425°F.

Place salmon on a baking sheet lined with parchment paper.

In a bowl, mix to combine miso, vinegar, and honey. Brush mixture onto salmon evenly and top each filet with sesame seeds.

Roast salmon for 10 to 12 minutes (10 minutes for medium-rare / 12 minutes for medium) until it easily flakes with a fork.

While the salmon is cooking, boil the ramen noodles according to the package instructions. When complete, rinse briefly with cool water to stop the cooking process.

To make the vinaigrette, whisk lime juice, peanut oil, fish sauce, soy sauce, honey, sesame oil, chili paste, lime zest, garlic, and ginger in a bowl.

In a large bowl, toss to combine noodles, arugula, watercress, radicchio, carrots, chilies, cilantro, mint, basil, peanuts, and vinaigrette. Add mango and avocado and gently toss.

Fresh Ramon Noodles

Divide noodles into serving bowls, top with salmon, and garnish with scallions.

Serve with a squeeze of lime if desired.

Baked Spinach Stuffed Tilapia

Baked Spinach Stuffed Tilapia

Tilapia are mainly freshwater fish found in shallow streams, ponds, rivers and lakes. Tilapia were one of the three main types of fish caught in Biblical times from the Sea of Galilee.

Tilapia have very low levels of mercury,as they are fast-growing, lean and short-lived, with a primarily vegetarian diet, so do not accumulate mercury found in prey. Tilapia are low in saturated fat, calories, carbohydrates and sodium, and are a good protein source. They also contain vitamin B-12 and trace minerals such as phosphorus, niacin, selenium, and potassium.

Black pepper adds more than just flavor, it is also good for digestion. Spinach is a cruciferous vegetable, and 4 servings a week of this class of vegetable helps ward off cancer causing cells.

As a side note, this recipe is great nutritional support for those who suffer with Schizophrenia (Read More Here: Nutritional Hope for Schizophrenic Patients).

Here is what you will need for our featured recipe:

8 oz. spinach leaves, trimmed

4 oz. Feta cheese

1 ½ lbs.Tilapia fillets, cut 6 ways

½ tsp. salt

½ tsp. black pepper

6 tbsp. butter, melted

Heat oven to 400 degrees

Cook spinach in large saucepan on low heat until just wilted. Drain and cool. Squeeze excess liquid from spinach; chop finely. Combine spinach and feta in medium bowl.

Cut lengthwise pocket down 1 side of each cut Tilapia, being careful not to cut through. Pack 1/3 cup spinach mixture into each pocket. Sprinkle with salt and pepper.

Baked Spinach Stuffed TilapiaBake in heated oven for 12 to 15 minutes or until done. Plate and serve with your favorite side dish, such as we have here with a Bacon Cornbread or Baked Parmesan Potato.

Source of information about Tilapia: Wikipedia, The Free Encyclopedia

 

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Indian Spiced Salmon

Indian Spiced Salmon on a dinner plater

This recipe is taken from an issue of Sunset magazine (April 2005). One extra spice was added to the recipe. We added culinary grade lavender. I say culinary grade to avoid pesticides or oils added to potpourri lavender.

I read first what spices you can mix lavender with and found that it goes well with the other spices in this recipe.

All the ingredients in this recipe are organic certified and purchased at our local Whole Foods Market.

The Salmon used was caught out of the Pacific Ocean and is a Coho Salmon. Which we really like because it does not have a fishy flavor, which most fish from the ocean have.

I hope you enjoy making Indian Spiced Salmon as much as we did.

Here is what you will need:

4 pieces boned salmon fillet (6 oz. each; about 1 in. thick)

1 large sweet onion, peeled and slivered

2 tablespoons butter, melted

3 tablespoons firmly packed brown sugar

2 teaspoons ground coriander

1 teaspoon ground fennel seeds

1/2 to 3/4 teaspoon cayenne

1/2 teaspoon each ground cardamom, ground cumin, and salt

1/4 teaspoon each pepper, ground cloves, and ground cinnamon

1/4 teaspoon lavender (culinary grade)

1 tablespoon lemon juice

2 tablespoons chopped fresh cilantro

Preheat oven to 400° F.

sliced onions adding to baking dish with Salmon

Rinse salmon and pat dry. Line a 13 by 9 inch baking dish with foil and set salmon pieces, skin down, 1 inch apart. Scatter the slivered onions around salmon.

In a small bowl, mix together melted butter, brown sugar, coriander, fennel, cayenne, cardamom, cumin, salt, pepper, cloves, cinnamon, and lavender. Stir in lemon juice. Spoon on mixture and rub evenly over tops of salmon pieces.

rubbing Indian spice mix over  Salmon

Bake in a oven for 15 minutes. Turn oven to broil and broil salmon 6 inches from heat 4 to 6 minutes or until top is bubbling and well browned and fish is opaque but still moist-looking in the center of the thickest part (cut to test).

broiling Indian Spiced Salmon 6-inches from heat for 4 to 6 minutes

Transfer salmon pieces to a serving dish, if possible without skin and place with onions around salmon pieces. Sprinkle with cilantro.

Plate and serve.

Indian Spiced Salmon

How Others are Cooking Up Salmon

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