So we know that shorter days and less sunlight can lead to the winter blahs, and can wreak havoc on our ability to be happy. This feeling is frequently attributed to a lack of vitamin D. Sunlight is important for us not only because it helps make our food grow, but also because it provides a direct source of vitamin D—a vitamin crucial for building and maintaining healthy bones and teeth, for chronic disease prevention and for keeping our moods high through out the year. In fact, studies are ongoing to examine the link between vitamin D deficiency and breast and colon cancer, diabetes, multiple sclerosis and osteoporosis.
We’ve identified some of the yummy foods that are rich in Vitamin D to help put that Spring back in your step (sorry for the pun – it must be the cabin fever!)
Fish, specifically those described as “oily,” such as salmon (sockeye is noted as containing the highest concentration of Vitamin D), tuna, mackerel and sardines are all excellent sources of Vitamin D. Shrimp are also noted for their concentration of the D-healthy vitamins.
Beef and beef liver are quite high in D vitamins too, as nuts such as almonds. Eating a whole egg (not just the whites), drinking a glass of milk, or having some fortified cereal are also easy ways to get your daily dose of D. And if you are vegan have no fear, sun- ripened mushrooms, and shiitake mushrooms in particular, are extremely high in Vitamin D. In fact, only 3 oz. of these tiny vegetables provide 100% of the vitamin D you need per day to stay healthy.
So try this week’s very light and sweet recipe – it will remind you of sunnier days and give you a dose of that all important Vitamin D. If you feel adventurous, throw in a few shiitake mushrooms!
Our recipe for the week:
Celebrity Chef Rocco DiSpirito Shrimp and Cherry Tomatoes
Ingredients
Parchment paper
1 1/2 pounds broccoli rabe, washed, trimmed of rough stems and leaves, & cut into small pieces
1 red onion, peeled, halved, and sliced thin
16 cherry tomatoes, stemmed
1/2 cup fresh basil, torn
Salt and freshly ground pepper
4 tablespoons extra-virgin olive oil
4 teaspoons balsamic vinegar, plus more for drizzling
2 pounds large shrimp, peeled and deveined, tails removed
To Prepare:
1. Preheat oven to 400°F.
2. On a work surface lay out eight 12-inch pieces of parchment paper.
3. In a medium bowl, combine the broccoli rabe, onion, tomatoes, and half of the basil. Season to taste with salt and pepper. Drizzle with 1 tablespoon of olive oil and a splash of vinegar.
4. Pile a mound of vegetables on half of the sheets of foil. Season the shrimp on both sides with salt and pepper and place on top of the vegetables. Drizzle each pile with 1 teaspoon of the remaining olive oil and 1 teaspoon of the remaining vinegar. Fold the parchment to seal the pouches completely.
5. Place the pouches on a baking sheet. Bake for 10 minutes.
6. To serve, put the pouches on each of four plates and open them at the table. Garnish with remaining basil and a final drizzle of the remaining olive oil.